Balancing Hormones Holistically


Balancing Hormones Holistically

Did you know common habits can wreak havoc on hormones? In this episode, Mariza Snyder chiropractor, functional practitioner, and the author of The Essential Oil Hormone Solution explains how to balance the endocrine system in a holistic way. You’ll learn how food, habits, and essential oils can help balance your hormone production and harmonize your whole body function. 

Mariza Snyder

Mariza Snyder

Chiropractor & Women's Health Expert

Dr. Mariza Snyder is a chiropractor, functional practitioner, and the author of six books: the bestselling The DASH Diet Cookbook and The Smart Mom's Guide to Essential Oils as well as The Low Glycemic Index Slow Cooker, The Antioxidant Counter, The Water Infusion Detox Book and The Matcha Miracle, and has been featured on Fox News, MindBodyGreen, Dr. Oz, the Huffington Post, and in Women's Health, Shape and Self magazines. She has lectured at wellness centers, hospitals, conferences, and corporations on hormone health and essential oils, nutrition, and detoxification, and she is the host of the Essentially You Podcast which empowers women to become the CEO of their health.


Maria Marlowe: [00:00:34] Welcome back to the Happier and Healthier podcast. I’m your host, Maria Marlowe. And today, I’m joined by Mariza Snyder, a chiropractor and functional practitioner who’s written six books on health. Today, she’s here to share tips from her latest book called The Essential Oils Hormone Solution. So on this episode, we talk about the various different factors that can throw our hormones out of whack. And of course, those include some of the big ones that I’m sure you guys already know. Diet, lifestyle, toxins from our environment and our cleaning supplies and beauty products. So she’s going to share some tips on how we can help get our hormones back into balance by altering our diet, altering our lifestyle, definitely dealing with stress. That is a huge one. And then even incorporating essential oils into our daily routine in order to help with mitigating stress and therefore helping to balance our hormones. If you guys have any ideas for future episodes or future gas that you think I should check out, you can send me a direct message on Instagram @mariamarlowe and Marlowe is m a r l o w e and you may just find your suggestion as an upcoming episode. Also, a huge thank you to everyone who has written a review for the podcast on iTunes or the podcast platform that you use to listen to this podcast.

Maria Marlowe: [00:02:04] I wanted to shout out Kate. Every week I’m going to shout someone out. So I wanted to shout out Kate, which she has a few A’s and I’s and T’s in her screen name. And she said exactly what I was looking for. I’ve been trying to find and gain some form of inspiration. I’ve been working out for six months now and I’ve been getting discouraged with my slow progress. Along with that, I have anxiety and depression and it’s gotten so bad that I think it relates to how bad I have been feeling lately. I found this podcast and it’s been my first day in two weeks I felt alive and happy. Will definitely be listening to every episode. Thank you for all the information and inspiration I’ve received already. Well, thank you, Kate, for this amazing review. I’m rooting for you. I hope that your exercise and health and wellness journey is getting a little bit easier and easier each day. And I’m so happy to have you as a listener. If you love the podcast and want to support it. It takes less than a minute to write a review on i-Tunes or your podcast platform. And if you do know, I am extremely grateful for it.

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Maria Marlowe: [00:04:42] Dr. Mariza thanks so much for being here. Oh, my gosh, thank you so much for having me. I’m so happy to be here today. Yes, I’m excited to talk about hormones because I feel like I keep hearing so many people have issues with hormones and hormonal imbalances. So before we jump into that, though, I am curious if you can share a little bit about your background and what got you so interested in focusing on hormones and hormonal imbalance.

Dr Mariza Snyder: [00:05:09] Absolutely. Well, you know, like so many practitioners, I was in it. My hormones hit the fan. You know, about 10 years ago, maybe even 11 years ago. And it actually it wasn’t like it came to a halt in about ten or eleven years ago. I was having hormone problems before that. I just didn’t know it was hormone problems. I remember asking my mom, my friends, like, if my being so tired normal or is my not be able to go to sleep so normal or is my cravings normal and everything was normalized. Everything was like, oh my gosh, that’s how women feel. That’s how women act. That’s how women are. And I was like, OK, well, then I’m going to keep doing me.

Dr Mariza Snyder: [00:05:48] And then I kept doing me until I remember one day I had just my practice had been off the ground for about a year. I was putting my entire life, every single cell of my being was being put into my practice and taking care of my patients. And I had been sprinting even before that into the practice and ever one day waking up. And I had probably gotten about seven to eight hours of sleep. You know what would be a normal amount of sleep? And I woke up and it literally felt like there was this heavy, invisible hand trying to shove me back into the bed. And I was like, what is going on? And I had this bubbling anxiety starting to fill my body. I had this my mind began to race. I was like, oh, my gosh, what’s going on with me? What’s happening with me? And I remember thinking, like, how am I going to get up? How am I going to get to the bathroom? How am I going to get ready to go see my patients? Oh, my gosh. How am I going to take care of my patients if I’m in this state? And it was I was in severe chronic fatigue. And I remember not knowing how to even deal with this level of chronic fatigue. I hadn’t really seen it too much in my practice yet. A lot of my patients weren’t at that level, not at the level that I felt like I was. And as I was looking in the mirror myself, I literally felt like a shell of myself at that moment. And I had a good friend of mine who recommended me to a great endocrinologist.

Dr Mariza Snyder: [00:07:17] And sure enough, we ran the labs. And, you know, it was quite obvious. The labs basically said you are a hormone hot mess is basically what the lab said in a nutshell. And I remember this practitioner scripted me up with birth control and Xanax. And I remember looking at those prescriptions. And Xanax is anxiety medication for those who don’t know. I remember looking at these prescriptions and I felt I felt so disempowered and I felt so, I just I do you know, when you know that this isn’t the solution for you. And I was just like, is this all that you’ve got for me? And I knew that I had to do my own work. I knew that I was gonna have to figure this out for myself. And luckily, before I went back to school, I was a biochemist for many years. And and the only reason why I was a good biochemist was because I’ve always been a bulldog for research. I’ve always been this great investigator. So I knew that in that moment that I could probably figure this out in number two. The other thing that I realized is that I wasn’t unique. I knew that there were millions of other people dealing with this. I knew that other people were being given these crappy solutions that weren’t actually going to get to the root cause of what was going on and that I was gonna be a part of the solution and not a part of the problem. And so for the last 10 years, this has been my life’s work. It is the mission that’s a non-negotiable. It’s the thing that gets me up every single day.

