#70 Fatigue, Tiredness & Feeling Rundown - with Dr. Mariza Snyder

The Holistic Nutritionists Podcast


Subscribe to the podcast for FREE on your favourite app!


"In practice, a lot of women that I treat have hormone-driven symptoms and they've never been educated around how to stop feeling rundown and what causes fatigue. It's critical that you're getting enough high-quality sleep and to regularly practice self care in the morning and evening. And make sure you're filling in any nutrient deficiencies, if you have any."

Dr. Mariza Snyder | Women's Hormone Practitioner, Author & Essential Oils Therapist Tweet This!

LIKE WHAT YOU HEAR? Help us spread the love with a 5 ⭐ review on iTunes!


In Episode 70 of The Holistic Nutritionists Podcast, Natalie Douglas, Kate Callaghan, and their guest, Dr. Mariza Snyder (Women’s Hormone Practitioner, Author & Essential Oils Therapist) discuss how to stop feeling rundown, what causes fatigue in women, and how to practice daily self care.

  • When it’s fatigue versus being a little bit tired
  • Main causes of fatigue
  • Is it your thyroid?
  • Is it your sex hormones? 
  • Is it your gut?
  • Is it your oral health?
  • Foods to fight fatigue
  • To coffee crutch or not to coffee crutch 
  • Non-Food cures to fatigue

Are you looking for 1-to-1 support and a step-by-step healing process to overcome your:

Dr. Mariza Snyder
Women’s Hormone Practitioner, Author & Essential Oils Therapist

Intro 0:00
Hello and welcome to The Holistic Nutritionists Podcast, with your hosts Natalie K. Douglas, Thyroid Healer, and Kate Callaghan, The Holistic Nutritionist. Nat and Kate are degree-qualified dietitians and nutritionists, certified fitness instructors, speakers, and authors. If you love unfiltered banter, unedited bloopers, and authentic heart-sharing, then we are your ladies! Now it’s time to sit back, relax, and get ready for our latest tips on living your healthiest life possible.

Kate Callaghan 0:33
Hello, and welcome to another episode of The Holistic Nutritionists Podcast. Today, I have the incredible Dr. Mariza Snyder. Hello, Mariza!

Dr. Mariza Snyder 0:43
Hello, hello. Thank you so much for having me.

Kate Callaghan 0:47
Thank you so much for joining us. It’s absolutely amazing to have you here. I’ve been following you for a while now on Instagram, and you share so much incredible information, you are adding so much value to so many women’s lives and men as well.

Dr. Mariza Snyder
That’s so true.

Kate Callaghan
I have to thank you first and foremost for just giving so much and we’re going to really dive into not just that hormone information that you give to other people but on that that greater scale what you’re preparing next week and to give back to women globally. It’s so so important and we will dive into that a little bit later. But first, I would love to ask you what we ask all of our guests is, what did you have for breakfast today?

Dr. Mariza Snyder 1:31
Oh, it’s such a great question. You know what? I am so consistent, girl, I love doing some morning rituals. One of the things I had for breakfast was my matcha latte, which wasn’t I didn’t eat it, but it was delicious. And then the other thing that I had was my green smoothie. And in the green smoothie, I had greens, I had lots of berries, all different kinds of berries, blueberries, raspberries, blackberries, strawberries, I had a really healthy plant-based, plant plant-based protein powder. I had a half of an avocado because what’s a smoothie without that? So that was the book and I honestly I I kind of tried to chew my smoothies but you know, I mostly drink those two. So, lot a lot of drinking my breakfast in the morning.

Kate Callaghan
And that makes you feel good?

Dr. Mariza Snyder
Oh my gosh, I get so fueled up. I love, I clearly, I love all things green in the morning means, my matcha, my green smoothie. Although my green smoothie more looks like mud, but it doesn’t necessarily have a green color. It’s more of a brown-like color. But yeah, no, it’s they totally fueled me up lots of antioxidants, lots of fiber, lots of healthy fats, lots of green protein, and the matcha it’s just such a beautiful ritual and it tastes so delicious and it, I always add cinnamon to on the top of my my matcha latte and I do a little bit of collagen powder in my matcha latte as well. And then it’s an unsweetened organic almond milk that I use and so it’s just all these little things that go into it that make it so special.

Kate Callaghan 3:01
Amazing. Do you add any sweetener? Any natural sweeteners to your matcha?

Dr. Mariza Snyder 3:05
I do not like sweeteners. I don’t like, I not, I don’t eat a lot of sweet stuff sugar and I don’t get along very well but and I do like sweet things but like, like I’ll indulge and like, you know, an organic gluten-free dairy-free cupcake which sounds so not sexy. But like for my birthday, you know so, I’d say that I eat sweet things once every two months, quarter. It’s not very often.

Kate Callaghan 3:33
Yeah. You’re a more savory girl.

Dr. Mariza Snyder 3:36
I had no, I love, girl, I love me some sweets. I love sweets. Don’t get it twisted. I just, my liver doesn’t.

Kate Callaghan

Dr. Mariza Snyder
My liver and my brains like, what are you doing to me? And because I I do show up so much. And I gotta be girl, I want that brain to be functioning and working, sugar, just if I feel like sugars like glue in my brain. So in my brain, it doesn’t work that well.

Kate Callaghan 4:02
And I mean, that’s that’s the case for most people as well. We should all be really steering, steering clear for refined sugars as much as possible. Absolutely. So all right, let’s dive into more about you. Can you please tell us a little more about your background and how you came to specialize in women’s hormones?

