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