Rooted in Wellness with Mona Sharma

If you have tried cleanses, protocols, or lifestyle changes and still feel bloated, fatigued, hormonally off, or stuck in recurring symptoms, this episode offers a clearer way to understand what your body is asking for. In today’s episode, I sit down with Meghan Swidler to explore detoxification as a foundational and restorative process rather than an extreme or short-term fix. We talk about how modern toxin exposure, stress, dehydration, and poor elimination quietly overload the body, even in people who eat well and prioritize their health.  We unpack how the gut, liver, lymphatic system, kidneys, and nervous system work together to support detoxification, why detox pathways must be supported in the right order, and how jumping into aggressive cleanses can leave people feeling worse instead of better. Meghan Swidler is a detox educator and author focused on restoring gut and liver function, reducing toxic burden, and supporting the body’s return to balance through practical, sustainable detox practices grounded in physiology. What's Discussed: (00:02) Why detox can feel ineffective even when you’re doing everything “right” (06:10) How gut motility and elimination influence hormones, energy, and inflammation (12:45) Liver congestion and its impact on skin, mood, and blood sugar (20:30) Why aggressive cleanses backfire when detox pathways are not open (28:50) The lymphatic system, movement, and supporting detox beyond diet alone (36:40) Hydration, minerals, and what true cellular hydration actually means (44:55) Heavy metals, parasites, and the importance of sequencing detox properly (54:20) How nervous system regulation and daily rituals support long-term detox and healing Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma. Learn more about Meghan Swidler: Website: https://meghanswidler.com Instagram: @meghanswidler

Before anything shows up on a lab report, the body often signals imbalance through lived symptoms. Sleep becomes less restorative, emotional regulation takes more effort, focus shifts, and the nervous system feels less steady, even while test results still appear normal. We dive deeper into this in the Rooted in Wellness with Dr. Chris Renna, DO. Together, we explore why a grounded sense of self is one of the most overlooked indicators of health, how lived experience can be more revealing than lab data, and what truly shifts hormonally between ages 45 and 55. Dr. Chris Renna, DO, is the founder of LifeSpan Medicine and an early pioneer in longevity-focused care. He has over four decades of clinical experience across precision diagnostics, integrative medicine, neuroscience, and hormone health. His work focuses on personalized approaches to aging and long-term health optimization. What’s Discussed: (02:55) Why modern medicine manages disease rather than creates health (07:28) Sense of self and restorative sleep as health markers (11:42) Why “how you feel” can reveal more than lab results (16:58) Early symptoms that appear long before diagnosis (24:36) Diet, movement, sleep, and perspective as longevity foundations (33:12) Fear-based wellness and its role in inflammation (47:58) Hormonal shifts between ages 45–55 and biological management (53:44) Gut health, inflammation, and functional signals  Thank You to Our Sponsors: IM8: Try IM8 for 30 days as part of your holistic wellness practice. Your body deserves this level of comprehensive support. Visit https://im8health.com/ Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma. Learn more about Dr. Chris Renna, DO: Website: www.lifespanmedicine.com

You can eat well, journal daily, go to therapy, and still feel stuck in a body that won’t settle. When healing stays cognitive and skips the nervous system, regulation never fully happens and symptoms keep looping. We dive deeper into this in the latest Rooted in Wellness episode with Britt Piper. We also chat about somatic healing, nervous system regulation, generational trauma, and why slowing down can feel more threatening than staying busy. Britt Piper is a somatic practitioner, educator, and author whose work blends nervous system science with emotional and ancestral healing. Her background includes trauma studies, women’s wellness, and somatic experiencing. She specializes in translating complex neuroscience into grounded, body-based practices. What’s Discussed: (00:02) Why healing can stall when regulation stays cognitive instead of nervous system based (05:10) How trauma lives in the body and shows up as anxiety, fatigue, pain, and burnout (12:45) The difference between what happened to you and what your body didn’t receive (18:30) Why slowing down can feel unsafe to a dysregulated nervous system (26:10) Chronic stress, suppressed emotions, and long-term nervous system dysregulation (33:40) How unprocessed trauma reshapes immune, hormonal, and digestive function (41:20) Somatic healing versus talk therapy and why the body must be involved (52:00) Presence, body awareness, and rebuilding safety from the inside out Thank You to Our Sponsors: Sunlighten: Experience the healing power of light for yourself. Visit get.sunlighten.com/monasharma and use code MONA to save up to $1,400 on your own Sunlighten sauna; a space to recharge, restore, and reconnect with your body’s natural rhythm. Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma. Learn more about Britt Piper: Instagram: @healwithbritt Tiktok: @healwithbritt Youtube: @HealwithBritt

If you have been dealing with brain fog, anxiety, chronic fatigue, mood changes, or symptoms that feel real but keep coming back with “normal” labs, this episode will help you understand what your brain and body are signaling beneath the surface. In today’s episode, I sat down with Dr. Eboni Cornish to explore the biological roots of mental and emotional health through the lens of neuroinflammation. We discuss how chronic stress, hidden infections, toxins, and gut imbalances can disrupt brain function, hormones, and mood, often long before conventional testing catches it. We also talk about why conditions like Lyme disease and autoimmune patterns are frequently missed, how the gut-brain connection shapes mental health, and why cleansing without restoration can keep people stuck. Dr. Eboni Cornish is a physician specializing in brain health and neuroinflammation, with a focus on integrating neuroscience, functional medicine, and compassionate, whole-person care. What's Discussed: (00:02) Why brain fog, anxiety, and fatigue can exist even when labs look normal (06:00) How chronic stress becomes biological and impacts brain function (11:00) Why cleansing without restoration can keep healing stuck (15:55) What it means to view mental health as measurable brain biology (21:30) Neuroinflammation, anxiety, and the gut–brain connection (30:40) Hidden toxins and infections driving chronic symptoms in women (35:50) Why Lyme and chronic infections are often misdiagnosed (53:20) Hormones, perimenopause, and protecting long-term brain health Thank You to Our Sponsors: Sunlighten: Experience the healing power of light for yourself. Visitget.sunlighten.com/monasharma and use code MONA to save up to $1,400 on your own Sunlighten sauna; a space to recharge, restore, and reconnect with your body’s natural rhythm. Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma. Learn more about Dr. Eboni Cornish: Instagram: @dr.ebonicornish