Dr. Mariza Snyder 4:18
Absolutely. So I’ll take it. I’ll take a way back. So when I was a little girl, what we’re talking about little like a teenager, I knew I wanted to be of service. I wanted to be a practitioner because I dealt with chronic migraines for 15 years of my life starting at the age of 7, and being around 24 give or take. And I I missed out on so much as a kid. Those migraines cost me so much. I was literally in a state of chronic pain all the time. I didn’t have to pay for my my health care but man, I felt like I paid for it in so many different ways. And I was like, okay, how do I help kids or help people not have to live in that constant state of just misery. And so I knew that I wanted to serve at some level of capacity, was able to get my migraines eradicated after 15 years of being told I’d always have them shifted my paradigm around health and wellness and what it really meant to be well, because let me tell you that all the drugs and the the etc migraine that I had in my purse, or my backpack wasn’t getting rid of the migraines. I just energy in them that way, and finally got rid of them and throughout this time, though, as I’m managing that, and I’m going full tilt because that’s the only way I’ve ever known how to be. I full tilt in myself right into the ground. Like it’s just like a, like a like a dying tornado. And so, I at that place on the ground, I just have gotten into practice, I was taking care of women and realizing that a lot of women were coming in with symptoms that were really hormone-driven symptoms, they didn’t know it, and I hadn’t really been educated a lot in school about it not a lot a lot. And at the same time that was happening. They was happening to me, I was in it, I was living this, the same symptoms. I was living the same signs of what I call hormone felt like, it felt like hormone chaos is what it was. And, and I, when I went to the doctor, it feels just even even practitioners need to go to practitioners, we all, we all need a, we all need a support system. And I didn’t necessarily know what was going on with me. So I didn’t want to self diagnose. I went to the doctor, we ran labs. And sure enough, it is messy. It’s a messy lab report, things are off. And it really is coinciding with how I feel. And she offers me two medications. And I didn’t get to talk about this in my talk because it got crossed out but one of the medications was birth control and the other one was Xanax. And I looked at this woman, I was like you have got to be kidding me because I already had a massive paradigm shift. I was so over medications. And I knew in my heart and I also knew in the research that this wasn’t the solution. And I was like tell me, this is not what you’re offering women every single day in your practice like this. Lie to me and tell me this is what what you what you’re not, this is not what you’re offering. And so, I checked those to the wayside. And I was like, okay, I gotta figure this out. I don’t know who’s going to help me on this journey but I know me and I know I’m a bulldog for research. I’m determined. There’s anything I got inside of me is determination. And I’m like, I’m determined to figure this out. And I also at that moment knew that I cannot be the only woman in this place, I knew that there had to be other women. And so, I decided that this this what this had, I just knew that this was my life’s work. I knew that if that no one was going up to bat for women, that that I needed to be a part of that solution and not the problem. And I still feel that today, there’s still not enough people going to bat for women. And I I feel more convicted than ever to be on this mission.

Kate Callaghan 7:54
Amazing. And you’re so right. And still today, I have clients all the time who come to me with their hormones messed up, and they’ve been to the doctor. And that’s what they’ve been offered is an antidepressant and the birth control pill and that’s, that’s all they’ve got.

Dr. Mariza Snyder 8:09
So, angry. I just, and I try not to be fueled by anger. I tried to be fueled by hope, and excitement, and empowerment, and awesomeness, and most of the time I am, but then I get women coming to me every day telling me their stories and I just I just want to I mean, that’s it just it’s this. It’s a little it’s a minor part of what fuels me but let me tell you, those stories, they they keep me going every single day like I literally wake up and I’m like, all right, how are we showing up today? How are we putting the information out there? How are we shifting the way women feel about their bodies and what solutions they truly have at their fingertips? And it’s it’s just, it’s a crusade I feel that that I’ll never stop doing.

Kate Callaghan 8:52
Well, and you’re absolutely sharing it in an incredible way with so many awesome tips and realistic tips that people can apply straight away, not crazy out there, unachievable, hard to do tips and suggestions that can be out there by some people, these are very simple to apply recommendations.

Dr. Mariza Snyder 9:13
Ease and grace, if we’re busy enough, taking care of the world, all of us, you know, women, oh, I have so much reverence for women. I’m always so in. I’m such an awe of women every day and the last thing I want to do is give them something that they can’t. You know that that just feels like extra, you know? So that’s always and I’m always thinking, well, if I can do it, and my schedule, I’m not going to pretend like my schedule is always ease and grace. Let’s be real. And if I can do it, I’m like, okay, if if this works for me, I am every woman. So, I know it can work for you.

Kate Callaghan 9:53
Totally, totally. And I think the best way to share is when you go through something yourself. And I was speaking to another friend of mine a couple of weeks ago, and she said a term that I really love, make your mess your message.

Dr. Mariza Snyder
Oh, yeah. Oh, yes. Oh, yes.

Kate Callaghan
So powerful because then you have that understanding as well. You have that information, that knowledge that you can share with other people, but you have that understanding of what they’re going through because you’ve been there yourself.

Dr. Mariza Snyder 10:17
Absolutely. I bet a good friend of mine. She’s nine known as a Betty rocker on Instagram. And she talks about being flawsome, and how we we all have our flaws, and we embrace them and they were they are what make us awesome. So she called them to be flawsome. It’s that kind of same concept, right? Like, you just you’re going to gain so much from the messy and all the things that you are and being able to inspire people with that is so powerful.

Kate Callaghan 10:44
I love that. Flawsome. So, what do you see as the biggest contributor to hormone imbalance in women these days?

Dr. Mariza Snyder 10:49
Oh, my gosh. I think the biggest contributor is the inner critic inside of ourselves, the the lack of worthiness. I think that’s a big part of what’s driving hormonal imbalance. The second part that’s driving and hormonal imbalance is trying to be all the things to everybody all the time, we go into a state of perceived stress many, many, many times throughout the day and not even aware of it. I surely wasn’t aware of how many times I was in a stress state. And that just fuels the fire of what else could be, you know, there could be some, some deep-seated root causes but that stress is is literally just fuel, pouring on. And that’s the one thing that is happening every day. But luckily, I’d like, it’s the one thing that we can really get a handle on too. So I would say those are the big ones. It’s stressors, no matter how they come in, oftentimes perceived stress, but physical, chemical, emotional stressors, that just adding up over time to to kind of recover on the way that our hormone pathways are functioning.

Kate Callaghan 11:51
And what’s it actually doing to our hormones when we’re in the stress state?