Maria Marlowe: [00:08:41] Yeah, I find that for many practitioners in the health and wellness space, we typically get into it because we dealt with that problem ourselves. So I find that when that happens, it’s actually a great thing because you really better understand all of the issues that someone with a hormonal imbalance is going through because you’ve experienced it firsthand. So that’s wonderful. Now, what’s not wonderful is that so many people are dealing with hormonal issues. So I feel like, you know, it seems like every third person has PCOS or PMS or a thyroid issue or some sort of hormonal issue. So is it just me or are these hormonal issues or imbalances on the rise? And if so, why do you think that this is the case?

Dr Mariza Snyder: [00:09:28] Absolutely. It’s such a great question. You know, I was just working with a woman yesterday who, you know, symptoms of fatigue and weight resistance and brain fog and ensure enough it points. It was pointing to her thyroid and she went misdiagnosed for a good five to seven years before it finally landed on what was really going on. And the thing is, is that hormones are simply chemical messengers and they are mediating conversations on every single cell in the body. And these conversations are happening every single millisecond. Right. That are continuing to happen. And one of the things that we realize is that when we are dealing with stressors, whether they’re chemical or physical or emotional, whatever they may be, it could be a trifecta of multiple stressors that are happening. I call these root causes when when they begin to happen. I feel like the first type of thing that throws up the white flag is going gonna be our hormone system. So we’re gonna begin to experience things like anxiousness and insomnia, fatigue, brain fog, you know, gut issues, even weight resistance. Those are the types of things that we began to see. So I often find that hormones are always involved to some capacity when when we are struggling. And the thing of it is, is that our hormone systems are really downstream of what’s going on because something’s causing the hormones to do that. You know, there’s a quote that I read a couple of months ago that says, if your flower isn’t blooming, you’re not trying to fix the flower. You’re actually trying to fix the environment around it. And the same thing you are. Whether it’s our ovaries or it’s our thyroid or it’s our adrenals, it’s usually not those endocrine systems, those endocrine glands that we need to fix. It’s what’s causing the problem around those endocrine glands that we need to look at. So it’s not like the thyroid. I mean, not that there isn’t cases where your thyroid function is something’s not right with those cells, but usually something is causing it. This is a bigger picture that’s causing the thyroid to create dysfunction for sure.

Maria Marlowe: [00:11:27] Yeah. No, of course. And that’s something that I always talk about and tell people, is that when we have any sort of symptom, whether it is fatigue or a rash or migraines or whatever it is, our body is not just like, oh, hey, why don’t I give you a migraine today or why don’t I give you a rash? You know, it’s something is triggering it and something is causing it. So we need to figure out what’s going on internally or what’s going on in our environment that could be causing that issue. So I’m definitely on board with you there. So what are some of the things that could cause our hormones to become and balance the things in our environment and our life?

Dr Mariza Snyder: [00:12:03] Absolutely. I think the big one I know the big one for me.I mean, if there was a little fire, I was dumping a very specific type of gasoline on my fire. And that was stress, you know, and I’m talking specifically about perceived stress in as fast as the world is working today. You know, just today is a great example of this. You know, I was living in this moment. I was in a two day intensive training for the last couple of days, Monday and Tuesday from 8 a.m. to 9 p.m.. And in those days, I couldn’t look at my phone. I couldn’t look at email like we were we were very focused. We were very present in it. So I knew that today and today I have five podcasts in a row, five podcast interviews in a row. And so but I also have other assignments, like the girl that work I got to do after the podcast. And so I’m trying to get some of that work done earlier this morning before I get into the podcast. It’s like literally one after an hour for five hours. And one of my dear friends who is working with me and coaching me on something, she is blowing me up. She every text message is, have you done this? Have you done this? Have you done this? And all of a sudden, I start to feel overwhelmed because her text messages, she’s just sending me tasks, every single text message and the phone keeps buzzing. And we’ve all been there right where you are already locked and loaded with what your day needs to look like. You already know what your highest priorities are. And then some other perceived stressor comes into play and it just knocks down all the dominoes. And at the same time, my husband is shouting at me from the room, what do I need from Whole Foods? And I’m just like, one more person asks me one more thing.

Dr Mariza Snyder: [00:13:38] I swear to goodness, I’m about to crack, you know. And so so stress is one of and I think that that particular little example is an example that every one of us can relate to probably multiple times a day. And if you look at the research, we know that we go into the sympathetic dominance, basically that kind of overwhelmed mode inside of the system. 50 plus times a day on average, 50 plus times. So that’s a big one. I call that just constantly adding fuel to that inflammatory fire that’s driving those hormonal issues. The other ones are a little bit more hidden and we’ve got to kind of go and investigate. It’s going to be a stealth infection. So parasites, viruses, candida, maybe driving that skin rash that you mentioned, maybe it’s mold. It’s figuring out if there’s a self infection going on, endocrine disruptors. So toxins, whether it’s plastics, whether it’s heavy metals, that’s a whole different category. I find trauma. So emotional trauma, trauma that you had dealt with or haven’t dealt with. But that keeps kind of bubbling up to the surface and then nutrient deficiency. Which I find are created by a lot of this other root causes. But we know that we don’t have the right building blocks in the body. Your body can. Your cells cannot function at their highest capacity. And that can lend to a triggering of either. We’re not making enough hormones. We’re not converting hormones or we’re not metabolizing the bad hormones after we’ve leveraged them and use them. So I would say that on average, those are kind of the biggest root causes that I personally see.

Maria Marlowe: [00:15:08] Yeah. And, you know, we talk about all of these root causes that a lot of these episodes on the podcast, because I find that they’re not just cause for hormonal imbalances, but all sorts of different imbalances.

Dr Mariza Snyder: [00:15:21] Yeah. Yeah. Diabetes, cardiovascular disease, skin rashes. Bring it in. Oh yeah girl. No. Yeah. It’s got the rest of it all.