What if the holidays become a space where you stay connected to yourself instead of feeling depleted by January? In Part 3 of the holiday solos, I bring together everything we have been exploring so you can support your body with clarity and steadiness.  I share how alcohol affects digestion, sleep, inflammation, and energy, and what the liver truly needs this time of year. You will hear the simple practices I use to minimize bloating, calm the nervous system, and keep my rhythm steady without perfectionism or restriction. We explore mindful drinking, gut friendly food choices, hydration rituals, and the supportive herbs and supplements that help your system recover with ease. I also talk about boundaries, emotional triggers, and how to stay grounded when gatherings feel overwhelming or routines fall apart. This final part is an invitation to choose nourishment, intention, and self trust so you can move through the season feeling centered, supported, and well. What's Discussed: (00:06) The Holiday Season and Why Our Rhythm Shifts (00:23) Today’s Focus: Supporting Your Body Through the Holidays (00:30) Your Grounding Guide for the Season Ahead (00:40) Alcohol, Digestion, Sleep, Boundaries, and Real Holiday Support (01:12) Question Seven: Mindful Drinking and What the Liver Needs (10:35) Tools for Bloating, Inflammation, and Gut Friendly Choices (23:57) Closing Reflections and Holiday Nourishment Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma.

If you have been feeling inflamed, fatigued, overly stressed, or unsure why your body is not responding the way it used to, this episode will help you understand what your physiology is trying to communicate.  In today’s episode, I sat down with Dr. Ara Suppiah, a functional sports medicine physician who makes complex biomarker data feel simple, practical, and grounded. We explore why health is shaped by patterns and trends rather than isolated numbers and how markers like the Omega-3 index, hs-CRP, cortisol, and the neutrophil-to-lymphocyte ratio reveal what is happening beneath the surface.  We also discuss oral health as an early inflammation signal, the connection between movement and longevity, and the small daily habits that strengthen resilience. Dr. Ara Suppiah is a functional sports medicine physician known for translating complex physiology into guidance people can apply right away. What's Discussed: (00:00) Why your labs look “normal” even when your body doesn’t (04:18) The biomarkers that quietly predict resilience or burnout (09:52) What Omega-3, hs-CRP, and NLR reveal about hidden stress (15:10) How your gums expose inflammation before symptoms begin (21:44) The link between movement, recovery, and long-term vitality (28:30) What natural movement teaches us about microbiome health (36:12) How overtraining disrupts hormones and drains energy (42:58) When tools and medications support longevity goals (51:05) How to build a physiology that ages slowly and feels grounded Thank You to Our Sponsors: IM8: I’m always searching for wellness that’s simple, effective, and rooted in science. That’s why I love IM8, a daily drink with 92 nutrients designed to support energy, gut health, and longevity.Use code MONASHARMA10 for 10% off at im8health.com. Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma. Learn more about Dr. Ara Suppiah : Website: http://www.draraoncall.com  Instagram: @draraoncall

If you have been dealing with bloating, irregular digestion, sensitivities, or feeling off after meals, this episode will help you understand what your gut is trying to communicate. In today's episode, I sat down with Dr. Rajan Karan, a gastrointestinal surgeon and gut-health researcher who makes complex digestive science feel simple and grounded. We explore why digestion is more than isolated symptoms and how the microbiome functions as a living ecosystem that reflects your stress levels, routines, food diversity, and nervous system patterns. We also discuss the role of fiber, the oral microbiome, healthy transit time, and the small daily habits that genuinely improve gut resilience. This conversation is a reminder that supporting digestion does not require extremes. It begins with accessible, sustainable practices that help your whole body feel more rooted. Dr. Karan Rajan is a board-certified gastrointestinal surgeon and gut-health researcher known for translating complex physiology into practical guidance people can apply right away. What's Discussed: (00:00) How travel throws digestion, routine, and nervous system balance off (03:12) The simple morning rituals that create predictable energy and gut rhythm (05:08) When traditional medicine falls short and why prevention matters more (10:42) The deeper reasons bloating and sensitivities return even with a “healthy” diet (18:27) What fiber diversity really means and how it transforms your microbiome (26:42) How different fibers feed different microbes along the colon (33:15) The truth about stool tests and what they can actually reveal (55:32) Why gut diversity influences cravings, metabolism, mood, and long-term vitality Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma. Learn more about Dr. Karan Rajan: Website: https://www.drkaranrajan.com/ Instagram: @drkaranrajan  Youtube: https://www.youtube.com/@DrKaran

