Feeling like brain fog, forgetfulness, and exhaustion are just things you have to live with? Imagine walking into a room and forgetting why you’re there, or struggling to stay focused when life demands so much from you. For too long, women’s brain health has been brushed off as “just stress” or “getting older”—but it doesn’t have to be that way.

In this episode of Rooted in Wellness, I’m joined by Emma and Helen, founders of Make Time Wellness, to tackle this often-ignored topic. We talk about why brain health is crucial for women, the signs to watch out for, and the simple, everyday habits that can make a real difference.

If you’ve been feeling mentally foggy, physically drained, or just want to protect your brain as you age, this episode is your wake-up call. 

Emma and Helen, founders of Make Time Wellness, bring expertise in women’s cognitive health through years of research and personal experience. Emma’s journey with brain fog and Helen’s focus on nutrition and lifestyle have shaped a science-backed approach to brain wellness. Together, they’re redefining how women care for their minds.

We Also Discuss: (00:01) - Holistic Healing and Wellness Journey (08:14) - Finding Balance in Wellness Journey (14:37) - Elevating Brain Health and Wellness (28:22) - Empowering Women's Brain Health (42:04) - Understanding Brain Health and Wellbeing (54:51) - Brain Health and Wellness Tips (01:08:42) - Beauty Routine Creation (01:18:07) - Empowering Women's Brain Health Movement (01:30:03) - Equipment Cooling Settings Adjustment

Thank you to our sponsor

• Cymbiotika: Go to Cymbiotika.com/MONASHARMA for 20% off your first order.

• IM8: Visit IM8Health.com and use code MONASHARMA10 to get 10% off your order. 

Learn more about Mona Sharma:

• Website: www.monasharma.com

• Instagram: @monasharma

• SHOP NOW: Cymbiotika.com/Monasharma

Learn more about Emma and Helen 

• Website: https://maketimewellness.com/ 

• Instagram: https://www.instagram.com/maketimewellness/

• Instagram:https://www.instagram.com/helenchristoni/ 

• Instagram:https://www.instagram.com/emmahemingwillis/

Have you ever felt like you’re doing everything “right” for your health but still not feeling your best? Maybe it’s the brain fog that won’t lift, the energy crash mid-afternoon, or the bloating that seems to happen no matter what you eat. It’s frustrating, right? But what if those symptoms weren’t “just normal” but rather signals your body is craving something deeper—like a reset?

In this episode of Rooted in Wellness, I sit down with Dr. James DiNicolantonio, a cardiovascular research scientist, to explore the silent ways our diet and lifestyle might be holding us back. From the dangers of seed oils to the surprising impact of nutrient deficiencies, Dr. James and I dive into the science behind optimizing your energy, digestion, and mental clarity.

We also discuss the critical role of salt in brain function, how to manage sugar cravings without complete restriction, and why your morning coffee might be draining your body more than fueling it. 

Dr. James DiNicolantonio is a leading expert in cardiovascular health and nutrition science, with over 300 publications in medical literature and bestselling books like The Salt Fix and Superfuel. He is also the Medical Advisor for IM8, and provides exclusive insights into the groundbreaking science driving IM8’s mission—a company dedicated to revolutionizing health and wellness through cutting-edge, evidence-based solutions designed to enhance vitality and longevity.

Ready to upgrade your wellness game with simple strategies? Don’t miss this episode.

We Also Discuss (00:00) - Optimizing Health Through Nutrition and Genetics

(08:51) - Navigating Nutrition

(15:02) - Sugar's Impact on Diets and Health

(19:51) - Seed Oils and Inflammation Impact

(29:59) - Exploring the Benefits of Salt

(34:44) - Micronutrients, Salt, and Daily Essentials

(45:59) - Clinical Trials and Supplement Benefits

Thank You to Our Sponsors 

Sahajan: Use code MONA15 for 15% off your first order at Sahajan.com

Learn more about Mona Sharma:

Website: www.monasharma.com

Instagram: @monasharma

Learn more about Dr. James DiNicolantonio

Website: https://www.drjamesdinic.com/

Instagram: https://www.instagram.com/drjamesdinic/#

As the days get shorter and the temperatures dip, do you feel your energy levels shift too? Maybe you’re waking up to darker, colder mornings, or reaching for those comforting carbs a little more often.

You’re not imagining it—seasonal changes really do affect how we feel, both physically and mentally. And the truth is, these shifts can sometimes leave us feeling drained, moody, and out of sync with our usual rhythms.