Dr. Mariza Snyder 11:55
Absolutely. We think about insulin deregulation, right? We think about how we can become sensitive to insulin receptor sites on our target cells, which is pretty much every cell in the body when it comes to insulin, if we’re we’re over, we’re constantly putting ourselves into a high-glucose state inside of our inside of our blood. What’s happening here with stress is in its perceived stress, here’s the thing, is our brain hasn’t isn’t evolving fast enough to to catch up with the times. And so, we are our brain is still very archaic in some ways, especially with the limbic system, that survival system. And here’s the deal, our number one mode of operation is survival. I mean, at the end of the day, we are we’re animal species, right? We just have a lot of higher cognition but those deep-seated core drivers are the same core drivers as, as an as a dog or a cat like we literally are, like survival first. And in anytime, whether anytime we’re we’re feeling threatened by anyway, whether we’re receiving a text message, or we’re getting an email, or somebody just kind of coming at us crazy, we’re going to our brain reregisters that as a survival state circumstance. And we have to our bodies, our automatic stress mechanisms, trigger in, and let’s say, you know, let’s say we do turn on. We upregulate the hypothalamic-pituitary adrenal access, well, then what happens is that we flood the system with stress hormones, whether it’s adrenaline, epinephrine, cortisol being that long-standing, and then those hormones go out and they mediate massive change inside of the bodies, on inside of cells, inside of organs, digestion, reproduction, metabolism, your thyroid, and everyone’s got to be is a calls, it’s like a calls to arms, and we start burning through nutrients, and we start gearing up the body for this moment, in all it was is that your mama just sent you a text message to tell you that your sister over here, you know, and she just gets you involved in some stuff that you didn’t ask for. And, and it’s just this huge thing that has to happen. And your body’s ready to like ready for fighting or flighting and that requires so much energy. But over time we keep we keep hitting that trigger, we keep we keep pushing in on that perceived stress. We keep upregulating those pathways, your body builds in mechanisms, defense mechanisms to protect itself. And by doing that, we shift the way that those pathways respond, we shift the way that receptors respond. And all of a sudden, we start to deregulate a lot of what’s going on inside of the body. And it’s just a way for your body to say, all right, I’m pretty sure this is not the real alarm but we gotta we gotta let you know, we got to give everyone some messages here and that begins to deregulate. And a great example of this is what we call the pregnenolone steal. So let’s say that you are pumping stress hormones, and your body’s like, okay, okay, we gotta go, we gotta go. And your body’s like, oh, my gosh, we’re running out of this stress hormone. How do we make more because what if there’s another perceived stress that happens at eight o’clock tonight, and so your body then starts to steal other reserves. So the pregnenolone steal, pregnenolone is a mama bear precursor hormone that helps to make progesterone and estrogen and we can siphon it off to make more cortisol because again, cortisol is the chief, it’s the chief mode of operation we need for survival. So we start to steal off our reproductive hormone assembly line in order to make more stress hormones. That’s just one little teeny example of this whole system at play.

Kate Callaghan 15:46
Thank you for going into detail about that. That was spot on, really great description of what’s going on in the body. I love that you brought up that pregnenolone steal because not many people know about that and and you just really educated us that to us in an understandable way. So, thank you. So okay, so we’re all stressed in some way or another.

Dr. Mariza Snyder

Kate Callaghan
And and I talked to people about it’s not necessarily about eliminating all stressors from your life, that would be very hard to do unless you are kind of lying in the Maldives, very chilled out with no phone.

Dr. Mariza Snyder 16:22
So, by the way, we totally, you know, support it if that’s what you want to do.

Kate Callaghan 16:28
That’s the end goal.

Dr. Mariza Snyder 16:32
If that’s what you’re at in your life. Oh, yeah.

Kate Callaghan 16:35
Yeah. Totally, go for it if you can. So what can we do in our real-world real life, to help with hormone balance? So, no matter what we’ve got going on, different women have different things going on, there can be different hormonal imbalances going on, across the board, what is one thing that all women can do to help with hormone imbalance?

Dr. Mariza Snyder 16:56
Absolutely. So, the number one thing that we can do with hormones balance is create foundation, that’s going to be number one, you know, because oftentimes, hormone imbalance isn’t the root cause. Your hormones are responding to something else. So they’re responding to some other kind of root cause whether it’s stress, stressor is definitely one of them. One of the root cause. So, I think it’s having the foundation in place so that you are set up for success, no matter what what that root cause may be. So for example, I got diagnosed with Hashimoto’s thyroiditis, which is an autoimmune condition of the thyroid. And it was a devastating diagnosis for me. And I’m not going to go into all the ins and outs of that, but I remember getting it and I felt so much shame because it was around the time that we were gearing up for we were in the middle of gearing up for the big hormone launch, the book launch. And it was last summer. And I was like, oh my gosh, I can’t even tell anyone like I have to hide this. It’s like this dirty little secret I was holding on to, but the first thing I had to ask was like, okay, why? What is going on, what is driving this autoimmune condition that is driving my thyroid to not function properly, right? And that first step, besides, you know, figuring out what it was, was getting foundational, like getting that locked and loaded. So nutrition was the number one thing I tell people is making sure that you’re bringing in the hormone-loving foods, and you’re clearing out the hormone sabotaging foods because that not only is designed to help support the liver, the gut, your cellular function, but also to ensure that your hormones have what they need to function. So that’s, that is always foundational, for me, making sure that you’re getting enough, you know, high-quality sleep, and making sure that you’ve got your self-care bookend in the morning and in the evening. And then making sure that that you that you’re filling in those nutrient deficiencies if you have any. So that foundation, I think is so important for whatever hormonal imbalance is going on because it’s getting deeper into what those roots are, those root causes. And it’s so much easier to actually figure out what the root cause is when you’ve cleared out all the preliminary foundation. So we were able to figure out the root cause real fast when I was able to clean up a lot of the preliminary work. And I’m still following those protocols today. And I’m Hashimoto’s. I’m completely in remission with Hashimoto’s now, but I know for a fact that it was because of the foundation I was able to lay that we were able to, I was able to move myself out of that so quickly.

Kate Callaghan 19:35
That’s so amazing. And well done for getting yourself out of that. I mean, a lot of people think that they can’t actually put something like Hashimoto’s into remission. So it’s, I think it’s gonna be so inspiring for women to hear that that is actually possible with the lifestyle change and with diet change and having those foundations in place. You mentioned that they are staying away from the hormone-sabotaging foods. Could you tell us some of those hormone-sabotaging foods, please?

