Épisodes

  • 712: Why Lifestyle Medicine Is Mitochondrial Medicine (And What That Means for Your Energy, Metabolism & Longevity)

    712: Why Lifestyle Medicine Is Mitochondrial Medicine (And What That Means for Your Energy, Metabolism & Longevity)
    Jan 15 2026
    Ever feel a quiet kind of panic creeping up in midlife? The feeling that even though you’re showing up for everything, you feel empty inside? This episode is a powerful reminder that you don’t have to live with this feeling forever… better yet, it’s absolutely reversible. We’re diving into how lifestyle medicine and cellular energy (hello, mitochondria!) are at the epicenter of how you feel, think, and show up every day. You’ll learn why those mood shifts, energy crashes, and feelings of overwhelm actually make sense — and more importantly, what to do about them. Then, we’re going back to the basics as I’m sharing my top 10 foundational lifestyle adjustments to help you rebuild energy and vitality without extreme plans or pressure. If you’re ready to feel like yourself again, start with one simple change and press play — your midlife health reset begins here! IN THIS EPISODE Navigating the drastic changes in ALL aspects during midlife What those little powerhouses– the mitochondria– really do How to track metabolic trends before they spiral out of control The benefits of efficient cycle and symptom tracking The best ways to stabilize your blood glucose and insulin levels Why strength training, movement, and protein are a MUST Choosing the RIGHT supplements to support your body Considering HRT as a beneficial support in midlife Why your sleep matters more than you think How to get started with these simple lifestyle must-dos QUOTES “Lifestyle medicine is mitochondrial medicine. The reason why lifestyle habits like nutrition, sleep, movement, circadian rhythm optimization, even stress support actually work is because they nourish your mitochondria and they optimize your cellular energy.” “What is one simple lifestyle shift you can make that will help your mitochondria produce more energy tomorrow? Choose one. Commit to it for 7 to 10 days and watch what shifts.” RESOURCES MENTIONED Sign up for my 7-day Hormone & Metabolism Jumpstart https://drmariza.com/jumpstart Order my newest book: The Perimenopause Revolution https://peri-revolution.com/ RELATED EPISODES 710: Kickstart Your New Year: How One Simple Habit Can Transform Your Life, Health, and Mindset 704: Hormone Intelligence for Women in Midlife: How to Thrive Through Perimenopause with Dr. Aviva Romm 690: The Perimenopause Revolution: Why midlife isn’t the end — it’s the beginning of your most energized, powerful, and vibrant self 686: Your Second Puberty Explained: What’s Really Happening to Your Body in Perimenopause
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    28 min
  • 711: Estrogen, Inflammation, and Your Heart Health: What Every Woman Needs to Know with Dr. Sanjay Bhojraj

    711: Estrogen, Inflammation, and Your Heart Health: What Every Woman Needs to Know with Dr. Sanjay Bhojraj
    Jan 13 2026
    Believe it or not, but there is as much cardiovascular risk associated with smoking as there is with the drop in estrogen in perimenopause and menopause. But don’t worry– I’ve brought the hilarious, talented, and brilliant Dr. Sanjay Bhojraj onto the podcast to dive into why midlife is a uniquely important—and often overlooked—window for cardiometabolic health, and what you can do about it. In this entertaining episode, Dr. Bhojraj breaks down why the drop in estrogen matters just as much as traditional risk factors and why so many women’s concerns are missed in conventional care. We also reframe hormone therapy not as symptom management, but as a powerful tool for optimization, longevity, and long-term heart and metabolic health. With humor and clarity, this conversation reminds you that you don’t need to overhaul your entire life —small, strategic changes truly add up. Tune in here to learn how to simply and efficiently boost your health, starting with your heart! Dr. Sanjay Bhojraj Dr. Sanjay Bhojraj is an interventional cardiologist and Institute for Functional Medicine–certified physician who bridges conventional cardiology with functional and lifestyle medicine. He spent 20 years treating disease with procedures and medications, but then shifted his focus