Show notes
Welcome back to another episode of The Amberly Lago Show! This is a conversation I truly wish more women were having because so many of us experience changes in our energy, sleep, mood, weight, focus, and overall sense of self without understanding what is actually happening.
In this episode, I sit down with the incredible Dr. Mariza Snyder, hormone and metabolic health expert and author of The Perimenopause Revolution, to talk about what really happens to our bodies during perimenopause and, more importantly, what we can do to support ourselves through it.
Dr. Mariza's passion for this work began with her own mom. Growing up, she saw her mom as Superwoman: resilient, capable, energetic, and able to handle just about anything. But at 49, her mom began experiencing intense mood changes, brain fog, sleep issues, low energy, weight changes, and eventually intrusive thoughts that left her feeling like a shell of her former self.
After watching her mom struggle to find answers within the healthcare system, Dr. Mariza took over her care and saw a profound turnaround within 60 days. That experience changed the direction of her work and helped her recognize that millions of women were silently experiencing the same thing.
One of the biggest things Dr. Mariza wants women to understand is that perimenopause isn't simply a reproductive event. It's a full-body recalibration involving the brain, metabolism, bones, muscles, hormones, and so much more.
We break down exactly what perimenopause is and why Dr. Mariza calls it our "second puberty." Just as puberty is a years-long transition into our reproductive years, perimenopause is a transition out of them. It doesn't happen overnight, and for many women, that transition can last anywhere from four to ten years or even longer.
We also talk about the symptoms women often struggle to explain: brain fog, difficulty focusing, changes in stress tolerance, irritability, exhaustion, and that frustrating feeling of knowing what you're capable of but suddenly not having the same bandwidth you once did.
Dr. Mariza shares one of the biggest silent disruptors during this season: stress. The habits and stress loads we've accumulated over the years matter, and entering perimenopause already dealing with inflammation, metabolic dysfunction, or chronic stress can make the transition much more difficult.
But this conversation isn't about accepting that the second half of life has to feel worse.
Dr. Mariza shares the inspiring story of her mom, who decided that her difficult experience with perimenopause wasn't going to define her future. She became a marathon runner and competitive tennis player and, at 65, is thriving. Her story is such a powerful reminder that we get to decide what we want this next chapter to look like.
We talk about something so many women struggle with: putting ourselves last. We take care of our families, businesses, careers, responsibilities, and everyone around us until our bodies finally start demanding our attention. Dr. Mariza reminds us that prioritizing ourselves isn't about giving up on our dreams. It's about becoming more strategic, letting go of what drains us, and creating the energy and resilience to show up fully for the things that matter.
We also dive into practical ways to reduce inflammation, beginning with food. Dr. Mariza explains how protein, healthy fats, fiber, probiotic and prebiotic foods, and eating a variety of colorful whole foods can support blood sugar, cellular energy, the gut microbiome, and greater resilience. We also talk about the impact of ultra-processed foods, added sugar, and alcohol.
And then there's sleep.
Dr. Mariza calls sleep a "force multiplier" because of the impact it has on our energy, brain health, inflammation, and ability to show up the next day. She walks us through her own sacred sleep ritual, from reverse-engineering bedtime and dimming the lights to brain dumping, meditation, breathwork, creating a cool dark room, and treating sleep like a non-negotiable appointment.
If you've ever thought, I know myself, and something just doesn't feel right, this episode is for you.
Perimenopause doesn't mean losing yourself. It can be an invitation to listen more closely to your body, reevaluate what deserves your energy, prioritize your health, and intentionally create the strong, vibrant, joyful second half of life you deserve.
We Discuss: -
Dr. Mariza's personal connection to perimenopause through her mom's experience
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Why so many women struggle silently with hormonal changes
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Brain fog, mood changes, sleep issues, low energy, and changes in mental capacity
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Why perimenopause is more than a reproductive or hormonal event
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Understanding perimenopause as a full-body recalibration
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What perimenopause actually is and why it's called "second puberty"
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The three major hormonal transitions women may experience
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Why the perimenopause transition can last four to ten years or longer
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What happens as communication between the brain and ovaries begins to change
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Why irritability and a reduced stress buffer are so common
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The disconnect between knowing what you're capable of and feeling like your body can't keep up
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Why stress can be a silent disruptor during perimenopause
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Building resilience before and during midlife
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How inflammation, stress burden, blood sugar, and metabolic health can influence the transition
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Dr. Mariza's mom's transformation and how she's thriving at 65
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Why the second half of life can be an opportunity for reinvention
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Learning to prioritize yourself after years of taking care of everyone else
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Why "pushing through at all costs" eventually comes with a cost
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Being strategic instead of giving up on your goals and dreams
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Letting go of responsibilities and habits that drain your energy and joy
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Why symptoms are signals that deserve our attention
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Daily habits that can help support lower inflammation
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Using food to support blood sugar, cellular energy, and resilience
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Protein, healthy fats, fiber, probiotics, prebiotics, and colorful whole foods
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How alcohol, added sugar, and ultra-processed foods can work against our health goals
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Why sleep is a "force multiplier" for health
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Treating your sleep routine like a million-dollar meeting
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Dr. Mariza's sacred sleep ritual
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Brain dumping, meditation, breathwork, and creating a sleep-supportive environment
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Connecting healthy habits to your deeper "why"
Timestamps: 00:00 Preview: understanding perimenopause and the major hormonal shifts women experience
01:00 Introduction to Dr. Mariza Snyder and The Perimenopause Revolution
03:00 How her mom's struggle with perimenopause inspired Dr. Mariza's work
06:00 Brain fog, mood changes, sleep issues, and not recognizing yourself anymore
09:00 Why perimenopause is a full-body recalibration, not just a reproductive event
12:00 Knowing something isn't right even when you're told everything looks normal
14:00 Brain-related changes, irritability, and losing your normal stress buffer
16:00 What perimenopause actually is and why it's called "second puberty"
19:00 The three major hormone shifts women experience throughout life
22:00 What happens when communication between the brain and ovaries begins to change
24:00 Why stress is the silent disruptor of perimenopause
26:00 Building resilience and supporting your body before symptoms intensify
28:00 Reinventing the second half of your life and learning to prioritize yourself
30:00 Inflammation, nutrition, sleep, the sacred sleep ritual, and creating habits that support your future self
To Connect with Dr. Mariza Snyder: Instagram @drmariza
Website drmariza.com
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