Actually, there is a reason why this happens… and that’s exactly what I’m talking about in this week’s episode of Rooted in Wellness. 

I'll break down why colder, overcast days might make you crave more warmth (and caffeine!) and how this can impact your mental clarity and motivation. Together, we’ll explore how aligning with the seasons can actually help you feel your best, even when the weather’s working against you. 

From nourishing foods that support your body’s natural rhythms, to ancient healing practices that help you stay rooted, this episode will guide you through the changes ahead.

So, if you’ve been feeling a little out of sync or just need a little guidance on how to thrive through the colder months, this episode is for you. 

Tune in to discover how to navigate this seasonal transition with more ease and energy.

We Also Discuss:

(00:10) - Welcome to the Fall Season (05:25) - How Seasonal Changes Affect Your Energy and Mood (12:40) - Understanding the Body's Response to Colder Months (18:15) - Simple Tips to Stay Grounded During Seasonal Transitions (25:50) - Aligning with Nature for Optimal Wellness

Have you ever wondered how everyday plastics might be quietly sabotaging your health and your family’s well-being? From hormone disruption to long-term health risks, the reality of plastic exposure is alarming—but there’s hope.

In this episode of Rooted in Wellness, I sit down with Dr. Manasa Mantravadi, a pediatrician and founder of Ahimsa, to uncover the unseen health impacts of plastics and, more importantly, practical steps we can take to reduce them. Dr. Manasa shares the science behind endocrine-disrupting chemicals, how they influence fertility, childhood development, and even chronic disease risk, plus actionable changes you can start today to protect your family and the planet.

Ready to take control of your health and make meaningful changes? This episode offers the knowledge and tools to empower your wellness journey. Don’t miss it!

We Also Discuss

(00:03) Rooted in Wellness Podcast Conversation

(04:43) Fostering Family Traditions and Wellness

(14:10) The Impact of Plastic Toxicity

(26:05) Protecting Children From Toxins

(32:02) Empowering Consumer Choices for Health

(43:16) The Impact of Plastics on Fertility

(47:37) Advocating for Healthier Food Choices

(59:28) Empowering Kids and Parents for Health

(01:11:51) Scheduling a Chat and Walk

Thank You to Our Sponsors

• Cymbiotika: Go to Cymbiotika.com/MONASHARMA for 20% off your first order.
• IM8: Visit IM8Health.com and use code MONASHARMA10 to get 10% off your order.

Feeling overwhelmed by mixed messages on hormones and health? For many women, the path to understanding their hormones can feel like a maze, especially during life shifts like perimenopause… In this episode of Rooted in Wellness, Dr. Carrie Jones joins us to break down the science of hormonal health with clarity and a touch of humor. Together, we explore what perimenopause actually looks like and discuss ways to move through it with more ease—rather than fear or frustration.

From the essential role of progesterone to lifestyle practices that really make a difference, this episode was made to help.

Dr. Carrie Jones, a globally recognized expert in women’s health, is a Naturopathic Physician and Menopause Society Certified Practitioner with over 20 years in the field. She co-hosts the Root Cause Medicine Podcast and has held top roles at DUTCH Test, Rupa Health, and NuEthix

We Also Discuss:

(00:00) - Intro to Rooted in Wellness (06:59) - Understanding Perimenopause Symptoms (14:59) - Navigating Hormonal Shifts in Midlife (28:35) - Essential Health Practices for Perimenopause (40:42) - Key Biomarkers to Track in Menopause (51:29) - Supporting Hormones Through Gut Health

Thank you to our sponsor:

• Sahajan: Use code MONA15 for 15% off your first order at Sahajan.com

• IM8: Use the code MONASHARMA10 for 10% OFF on IM8. 

Learn more about Mona Sharma:

Website: www.monasharma.com

Instagram: @monasharma

SHOP NOW: Cymbiotika.com/Monasharma

Learn more about Dr. Carrie Jones: Website: www.drcarriejones.comInstagram: dr.carriejones

How often do you feel like your energy doesn’t quite match the demands of your day? It’s not just you—modern life pulls us in so many directions that finding balance can feel like a full-time job. But what if the answer wasn’t about doing more, but about returning to what’s always worked?

In this episode of Rooted in Wellness, I'm diving into seven of the most nutrient-dense foods that nature has to offer. These are the ingredients our ancestors turned to for strength, resilience, and healing, and they’re just as powerful today.