What if the symptoms you feel every day were actually gentle messages from your energy body asking you to slow down, reconnect, and listen a little more closely? In today’s episode, I sat down with Dr. Jason Yuan, a naturopathic doctor and acupuncturist whose work blends functional medicine with Eastern healing and energy wisdom.  Our conversation explores what energetic congestion really looks like, why so many people feel ungrounded even when they are doing all the right things, and how subtle signals like fatigue, anxiety, digestive shifts, or feeling off are often early invitations back to balance. We talk about the biofield, the heart’s electromagnetic field, and the way emotions and belief shape healing. Dr. Jason shares simple, supportive practices you can begin right away to restore flow and reconnect with your inner guidance. This is a beautiful reminder that healing becomes possible when we honor every layer of ourselves. Dr. Jason Yuan is a naturopathic doctor, acupuncturist, and educator whose work sits at the intersection of functional medicine, Eastern healing, and energy medicine.  What's Discussed: (00:00) Settling into LA and the surprising intensity beneath the calm (03:15) Blending functional medicine with the energetic layers of healing (07:54) Unlocking energy flow and understanding subtle early symptoms (13:13) What “blocked energy” actually looks like in the body (20:30) How mitochondria, coherence, and ancient wisdom connect (30:39) When physical symptoms reveal emotional or energetic roots (38:13) The role of belief, openness, and the placebo effect in healing (51:45) Simple daily practices to support flow, grounding, and inner balance Thank You to Our Sponsors: Sunlighten: Experience the healing power of light for yourself. Visit get.sunlighten.com/monasharma and use code MONA to save up to $1,400 on your own Sunlighten sauna; a space to recharge, restore, and reconnect with your body’s natural rhythm. Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma. Learn more about Dr. Jason Yuan: Instagram: https://www.instagram.com/drjasonyuan

What if the holidays become a time to return to your natural rhythm instead of something you have to recover from? In Part 2 of the holiday solos, I answer your top questions about how to stay grounded, nourished, and supported through a season that often disrupts our routines. I share how I support my gut when travel and schedule changes show up, how I reduce bloating with simple daily rituals, and how I keep my energy steady using a blend of Ayurvedic wisdom and functional science. We explore mindful ways to enjoy nostalgic holiday foods without guilt, how to regulate your nervous system when emotions feel heightened, and the grounding rituals warm morning tonics, herbal teas, mindful chewing, breathwork, and post meal walks that help you feel balanced even when life feels full. I also share realistic tools for traveling well and navigating family dynamics with intention. This episode is an invitation to choose nourishment over pressure and stay rooted in what helps your body feel safe, calm, and well. What's Discussed: (00:00) Welcome Back to Rooted in Wellness (00:20) How Holidays Disrupt Your Rhythm and Energy (01:40) Your Top Holiday Wellness Questions (02:50) How to Support Your Gut When Routines Break (08:10) Travel and Microbiome Support That Actually Helps (13:45) Staying Nourished During Holiday Eating (20:10) Tools for Indulgent Meals Without Guilt (23:45) A Rooted Closing for a Season of Ease Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma.

What if aging wasn’t something that simply “happens,” but a reflection of how well your cells are able to repair, restore, and keep you in balance? Today on Rooted in Wellness, I’m joined by Dr. Nichola Conlon, scientist and founder of Nuchido, to explore how NAD, cellular repair, and lifestyle shape the way we age from the inside out. We dive into what NAD actually does in the body, why it declines so quickly, and how stress, inflammation, and modern living accelerate that loss. We also explore biological versus chronological age, what the newest tests can actually tell us, and why certain trends, NAD IVs, high-dose NMN/NR, and supplement stacking, aren’t always supportive. You’ll hear grounded, practical habits that naturally activate your repair pathways, along with early clinical findings showing improvements in inflammation, sleep, and even biological age. Dr. Nichola Conlon is the founder and CEO of Nuchido, where she brings years of training in molecular biology and drug development to the world of accessible longevity. Her approach is deeply science-informed yet refreshingly balanced, focused on restoring the body’s own repair systems so we can feel more clear, energized, and rooted as we age. What's Discussed: (00:00) Why Nature Calms Your Cells (Not Just Your Mind) (04:42) The “Inner Repair System” Your Body Is Begging You to Remember (09:04) How Modern Life Speeds Up Aging (More Than Genetics Ever Will) (23:27) NAD 101: The Molecule Your Energy Runs On (29:19) The Truth About NAD IVs, NMN, and Supplement Stacking (37:55) How Fasting and Movement Switch Your Repair Pathways Back On (43:44) Rebuilding NAD the Way Your Body Actually Wants (48:50) What a 28-Day Clinical Trial Revealed About Biological Age (56:07) Why NAD Matters Even More in Perimenopause & Menopause (01:09:05) NAD and Sleep: The Missing Link No One Talks About Thank You to Our Sponsors: Nuchido: You can get 20% off your first order at nuchido.com with code MONA20. Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma. Learn more about Dr. Nichola Conlon and Nuchido: Instagram: @drnicholaconlon Instagram: @nuchido Website: https://nuchido.com/

What if healing didn’t mean doing more, but simply returning your body to its natural rhythm? Today on Rooted in Wellness, I’m joined by Connie Zack, co-founder and co-CEO of Sunlighten, to explore how infrared and light therapy support the body’s innate ability to restore, repair, and regulate itself. We dive deep into what makes infrared different from traditional saunas, the science behind near, mid, and far wavelengths, and how each one interacts with your cells, mitochondria, and nervous system. We also discuss photobiomodulation, inflammation, HRV, sleep, and why the most powerful results come from consistency, not intensity. You’ll learn how to pair sauna sessions with breath work, meditation, and minerals to make them deeply restorative, especially during stressful or darker seasons. This is a conversation about reconnecting with light, warmth, and balance, the same elements our ancestors used to heal, through a modern, science-backed lens. Connie Zack is the co-founder and co-CEO of Sunlighten, a company dedicated to advancing safe, effective infrared and light therapies.  We Also Discuss: (05:01) How infrared therapy became a daily ritual for calm, clarity, and balance. (17:55) The science behind infrared light and why not all wavelengths are created equal. (26:26) How light and heat work together to support detox, mood, and circulation. (36:12) The link between infrared therapy, mitochondrial energy, and longevity. (44:23) Why consistency, not temperature, creates the most powerful infrared results. (56:11) Simple ways to enhance your infrared sessions with breath, minerals, and ritual. (01:00:33) Real-life stories of healing and transformation through infrared therapy. (01:13:44) What’s next for infrared technology and how gratitude anchors true wellness. Thank You to Our Sponsors: Sunlighten: Experience the healing power of light for yourself. Visit get.sunlighten.com/monasharma and save up to $2,200 + FREE shipping + FREE gift with purchase through December 5th! Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma. Learn more about Connie Zack and Sunlighten: Instagram: @sunlightensaunas Youtube: https://www.youtube.com/user/sunlightsaunas/videos  Website: https://www.sunlighten.com/