Dr. Mariza Snyder 19:59
Absolutely. Yes, please, I will. So number one, I think that has got to be. Honestly, when we when I was cleaning a lot of it up. It wasn’t just gluten I got rid of. I got rid of all grains because I didn’t know necessarily, you know, I had definitely had gut dysbiosis. I had a leaky gut. And so for me, eradicating all grains was a big part of it, but it could just be gluten. I just didn’t know what else I could have had a sensitivity to. Next, probably the biggest heartbreak of all for me was eggs. Eggs had to go from me clearing out. And eggs didn’t have, I mean, eggs have still continued to stay away, I’ve had to get rid of eggs. But sometimes you don’t have to get rid of eggs forever, but at least for like 30 days just to see what’s going on to reset the system. So grains, eggs, dairy, sugar, no surprise there. No surprise that sugars gotta go, alcohol, and, and anything driving like any caffeinated drinks, especially coffee. So coffee had to go as well. Those were the big things for in terms of hormone sabotaging foods that I believe aren’t necessarily serving us or worth getting rid of for a time and just to see how our bodies respond. Red meat may be the case for some women, depending on the type of meat, and then clearly any processed foods are big one or two.

Kate Callaghan 21:20
Great tips. And I mean with the eggs as well. I hate telling people to get rid of eggs. But for some people, it can be a real game-changer. And as you said, it doesn’t necessarily have to be forever. Take it out for at least 30 days, see how you go, just set those strong foundations. And I was the same with the grains as well, I had to initially cut out all grains across the board and to help heal my gut. And I had eczema as well, which was probably coming from my leaky gut. And all grains, dairy, all the things had to be eliminated before my skin and gut would heal. Now, I can have some gluten-free grains, and like, quinoa, buckwheat and I’m fine, but not as much as some people probably would. And I think it’s best to yeah, as you said, have that clean slate to start with.

Dr. Mariza Snyder 22:07
Absolutely. And for some some people it may even be more extensive. Those are the big ones. It could be nuts and legumes. It could be the nightshades. And it’s really just a matter of figuring out where you’re at for my autoimmune condition. I cut out all of that. It all left. I know it and it’s only there’s a lot left, but there really is but I even got rid of nuts and legumes and I even got rid of nightshade and I love me some tomatoes. Thank goodness avocados were not on this list or I think I would have had to cut somebody.

Kate Callaghan
Yeah. And it’s worth it.

Dr. Mariza Snyder
Everything else, it was. I mean I got out of I was in I went into remission. I mean, it was worth it. You know, but those those first first first ones for sure. I think any woman can really be served by and and men to my husband oh my gosh, he’s on all the trains. That man is on all the hormone trains, all the everything trains, all the anti-inflammatory train, train, you know, he’s so healthy because of me because I’m on these healing journey. So my husband, mind you, everyone’s always wondering, what about men? What about men? I’m like my husband, all the things you hear me talk about doing? He’s doing them. He’s doing all of them, you know, so just know that they they really deserve men too. It’s just a matter of whether you’re your man or your partner is willing to do it with you or not. Hopefully, they are.

Kate Callaghan 23:31
Just tell them they’ll get man boobs and impotence if they don’t.

Dr. Mariza Snyder 23:37

Kate Callaghan 23:39
Well, do it. Scare tactics. That’s such a healthy way to work.

Dr. Mariza Snyder 23:47
Anywhere you fit in, right? Anywhere you fit in.

Kate Callaghan 23:51
All right, let’s change paths just a little bit. I want to chat to you about essential oils because you work with them so much. Have you always worked with them? What made you want to incorporate them into your personal professional life?

Dr. Mariza Snyder 24:03
No, no, it was like this. The best-kept secret. You know, I had no idea about essential oils. I mean, I had gone to, you know, get a massage or been to a spa and they were there and they smell delicious. And I was like oh, these are nice. And it was like just that treat for that moment and then you’d go back to your normal world. But I, one of the things that happened to me when I was had that really severe chronic fatigue about 10 years ago, is that I hadn’t, although I recovered a lot of a lot. I got back to my normality, but the one thing I couldn’t get back on track was my immune system. I was always sick. I was chronically sick, colds, flus, strep throat, name it, I was a receptacle for opportunist and so I had gotten to a point where I was doing I mean, I was drinking all the nasty T-shirts. I was I was so I was doing everything I could and I still couldn’t kick this cold and I was missing out on patient care. So, a good friend of mine who had just been introduced to doTERRA for about six months or so she was using oils on her kids and her family and she had drink the Kool-Aid. She was full in and she basically sent me a bunch of oils because she was like, I’m so sick and tired of you being sick and tired. I think I have something for you. And I was like, bring it, give it to me all of it. I don’t care at this point, I will drink, I will bathe in the stuff. I don’t care what it is. So she sent me oils, she sent me like citrus oils, and On guard, and breathe. And I started using On guard all the ways. I mean, I think I use On guard in ways that one doesn’t use On guard like I just I was I had no idea what I was doing. And I was drinking it 24/7, and I did not get sick that entire winter and then proceeded to not get sick without, I mean, I just not that I wasn’t trying. I feel like I’m always trying to get sick because of my schedule, and my flights and all this stuff but I did not get sick for three years.

Kate Callaghan

Dr. Mariza Snyder
And yeah, it was. I had spoken at the 2014 convention. It’s my first convention talk and I was getting married two weeks after convention and that in-between that big old talk and my wedding, I kind of I kind of crashed and burned a little bit so but I was only sick for a couple of days, I got back on my On guard and everything and I was I was back to the races. So that changed everything. I was like what is in these bottles? And sure enough, you know, lo and behold they were antimicrobial, antiviral, antibacterial. I mean, name it, they are anti all the things. And I was looked into the research of On guard and saw that what is going down is these oils are going into the hotels and stopping the replication of viral DNA into our mRNA. And I was like, what? And it was in dark-field microscopy, and I used to be a biochemist, and I used to work in dark-field microscopy. And I was just so nerdy now on all of this. And I thought, oh, my gosh, what else can these oils do? And it was just this natural progression of okay, well, can they serve women? Can they help with hormones? Can they help with all of these ways that we really need to be supported? And lo and behold, they can.

Kate Callaghan 27:05
Amazing. Now I do want to talk about it. Oh, sorry, you go.