Maria Marlowe: [00:15:31] And I feel like stress, the stress is one that I really tried to drive home to people because I think it’s a one that is may or may not be the most detrimental to our health, but it’s also the one that we tend to minimize. Right. Like we tend to pretend like we can deal with stress or we are so proud of ourselves for all of the things that we can deal with and all the stress that we can manage, you know, but meanwhile, we think because we’re waking up and going through our day, that or managing our stress. But actually internally, all these things are going on on inside that are telling, you know, you’re not actually dealing with your stress very well and it’s creating havoc inside your body. So, yeah, I think stress is really a big one. Nutrition, of course, for sure. Our environment, the chemicals. So we mentioned some of the causes and you mentioned earlier a few of the different symptoms that would show that you may have a hormonal imbalance. But can you speak a little bit more about that? Because, again, I feel like there’s this issue where people don’t realize that they might have an issue. They think that being tired is just they’re a tired person or having, you know, certain PMS symptoms. Right. Or having cravings like they think, oh, that’s just who I am not realizing that that could actually be a sign of something else. So what are some of the signs of a hormonal imbalance?

Dr Mariza Snyder: [00:16:49] Absolutely. And you know what? You hit it so poignantly when you talked about how so often we think that we’re managing stress in a really great way. I was living this life for so long. I thought as long as I wasn’t on the floor crawling that I was killing it. I was on the ground crawling and maybe not all those years. I was not killing it at all. And I think, you know, I’m so glad that you doubled down on having that conversation.

Dr Mariza Snyder: [00:17:15] We cannot have that conversation enough. Right. Stress is into me. You know, as a hormone practitioner, as a chemist, as someone who understands a physiology, I’m still a girl. I’m still a woman who has a lot on her plate, as is a wife, is a friend, is a practitioner to her entire family. Right. And so, you know, things come up all the time. And it’s a daily practice. But symptoms that you should be looking out for. And clearly specifically, you know, there are specific hormones we can connect with. But if you’re dealing with painful periods, a painful menstrual cycle, if you’ve got severe PMS like symptoms, you get anxious, heavy cravings, irritable moods swings you feel really low, low, low energy before your period. Those are definitely those are warning signs. Your body is trying to tell you something isn’t right going on there and that there’s maybe some type of inflammation that’s impacting those reproductive hormones. You know, when we’re thinking about the thyroid, I always talk about the big three, the big three upstream hormones, which is thyroid, cortisol and insulin, because they have such a profound effect on each other. But they also have such a profound effect on the rest of the hormones in the body.

Dr Mariza Snyder: [00:18:22] And so when you’re feeling when you start to think that you’re not recalling information or you walk into a room and don’t know why or you are in the middle of a sentence and all of a sudden the word just flew away. Right. That that brain fog or if you feel like you’re crashing, your energy is crashing at 3:00 or 4:00 in the afternoon and you have to reach for caffeine or candy, that’s definitely a symptom of something not being right in the body. You wake up tired, you go to bed exhausted or maybe go to bed and your mind is racing because you’re trying to solve, you know, tomorrow’s problems or the world’s problems. You call that mental chatter. Maybe you are dealing with thinning hair or dry skin or a sluggish digestive system. Maybe it’s even constipation. Not normal at all. Right. Maybe it’s weight resistance that you’re all but sudden, no matter how hard you work out, no matter how much you limit your calorie intake, you’re putting on weight for some reason. Right. It’s not lifestyle there. It’s definitely something going on with the hormones. Right. Usually your thyroid.

Maria Marlowe: [00:19:21] Yeah. It’s a great point you bring up. I think most women just blame themselves. They’re like, oh, you know, when they start gaining weight and they you know, they’re blaming like, oh, maybe I’m not restricting my calories enough. Maybe I’m not exercising enough. Meanwhile, they’re running, you know, five miles a day or something. So I feel like women tend to internalize and blame themselves when their body goes a little bit out of whack. But it’s really not the case, and in fact, I always like to tell people that when our body does get out of balance and we are experiencing these issues, we should really be very grateful because it’s our bodies way of telling us, hey, you know, you need to slow down, you need to look at this area of your life and you need to change some things to get back into balance.

Dr Mariza Snyder: [00:20:01] Absolutely. I mean, I think the freeways talk about that first step of self-awareness and, you know, just kind of listening to our bodies, checking in with our bodies, asking our bodies, what do you need, what what isn’t serving me today, what will serve me today?

Dr Mariza Snyder: [00:20:14] But then, you know, when when we’re not feeling well, I know it’s so easy to say, don’t blame yourself, don’t feel shame around it. But we have been trained in this culture that at least for women, that we should hold on to a lot of blame and shame. You know, last summer I was diagnosed with Hashimoto’s thyroiditis, which is an autoimmune condition that affects the thyroid. And I was right at the time that this book, my newest book, The Essential Oils Hormone Solution, was coming out. And I remember getting the results back and I felt, I can’t tell you how much shame and blame I was feeling because here I am, this hormone expert, and I’m like, how did this happen? How did this happen to me of all people? And I was I sat on it for so long, I didn’t share it with people I didn’t talk about. It was like this dirty, hidden secret that I was holding on to because I didn’t think that I deserved I deserved healing. I had done this to myself. And so often we have this tendency, as you talked about, of feeling this guilt and the shame around our healing journey and that we don’t deserve to get well. And, you know, I think all of us have been at that point. And one of the things I talk about so much on my podcast in the book is that it’s first that first step is mindset.

Dr Mariza Snyder: [00:21:24] That first step is either writing it down or journaling it or just connecting with yourself and saying to yourself that I deserve healing, that my body is ripe for healing miracles. Because if we don’t get into the state, do you think about our thoughts and how powerful they are? We don’t get into that state where we believe that we deserve it. I mean, our cells are listening, our bodies listening. And let’s be honest, healing is cellular. So I know how difficult that can be. And it really is just a matter of figuring out where that may be coming from, kind of getting to the root cause of where we’re holding on to some of that those and disempowering beliefs. I think that’s up first step. And once we get to that first step, then we can start to uncover and unpack, you know, where the problem is opposed to continuing to beat ourselves up by over exercising or over restricting, because we find that sometimes, especially when it’s tied to feeling of unworthiness, it really has negative repercussions and sickness. I know it. I’ve been there in that space and I’m like, and you just want to be well, you know, and you’re not setting yourself up for success there for sure.

Maria Marlowe: [00:22:33] I always say you can’t beat your body into submission if you’re trying to get healthy because you hate yourself or, you know, you feel like you’re you’re basically trying to beat your body or deprive your body to reach some state. It’s never going to happen. It’s only when you decide that you are on the same side as your body. You love your body and you want to nourish your body. Then that’s when your body will actually heal and start going in the direction that you want it to.