toward uncovering root causes to help patients reverse chronic cardiometabolic conditions through food, sleep, stress optimization, and lifestyle change. Dr. Sanjay is the founder of the Well12 program and host of The Curious Cardiologist podcast, where he explores the science of longevity, inflammation, and human performance. His passion is helping people reclaim their health through simple, lasting changes. IN THIS EPISODE How Dr. Bhojraj moved into functional cardiac medicine What age to start paying closer attention to cardiovascular health Advocating for yourself and what labs you should be asking for Why taking care of your cardiovascular health is crucial during midlife hormonal changes Looking at your metabolic health before starting HRT Metabolic markers to pay attention to in midlife Non-negotiable small tweaks to improve your heart health How bringing joy to your life can be the best tool for your health QUOTES “We need to talk about sleep, we need to have an intelligent discussion about diet and what that means. And we need to think about hormones too, because hormonal health is so central to cardiovascular health, and that is just not something that we talk about in cardiovascular training.” “It's like contributing to your 401k in your twenties, right? Like $200 doesn't seem like a lot, but when you're 65, you're now retiring a millionaire– depending on how well you invest, because you made those small, little, little habits, those little changes. So that decade of the forties becomes super important, particularly because in women, that's when perimenopause starts to happen, right?” “The point is that I think first of all, start with something that you can do, right? Again, it's 1% shifts. You don't have to change a thousand different things.”RESOURCES MENTIONED Order my new book: The Perimenopause Revolution https://peri-revolution.com/ Check out Dr. Sanjay’s Signature Well12 Metabolic Program HERE! https://lagunamedicine.com/well12 Dr. Sanjay’s Website Dr. Sanjay on Instagram Dr. Sanjay’s Podcast: The Curious Cardioloist Dr. Sanjay on Facebook RELATED EPISODES 704: Hormone Intelligence for Women in Midlife: How to Thrive Through Perimenopause with Dr. Aviva Romm 690: The Perimenopause Revolution: Why midlife isn’t the end — it’s the beginning of your most energized, powerful, and vibrant self 678: How to Turn Perimenopause Into Your Metabolic Window of Opportunity + My Simple Daily Protocol To Feel Amazing #451: Why Do Women Have a Higher Cardiometabolic Mortality Rate Than Men? With Dr. Sara Gottfried
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    1 h et 5 min
  • 710: Kickstart Your New Year: How One Simple Habit Can Transform Your Life, Health, and Mindset

    710: Kickstart Your New Year: How One Simple Habit Can Transform Your Life, Health, and Mindset
    Jan 8 2026
    You don’t have to overhaul your life with your New Year's Resolutions. Small habits, when done consistently, can completely change your health trajectory– changing your LIFE. In today’s episode, I’m flipping the script on midlife health—because you don’t need another restrictive plan or pressure-filled protocol to feel better. Instead, I’m sharing my top five simple yet powerful habits that can truly shift your energy, metabolism, and mindset in midlife. These are realistic, supportive practices designed to meet you where you are, not demand more discipline or perfection. You’ll also hear how you can build real momentum alongside thousands of women in my FREE 7-day Metabolism & Hormone Jumpstart Challenge. In just one week, you can reignite your energy, reset your metabolism, and start feeling like yourself again—without willpower battles or crash diets. Tune in here for a science-backed, supportive reset that actually works! IN THIS EPISODE Overcoming the post-holiday season fatigue and burnout The reset you need to start the new year right Looking at your own habits that make your life run smoother My top 5 go-to habits to boost energy and metabolism How consistency with even ONE of these habits is life-changing All about my FREE 7-day Hormone & Metabolism Jumpstart QUOTES “The holiday season– it's a lot. It's a lot on our nervous system. It's a lot on our metabolism, it's a lot on our hormones. And [all the] while midlife, perimenopause, and menopause are playing behind the scenes.” “Here's the