I'll explore how simple additions like spirulina, turmeric, and ashwagandha can restore balance to your body and mind. This isn’t about trendy diets or complicated routines—it’s about reconnecting with foods that naturally nourish and support you.

Together, we’ll unpack how ancient wisdom and modern science align to show us why these foods are so effective. More importantly, you’ll learn practical ways to incorporate them into your daily life, in a way that feels easy and intuitive.

If you’re ready to feel more grounded, energized, and in sync with your health, this episode is your starting point. 

We Also Discuss

(00:00) Introduction to Rooted in Wellness

(01:46) Why Nutrient-Dense Foods Matter

(04:19) Exploring Nature’s Top Nutrient-Dense Foods

(15:56) How to Incorporate These Superfoods into Your Routine

(20:33) Wrapping Up and Taking the First Steps

Have you ever felt like you’re trying to fit yourself into a wellness mold that just doesn’t feel right? You’re not alone—so many of us are chasing routines and “rules” that leave us feeling disconnected. That’s why I brought in Jenna Zoe, creator of My Human Design, to explore a totally different approach to health: one that’s aligned with your unique energy.

In this episode of Rooted in Wellness, Jenna and I dive into how Human Design can help you let go of wellness fads and find practices that truly fit you. We break down why understanding your energy type is the ultimate game-changer, how tuning into your natural rhythms can wake up your potential, and how shedding old beliefs can help you live a life that’s more grounded, balanced, and in sync.

Ready to ditch the wellness “to-do list” and start feeling at home in your own skin? Tune in—you’ll get the tools to finally honor the real you, and trust me, it’s transformative.

We Also Discuss

(00:00) Jenna Zoe Discusses Human Design

(03:54) Personal Boundaries and Self-Care Practices

(09:01) Discovering Human Design and Self-Acceptance

(18:56) Exploring Human Design Energy Types

(27:10) Understanding Human Design Energy Types

(36:40) Human Design Energy Types

(44:58) Finding Healing Through Human Design

(54:38) Navigating Emotions and Healing Trauma

(01:03:11) Manifesting and Living in Alignment

(01:16:27) Gratitude for Empowering Self-Discovery

Thank you to our sponsor

• Cymbiotika.com: /MONASHARMA for 20% off your first order

Keywords

Human Design, Jenna Zoe, Energy Types, Personal Growth, Self-Care, Emotions, Self-Acceptance, Energy Flow, Manifesting, Healing, Trauma, Gratitude, Empowerment, Self-Discovery, Boundaries, Sleep, Personal Well-being, Aligning, Intuition, Inner Wisdom

Learn more about Mona Sharma:

• Website: www.monasharma.com

• Instagram: @monasharma

• SHOP NOW: Cymbiotika.com/Monasharma

Learn More about Jenna Zoe

• Website: https://www.myhumandesign.com

Instagram: @jennazoe

Feeling like wellness is just another struggle? Imagine being in your early 20s, going through two heart surgeries, endless meds, and still wondering, “Is this really helping?” I’ve been there, and it was a wake-up call that pushed me to rethink everything I thought I knew about health.

In this episode of Rooted in Wellness, I’m opening up about my own journey from feeling exhausted and out of sync to finally taking back control of my health. Years ago, I was on beta blockers, struggling with weight gain—all while feeling completely disconnected from myself.

In this conversation with Chervin Jafarieh, we’re unpacking how to reconnect with our bodies and thrive in a world that constantly pulls us away from ourselves. Together, we explore how aligning with our natural rhythms, managing stress more intentionally, and making small but powerful shifts can bring you back to balance.

If you’re ready to feel more grounded, energized, and truly at home in your skin, you won’t want to miss this episode.

Chervin is a wellness pioneer and founder of Cymbiotika, blending Functional Medicine, Epigenetics, and Eastern wisdom to push the boundaries of health. With expertise across healing traditions, he’s dedicated to empowering others to reach their highest potential through innovative, science-backed supplements. We Also Discuss:

(00:01) Mona and Chervin

(08:34) Embodying Gratitude and Self-Reflection

(14:44) Redefining Wellness and Self-Love

(29:03) Finding Balance in Modern Life

(43:33) Modern Education and Gut Health Impact

(56:12) Foundational Gut Health and Detoxification

(01:03:51) Revitalizing Detoxification and Cellular Health

(01:16:22) Elevating Liver and Inflammatory Health

(01:28:45) Navigating Present Awareness and Freedom

Learn more about Mona Sharma:

• Website: www.monasharma.com

• Instagram: @monasharma

• SHOP NOW: Cymbiotika.com/Monasharma

Learn more about Chervin Jafarieh:

• Website: https://www.chervinjafarieh.com/

• Instagram: @chervin333

Learn More About Cymbiotika

What if caring for your mind and body was as simple as getting better sleep, eating nourishing foods, and spending more time in nature? Sounds doable, right? In this episode of Rooted in Wellness, we dive into holistic wellness with Brigid Titgemeier, a new mom who shares how these three practices transformed her life. We discuss why sleep is a game-changer for emotional balance and how mindful eating and being in nature can take your health to the next level. 