Dr Mariza Snyder: [00:22:59] Perhaps that’s number one. That is step one in it. I’ll be honest with you. It can be the hardest step sometimes for many of our body.

Maria Marlowe: [00:23:08] Our mental steps are usually the hardest steps, the physical ones. You know, we can get around to those, but it’s the changing our mindset that is often the most tricky one. But once we do it, it’s like the floodgates open and everything else becomes so much easier.

Dr Mariza Snyder: [00:23:22] Absolutely. And that’s the beauty is that we’re all perfect. You know, we’re all maybe imperfectly perfect, but we all are perfect. And our bodies are really just trying to do the best that they can. They really are your hormones. Their number one job is to navigate what you’re doing every day. If you’re running this way, they run in this way. You’re going this way. They’re going this way. You know, they’re just really trying to keep up with what you’ve got going on. They’re doing their best. Your body wants to be back to homeostasis, back to that beautiful Goldilocks place. And it’s really that mindset of that first step. And then I think the next step, really, and I think this is something we don’t explore enough of, but not only the realizing that we deserve it, but also starting to put the practices in place to show us so ourselves that we deserve it. So self-care, I think, is one of those non-negotiables. And I’m not talking about bubble bath and go into the hair salon or whatever people think self-care is. It’s the everyday things that you do to nourish your body, that self-care. You know, before I got on this episode or got in this interview, I went and fueled my body, who’s kind of I have my I do a little bit of intermittent fasting. And I took my supplements and I grabbed a glass of lemon water, you know, like I had these little things that I did. And it took me fifteen minutes to kind of put all those things in a place before I came on over to here. But that is a part of my self-care. It’s it’s built into my life so that I am by every step of the way. Throughout the day, I’m doing those components to nourish my body.

Maria Marlowe: [00:24:50] And one of the things I love about your book is that in each chapter or many of the chapters, you have different self-care rituals or morning rituals, pm rituals that can help us get in that space of really taking care of and nourishing ourselves. But again, not in like a frivolous way, but really getting in tune with ourselves and really nourishing ourselves. So we talked about stress a little bit earlier, and that’s probably one of the biggest issues for most of the people listening on this podcast. So what are some of the rituals that you incorporate into your daily life or that you recommend that can help us deal with stress a little bit better?

Dr Mariza Snyder: [00:25:26] Absolutely. I think the first step is having a morning ritual. Here’s the thing. And this is from a girl who chronically stressed ruled her world. And if I’m not careful, it comes right back in. You know, it’s what protects me from that. It’s having these rituals in place. And that’s the reason why, you know, when you find that something works for you, especially when you’re your type A, crazed kind of person thinks, I’m not going to pretend like I’m not.

Dr Mariza Snyder: [00:25:51] You can’t write seven books in nine years. You know, unless there’s something else going on there. So this was the big game changer for me. And the reason why you’ll see the oils in this book as well, essential oils, is that there was like my life before oils in my life after oils, because the essential oils I relish in them, they are they’re beautiful. They smell amazing. Their chemistry is powerful, especially for our mental and emotional well-being. And so I just leverage essential oils with a lot of my rituals. And I find that when I tag team them together, the results are exponential. And I just think also that we deserve to relish in our wellness. We deserve to relish in our self-care. I know this whole idea of love in the eye and taking care of our bodies seems very remember growing up. I used to think that healing was supposed to be a torturous process, was never supposed to be fun. And it wasn’t until I was in my thirties when I was on this journey that I was like, Oh my gosh, I can really love to do this, because let’s be honest, if you don’t love it, it’s not sustainable. No one wants to do something they don’t love, right? Nobody. So I have a morning ritual. And I’ll tell you what, people we’re trying to get into my morning ritual today. They were trying to encroach on mine, looking for control, and I was like backup. But my rituals. So I always start my morning. I start my morning with a citrus essential oil. I usually it’s wild orange or grapefruit or tangerine and I only do citrus is boost happy neurotransmitters like serotonin and dopamine. But there energizer bunnies. I don’t know about you, but I want to wake up with that yummy, happy Energizer Bunny type of feeling. I just want to get up and start my day and have it feel good. And literally breathing in a little oil like that. It’s always by the bedside. It just sets the tone.

Dr Mariza Snyder: [00:27:40] Next I love you know, I take a shower every morning and I have a little spritzer in my shower. It’s like my little awake blend and it’s like a combination of rosemary, peppermint and frankincense, something like that. And I just spritz it around and it just feels like there’s a decadent self-care moment where I can do some conscious, deep breathing. Takes me literally five seconds to do this. And I just I love how some of these things can be so simple, yet so impactful. That just sets the tone, gets my brain working. Rosemary boosts working memory by up to 70 percent. And I know about you, but I could use always a little extra brainpower. I do second of water with lemon. I do my green smoothie with my supplements. I do my gratitude journal every day. And then I move my body at some capacity. Either I walk my hill. I do yoga. I just want to fire off these spiritual, the mental and the physical and nourish my body. So usually all that takes me because I like efficiency. I’m not going to lie about 30, 35 minutes, give or take.

Maria Marlowe: [00:28:41] I love that. And I love that. It’s also non-negotiable. And you mentioned how some people were trying to encroach on your me time this morning, but you’re like back up and you had to do it because, you know, some of us. We always have the intention to do morning practice. But then it’s like one phone call, one email, one person asking us something and it all goes out the window. So I love that it’s it’s a non-negotiable. And I do think it’s really important that we do make our morning practice and even an evening practice non negotiable, because that’s the only way we’re gonna really see the benefits of it is when we do it every single day. So I love that. Thank you for sharing.

Dr Mariza Snyder: [00:29:15] Oh, my gosh. Absolutely. And it’s consistency and gets what you deserve to book and your day and your night on your time. Gosh, if we don’t have time for ourselves, something is not right. And I used to tell myself, I don’t have time for myself, but that’s selfish. I don’t have time for any of that. That’s a luxury. And it was so disempowering. No wonder I landed on the floor. No wonder I found myself crawling to get ready every single day, you know, for several months. And that’s just we don’t deserve that. We deserve time for ourselves to recharge and reset, especially at night. I remember I used to Tasmanian devil myself into bed every night and wonder why I couldn’t go to sleep. Wonder why my brain was racing a mile a minute. I was running. I mean, I was literally hopping into bed.