Dr. Mariza Snyder 27:08
Oh, no, I just went full tilt. Like it was you know like there was talking about your life before oils and your life after oils. That was literally me. So.

Kate Callaghan 27:19
I was also with On guard, I was the same. I was given it just before my first daughter was born. I had no idea how to use it and just use it very inappropriately but she didn’t get sick for the whole first year of her life, which was incredible. Now, you mentioned something in there, I’m going to kind of skip around a little bit because I know there’s going to be some people freaking out about something you said in there. And somebody over here, down under, in Australia or New Zealand, the whole topic of ingestion of essential oils is really controversial at the moment. I don’t know if it’s still controversial in the States?

Dr. Mariza Snyder

Kate Callaghan
But it. Yeah,

Dr. Mariza Snyder 27:54
We got over it.

Kate Callaghan 27:55
Yeah. It’s really controversial here at the moment. So, I know you’ve done your studies in aromatherapy. I know you’ve studied biochemistry, I know you’ve done a whole lot of study. So, can you please tell us what what are your thoughts on ingestion, and is it safe? Is it not? What’s the deal?

Dr. Mariza Snyder 28:11
Absolutely, such a great question. I’ve written a bunch of articles on this and one in which was in mindbodygreen website. And I’ve done a lot of research and doTERRA, thankfully have done a lot of research as well. And here’s the deal about essential oils is that it’s all systemic. It’s all systemic. So if you choose to not use them internally, don’t you worry, girl, they are getting into your system one way or the other, they’re going into the bloodstream, they’re going into yourselves. So when it comes to internal usage, I think that you know, encapsulating it is definitely one of the best ways to use them. I think it’s always good to be mindful about the power of these oils. I do not pretend like I don’t understand how powerful this plant-based medicine is, it is it is legit. And so I think we should always be mindful of any medicine we’re using, whether it is topical or internal. I do think that if putting it into capsules and makes it easier for the digestive system to to bring the oils into the system. The, I know, one of the biggest concerns is that, you know, with mucosal membranes, maybe it’s causing issues there. I honestly don’t think it’s that much of an issue. I would say the biggest concern I do have with oils internally is really the gut microbiome. It’s just ensuring that we are not shifting the gut microbiome in such a way. It’s so greatly influenced, it’s even greatly influenced by how mindful we eat our food, like the more mindful that you can be about in consuming your food, taking the time savoring it and really enjoying all the flavors, that literally shifts the way that your gut absorbs those nutrients. And so the one thing I would be mindful is just, you know, making sure that we’re we’re helping to protect the microbiome. So if you are using oils for cold or flu, or you’re using oils to manage a unhappy gut microbiome, that we just be mindful about it. But I think that oils taken internally if they’re taking in a very conscious way, can really serve. I just think, again, you you should be very conscious about how you’re doing it. At the time, what I was truly trying to emphasize is I honestly had no idea what I was doing even as a as a practitioner, because I was just so desperate. And I was just told to do it. I was like, all right, well, I’ll just do the thing they told me to do. And I honestly don’t feel like I’ve had any negative repercussions because of it. Especially then if anything I got I got what’s the word? I’m like I was positively reinforced because I was getting such great results by that. So I don’t I don’t know I you know, it’s it’s this complexity where I know oils are safe but we do have to be mindful about about just, you know, being intentional about how we’re using them and when we’re using them. And then with internal just to be a little bit mindful about that microbiome is that we’re taking care of it and loving up on it.

Kate Callaghan 30:58
Agreed. Great advice. Thank you for clearing that up. All right, let’s switch back to hormone and health. Tell us, how can oils help with hormone health?

Dr. Mariza Snyder 31:08
Absolutely. So the biggest way, one of the things I always like to emphasize, make it really clear is that oils are not hormones. They’re not hormones, just like nutrition isn’t hormones, either, right? And so but we use we can use both of those things, these beautiful plant-based chemistry, whether it’s nutrition in our plant, like plant nutrition, or its oil nutrition, oil, oil therapy, whatever it may be, you know, I just have such a reverence for plants too, because there’s, they’re they’re really here on this earth to be medicinal for us. It’s just so incredible that they’re here but so they can’t, they’re not actually hormones, but they can really help to support and navigate cell-to-cell communication, hormonal communication, they can help clean up receptor sites, and they can help really mediate what’s going on not only within our neurotransmitters but also within our hormones. How I really love for women to use them is that I want, I would ideally love for women to be using them to punctuate the self-care rituals and the lifestyle rituals that are so critical to our hormone health. That’s how I really love to speak to oils for our hormones, is how we’re using them in lifestyle and how we’re implementing them throughout the day to create this beautiful, healthy body.

Kate Callaghan 32:24
Awesome. And do you have some favorite essential oils for hormone health?

Dr. Mariza Snyder 32:29
Oh, I have so many. I mean, oh my gosh, like.

Kate Callaghan
But what are your top three? Top three?

Dr. Mariza Snyder
Oh, just straight-up oils. So I would say top three that come to my mind one Clary Sage. I think Clary Sage is like the Beyonce of hormone essential oils because it’s she’s such a beautiful power player. She really wants to to keep peace inside of the body. And so I love clary sage. The other one I love a lot is geranium because she’s such a supportive oil, not only for the liver but for our digestive system, for our skin. There’s just so many ways that that geranium shows up as well and it’s phenomenal. You know, our adrenals don’t need as much help as we think that they need but adrenals still could use a little love so I love geranium for adrenals as well. And then one of my other favorites which is going to be a surprise maybe is going to be neroli. I love neroli, especially for menopause and perimenopause. It is just such a beautiful oil for mood support, for energy support, and for for helping to mediate the transition of those hormones.

Kate Callaghan 33:29
I would not have guessed that. Neroli is one of my favorites. I love the smell of it. I love to wear it is one of my non-toxic perfume options. Smells amazing. Geranium, I like not not everyone likes the smell of geranium but I also think it’s a powerhouse for hormones. And I agree with clary sage. How would you use clary sage and geranium to support hormones?