What if the holidays weren’t something you had to recover from, but a chance to return to your natural rhythm? Today on Rooted in Wellness, I’m answering your top questions about how to feel grounded, nourished, and supported through a season that often disrupts our routines. I break down how to strengthen immunity, support digestion, reduce bloating, and stay energized using both Ayurvedic principles and modern functional science. We explore mindful ways to enjoy nostalgic holiday foods without guilt, how to regulate your nervous system around emotional triggers, and simple rituals, like warm morning tonics, post-meal walks, herbal teas, and breathwork, that help you stay balanced even when schedules shift.  I also share realistic tools for traveling, drinking mindfully, and navigating family dynamics with more ease and intention. This episode is an invitation to choose nourishment over perfection and stay rooted in what helps your body feel safe, calm, and well. What's Discussed: (00:06) How to Stay Well When the Holidays Disrupt Your Rhythm (12:34) Winter Indulgence Without the Aftermath: Digestion That Actually Feels Good (22:48) Enjoy the Treats You Love Without Spiraling or Guilt (30:22) Travel-Proof Your Gut: Simple Microbiome Support on the Go (44:53) How to Break the Holiday Binge–Restrict Cycle for Good (51:42) What to Do Right After You Overindulge (Without Punishment) (01:02:23) Realistic Holiday Self-Care: Rituals That Keep You Grounded (01:15:33) A Rooted Approach to Joy, Health, and Ease This Season Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma.

What if longevity wasn’t about adding more to your routine, but about helping your body do what it’s already designed to do? Today on Rooted in Wellness, I’m joined by Dan Pardi, Chief Health Officer at Qualia Life Sciences, to explore how stem cells, cellular repair, and resilience actually work in the body. We discuss why recovery shifts as we age, the role of inflammation in slowing regeneration, and how simple lifestyle rhythms like movement, sleep in true darkness, fasting, and circadian alignment create the internal environment for healing. We also look at senolytics, autophagy, and stem cell support through a grounded, science-informed lens that feels accessible rather than extreme. This is the bridge we love on this show: emerging research meeting practical daily life. Dan Pardi leads health strategy and research at Qualia Life Sciences, where he focuses on supporting the body’s natural repair systems through education, systems-level formulation, and a healthspan-first approach. His work blends emerging science with real-world application to help people feel well longer. We Also Discuss: (00:00) Why Healing Isn’t Just Physical: The Emotional + Lifestyle Foundation (04:55) Resilience in Real Life: Getting Back on Track with Compassion (10:25) We Don’t Age All at Once: Personalized Aging & Repair Patterns (14:08) Stem Cells 101: The Body’s Built-In Repair System (20:33) What We Get Wrong About Healing (and What Actually Works) (28:28) How Stem Cells Keep Us Young—Until They Don’t (33:20) Stem Cell Exhaustion: Why Recovery Slows with Age (50:14) Supporting Regeneration Without Overwhelm (58:21) The Pulse Protocol: Activating Repair, Then Resting (01:07:44) The Future of Aging: Reprogramming, Senolytics & Longevity Science (01:22:18) How to Explore Stem Cell Support Safely and Intentionally Thank You to Our Sponsors: Qualia: If you’d like to try the products Dan and I talked about, you can visit www.qualialife.com/mona and use my code MONA for 15% off. Bon charge: Bon charge: Go to boncharge.com and use the code MONA to treat yourself to this incredible mask and get 15% off today. Stress Quiz: The way you react to stress isn’t random—it’s rooted in your biology and lived experience. Discover your unique stress type + get a personalized healing plan to help you feel more calm, clear, and resilient. Take the quiz now:monasharma.com/quiz Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma. Learn more about Dan Pardi and Qualia Facebook: https://www.facebook.com/Qualialife   Instagram: @qualialife   LinkedIn: https://www.linkedin.com/in/danpardi/

What if the symptoms you’re trying to fix, fatigue, bloating, anxiety, weight change, are really your body’s way of asking you to listen? Today on Rooted in Wellness, me and my guest Dr. GuyCitrin, explore the intricate connection between the gut, hormones, and nervous system, and how inflammation and stress create the “stuck” feeling so many women describe. This is the bridge we love on this show: modern functional medicine meeting ancient wisdom in a way that feels empowering, not overwhelming. In this conversation, we dive into why gut health must come before hormone therapy, how nervous system regulation transforms digestion, and why true detoxification isn’t a cleanse, it’s a reconnection to your body’s natural rhythm. We also discuss peptides, NAD, and regeneration through a balanced, grounded lens. Dr. Guy Citrin is a board-certified naturopathic doctor and founder of Citrin Wellness and EndoAxis, where he helps patients restore vitality through integrative gut and hormone optimization. He blends evidence-based functional medicine with the wisdom of Ayurveda and emotional healing to guide people toward true regeneration. What's Discussed: (00:00) Reclaiming Your Health: What Wellness Really Means (05:58) The Gut is the Gateway: Where Real Healing Begins (16:15) How Gut Health Shapes Every Hormone in Your Body (24:34) Decoding Female Hormones: What Balance Actually Looks Like (31:26) PCOS Is Not One Thing: Understanding the Real Root Causes (42:30) Your Nervous System on Fire: The Hidden Cost of Inflammation (47:03) Stress, Digestion, and the Body’s Cry for Safety (51:13) Detox Without Deprivation: Supporting the Body’s Natural Rhythm (01:04:16) Learning to Trust Your Body Again (01:08:36) The Peptide Conversation: When Modern Science Meets Healing (01:14:00) NAD, Regeneration, and the Future of Cellular Repair (01:21:40) Creating a Whole-Body Ecosystem for Lasting Wellness Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma. Learn more about Dr. Guy Citrin: Website: https://www.doctorguy.com/ Clinic: https://citrinwellness.com/ Instagram: @askdrguy

