Energized with Dr. Mariza

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

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

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

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

Perimenopause and menopause can bring surprising changes to your brain—making multitasking even harder and emotional overwhelm way more real. That’s why in this episode, women’s health expert Dr. Aviva Romm joins us to break down what’s really happening cognitively in midlife and how these shifts can be a normal, navigable transition.  Together, we’re debunking common perimenopause myths and unpacking how sleep, nutrition, exercise, and daily lifestyle choices can dramatically support your brain power and emotional resilience.  Dr. Romm shares her top practical tools that will help you feel clear, focused, and confident as your body evolves in midlife.  Ready to thrive—not just survive—through midlife and beyond? Tune in now and discover how to support your brain and body so you can step into this next chapter feeling your best! Aviva Romm, MD Dr. Aviva Romm is a Yale-trained family physician, midwife, and herbalist who’s been a leading voice in women’s, maternal, and environmental health for over 35 years. She’s the author of nine books, including the landmark Botanical Medicine for Women’s Health, the New York Times bestseller Hormone Intelligence, and the forthcoming Force of Nature, a groundbreaking guide to perimenopause and menopause. Dr. Romm sees patients in New York, Massachusetts, and via telehealth. She also runs acclaimed online health programs and hosts the popular podcast On Health with Aviva Romm, empowering women worldwide. IN THIS EPISODE Navigating symptoms and changes in perimenopause  The cognitive emotional overwhelm that happens for women  Recognizing the common causes of midlife cognitive issues  The importance of advocating for yourself with your doctor   The massive benefits of sleep for cognitive functioning  Why you should focus on strength training in perimenopause  Creating your own community for perimenopause support  Debunking the myths and misinformation in the media around perimenopause and menopause  QUOTES“So often sleep is disrupted by perimenopause and menopause. What a lot of women don't realize is you can be having hot flashes but not consciously registering you're having hot flashes. So a lot of women are being woken up by hot flashes they didn't realize they were having.” ”We desperately need more practitioners who can answer those questions for women, whether it's a more natural, holistic approach that does or doesn't include hormone therapy, antidepressants, or any of the other things. Because the other problem is that these doctors are often doling out pharmaceuticals for sleep.” ”We now know that the impact of declining estrogen and progesterone on the brain [and] on the nervous system absolutely has an impact on anxiety, depression, and sleep.”  RESOURCES MENTIONED Order my new book: The Perimenopause Revolution https://peri-revolution.com/ Use code ENERGIZED and get 10% off on your MitoQ order https://www.anrdoezrs.net/click-101585564-17091761 Dr. Aviva Romm’s Website Dr. Aviva Romm on Instagram Dr. Aviva Romm’s Podcast: On Health  RELATED EPISODES  701: Mood Swings, Brain Fog & Exhaustion: The Hormone Conversation You Deserve with Dr. Carrie Jones 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 673: From Fatigued to Energized: Reclaiming Sleep in Midlife With Evidence-Based Solutions