Dr. Mariza Snyder 33:52
I, so I think. I think topical in a blend is so great. And that’s just it. I don’t I don’t know how many people love straight on geranium. It’s, she’s like I came I came to slay that’s what geranium is like to me. You know, she’s like, listen, I’m here, I’m present. So geranium is really it’s she’s a lot, she’s extra. And you just bring her into other blend. That’s how you make geranium work. And that’s why I love my Superwoman blends so much. Is that there’s a good amount of geranium in the Superwoman blend, but she’s so beautifully balanced by the other oils in there that she really she plays nice with other oils. So that’s the one thing I will say about geranium. So, I love it topically. That’s how I love to use clary sage and geranium more than anything because topical, there’s something to be said the ritual of applying oils on your skin and applying them in areas that really feel they resonate. They can be over the ovaries, they can be on the ankles, they can be inside the inner arm, they can be on the neck, whatever feels really great for you, focusing on pulse points that we get them into the system. Those would be my favorite ways to to use those oils.

Kate Callaghan 35:00
Awesome. Thank you and we will link to that Superwoman blend. It’s an awesome blend that we can all start using right away. Where where do you apply your superwoman blend?

Dr. Mariza Snyder 35:09
Oh, my gosh. Everywhere. No, I’m just kidding. So I apply a superwoman, like I gravitate to wrist and inner arm. I gravitate to neck and kind of like like chest. And then, depending on what if I’m needing support, like ovary support, I’ll put it over the ovaries as well, but usually I know they’re going, I know they’re going where they need to go. I really do trust that, that there’s an intuition and I. I trusted my body knows there’s an intelligence that our body has that it knows what to do. So I think that sometimes even just putting it on the inner arm, and on the on the wrists are such a great place to put it and I love to smell it because it makes me so happy. Like I am so very much the Pavlov response where like that oil just puts me into that different zone of genius. Just by smelling that oil I just off level in such a really great way. My body just just crave the Superwoman blend at this point.

Kate Callaghan 36:07
That’s awesome. Can’t wait for everyone to start using that one. Now, we got a few questions from my social media community that I’d love you to answer if that’s okay. Now, the first one was, are the essential oils you use for hormone support the same after having a hysterectomy? And she also said her ovaries remain.

Dr. Mariza Snyder 36:27
Such a great question. I think it really depends on when the hysterectomy happens. So there’s a hysterectomy, that can happen before menopause. And there’s a hysterectomy, that can happen after menopause. Because for menopause, we know that those hormones or reproductive hormones in particular are still at play, right? They’re still, even if they’re transitioning, they’re still there. We aren’t into full and I don’t I love. I’m going to find different language to prove it. But ovarian, you know, ovarian decrease in ovarian function. And that’s the thing is that it’s a very natural process to have a decrease in ovarian function, here’s what I think about when it comes to menopause is that you just freed up more energy because it requires so much energy to get ready to potentially have that baby every single month and now you just freed up all of this energy. Your ovaries do not have to be doing all that work anymore and that’s a really beautiful process. Now, if you have hysterectomy before that, note that you know, those hormones that should be still doing their thing have been removed and we’ve got to be able to manage that. If it’s post-menopause hysterectomy, most likely those reproductive hormones are pretty or definitely in the menopausal phase, like they’re very, very low and we’re not necessarily relying on them to do the thing that they were doing every single month when we were still in a reproductive phase. So I think it depends on where we are in that journey. You know, when it comes to a hysterectomy, post-menopause, it’s really about managing inflammation, and making sure we’re supporting our overall body, our gut health, our liver health, our brain health. And we’re supporting ourselves on a cellular level, where before a hysterectomy, we do want to make sure that we’re being supported with those hormones. And you have a lot of different options depending of what you decide whether you’re going to do bioidenticals, whether you’re going to do hormones at all, or you’re going to use supplementation potentially like phytoestrogens, and and oils just to kind of help support the fact that you don’t have those hormones in the system anymore. Like as if you still have your ovaries, you’re still you’re still okay. So I would say depending on depending on where you’re at, so it gets a little bit more complicated in terms of the question and then I would still continue to use hormone loving oils throughout my entire life because I think that those oils, not only are supporting hormones, but there’s so many side benefits. And you know, we have a lot more hormones than just our reproductive hormones that we need to be supporting. So I think that using oils, no matter what phase or where you’re at, in that journey is going to be important.

Kate Callaghan 39:07
Awesome. So there’s none in particular that you would use postmenopause or after hysterectomy, postmenopause, and before even differentiate?

Dr. Mariza Snyder 39:18
So postmenopause, just know that you’re designed to not have, I mean we do have trace amounts but we do still have estrogen that’s being created by the adrenals and we have progesterone that’s created by the adrenals but not not in a phase where we’re trying to make babies anymore. So you can still definitely use the Superwoman blend and Clary calm, because those are both hormone loving, like oils. But just note that there, it’s not necessarily designed. We’re not really trying to bring back what we’re not supposed to have. Post hysterectomy, my biggest focus would be because here’s the question I have to ask myself is like, why did I why was the hysterectomy necessary to begin with? Like, what was the deal? And so often, that’s probably inflammation that’s driving, you know, you think about those root causes. So that first question would be like, okay, well, why did I have to have a hysterectomy? What’s the root cause that’s driving that and work on helping to figure that out? Whether it’s a gut issue, or it’s a, if it’s some type of latent infection, or if it is stress, or if it’s toxins, like what’s the root cause of that issue, and address that head-on? That would be the biggest thing that I would be focusing on. Kind of like the same thing like, why did I get Hashimoto? Like, I really want to know what that is. And not that I wasn’t putting oils on my thyroid but putting oils on my thyroid wasn’t going to get me to the root cause of why my thyroid wasn’t functioning to begin with. So that would be the big thing that I would focus on. And yeah, I would still use hormone loving oils but I think the real question needs to be, why was the hysterectomy a situation. Like what’s going on in the body?

Kate Callaghan 40:56
That’s so important, addressing that root cause. Absolutely. And so along similar lines, do you have any particular particular recommendations for essential oils for someone with polycystic ovarian syndrome, or endometriosis?