What if the most powerful medicine is already free and built into your biology? Today on Rooted in Wellness, we explore light, water, sound, and coherence through the lens of quantum biology, and how these simple inputs help your body remember how to heal. This is the bridge we love on this show: ancient wisdom meeting modern science in a way that feels practical and human. In this conversation, we break down quantum biology in plain language, connect circadian rhythm to mitochondrial function, and get specific about morning light, daytime “sun breaks,” and the role of darkness at night.  Why minerals and infrared matter for real hydration, and how music, humming, and chanting can shift nitric oxide, vagal tone, mood chemistry, and a felt sense of safety. We also get honest about coherence and nervous system regulation. For the data lovers, we touch on emerging research linking heart coherence to mitochondrial resilience, plus when labs help and when the basics move the needle first. My guest is Dr. Catherine Clinton, a naturopathic physician, author, and educator whose work weaves modern research with indigenous wisdom. She teaches practitioners worldwide and shares accessible tools that reconnect us to nature, community, and the intelligence of the body. We Also Discuss: (00:00) Where Ancient Wisdom Meets Modern Science (09:50) How Light Speaks to Your Cells (21:55) Activating Your Body’s Innate Healing Intelligence (36:36) The Science of Sound: How Music Rewires Your Biology (41:57) The Hidden Language of Energy and Vibration (46:01) Emotional Coherence: Why Feeling It All Heals You Faster (01:00:17) The Daily Rituals That Sync Light, Sound, and Body (01:11:48) The Return of Ancient Healing in Modern Medicine Thank You to Our Sponsors: Qualia: Qualia Stem Cell was designed to support your body’s natural repair systems, helping you heal, recover, and keep going strong. And right now, you can try it for up to 50% off at qualialife.com/MONA. And here’s a bonus, use the code MONA for an additional 15% off your order at qualialife.com/MONA. Sunlighten: Experience it for yourself. Visit https://get.sunlighten.com/monasharma and use code MONA to save up to $1,400 on your sauna today. Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma. Learn more about Dr. Catherine Clinton: Website: https://www.drcatherineclinton.com/ Instagram: @dr.catherineclinton

What if your thyroid labs say you’re “normal,” but your body keeps saying otherwise? In this episode of Rooted in Wellness, my guest McCall McPherson, PA-C, founder and medical director of Modern Thyroid Clinic, joins me to uncover the science, symptoms, and solutions behind the thyroid epidemic. We explore why millions of women are told their labs look fine yet still feel exhausted, foggy, anxious, or stuck in bodies that no longer respond the way they used to. Together we unpack what’s missing in conventional thyroid care: why optimal ranges matter more than “normal,” how Hashimoto’s and Graves fit into the autoimmune puzzle, and how hormonal shifts during postpartum and perimenopause often trigger deeper imbalances. We talk adrenals, cortisol patterns, gut inflammation, and toxins, and how to use fasting and movement as gentle tools for restoration rather than depletion. McCall McPherson, PA-C, is the founder and medical director of Modern Thyroid Clinic, a nationwide integrative telemedicine practice specializing in advanced thyroid and hormone optimization.  What's Discussed: (00:00) Why “Normal” Isn’t Well: The Hidden Story of Thyroid Health (08:47) The Labs That Actually Matter, and Why Ranges Can Mislead You (18:42) Autoimmunity, Hormones, and the Female Thyroid Connection (26:47) Metabolism, Fasting, and Healing from the Inside Out (39:13) Adrenals, Cortisol, and How Stress Shapes Thyroid Function (49:25) Movement That Heals: Rethinking Exercise for Energy and Balance (01:02:33) Food, Inflammation, and the Power of Personalized Nutrition (01:10:00) From Confusion to Clarity: Becoming Your Own Thyroid Advocate Thank You to Our Sponsors: Rooted Academy: Join Rooted Academy by Mona Sharma, a science-backed, community-driven wellness platform designed to help you heal from within. Start your journey to balance, vitality, and lasting transformation. https://www.monasharma.com/rooted Boncharge: Go to boncharge.com and use the code MONA to treat yourself to this incredible mask and get 15% off today. Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma. Learn more about McCall McPherson: Website: https://www.modernthyroidclinic.com Instagram: @mccallmcphersonpa Instagram: @modernthyroid