Dr Mariza Snyder: [00:29:15] Oh, my gosh. Absolutely. And it’s consistency and gets what you deserve to book and your day and your night on your time. Gosh, if we don’t have time for ourselves, something is not right. And I used to tell myself, I don’t have time for myself, but that’s selfish. I don’t have time for any of that. That’s a luxury. And it was so disempowering. No wonder I landed on the floor. No wonder I found myself crawling to get ready every single day, you know, for several months. And that’s just we don’t deserve that. We deserve time for ourselves to recharge and reset, especially at night. I remember I used to Tasmanian devil myself into bed every night and wonder why I couldn’t go to sleep. Wonder why my brain was racing a mile a minute. I was running. I mean, I was literally hopping into bed.

Dr Mariza Snyder: [00:30:33] So really, important. We know now what sleep is. Oh go on.

Maria Marlowe: [00:30:37] Yeah. So now let’s kind of get back to the hormones and once someone’s diagnosed with a hormonal imbalance, whatever it may be. Often times the traditional route is to treat that hormonal imbalance by taking hormones. Right. So, for example, hormonal acne, often they’ll prescribe birth control. Right. So you talk about a little bit in the book why maybe we don’t need to treat hormonal imbalances with hormones. So can you speak a little bit about that and why essential oils are an effective way to help balance our hormones?

Dr Mariza Snyder: [00:31:12] Absolutely I am. It just boils my blood when we are treating women’s hormone issues with birth control, because birth control doesn’t treat anything. It doesn’t treat anything. It is just a mask of symptoms. You’re just shutting down the hormone system.

Dr Mariza Snyder: [00:31:28] Also, even for women in pre-menopause and menopause, bio identicals don’t always serve right. What if it isn’t that we need more hormones? What if it’s that the cell receptivity is the problem? What if the receptors are being blocked? Maybe that’s the issue. Or what if it’s inflammation that’s driving the hormone chaos, would you want to call it? It’s very negligent of us to go in and just slather hormones on the problem. Now, that’s not to say I do want to give a caveat. You know, when I got diagnosed with hypothyroid and Hashimoto’s, I did go on thyroid medication because we needed a step up my metabolism. I mean, everything was sluggish, but I knew I knew that that medication wasn’t going to solve my thyroid problem. It wasn’t the medication that was going to solve it. There was other there was something driving my hypothyroid problem and we had to figure out what that was and that was the first thing that we started to do. So I don’t know why or how we got in to this system where we are just prescribing hormones like like it’s candy. I don’t get it. I don’t know why we’re not investigating what the root causes are. And it’s heartbreaking to see women who get put on thyroid medications or they put on birth control where they’re put on a bunch of estrogen and progesterone. And about three months later, they’re back to square one or they feel even worse. You know, yeah, we never got to the root cause of that.

Dr Mariza Snyder: [00:32:55] Also, I want to point a caveat and tell people that essential oils are not hormones. So they’re not also going to go in and clean up shop like that. I really leverage essential oils a lot for helping for lifestyle techniques. Not to say that essential oils can’t be used to help support brain function or can’t be used to help detox the liver or can’t be used to help clean up cell receptors. They absolutely can. But I think the first step in foundational and this is where I want to live in a high level of integrity is that first step is nutrition. You know, if we can clear up the nutrition piece, then it makes it easier for us to discover what is really going on behind the scenes, because nutrition can clear up about 70 to 80 percent of everything. And once we can clear those things out, then we can really begin to see. OK. Well, we can start to eliminate what may be the root cause is where I think oil’s really step into play is the stress component, is the brain component, is the cravings component, is the even menstrual cramps. I mean, you’ve got, you can use oil specifically for PMS, but it’s the essential oils aren’t going to cure that hormone issue. They’re just really acting as a really natural aid to putting some of that while we’re getting through the muck.

Maria Marlowe: [00:34:14] Right. And I often tell people with PMS, for example, first of all, a lot of times people think PMS is just normal. And I know when I was growing up, I literally thought, like, OK, when you get your period, you get cramps, you’ve got all these other PMS symptoms and you take Vital. Like that’s just I just thought that was part of being a woman or a female. But lo and behold, that’s not actually the case. And our periods are not supposed to be painful. I had another episode with Alisa Viti, who is the period queen I call her. And we talked about that a little bit. But so really the first step for sure, 100 percent is changing your diet because very often those PMS symptoms can actually just be coming from certain nutrient deficiencies. So once when you take out the inflammatory foods and we add in these nutritious foods that are giving our body what it needs, you may find you don’t even need the essential oil for the PMS cramps because you don’t have the cramps anymore, because you’ve dealt you know, you dealt with the underlying cause of it. So nutrition is really important. And you also talk about there’s four other pillars that you say should really be used in conjunction to create a healthy lifestyle that’s going to support healthy hormones and, of course, a healthy body overall.

Dr Mariza Snyder: [00:35:23] Absolutely. So I talk about my five pillars and pillar number one, no surprise is nutrition. You know, if we let’s just take PMS, for example, you know what is going on there just really quickly. Right. Usually basically with PMS, we’ve got a situation where most likely we’ve got relative to progesterone, estrogen is dominating and we don’t have enough progesterone in that phase as we head into our menstrual cycle. And I mean, clearly, those hormones are what’s going on right there. But we look at the surface of that, we look upstream to that. It’s a combination of nutrient deficiencies and that’s a combination of inflammation. Right. And those are the things that we need to look at. So by giving someone progesterone, by giving someone birth control, we don’t solve that problem at all. We’ve got to look to see. We know. Do we need to manage our nutrients? Do we need to look at nutrients and do we need to manage inflammation? Is dairy, gluten, grains, alcohol, sugar? Are those things in the gut microbiome actually causing that inflammatory impact that’s happening on our reproductive system? So that’s the first thing that we got to look at. And that’s why I always say nutrition. Because if we can clear out that inflammation and bring back the right nutrients into play, we can then begin to rule things out very, very quickly. And the results are very fast.

Dr Mariza Snyder: [00:36:41] Number two is moving our bodies. You can call it exercise. I like to call it movement because movement is life. But figure out what’s right for you. I have definitely over exercised myself into the ground. I have over exercise myself in distress because exercise is a stressor working out the stressors. If fasting is a stressor, a lot of things are stressing the system. So we just have to be really mindful, just listen to your body. Not every day is gonna be a hit training body. Not every day is gonna be SoulCycle. Some days your body just wants to hike or walk or or do yoga, right? Or just you need a break in general. So kind of figuring that out.