thing, you don't need to do all the things, but choose one habit. And committing to it can change your entire health trajectory, and that changes your life.” “You need a jumpstart that honors your body and nervous system right now. This isn't about perfection; it's about momentum. This isn't about restriction, it's about support. It's about wins. So let's do this together.” RESOURCES MENTIONED Sign up for my 7-day Hormone & Metabolism Jumpstart https://drmariza.com/jumpstart Order my newest book: The Perimenopause Revolution https://peri-revolution.com/ RELATED EPISODES 707: Before You Plan 2026, Ask Yourself This: 12 End-of-Year Questions to Realign Your Energy, Goals, and Hormones 704: Hormone Intelligence for Women in Midlife: How to Thrive Through Perimenopause with Dr. Aviva Romm 690: The Perimenopause Revolution: Why midlife isn’t the end — it’s the beginning of your most energized, powerful, and vibrant self 686: Your Second Puberty Explained: What’s Really Happening to Your Body in Perimenopause
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    22 min
  • 709: GLP-1 Medications, Gut Health, and Food as Medicine: A Smarter, Personalized Approach for Women in Midlife with Ashley Koff

    709: GLP-1 Medications, Gut Health, and Food as Medicine: A Smarter, Personalized Approach for Women in Midlife with Ashley Koff
    Jan 6 2026
    Ready for a judgment-free conversation about GLP-1 agonists and what they can truly offer midlife women seeking better energy, metabolic health, and longevity? In this podcast, hormone and nutrition expert Ashley Koff joins me to break down the noise and misinformation around GLP-1s, reframing them as one possible tool—not a magic fix—within a much bigger picture of whole-body health. Ashley shares how to advocate for yourself as an empowered patient, ask better questions, and partner more effectively with your healthcare provider with confidence. We also dive into why nutrition and lifestyle are essential foundations for optimizing hormones, whether you’re using GLP-1s or not. Most importantly, we emphasize listening to your body and making informed choices that support long-term vitality. If you’re curious about GLP-1s and want clear, compassionate guidance for midlife health, this is a must-listen episode! Ashley Koff, RD Ashley Koff is the founder of The Better Nutrition Program (BNP), the Nutrition Course Director for UC Irvine’s Susan Samueli Integrative Health Institute's Integrative and Functional Medicine Fellowship, and a faculty member at the Integrative and Functional Nutrition Academy (IFNA), where she teaches “An Integrative and Functional Nutrition Approach to Obesity and Weight Management.” She’s also the author of the upcoming book, Your Best Shot. As a practitioner for over 25 years, Koff has been recognized as one of CNN’s Top 100 Health Makers, featured in InStyle as “Hollywood’s Leading Dietitian,” and selected as Westin’s Global Nutrition Ambassador. RESOURCES MENTIONED Order my new book: The Perimenopause Revolution https://peri-revolution.com/ Ashley’s Book: Your Best Shot GLP-1 Optimization Assessment The Better Nutrition Program Website Ashley on Instagram IN THIS EPISODE Ashley’s personal experience with GLP-1s and their success Addressing the judgment around GLP-1 usage in society Overcoming the hurdles regarding accessibility to GLP-1s Looking at trends in current women’s health and in children How to reset certain hormones naturally for optimal performance How to cut through the conflicting nutrition advice in the media Why hormones like GLP-1s need to be a part of the midlife conversation About Ashley’s new book and The Better Nutrition Program! QUOTES “That means your weight-health hormones are going to be impacted. And let's look at this whole thing systemically– I think there's a lot of ways we can go in this, but one of the things I'm very concerned about is the way that people are being judged.” “I think in that way the biggest answer I would have for you is for us to stop blaming the medication for working the way the medication is supposed to work. And this is where I think the physician and dietician collaboration, comes in and says, actually, these are all the things that we need to experiment with or we need to explore, investigate if this is what your outcome is on the medication.” RELATED EPISODES #621: The Truth About Metabolic Health, Hormones and GLP-1s with Tyna Moore #647: Hormone Optimization Therapy (HOT) Isn’t Your Mom’s HRT + It’s One Of The Best Strategies For Longevity with Dr. Amy Killen #605: Breaking the HRT Confusion: The Truth Behind Hormone Replacement Therapy for Perimenopausal Women with Karen Martel 656: The Dangers Of NOT Prescribing Bioidentical HRT + Migraines, Testosterone and Mitigating Inflammation with Dr. Louise Newson