Dr. Mariza Snyder 41:12
Absolutely, I have. Why I’m actually writing a podcast right now for PCOS and oils. And I have an entire podcast episode on endometriosis and oils and talking about how endometriosis is potentially an autoimmune condition. And talking about basically the title, the title was, What Your Doctor Isn’t Telling You About Endo and How to Treat It Naturally. And so, let me pull, let me just pull. I don’t have these all memorized. I do have a memory, I usually have a pretty great memory but I want to make sure I get these recipes right. So let’s start with, let’s start with endometriosis. I have several blends in that podcast episode as well and it was Episode 108 on the Essentially You podcast but and so endometriosis discomfort blend. So basically, this blend is designed when you’re dealing with endometriosis pain. Also, the intention of me creating this blend as well was to reduce inflammation, because that’s so much of what’s going on is the immune system is responding to endometrial tissue. So my endometriosis blend, discomfort blend is going to be a 10 ml roller and it’s going to be seven drops of Frankincense, five drops of clary sage, five drops of Cyprus, four drops of geranium, and three drops of neroli, and that’s optional if you if you don’t have neroli touch, no worries. Then it’s top it off with fraction of coconut oil or jojoba oil or whatever oil carrier oil really works for your body. And you’re applying this to the ab and like lower abdominal area, the pelvic area. That’s going to be my endometriosis discomfort blend for menstrual cramps and really severe ovarian cysts relief. That’s another 10 ml bottle and it’s going to be eight drops of clary sage, six drops of Frankincense, six drops of copaiba, and four to five drops of peppermint, and that’s going to be really just dealing with that pain but also because I love Frankincense, and copaiba, and peppermint for for as natural allergy. And then I love clary sage as not only a hormone support oil but also to reduce some of that, some of that pain that’s coming through especially because it calms down the muscles, it calms down a lot of what’s going on in that area. So those are big ones. Also, I think that when you’re playing these blends, what I really love is to use them with a castor oil pack and you can get those. I’m pretty sure you can get them anywhere but castor oil really allows not only is castor oil anti-inflammatory in its own right as well something to consider but it really allows those oils to be driven into the tissue. So, I find them to be castor oil packs with these blends to be really really helpful and reducing a lot of the symptoms.

Kate Callaghan 44:01
Awesome. And with your polycystic ovarian syndrome blend be similar?

Dr. Mariza Snyder 44:05
It is a little bit different. Let me just pull it up. I mean the the first, the one I just gave you last the for menstrual cramps and ovarian cysts. So that would definitely be my PCOS blend. And then I, what I written down because I’m not fully done with my my PCOS protocols. I am finishing them up right now. I just had a lot of oils for them. So like clary sage was a huge one. Not only, I mean, it’s got so many benefits not only from helping to fight acne, relieving anxiety and depression and stress, boosting hair growth. It also helps work towards hormone balance and fertility. Geranium, not only to support the the adrenals but to balance hormones, alleviate mood, mood support, improve focus. It’s also great for improving fertility and boosting progesterone levels. So, I love geranium. It’s also great for helping to balance out the oils in your skin to fight acne. Ylang ylang and Jasmine, I think they’re phenomenal for supporting cortisol and supporting emotional well being. And then I had oils like DigestZen TerraZyme PB assist for gut support. Slim and sassy, for blood sugar stabilization. And then my protocol that I had created would include DDR Prime, Lifelong vitality, Clary calm balance, and the phytoestrogen supplements. And this was designed to help the not only the gut and the liver move through estrogen metabolites, but also to ensure that you are getting enough of the right nutrients and cellular cellular components to ensure that you are supporting yourselves in this process. So those would be some of my biggest takeaways for PCOS.

Kate Callaghan 45:53
Oh, my goodness, that was incredible. Thank you. I could really pick your brain all day on all of the wonderful blends but we don’t have all day. But you do have an incredible book, The Essential Oils Hormone Solution. Can you tell us a little bit more about that?

Dr. Mariza Snyder 46:09
Absolutely. So the book 10 years in the making for sure. And the number one reason why I wanted to write the book is I wanted women to really understand what was happening with their hormones. I feel like we don’t know enough about what’s going on with our bodies. And so the first step of this book was really to lay the groundwork for what is going on. And then recommend, I you know what I also find that women aren’t getting the type of testing that they need to really figure out what’s going on. So I, I got very clear on the type of like preliminary hormone testing that we deserve to get that we demand. So you’ll find that as well in the book, then part two, the book is really getting just kind of tackling some of the biggest hormonal symptoms and providing solutions for every single one of them. From fatigue to stress, to digestive issues, brain fog, and you name it, low libido, hormonal imbalances, all of that. And then part three of the book is the is the game plan as the blueprint because I remember 10 years ago not having anything to be able to rely on and I was so desperately just wanted a blueprint I wanted. Someone to just show me how to get started. So I imagined myself 10 years ago, I even was writing this when I was diagnosed with Hashimoto’s. So I not only imagined myself 10 years ago, but I also put myself in my shoes, like write that in there. And I actually rewrote a big chunk of part three, because I knew so many women were probably like myself, I mean, I probably was sitting with that autoimmune condition and the low thyroid function for a good year and a half, maybe even two years and had no idea. I just kept thinking it was stress. I honestly did. And I thought, oh my gosh, there’s millions of women out there who, who need a blueprint that actually even addresses liver support, brain support, reduces inflammation, and starts to address the hormones. So, when I built this 14-day hormone reset, it was really a designed for not only a hormone reset but in inflammation reset, a liver reset, a gut reset because so much of that would help clear out things that we may not even know we have going on in the body.

Kate Callaghan 48:16
So it’s basically a Bible that we all need to have.

Dr. Mariza Snyder 48:18
Yes. Yes, it is. With blends and everything. I mean, I I have to be mindful, I know that we get to have this conversation about endometriosis and PCOS but on written paper, I still have to be really careful. So, because I am still apart, I’m still a representation of you know, of doTERRA. And so being really, I couldn’t just put those things in, in the new the next book that I’m going to be talking about, I’m going to, I’m going to do a better job of making sure like that kind of informations in there. I’m just figuring out a way to kind of dance through that. Yeah.

Kate Callaghan 48:56
That’s a nice way to put it. Yes. Now on your website over at DrMariza.com, you have so many incredible resources and I will obviously link to your website for everyone to go and check it out but you have an awesome event coming up. Your essential oil hormone summit. Now, registrations are going to be opening this week when the podcast is. Can you please tell us a little bit more about that?