Dr Mariza Snyder: [00:37:18] Number three, no surprise. Stress management. I think that stress is fueling a lot of what’s going on. Number four is going to be reducing your toxic load because as you can imagine, when you’ve got a toxic buildup, you’ve got that bucket filling up and we’re gonna be creating inflammation. Our hormones have an impact there. And the number five is gonna be the self-care rituals because it really is those daily, consistent, self loving, you know, nourishing rituals that are going to be the game change. And I think that they’re just, to me, other non-negotiable. They’re the thing that really that creates ease and grace in love when we’re beginning to heal our body.

Maria Marlowe: [00:37:55] For sure. Yeah. And I would agree wholeheartedly. I think all five of those pillars are what we need to create a solid foundation for our health and for our life. Even so, I definitely agree with you there. And now I’d love to actually bring in the essential oil piece, which I feel like is the fun piece. I love essential oils and I’ve been using them for seemingly well, I guess not forever, but probably for the past decade or so especially. I started with tea tree oil, which was great. I used to have acne and that was really great for acne. And I realized it’s great for a lot of things and a lot of essential oils are great for a lot of things. So I’d love to kind of talk about, you know, in the book, you break down different hormonal symptoms and then different essential oils that are good for each. So I’d love to go through a few of those starting with weight and cravings. And I guess let’s start off with how our weight and cravings associated with our hormones and then what are some of the essential oils that could help?

Dr Mariza Snyder: [00:38:55] Absolutely. Let’s start with oh, my gosh, those are two big questions. I’m going to quickly unpack, I promise. OK. So cravings so cravings are what I think of as an unmet need. You know, usually cravings are being driven by exhaustion, driven by stress, driven by kind of those, you know, for having an emotional concern or issue. I find that that’s when we start to have cravings. But the mechanism of cravings is when it’s really driven by stress. At the end of the day, you know, cortisol is the hormone that we release because of long term stress, cortisol, a lot of people don’t know, but it’s an insulin regulator. And so when cortisol spikes, which it can do 50 times a day, insulin has to spike because we need glycogen stores from the liver into our muscles just in case we’re being chased by a tiger. And I know we’re not being chased by a tiger, but your body doesn’t. It just doesn’t know.

Dr Mariza Snyder: [00:39:45] And as women in particular, we’re meant we’re hardwired to make babies. We all know that we’re the we’re the ones who bring life into the world. And your body knows that. Your physiology knows that. And so when we go into that stress mode on accident, cause we get the text message, we’re running late to a meeting or whatever it may be, your cortisol as a survival mechanism goes into the brain and goes into the rational thinking, problem solving part of the brain, the decision part, and that is your prefrontal cortex and it sabotages your prefrontal cortex so that you are craving you are hungry even when you’re not. It is the survival mechanism that kicks in because you received a crazy text message. So with cravings, you know, they’re going to pop out to nowhere, really, unless we kind of get to that root cause, which is managing stress. But in those moments, there’s an oil blend that I absolutely love that literally will win the stare-down contest with the cupcake, especially the cupcake that you have said no to 20 times that day until 4:00 in the afternoon, because that’s when your willpower is being sabotaged at that moment to oil so easy. It could be peppermint and lemon, peppermint and wild orange, a mint and a citrus. Now, peppermint has been studied in the Journal of Neurology to actually reduce cravings. And it can act as an appetite suppressant as well, but reduce cravings by like 90 percent.

Dr Mariza Snyder: [00:41:10] And then grapefruit has also been shown that as well. And so I have a little roller. It’s about eight drops of each. Top it off with a carrier, oil like Jehova oil, or grape seed oil, whatever you prefer. You roll it over your palms when you feel that craving, when you’re about to walk into the kitchen and open those refrigerator doors and just stare into the refrigerator looking for something, that’s when you want to grab that blend, roll it on your palms. You breathe it in about three to five deep belly breaths and it will literally shut down the craving experience. It’ll literally shut down that prefrontal cortex or the limbic brain that’s kicking in to have you want something and it’ll give you time to just step away from the refrigerator. And I’ve been using this technique with I can’t even tell you tens of thousands of women with such great success. I have that blend with me every day. And what’s so great is it’s knocking out two birds with one stone. So not only are you getting rid of the craving, but peppermint. Grapefruit are also energy boosters and brain function boosters. So it kind of just knocks out multiple birds with one stone.

Maria Marlowe: [00:42:12] That’s so great. You’ve got to knock out the cravings and then you also got to boost your mood and boost your brain a little bit in the middle of the day.So that’s a great tip,

Dr Mariza Snyder: [00:42:20] Because usually that’s the reason why we want the thing right. Our brain doesn’t work anymore. And so it just kind of takes care of both of those things at once.

Maria Marlowe: [00:42:30] All right. A quick break from this episode to share with you an amazing opportunity. Are you interested in turning your passion for health and wellness into a career that helps hundreds, thousands or even millions of people live healthier? If so, consider becoming a holistic health coach through the Institute for Integrative Nutrition. The original and top health coach certification program I studied there in 2012. And it completely changed my career path and life. I went from an uninspiring job in finance to an exciting, fulfilling and rewarding career as a full time health coach. The program is offered as a one year or accelerated six month course, and it teaches you a mix of nutrition, coaching and business. They have some of the top teachers, including Dr. Walter Willett, who is the chair of Harvard’s Nutrition Department for 26 years. Dr. Marion Nestle, a professor at NYU and author of one of my favorite books, Food Politics. Dr. Mark Hyman, who is the medical director at the Cleveland Clinic Center for Functional Medicine. Dr. Andrew Weil, Deepak Chopra, Gaby Bernstein. And so many more millions of people are suffering from diet related illnesses. And I truly believe the world needs more health coaches. That’s why I’ve teamed up with IIN to offer an incredible opportunity to make studying there even easier. You’ll get fifteen hundred dollars off tuition plus one on one mentoring with me. Plus you’ll be added to my private Facebook mentorship group where you can connect with other students and grads and also practice with them to get your three bonuses. Simply email me at [email protected]. That’s m a r i a m a r l o w e dot com with the subject IIN and I’ll personally send you back the email that will allow you to get all of these amazing bonuses. If you feel called to explore or start a career in health and wellness definitely reach out.