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    1 h et 1 min
  • 708: Calories Aren’t the Problem: What Midlife Women Really Need to Know About Fat Loss with Brian Keane

    708: Calories Aren’t the Problem: What Midlife Women Really Need to Know About Fat Loss with Brian Keane
    Jan 1 2026
    Perimenopause and menopause can feel like a time of massive change. Because it IS! And with physical and hormonal changes comes the need for a big upgrade to your exercise and wellness routine. That’s why I’ve brought expert Brian Keane onto the podcast to offer insight on optimally evolving your healthy habits to move with you through this wonderful season of life. We dive into why restriction or an all-or-nothing approach to exercise can completely backfire in perimenopause and what to focus on instead for strength, energy, and longevity. Brian also shares the most overlooked opportunities for building sustainable, effective wellness habits in midlife. If you’re ready to lean into this powerful season of life with confidence (and less frustration), this episode is for you! Tune in now. Brian Keane Brian Keane is a 3x bestselling author, certified strength and conditioning coach, sports nutritionist, and the host of the top podcast, The Brian Keane Podcast. Brian has been a featured speaker at prominent wellness events, and was a Keynote speaker at Google HQ for their 2018 wellness event. Outside of business, he’s completed some of the world’s most grueling feats, including six consecutive marathons through the Sahara Desert, a 230km trek through the Arctic, and multiple ultra-marathons—highlighted by a 100-mile race through the desert in Nevada. IN THIS EPISODE Why your nutrition and exercise routine must change in midlife Adjusting your mindset for optimal strength and resilience Top strength and exercise recommendations for midlife women The benefit of consistency in fitness vs. an all-or-nothing approach Some of the most overlooked opportunities for healthier fitness and nutrition habits in midlife Non-negotiable force-multipliers for a healthier you Why sleep is the best thing you can do for your health Debunking certain health and wellness myths seen in the media QUOTES“You don't judge a tree for its leaves falling off in autumn– don't judge yourself for moving into a new season of life.” “We can sometimes fail to see that the small things make a massive difference, whereas in other areas of life, you will do small things with your partner, with your son, with your daughter, and you know that they compound– putting them to bed, reading the story, having that time, you know that these small little things add up to building up that relationship and making it stronger. But with exercise, it's very easy to take an all or nothing approach.” RESOURCES MENTIONED My Newest Book: The Perimenopause Revolution https://peri-revolution.com/ Connect with Brian HERE! Brian on TikTok Brian on Instagram Brian on Facebook Brian Keane Fitness on YouTube RELATED EPISODES #546: How to Stay Lean, Energized and Strong By Working With Your Physiology, Not Against It with Dr. Stacy Sims 684: The 5-Minute Workout That Boosts Metabolism, Energy & Reverses Aging with Ulrich Dempfle 657: How to Prevent, Manage, and Even Reverse Osteoporosis Naturally: The Hormone-Bone Health Connection Every Woman Needs to Know with Dr. Doug Lucas #616: Jump-Start Your Metabolism and Put Your Body into a Thermogenic Fat-Burning State with Stu Schaefer
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    57 min
  • 707: Before You Plan 2026, Ask Yourself This: 12 End-of-Year Questions to Realign Your Energy, Goals, and Hormones

    707: Before You Plan 2026, Ask Yourself This: 12 End-of-Year Questions to Realign Your Energy, Goals, and Hormones
    Dec 30 2025