What if aging well didn’t have to feel like a science project, or a race against time?In this episode of Rooted in Wellness, I sit down with neuroscientist and longevity educator Dr. Kay Linker to explore the calm, grounded side of longevity. We talk about what’s really behind the “healthspan” movement, and how to balance data-driven tools like wearables with intuitive rituals that cost nothing: movement, laughter, breath, and rest. Dr. Kay explains why VO₂ max is one of the strongest predictors of cognitive longevity, how Zone 2 and Zone 5 training work, and why the brain thrives on both movement and recovery. We unpack the latest research on hormone testing and HRT, mitochondrial health, and autophagy, plus supplements that actually make a difference (think creatine, spermidine, omega-3s and more!). She also shares why sauna therapy, meditation, and friendship might be the most powerful “biohacks” of all. Dr. Kay Linker is a neuroscientist and educator bridging research and real-life application. Her work focuses on women’s brain health, hormone balance, and evidence-based longevity practices that support resilience, beauty, and mental clarity. What's Discussed: (00:00) Bridging ancient wisdom with modern science to redefine wellness. (03:58) Exploring biohacking, hormones, and the future of graceful longevity. (14:43) How movement shapes the brain and protects cognitive health. (22:32) Unlocking mitochondrial energy, fasting, and cellular renewal. (35:11) The healing power of heat, detox, and meditation for brain health. (43:53) Supplements that truly support longevity and vitality. (52:58) A holistic roadmap for aging well with grace and balance. (01:00:55) Peptides as powerful allies in recovery and regeneration. (01:06:07) The science behind hyperbaric oxygen and restorative health. Thank You to Our Sponsors: Qualia: Qualia Stem Cell was designed to support your body’s natural repair systems — helping you heal, recover, and keep going strong. And right now, you can try it for up to 50% off at qualialife.com/MONA. And here’s a bonus, use the code MONA for an additional 15% off your order at qualialife.com/MONA. Pulsetto: If you’ve been feeling anxious, burnt out, or disconnected from your body, Pulsetto is a gentle, wearable tool that supports your vagus nerve—the gateway to your rest-and-restore state. Try it for 10% off at pulsetto.sjv.io/MONA with code MONA. Rooted Academy: Join Rooted Academy by Mona Sharma, a science-backed, community-driven wellness platform designed to help you heal from within. Start your journey to balance, vitality, and lasting transformation. https://www.monasharma.com/rooted Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma. Learn more about Dr. Kay Linker:  Intagram:@dr.kaylinker  Instagram:@aonian.longevity Website: https://www.aonian.org

What if your health is shaped just as much by the cosmos as it is by what you eat or how you move? In this episode of Rooted in Wellness, I sit with astrologer and empowerment mentor Madi Murphy to explore how tuning into the moon, your rising sign, and the archetypes of the zodiac can help you feel more grounded, resilient, and aligned. Madi shares the simple rituals that root her, the patterns that pull her off balance, and why embodying your authentic self is one of the most powerful medicines for burnout, anxiety, and disconnection. Together, we talk about the role intuition plays in health, how to spot when self-care turns into a stressful checklist, and why living in alignment can shift everything from your energy to your digestion. Madi Murphy is an intuitive astrologer, empowerment mentor, and the founder of CosmicRx, a spiritual wellness brand helping thousands of people align with their cosmic purpose and unapologetically own their magic. She’s the host of CosmicRx Radio, and the author of the upcoming book In the Cosmic Zone, a practical–magical guide to awakening your inner wisdom and rewriting your story from the stars down.  We Also Discuss: 07:45- Protecting Your Energy and Honoring Boundaries 12:03- Learning to Trust and Follow Your Intuition 24:27- Astrology as a Guide for Emotional Wellness 29:32- Living in Alignment with Your Cosmic Blueprint 42:05- Bridging Astrology and Holistic Healthcare 56:09- Finding Guidance in Times of Change 01:12:19- Unlocking Growth Through the Zodiac Thank You to Our Sponsors: Bon Charge: Go to boncharge.com and use the code MONA to treat yourself to this incredible mask and get 15% off today. Sunlighten: Experience it for yourself. Visit https://get.sunlighten.com/monasharma and use code MONA to save up to $1,400 on your sauna today. CosmicRx+: Madi is giving our community a free month inside CosmicRx+, her moon-based membership with bonus moon podcasts, seasonal ritual guides, and a live New Moon circle. Plus, you’ll join a private WhatsApp group of cosmic besties. Get yours here! Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma. Learn more about Madi Murphy:Instagram: @iammadimurphy Website: https://shop.cosmicrx.com/

What if the biggest shift in your health came not from supplements or diets, but from the way you sleep? In this grounding episode, I sit down with Dr. Michael Breus, known worldwide as The Sleep Doctor, to explore how sleep impacts every part of our well-being. A clinical psychologist and board-certified sleep specialist, Dr. Breus brings decades of research and real-world experience to show us that better sleep isn’t about complicated hacks, it’s about rhythm, consistency, and understanding your body’s natural design. Together, we uncover how aligning with your chronotype (Lion, Bear, Wolf) can transform your energy, why a consistent wake-up time is the true 80/20 of sleep, and how breathwork and HRV can quiet nighttime anxiety. We also dive into the connection between sleep, hormones, and weight, debunk common myths about melatonin, and highlight five free daily shifts that reset your rest and resilience. Dr. Michael Breus is a clinical psychologist and board-certified sleep specialist, author of multiple bestselling books, and a trusted voice on platforms like The Today Show and Oprah.  We Also Discuss: (00:00) Rooted Wellness & Why Sleep Comes First (03:52) Simplicity Over Hacks: The Real 80/20 of Rest (09:49) Consistent Wake Times & Anxiety-Calming Tools (20:05) Chronotypes Explained: Lions, Bears & Wolves (38:39) Sleep, Hormones & the Cost of Deprivation (51:00) Melatonin, Cannabis & Supplement Myths (01:04:45) Creating a Restful Sleep Environment (01:15:14) Ancient Wisdom & the Future of Sleep Wellness Thank You to Our Sponsors: Bon Charge: Go to Boncharge.com and use the code MONA to treat yourself to this incredible mask and get 15% off today. Rooted Academy: Join Rooted Academy by Mona Sharma, a science-backed, community-driven wellness platform designed to help you heal from within. Start your journey to balance, vitality, and lasting transformation. https://www.monasharma.com/rooted Stress Quiz: The way you react to stress isn’t random—it’s rooted in your biology and lived experience. Discover your unique stress type + get a personalized healing plan to help you feel more calm, clear, and resilient. Take the quiz now:monasharma.com/quiz Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma. Learn more about Dr. Michael Breus:  Instagram: @thesleepdoctor Website: https://sleepdoctor.com/