Maria Marlowe: [00:44:52] And what about for anxiety and depression? I know that’s something I feel like a lot of women are sometimes struggling with. At different points in their life. So what is the relation with hormones and then what? Essential oils can we use to help with that?

Dr Mariza Snyder: [00:45:06] Absolutely. I mean, I think anxiety can come on from a lot of different things. You know, again, you know, a piling up of a lot of circumstances in our life can feel anxious. You know, as we move into our mental cycle with the plummeting of estrogen and progesterone, our anxiety will go higher. A lot of women report feeling depressed and anxious. Right before our menstrual cycle, kind of during PMS. And then also, if we’ve got gut issues, you know, that gut brain connection is so important because, what, 90 percent of serotonin is actually created in the gut. And so that could be leading to it as well. And as you can imagine, all three could be playing a role all at once. And so I love oils for managing anxiousness. Now, mind you, meditation and deep belly breaths, there’s a lot of different ways that we can manage anxiousness. I just find that when we pair oils together, like I had a woman reach out to me yesterday and she was telling me that her anxiety had been an all time high last summer and she used kind of my anxiety begun blend with tapping to get her panic attacks under control. And she’s like, that was the power combo. And it could be tapping, it could be breathing, it could be meditation. But I think when you combined oils with it, that you really have a powerful solution at your fingertips.

Dr Mariza Snyder: [00:46:20] And what makes oils so great is that they are so inexpensive and they’re so easy to use. And I think that’s why I’ve always fall in love with them, is that if I’m feeling anxious, if I’m feeling like I’m rubbing up, my heart’s beating really fast like I had to do. I was in a room yesterday with some big, big players. Jack Canfield was in the room when it was a group of 15 of us. And we were learning how to speak at a really high level. And I had to go up and do a three minute story where I was gonna get reviewed by everyone in the room, including Jack Canfield and some other really big people. And it was nerve wracking. Like, I was really nervous that I was going to fail miserably on my face. So I luckily, I have my oils on me at all times. I had my anxiety blend on me and I started just literally dousing myself in oil. And I’m going to share the blend with you right now. And it was so incredible. I went from a state of like almost panic because I normally don’t get nervous on stage. But this was a group of high level players.

Dr Mariza Snyder: [00:47:25] These were all massive keynote speakers, huge game changers in the world. And I just felt like you were been in a room where you feel like you don’t belong in that room. Like you like. How did I get in this room? Well, that was our room yesterday. I grabbed this blend and it’s just three oils. And I said, that’s why I love and make it so simple. So in a 10 mile roller and you can get these on Amazon into these anywhere, it was eight drops of lavender, seven drops of cedar wood and five drops of vetiver. Now, if you don’t have vetiver, no worries, it’s kind of going to more and more exotic oils. I would swap out better for bergamot. And that is a that’s a beautiful citrus oil and it’s the oil of self-love and self-acceptance. But I do I this particular blend was lavender, cedar, wood and better. And that trio literally lowers. I mean, it will take away and banish that anxiety in a matter of seconds. They are powerful sedative like oils. I mean, it calms the brain in a matter of seconds. So I just rolled it over my palms. I put it on my wrist, took three to five deep belly breaths and then went up on that stage and did my thing.

Maria Marlowe: [00:48:33] So how did you do?

Dr Mariza Snyder: [00:48:35] I did good. I did. You know, the one thing that I didn’t do is for some reason. And usually I’m great at this. I know how to walk on the stage and do all that. But for some reason or not, three minutes, I did not move my feet once.

Maria Marlowe: [00:48:50] Well, you know what? It’s better than walking around and, you know, having a nervous walk. So the nervous pace, right? Yeah. Oh, well, lesson learned, but I’m sure you did well. And it’s just so amazing, though, how scents can actually affect our mood. And we know it’s the case. Right. And we know smells are we associate them with memories and smells are actually really powerful. I think sometimes things like perfume, like it can’t really affect you like or maybe it smells good or something smells bad, but it’s not gonna really affect you. But that’s actually not true. Just simply inhaling and breathing in the essential oils can have a specific effect, like a physical effect on the body. So could you just take a moment to share a little bit about why that’s the case? How is that we can inhale the scent of an essential oil and how it’s gonna affect us on a physical level?

Dr Mariza Snyder: [00:49:41] Absolutely. So every oil is initially a plant, right? We think of these plants come from all over the world and we’re just leveraging these powerful secondary metabolites, these chemical constituents, because ultimately that aroma is a chemical. It’s actually a constituent, it’s an organic chemical. And our bodies have been you would think about our relationship with plants and how plants are some of the most powerful healing modalities that we can leverage. And that’s really all we’re leveraging. We’re leveraging the power of these plants. And what we know about these chemical constituents, depending on the plant that you’re using, whether it’s a citrus or it’s a floral or it’s a grounding oil like frankincense. We know that those chemical constituents are going to go into the body systemically. You breathe in those oils, like it or not, they’re gonna go do their magic. And our body is so receptive to that chemistry on it, on a physiological level, on a cellular level, that we actually can break apart those chemical constituents and bind to them. Our own chemistry, whatever it would have if it’s a neurotransmitter or if it is a lie Gand, whatever it may be. Because we think about emotions. Emotions are literally molecules in the body. And these molecules of emotion can actually bind to these essential oil chemical constituents for our own benefit. I mean, the physiology and the chemistry of it, it’s so fascinating to me.

Dr Mariza Snyder: [00:51:04] Let’s just say we’re breathing in the citrus oils. Let’s just say that unless let’s just take one little chemical constituent, let’s say limonene and we breathe that in. We know that our sense of smell is the most powerful scent that we have or sense because it is directly connected to our sense of survival. It has a no holds barred to our limbic system. And that limbic part of our brain is our survival brain. It’s where we house our amygdala, a hippocampus, our hypothalamus. And that is memory. That is emotion. That is and that is hormones. That’s our hormone master control center. It’s like it’s like NASA, right. That’s where we’re holding it for like the space program. So when we breathe in this oil, it has a profound impact on all of those different structures, on all of those neurons and all of those cells. And it can actually elicit a really powerful neurochemical experience. But also it shifts the way our hormones are working at the hypothalamus and pituitary level so we can elicit changes from the brain to receiving messages into our our endocrine system, our endocrine glands. So that’s why when you breathe in an essential oil for stress, like let’s take lavender and bergamot, my favorite stress combinations, you can literally go from a heightened state of survival mode to a parasympathetic rest and digest mode by simply breathing in those two oils together.