    At the end of a busy year, you’re probably feeling like you’ve been running on empty while pouring into everyone else. So in this reflective episode, I invite you to pause and look back on 2025 with honesty and compassion for yourself. Together, we address the exhaustion so many midlife women are carrying and create space for a much-needed reset after a full and demanding year. You’ll be guided through what truly worked in 2025, what you’re ready to release, and what you want to consciously carry forward as you turn the page. With a focus on discernment, alignment, and intention—hallmarks of the perimenopausal journey—this episode offers 12 powerful reflection questions to help you find clarity on all you’ve gone through this year. Tune in to honor how far you’ve come and step into 2026 with renewed confidence and purpose! IN THIS EPISODE Taking what I’ve learned in 2025 into the new year Discovering what you want to call on in 2026 The benefits of taking time for reflection activities How to make the most of a dedicated reflection time My 12 end-of-year reflection questions for your 2025 Highlighting what you would like to see more of in 2026 QUOTES“I feel like this is the season of slowing down or at least becoming a bit more discerning about what we're saying yes to and what we're saying no to.” “I want to invite you into an end-of-year reflection practice, not the kind that's overwhelming or guilt-inducing. Just real simple questions that help us reconnect with what worked, what didn't, and who we want to be, and who we need to be in the next year to come because without reflection, we are destined to repeat.” “May 2026 be your most vibrant, energized, and aligned year yet– may you get all the wins, or at least one, right? Give me the wins!” RESOURCES MENTIONED My Newest Book: The Perimenopause Revolution https://peri-revolution.com/ ⁠Use code ENERGIZED and get $100 on your first CAROL Bike order https://carolbike.pxf.io/GK3LaE⁠ Join me on Instagram! RELATED EPISODES #614: Thoughtful Reflection Questions to Set the Stage for Your Best Year with Dr. Mariza #625: Effective Tools to Calm Stress Deregulation and Create Peace in the Chaos with Katie Wells 699: Managing Anxiety and Identity in Midlife + Why You Need Community More Than Supplements with Rosie Acosta 697: Hold Nothing: How to Find Stillness, Strength, and Soulful Connection Through Life’s Transitions with Elena Brower
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    25 min
  • 706: Tired of Being Tired? Reset Your Energy with These 5 Holiday Survival Tips

    706: Tired of Being Tired? Reset Your Energy with These 5 Holiday Survival Tips
    Dec 25 2025
    Feeling totally drained amidst the holiday chaos? In this episode, I’ll be sharing with you my five practical, no-fluff tips to help you boost your energy and stay grounded during one of the busiest seasons of the year. Because here’s the truth: burnout does not have to be your baseline, even when your plate is overflowing. These simple, doable habits are designed to support your hormones, protect your sanity, and help you feel more present—starting right now. Even better, they’re meant to build momentum that carries you beyond the holidays and straight into 2026 feeling stronger and more energized than ever. Tune in here for a refreshing reset and real-life strategies you can actually stick with this season and beyond! IN THIS EPISODE My top ways to avoid the holiday burnout Energy boosting habits for a healthier holiday Starting your morning routine with an evening routine How to liven up your daily water intake Supporting yourself with metabolically healthy meals How to easily bring joy through music and movement Walking into your New Year with energy and intention QUOTES “The next energy boosting habit number 5- this one is big because we could all use a little bit of this- is protect your energy. Like your life depends on it because it does, right?” “It's just one thing after the other. It's so exhausting. Even though you may be smiling, I bet sometimes you're not. And people pick up on that energy. Family picks up on that energy.” “The key is to remember that your energy is sacred. You have more power than you think to protect it. So if you take anything away from this episode, let it be this– you matter. Your well-being matters.” RESOURCES MENTIONED Order my new book: The Perimenopause Revolution https://peri-revolution.com/ Use code ENERGIZED and get 20% off on your Timeline order http://timeline.com/ENERGIZED RELATED EPISODES #682: The Simple Daily Habit That Balances Blood Sugar, Boosts Energy & Extends Longevity ​​#678: How to Turn Perimenopause Into Your Metabolic Window of Opportunity + My Simple Daily Protocol To Feel Amazing #452: 5 Simple Hacks to Avoid Feeling Stressed and Triggered During the Holidays #458: 3 Ways to Manage Glucose Spikes During the Holidays
