402 episodes

Essentially You host and bestselling author Dr. Mariza Snyder puts the power back in your hands so that you can navigate your hormone and health journey with wisdom and grace, no matter what phase of life you’re in. Each episode will leave you feeling empowered with the knowledge of how your body actually works by providing root-cause explanations for the symptoms you’re facing (with a side of real talk) along with proven, research-driven solutions to heal your hormones. Get ready to discover how to reclaim your energy, focus, and mood so that you can feel great in your own body and become the CEO of your health. Learn more at drmariza.com

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

    • Health & Fitness
    • 4.6 • 83 Ratings

Essentially You host and bestselling author Dr. Mariza Snyder puts the power back in your hands so that you can navigate your hormone and health journey with wisdom and grace, no matter what phase of life you’re in. Each episode will leave you feeling empowered with the knowledge of how your body actually works by providing root-cause explanations for the symptoms you’re facing (with a side of real talk) along with proven, research-driven solutions to heal your hormones. Get ready to discover how to reclaim your energy, focus, and mood so that you can feel great in your own body and become the CEO of your health. Learn more at drmariza.com

    How I Finally Hacked My 2:30 pm Afternoon Sugar Cravings

    How I Finally Hacked My 2:30 pm Afternoon Sugar Cravings

    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.

    • 6 min
    How I Build Metabolically-Healthy Meals for my Family to Maintain Steady Blood Sugar and Energy Levels

    How I Build Metabolically-Healthy Meals for my Family to Maintain Steady Blood Sugar and Energy Levels

    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 up good carbs


    Mentioned in this episode:

    The Essential Oils Menopause Solution – My best-selling The Essential Oils Menopause Solution book

    *ALL-NEW GlucoSupport – The Blood-Sugar Balancer*

    Essentially Whole Store – Your Home for All-Things Healthy 

    Quick and Healthy Detox Smoothie Recipe Guide


    Related Resources:

    Essentially You Episode #381: Change Your Breakfast with These Thermogenic Foods for More Energy All Day Long

    Health Hack: The One thing Every Woman Should do After Dinner

    Essentially You Episode #325: The 3 Food Mistakes 68% of Women are Making that Cause Fatigue, Weight-Gain, and Even Anxiety with Stu Schaefer

    Powerful Herbs and Supplements to Optimize Gut Health

    • 26 min
    3 Ways to Make Intermittent Fasting Easier

    3 Ways to Make Intermittent Fasting Easier

    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-Based Strategies for Women to Succeed with Intermittent Fasting with Cynthia Thurlow
    Supporting Brain Health with Intermittent Fasting

    • 24 min
    How to Flatten Your Blood Sugar Curve by Combining Foods and Dressing Up Your Carbs

    How to Flatten Your Blood Sugar Curve by Combining Foods and Dressing Up Your Carbs

    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.

    • 6 min
    Change Your Breakfast with These Thermogenic Foods for More Energy All Day Long

    Change Your Breakfast with These Thermogenic Foods for More Energy All Day Long

    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 guide for creating a metabolic BOOSTING morning routine

    The inside scoop on incorporating intermittent fasting into your lifestyle 

     
    Mentioned in this episode:
     
    *ALL-NEW GlucoSupport – The Blood-Sugar Balancer*
     
    Magnesium Restore – The Anxiety-Buster
     
    Essentially Whole Store – Your Home for All-Things Healthy 


    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 #375: What We’ve Been Told About Healthy Sugar is a Lie
     
    Essentially You Episode #361: 5 Things You Can Quickly do After Overeating to Avoid the Blood Sugar Rollercoaster 
     
    6 Easy Ways to Block Blood Sugar Spikes
     
    Essentially You Episode #307: Top 5 Hacks to Block Blood Sugar Spikes 
     

    • 30 min
    The Most Important Question You Need to Ask Yourself When Healing Any Disease w/ Andrea Nakayama

    The Most Important Question You Need to Ask Yourself When Healing Any Disease w/ Andrea Nakayama

    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 systems biology, root cause methodology, and therapeutic partnerships, she helps historically underserved individuals reclaim ownership of their health.
     