Maria Marlowe: [00:52:29] Yeah. It’s really fascinating. I actually just took a course recently on essential oils and how they work in the body and all that. And it’s really fascinating just how quick and effective they are and how either smelling them or putting them on our skin deluded, you know, in a carrier oil, I’m diffusing them in the air like all of these methods, which seem like they might not have an effect, but they actually have a very profound effect on our body. So, yeah, it’s just completely fascinating. I’m curious if for anyone listening, I know I had posted about essential oils on my Instagram story recently and asking people what questions they have. And some people are familiar with them. I think a lot of people might have one or two, but definitely not an extensive array. If someone is dealing with some hormonal imbalances and wants to add some essential oils just to their repertoire and tool kit, what would maybe be the top three or five that you would recommend just in general?

Dr Mariza Snyder: [00:53:24] Absolutely. So especially for women who are we’re still having our period and we’re still having that menstrual cycle. My top five one is going to be lavender or lavender because it is a jack of all trades. It’s like a Swiss Army knife from sleep to stress to skin issues. And you lavender is such a powerful oil. I just love it. And it’s natural, which is phenomenal for menstrual cramps, for stomach cramps, for muscle cramps. And it also it deals with histamine as well. So it’s a kind of an antihistamine because histamine can really make a sluggish and low energy as well. So I love lavender. Next is peppermint. Peppermint for cravings, for headaches, for digestive, for respiratory, for mitochondrial function, for brain fog. Peppermint is a no brainer. Next would be Clary Sage called Clary Sage the Beyonce of hormone essential oils. Not only is it great for stress and for sleep and for anxiety, but it’s also a natural allergy zick as well. And it has been studied to have to help balance estrogen and progesterone. So I do love Clary Sage in that realm. Number four would be a citrus oil of some kind, whether it’s lemon or orange or tangerine or grapefruit. Citrus oils are powerful detoxifiers and cleansers, citrus oils are great for the liver and for our detox pathways. And citrus oils, as we’ve mentioned here, are great for boosting happy neurotransmitters and. Everyone deserves a little dose of happiness. And then the last one that I would choose is going to be I’m torn between Geranium and Rosemary. I’m going to go a geranium. And I’ll be honest with you Geranium is a very powerful oil that doesn’t always agree with everybody because it has such a powerful scent. But Geranium is great for PCOS, great for endometriosis, it’s great for hormonal acne. So I just I love that clean, essential oil. It’s great for liver support and adrenal support. So she kind of just hits all of the points for women’s hormones. And I incorporate geranium and so many of my hormone blends inside of the book.

Maria Marlowe: [00:55:25] I love that. And yeah, I mean, one thing I notice with essential oils is that many of them are multi-purpose multi-use. I mean, all of them have multiple different benefits. So, yeah. And sometimes you don’t even need you don’t need 100 different oils or 20 different oils, just having a few that are multi-purpose as is really all you need. So that’s awesome.

Dr Mariza Snyder: [00:55:45] Well, you think about that five like I can make a sweet blend with that five. I can make a cravings blend with that five I can make an energy blend with that. Five, I can make a PMS and endometriosis blend with that five. And so like you think about all the types of combinations you can do with those five oils. I mean it’s it’s it’s endless really. And as long as you’ve got a good book or a guide that can kind of guide you with those blends, you’re really set with those. Yeah, you don’t need a ton of oils. That’s not to say that I don’t have 100 plus essential oils,.

Maria Marlowe: [00:56:14] I probably have 30 sitting on my counter right now. But you don’t need to have that 30. You know, you just need really a couple.

Dr Mariza Snyder: [00:56:22] And just one thing I want to say, like be very careful with essential oils if you’re not used to them. Some of them, very few you can put on your skin direct. But most of them you can’t. So you always wanted to them. So just make sure that if you are going to start using essential oils, that you do get a good guidebook and do a little research to how to actually properly use them. So they are they are powerful medicine. They really are. I mean, you know, it’s interesting. They’re kind of a paradox in a lot of ways because in a lot of ways they are safe. They’re definitely safe for the meds.Pharmaceutical grade medicine and over-the-counter medicine. However, they can be as powerful. So it’s something to be really mindful of when you’re using oils

Dr Mariza Snyder: [00:56:52] You know, I have two books on oils. My first book was called The Smart Moms Guide to Essential Oils. And it’s not just for moms, it’s just publishing team wanted to niche it down. But I’m not a mom yet, and I use it all the time. And that has a lot of safety guidelines and a lot of usage guidelines even for age groups. In case you wanted to use them on toddlers or children or, you know, whatever age group you wanted to use them. And then clearly the hormone book was really built for women. And, you know, I’m really mindful about dilutions and blending and just, you know, and also just listening to your body and figuring out what’s working right for you, for sure.

Maria Marlowe: [00:57:35] Yeah. And I know, for example, the essential oils hormone solution is is a great handbook for that. So one last question that I like to ask everyone on the podcast is if there’s just one tip or piece of advice you could leave our listeners with to live a happier and healthier life. What would that be?

Dr Mariza Snyder: [00:57:52] Well, that is such a great, great question. I think really what it comes down to is taking just the thing that I love to tell women all the time is that they are ripe for healing miracles and that they deserve to get well. And that’s the thing is that once we really get to that place where we realize that we deserve it all, we deserve to take care of our bodies. We deserve to put ourselves first so that once we’re able to take care of us, we’re able to really show up in the world in a bigger space. It’s so hard to serve people when we don’t feel good. It’s so hard to serve people when we’re completely burned out. If anything, I would say that when I’ve been burned out, it’s probably been a been my most selfish time because I just didn’t have energy for anything else. So I know it seems so backwards to think do us before we do we take care of others. But that’s really going to be the way that we shine and we show up in the world in such a big way.

Maria Marlowe: [00:58:45] I love that. Well, thank you so much. And thank you for sharing all your tips and wisdom today for anyone who is interested. You can check out her latest book. It’s called The Essential Oils Hormone Solution. It’s available on Amazon or wherever books are sold. You can also check out her Web site at And that’s m a r i z a.

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