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    23 min
  • 705: You’re Not Fading — You’re Evolving: Redefining Menopause with Dr. Jessica Shepherd

    705: You’re Not Fading — You’re Evolving: Redefining Menopause with Dr. Jessica Shepherd
    Dec 23 2025
    Perimenopause and menopause should be a time of possibility—not of decline. Here to help me dive into this topic is renowned women’s health expert Dr. Jessica Shepherd, who shares how this powerful transition invites us to look inward and decide how we want to show up physically, emotionally, and metabolically as we age. We explore the real hormonal changes happening in midlife and why this season can actually put you back in the driver’s seat of your health and wellbeing. You’ll hear a refreshing, science-backed perspective on aging that challenges the old narrative, leaving you feeling confident and strong. Plus, you’ll hear our top non-negotiables and lifestyle recommendations to help you feel like your best self. If you’re ready to redefine what midlife and longevity can look like for you, this episode is a must-listen. Tune in to thrive through perimenopause, menopause, and beyond! Jessica Shepherd, MD, MBA, FACOG Dr. Jessica Shepherd is a board-certified OB/GYN, Chief Medical Officer of Hers, and author of Generation M, the chart-topping book redefining women’s health. A leading voice in women’s wellness and longevity, she’s a regular on Good Morning America and frequently featured on The Today Show, CNN, LIVE with Kelly and Mark, Vogue, Cosmopolitan, and more. With a no-nonsense approach and deep medical expertise, she’s helping women cut through the noise, take control of their health, and feel their best at every stage of life. IN THIS EPISODE Lessons learned from navigating transitions in midlife Non-negotiable health habits for perimenopause and beyond Redefining menopause for our generation of women Addressing the conversation of midlife hormone replacement The neuroendocrine transition and what’s happening cognitively in perimenopause and menopause Altering your emotional bandwidth in menopause The importance of finding connection and community in midlife Tips for staying grounded in a healthy routine and lifestyle Where to get more of Dr. Shepperd & her book: Generation M QUOTES “In the perimenopausal space, it's kind of like when your indicator comes on and says that you have low gas. And as you see that signal, the goal is [to] go refuel. Let me use this opportunity to go refuel. Perimenopause is the time to start getting some things in place to refuel: changing your diet, incorporating more protein, but also fiber. Looking at what you may be depleted in to refuel.” “I want to really change that narrative of what we do for our health, how we think of ourselves in health, and start those conversations earlier.” “I think resilience is key. But many times we have to practice it. We have to be expanded to come back, and if we don't allow for that growth, then we are not resilient. And we know that mentally and emotionally and physically, the body is built to be resilient, but we have to teach it that as well.” RESOURCES MENTIONED Order Dr. Shepherd’s Book on Amazon HERE ⁠https://www.amazon.com/Generation-Living-Well-Perimenopause-Menopause/dp/1454954892⁠ Order my new book: The Perimenopause Revolution https://peri-revolution.com/ Dr. Jessica Shepherd’s Website Dr. Jessica Shepherd on Instagram Modern Meno on Instagram RELATED EPISODES 704: Hormone Intelligence for Women in Midlife: How to Thrive Through Perimenopause with Dr. Aviva Romm 690: The Perimenopause Revolution: Why midlife isn’t the end — it’s the beginning of your most energized, powerful, and vibrant self 689: The Hidden Brain Shift: Why Perimenopause Symptoms Start Earlier Than You Think 686: Your Second Puberty Explained: What’s Really Happening to Your Body in Perimenopause
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    38 min
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