    Your Body Does Not Need Another Quick Fix
    Often in the medical field, we are faced with a quick-thinking approach. While this can be great for emergency situations, it does not target the needs of a chronic condition. Your health could require a slow thinking method, giving yourself time and permission to enquire about what is right for you and listen to the clues your body is giving you.
    Tuning into your body may not be a ‘quick fix’, but it is a much more sustainable approach to your overall health and longevity. By gently re-evaluating what your body needs, you can understand and embrace the deep wisdom of your body that we all have within us.
    Are you ready to get clear on your health non-negotiables and heal your disease? Share your thoughts and experiences with me in the comments section of the episode page.
     
    Quotes
    “My approach is what I like to think of as the three tiers, or the three roots. How do we work in our circle of influence so we are not just reliant on what the provider can recommend to us.” (12:37)
    “There needs to be a balance between what we are doing to support ourselves when we have those clues that something is right at the same time.” (21:55)
    “I also think it is more important that we tune into ourselves than all the noise out there that is telling us to do things or take things or eat a certain way that isn't necessarily right for us. That can be more triggering.” (23:14)
    “Sometimes women, especially women looking for the ‘quick fix’, actually end up doing ourselves more harm than good by adopting principles that aren't right for our body at that time.” (28:47)
     
    In This Episode

    How to define your own non-negotiables in order to dismantle your dysfunction (11:40)

    Why you should view nutrition as your key to moving out of your symptoms (21:14)

    Tips for getting inquisitive about your symptoms and tuning into what your body is telling you (26:06)

    Why feeling great for yourself can help you show up as who you want to be and find your purpose (30:01)

    Three steps to own your health story and heal from medical gaslighting (33:07)

    Why tracking can be the best way to help you understand your body (40:20)

     
    Mentioned In This Episode
    Get Dr. Mariza’s Daily Self-Care Journal Here
    Use Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store
    15-Minute Matrix Podcast
    Andrea Nakayama Website
     
    Other Resources:
    Check out the full show notes page
    Keep up with everything Dr. Mariza
    Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube
    Podcast production & marketing support by the team at Counterweight Creative
     
    Related Episodes
    Essentially You Episode #369: Five Daily Habits and Rituals I Never Skip in Order to Feel My Best 
    Essentially You Episode #71: Why Function Medicine and Funct

    • 50 min

Customer Reviews

4.6 out of 5
83 Ratings

83 Ratings

Abbycaddaby ,

Thank you!

Thank you for all your tips and tricks. I keep adding in a couple healthier habits each week and over time, I feel better and better. It’s amazing!!!

Lisa - inspired ,

Love your podcasts

Dr. Mariza,
I would like to thank you for all of the incredible information you share on your podcasts. I have learned so much about hormones, thyroid function, insulin resistance to name a few, not to mention the fabulous guests you have interviewed. I continue to be enlightened with each and every podcast I listen to.
I have shared a few of your episodes with my friends who have also expressed how much they enjoyed the episode. I believe women of all ages would benefit from listening. I only wish I found out your show when I was in my 40’s. Even though I’m 57 I struggle with fatigue and weight gain. You have enlightened me and I no longer feel that it is hopeless to expect to feel any differently. Thank you so much for the work that you do, many women will now come out of their fog any enjoy life again. I’ve also started following a few of your guests, I can’t get enough. Thank you, thank you, thank you. You rock !!

sheelana ,

Great podcast

Great series of podcasts. So informative. Definitely recommend

Top Podcasts In Health & Fitness

Women's Meditation Network
Rob Dial and Kast Media
Scicomm Media
Jay Shetty
Studio SF
Lewis Howes

You Might Also Like

Dr. Stephanie Estima
JJ Virgin
Samantha Gladish | Soulfire Productions
Ancient Health Podcast
Wendy Myers
Dr. Anna Cabeca OB/GYN