Dr. Mariza Snyder 49:18
Absolutely. Oh my gosh, I’m so beyond a place excited about this. You know, we did this last year, with 50,000 women attending we raised $150,000 for women all over the world for reusable menstrual supplies, hygiene, and reproductive healthcare education. And we are we’re just going bigger this year, we have I think about 32 presenters coming on including yourself, my dear, I can’t wait. We are we get to have your interview in just a moment. But we are covering so much more because I learned so much last year about what you wanted and what you needed. And I made sure to find the the people to bring that to you. And that’s what we’re going to be talking about. And in this so we’re covering menopause. We’re covering perimenopause because let me tell you, those are two different phases. We’re covering fertility, we’re covering your menstrual cycle, we are covering inflammation, we are covering brain fog, we’re covering from breast cancer, we’re covering what it looks like to remove toxic breast implants. I mean, name it, emotional well being how to heal from trauma because we’re all dealing with it, we are getting in it. And we’re diving deep, I’ll tell you what, it’s it’s not going to be a very compliant summit. But it’s really going to give you what you need. And that’s how we that’s how we give you what you need. You know. And so we’re talking about gut health, liver health, I mean, name it, every aspect of women’s health, we’re really going to be covering. We’re talking about relationships and building community and what that looks like and how that fuels our soul. What I mean, we’re just really getting in it. And I’m so excited about this. It goes live, the registration is going to be opening, like you said when this goes live if this actually the event goes live October 24 to 25th. And it’s free but if you decide you want to own it, because you were loving everything, or you weren’t able to listen to all of it, know that the money is then going to be beautiful causes like Days for Girls, so that we can help women, we can literally pay it forward to these women who just do not have access to this so that they have basic human dignity and basic human rights.

Kate Callaghan 51:23
I’m so excited about it. And there’s going to be so much incredible information for everyone. And I love, love, love that your supporting Days for Girls, that really is a charitity that’s close to my heart and it’s something that we don’t often think about that there’s women in the world who don’t have access to menstrual hygiene products. And the the work that Days for Girls are doing is just amazing. Providing these products for these women to as you said, have that dignity, and go about their lives, the things that we take for granted is so powerful. So thank you for being that life.

Dr. Mariza Snyder 51:52
Oh, my God. Yes. Well, thank you to Days for Girls for doing this good work. A 130 million girls, 130 million girls. And you know what? This is what I know to be true. I know that by by lifting these girls up, we change the world. This is how we change the world because they are the ones who are creating the communities. They’re the ones that are creating the societies. They’re they’re the ones nurturing the sons and the husbands and that’s how we change this world. And that’s why the work is so important.

Kate Callaghan 52:22
Yeah, amazing. Amazing. Thank you. And we will link to Days for Girls and we will obviously link to the hormone summit so people can register for that and help us to raise money for Days for Girls, so important. Dr. Mariza, thank you. Thank you, so much for coming on and sharing your time, sharing your wisdom, and so much incredible information, and it’s been an absolute honor to have you here.

Dr. Mariza Snyder 52:45
Oh my God, thank you so much. It’s been such a pleasure.

Kate Callaghan 52:49
Thank you so much. I hope you have the most beautiful day and we will chat very soon.

Outro 52:52
Thanks for tuning in to The Holistic Nutritionists Podcast. Remember, we love to make the show relevant to you. If you have any questions or topics you’d like us to discuss, just submit them to [email protected] and we’ll get them answered for you. Also, don’t forget to subscribe, rate, and review the podcast on iTunes and share it with your friend. And if you’re looking for more info about how we can accelerate your journey to your optimal health, you can find me, Nat, over at NatalieKDouglas.com, and Kate, at TheHolisticNutritionist.com. See you next time!


The Holistic Nutritionists Podcast - with Natalie K. Douglas and Kate Callaghan

Welcome to The Holistic Nutritionists Podcast!

If a professional, polished, well-edited podcast is what you’re after…then we’re not for you!

But if you love unfiltered banter, unedited bloopers and authentic heart sharing then we are your ladies.

We also have the most practical tips on holistic and alternative health care too 😉

Have a question that you want answered on the podcast or want to be interviewed? Get in touch!


Natalie K. Douglas | Thyroid Healer

Natalie K. Douglas | Thyroid Healer

Natalie K. Douglas ("Nat") is a Holistic Dietitian and Nutritionist dedicated to Thyroid, gut and hormone healing.

Nat shows stressed, burnt out, overwhelmed women how to value their worth again, change their mindset habits, prioritize healing, and reclaim their vitality. Guaranteed.

Her clients say she’s the right girl to see if you’ve tried the conventional approach and nothing has worked.

Kate Callaghan | The Holistic Nutritionist

Kate Callaghan | The Holistic Nutritionist

Kate Callaghan is a Holistic Nutritionist, Personal Trainer and Lifestyle Coach who specializes in women's hormone healing.

She recognizes that there is no “one size fits all” diet or “magic bullet” which is going to cure all illnesses.

She focuses on having a thorough understanding of your personal goals, needs, likes/dislikes, support networks and lifestyle in order to create a food and lifestyle approach that suits YOU.


Dr. Mariza Snyder  | Women's Hormone Practitioner, Author & Essential Oils Therapist

Dr. Mariza Snyder | Women's Hormone Practitioner, Author & Essential Oils Therapist


Dr. Mariza Snyder is a functional practitioner and the author of seven books, including the National Bestseller, The Essential Oils Hormone Solution, focused on balancing hormones with the power of essential oils, and the #1 Amazon Bestseller The Smart Mom’s Guide to Essential Oils.

For the past ten years, she has lectured at wellness centers, conferences, and corporations on hormone health, essential oils, nutrition, and detoxification. She has been featured on Dr. Oz, Fox News Health, Oprah Magazine, MindBodyGreen and many publications. Dr. Mariza is also the host of the Essentially You Podcast, designed to empower women to become the CEO of their health. Check out her website, drmariza.com, for women’s hormone tips, including recipes and remedies.


Spread the love!

puppies are fun! wacky thyroids aren't 😭

Get a personalized Thyroid health check with my fun, 3min quiz!