Tired of diet culture’s empty promises? We also unpack myths that keep you stuck in unhealthy cycles and offer practical tips for balancing blood sugar, reducing inflammation, and improving gut health—foundations for lasting wellness. You’ll hear how food can truly be medicine and how simple, conscious choices can improve your self-esteem and overall vitality + so much more!

Brigid Titgemeier is a Functional Medicine Registered Dietitian, Entrepreneur and Mom who is on a mission to help you use food to create health. She is the CEO and Founder of Being Functional Nutrition, a digital coaching company that has helped more than 20,000 people use targeted nutrition and lifestyle strategies for better labs, symptoms and relationships with food. She also teaches Integrative and Functional Nutrition every fall year at Case Western Reserve School of Medicine, a curriculum that she co-created 7 years ago. Previously, Brigid was a co-founding dietitian at the Cleveland Clinic Center for Functional Medicine under Dr. Mark Hyman. 

We also discuss:

(00:00) Rooted in Wellness

(05:09) The Failures of Diet Culture

(14:46) Holistic Approach to Weight Loss

(18:06) The Truth About Diet Myths

(30:38) Impact of Diet Culture on Society

(44:18) Listening to Your Body for Health

(47:45) Breaking Up With Diet Culture

(53:53) The Dangers of Big Food Industry

(59:05) Recognizing Signs of Diet Imbalance

(01:03:29) Balancing Blood Sugar, Inflammation, Gut Health

(01:16:00) Optimizing Gut Health for Metabolism

(01:23:04) Optimizing Health Through Nutrition

(01:29:43) Empowering Health Through Food Choices

To learn more about Mona Sharma:

Website: https://www.monasharma.com/

Instagram: https://www.instagram.com/monasharma/

To learn more about Brigid Titgemeier:

Website: https://beingfunctionalnutrition.com/

Instagram: https://www.instagram.com/beingbrigid/?hl=en

https://www.instagram.com/beingfunctionalnutrition/?hl=en

Did you know something as small as algae - an often-overlooked superfood that offers a complete protein source that surpasses even animal proteins, could have a big impact on your health? 

In this episode of the Rooted in Wellness with my guest, Catharine Arnston, shares how she helped her sister beat cancer and how this became a pivotal moment that parked her journey to a PhD and led her to discover the incredible benefits of algae. 

We also break down the science behind the antioxidant superoxide dismutase (SOD), which plays a crucial role in protecting your mitochondria, plus she shares practical tips on adding spirulina and chlorella to your daily routine, showing how these tiny powerhouses can boost brain health, detoxify the body, promote long-term vitality and more!

Catharine Arnston started ENERGYbits® after her sister was diagnosed with breast cancer and advised by her oncologist that an alkaline diet would help her heal. It took Catharine ten years to bring algae into the mainstream and build ENERGYbits® into a national company. 

We also discuss:

(12:31) Nutrition and Healing With Algae

(21:41) Algae Protein Benefits and Bioavailability

(35:21) Super Antioxidant Benefits of Spirulina

(42:52) Unlocking the Power of Spirulina

(48:35) Algae Detox and Beauty Benefits

(58:31) Algae Benefits for Health and Immunity

(01:06:33) Mother Nature's Health Solutions

(01:11:23) Understanding Mitochondria and Cellular Health

(01:16:43) Energy Production and Cell Communication

(01:21:22) Unveiling the Healing Power of Algae

(01:32:11) Natural Healing Through Algae Products

And more!

Thank you to our sponsors:

BiOptimizers: Go to bioptimizers.com/mona and use promo code MONA upon checkout to save 10% off your order!

To learn more about Mona Sharma: Website: https://www.monasharma.com/

Instagram: https://www.instagram.com/monasharma/

To learn more about Catharine Arnston: 

Website: https://energybits.com/ 

Use code MONA at checkout to save.

Instagram: @energybits