When it comes to weight loss, most of us have been taught the same formula: eat less, move more, and work harder. But the truth is, lasting weight release isn’t about punishment or restriction, it’s about alignment, safety, and balance within your body. In this episode of Rooted in Wellness, I share five often-overlooked factors that influence your ability to release weight, blending ancient wisdom with modern science. You’ll learn why your self-talk directly impacts your biology, how syncing with your circadian rhythm resets metabolism, and why addressing hormones may be the missing link. I also explain how strength training just two to three times per week supports sustainable health, and why restorative movement can sometimes do more for your body than endless hours of cardio. If you’ve felt stuck despite “doing everything right,” this conversation offers a gentle, empowering path to create true balance and lasting change. I Also Discuss: (00:31) The surprising reason your body resists weight loss (12:17) What your internal clock has to do with your metabolism (24:17) The overlooked factor that could be stalling your progress (43:55) Why “pushing harder” might be backfiring on your goals (48:17) The mindset shift that changes everything Thank You to Our Sponsors: Stress Quiz: The way you react to stress isn’t random—it’s rooted in your biology and lived experience. Discover your unique stress type + get a personalized healing plan to help you feel more calm, clear, and resilient. Take the quiz now: monasharma.com/quiz iFit: Movement is medicine—iFIT makes it personal, science-backed, and ready for you anytime, anywhere. Explore more at iFIT.com Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at @monasharma

What does it mean to truly live after hardship?  In this inspiring episode, I sit down with Dr. Dawn Mussallem, an integrative physician whose story is as extraordinary as her work. A stage 4 cancer survivor who lived with heart failure for over two decades before receiving a heart transplant, Dawn brings a rare perspective on resilience, healing, and hope. Together, we explore how mindset and gratitude shape recovery, why prevention and screening can be empowering instead of fear-driven, and how food, movement, and rest become powerful daily medicine. Dawn also shares how spirituality and science meet in her own healing journey, reminding us that health is about so much more than the absence of disease, it’s about vitality, grace, and purpose. Dr. Dawn Mussallem is an integrative physician at the Cleveland Clinic, specializing in lifestyle and preventive medicine. A stage 4 cancer survivor and heart transplant recipient, she brings rare personal insight into resilience and healing.  We Also Discuss: (00:00) A story of survival that redefines what healing really means (03:43) The moment Dawn’s life took a turn, and the resilience that followed (13:51) Where science meets spirituality in the healing journey (18:15) Facing life-threatening illness: what loss can teach us about living (23:15) Near-death as a doorway to transformation and grace (34:38) Daily practices that turned hardship into healing (41:59) Why mindset may be the most powerful medicine of all (47:26) Gratitude as biology: how it rewires the heart and body Thank You to Our Sponsors: Sunlighten: Experience it for yourself. Visit https://get.sunlighten.com/monasharma and use code MONA to save up to $1,400 on your sauna today. Rooted Academy: Join Rooted Academy by Mona Sharma, a science-backed, community-driven wellness platform designed to help you heal from within. Start your journey to balance, vitality, and lasting transformation. https://www.monasharma.com/rooted  Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma. Learn more about Dr. Dawn Mussallem: Instagram: @drdawnmussallem

What if your health is shaped just as much by the culture you work in as it is by what you eat or how you move? In this episode of Rooted in Wellness, I sit with my friend John Lufburrow to explore the hidden impact of workplace environments on our well-being. John shares the three forces that keep him grounded: faith, family, and frequency. He opens up about how simple practices like affirmations, mindset shifts, and energy awareness create ripple effects that extend far beyond personal wellness. Together we explore burnout, the roots of our current “sick care” system, and why prevention and culture are essential for lasting health. John Lufburrow is the CEO and co-founder of Revive Health, a company reimagining how employers support the well-being of their people. With a career rooted in health care innovation, John brings a deep understanding of where our system falls short, and a clear vision for what’s possible when prevention, access, and culture come first. We Also Discuss: (00:00) Faith, Family, and Frequency: The Foundations of True Wellness (11:48) Why the U.S. Healthcare System Leaves So Many Behind (23:45) How Companies Can Build a Real Culture of Care (34:55) From Burnout to Balance: Empowering Employees in the Workplace (46:01) Beyond Perks: What Actually Works in Corporate Wellness (56:37) Values in Action: Turning Culture Into Lasting Change (01:06:32) The Future of Well-Being at Work and at Home (01:12:15) The Sandwich Generation: Caring for Parents While Raising Kids Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma. Learn more about John Lufburrow Instagram: @revive.health.members Website: https://www.revive.health/  Linkedin: https://www.linkedin.com/in/john-lufburrow

What if your body held a built-in reset button for stress, energy, and digestion? In this episode, I sit down with Povilas Sabaliauskas, CEO and co-founder of Pulsetto, to explore the fascinating world of the vagus nerve, the communication highway between your brain and body.  Together, we dive into why so many of us feel “stuck” in fight-or-flight, how vagus nerve activation supports sleep, mood, and recovery, and the ways both ancient practices and modern technology can bring us back into balance. Povilas shares insights on stress resilience, the science behind vagal tone, and why even four minutes of daily activation can shift how you feel and function. Povilas Sabaliauskas is the CEO and co-founder of Pulsetto, a wellness technology company creating innovative tools to support vagus nerve stimulation and nervous system balance. We Also Discuss: 00:00 – The Surprising Link Between Hormones and Aging Gracefully 15:08 – How Hormones Secretly Shape Your Energy, Mood, and Health 25:32 – The Breakthrough Changing the Future of Hormone Therapy 29:38 – Women’s Hormones Explained: What Your Doctor May Not Tell You 40:00 – Hormone Care From Home: The Rise of Online Therapy 50:00 – What Your Diet Isn’t Telling You About Your Hormones 01:04:19 – Your Step-by-Step Guide to Optimizing Hormones for Vitality Thank You to Our Sponsors: Pulsetto: If you’ve been feeling anxious, burnt out, or disconnected from your body, Pulsetto is a gentle, wearable tool that supports your vagus nerve—the gateway to your rest-and-restore state. Try it for 10% off at pulsetto.sjv.io/MONA with code MONA. Rooted Academy: Join Rooted Academy by Mona Sharma, a science-backed, community-driven wellness platform designed to help you heal from within. Start your journey to balance, vitality, and lasting transformation. Subscribe here! Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma. Learn more about Povilas Sabaliauskas and Pulsetto: Website: https://pulsetto.tech/ Instagram: @pulsetto.tech

What if the secret to deep, restorative sleep begins at sunrise, not bedtime? In this grounding episode, I sit down with sleep educator and former insomniac Mollie Eastman to explore why rest is a skill, and how light, food, temperature, and mindset shape the way we sleep. Together, we uncover why so many of us feel tired but wired, how morning sunlight and meal timing set the stage for deep rest, and what to do when you wake up at 3 a.m. Mollie shares compassionate, science-backed insights on alcohol, blue light, circadian rhythms, and the nervous system, showing us that sleep isn’t about perfection, but about remembering how to work with our bodies instead of against them. If you’re ready to restore your nights and reclaim your energy, this episode is for you. Mollie Eastman is the creator of Sleep Is a Skill, a podcast and platform dedicated to helping people transform their sleep through science and circadian wisdom. We Also Discuss: 00:00 – Welcome & Why Sleep Is a Skill 09:40 – Morning Light and Circadian Rhythm Basics 19:20 – Sleep Anxiety, Mindset, and Nervous System Health 29:00 – Sleep Apnea and Common Sleep Disorders 38:40 – Alcohol, Food Timing, and Deep Sleep Quality 48:20 – Blue Light, Scrolling, and Sleep Disruption 58:00 – Hormones, Cortisol, and Restorative Sleep 01:07:40 – Wearables, Sleep Metrics, and Biohacking Rest 01:17:20 – Sleep Positions, Ancient Wisdom, and Final Takeaways Thank You to Our Sponsors: iFit: Movement is medicine—iFIT makes it personal, science-backed, and ready for you anytime, anywhere. Explore more at iFIT.com.Pulsetto: If you’ve been feeling anxious, burnt out, or disconnected from your body, Pulsetto is a gentle, wearable tool that supports your vagus nerve—the gateway to your rest-and-restore state. Try it for 10% off at pulsetto.sjv.io/MONA with code MONA.Stress Quiz: The way you react to stress isn’t random—it’s rooted in your biology and lived experience. Discover your unique stress type + get a personalized healing plan to help you feel more calm, clear, and resilient. Take the quiz now:monasharma.com/quiz Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma. Learn more about Mollie Eastman Instagram: @mollie.eastman Website: https://www.sleepisaskill.com/

What if the key to healing emotional trauma, reducing inflammation, and reconnecting with yourself isn’t another quick fix, but ancient wisdom and simple daily rituals? In this heart-opening episode, I sit down with healer, musician, and soulful guide Shayoon Alexander to explore the intersection of emotional healing, nervous system regulation, and embodied living. Together, we unpack how trauma gets stored in the body, how discipline can be a gentle act of self-respect, and why regulation, not restriction, is the new foundation for lasting wellness. Shayoon shares powerful tools from both ancient lineages and modern neuroscience to help you release emotional wounds, return to your body, and live a life anchored in love, purpose, and peace. Whether you're navigating stress, chronic symptoms, or just feeling disconnected from your inner self, this episode is for you. Shayoon Alexander is a musician, a trauma-informed healer and co-founder of the LightForce Center, where she combines neuroscience, somatic therapy, and quantum healing to help people release emotional trauma and regulate their nervous system.  We Also Discuss: (00:00) – Self-Healing Journey and Ancient Wisdom for Wellness (07:30) – Daily Rituals, Discipline, and the Power of Saying No (15:00) – Healing Emotional Trauma and Releasing Stored Pain (22:30) – Nervous System Regulation and Emotional Processing Tools (30:00) – From Fear to Self-Healing and Living with Purpose (37:30) – Overcoming Resistance and Doing the Inner Work (45:00) – Transforming Wellness through Pain to Purpose Awakening (55:00) – Ancient Remedies, Health Misconceptions, and True Healing Thank You to Our Sponsors: Pulsetto: If you’ve been feeling anxious, burnt out, or disconnected from your body, Pulsetto is a gentle, wearable tool that supports your vagus nerve—the gateway to your rest-and-restore state. Try it for 10% off at pulsetto.sjv.io/MONA with code MONA. 12 tips: Small shifts, big energy—feel clearer, brighter, and more like you.Download my 12 wellness tips with Dr. Mark Hyman: monasharma.com/12tipsStress Quiz: The way you react to stress isn’t random—it’s rooted in your biology and lived experience. Discover your unique stress type + get a personalized healing plan to help you feel more calm, clear, and resilient. Take the quiz now:monasharma.com/quiz Find out more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips.  Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma. Find out more about Shayoon Alexander:  Instagram: ​​@shayoon The Light Force Center: @thelightforcecenter Website: https://www.thelightforcecenter.com/