Have you ever done everything right, the clean eating, the morning rituals, the consistent workouts, and still felt like your body was working against you in ways you could not explain? Probably, you cleaned up your diet even more, added another wellness protocol, pushed harder in the gym, only to end up more exhausted, more inflamed, more frustrated, and no closer to feeling like yourself again. The problem was never your effort or your discipline. It was biology. And specifically, it was one hormone that most women were never told does far more in the female body than reproduction.

In this episode of Rooted in Wellness, I sit down with neuroscientist and mitochondrial health expert Dr. Siobhan Mitchell to finally give that biology a name, an explanation, and a path forward. After this conversation you will understand why the belly fat, the brain fog, the cravings, the burnout, and the sleepless nights are all connected, why no amount of discipline was ever going to fix them, and exactly what your body actually needs to start feeling like itself again.

Dr. Siobhan Mitchell is the Chief Scientific Officer of MitoQ, holds a PhD from SUNY Albany, and completed her post-doctoral fellowship on brain aging at the University of Washington. She has authored over 80 published papers, holds eight patents in aging, cognition, and mood, and has led research on brain nutrition, metabolism, cardiovascular health, and weight loss across multinational companies and institutions worldwide. With 25 years at the intersection of neuroscience, nutrition, and women's health, there is nobody better placed to have this conversation.

Go to mitoq.com/mona and use code MONA for 10% off!

What's Discussed:

• (6:33) Why the symptoms women dismiss as stress in their 40s are actually their hormones talking.
• (7:45) Why estrogen decline causes a 65% increase in binge eating and how it disrupts blood glucose.
• (9:27) Why perimenopause is starting earlier than most women are told
• (12:10) What is actually happening physiologically when a woman's body stops responding to the protocols that used to work.
• (20:17) The real reason belly fat accumulates in midlife and why it has nothing to do with what you are eating.
• (28:40) Phytoestrogens, what they are, and how they work on estrogen beta receptors in the brain, heart, and bones.
• (31:57) What equol is, why only 20 to 30% of western women can produce it, and why it is a game changer for women's health.
• (37:57) How the gut microbiome regulates estrogen through the estrobolome and why gut health and hormone health cannot be separated.
• (42:49) How to eat for your estrobolome and the specific foods that support estrogen recycling and brain health.
• (53:53) The science behind MitoQ, and what makes mitochondrial targeted antioxidants different.
• (1:05:01) The two biggest drivers of mitochondrial oxidative stress in women and what to do about them.
  

Thank you to our sponsor: 

Cozy Earth: Head to cozyearth.com and use my code ROOTED for an exclusive 20% off, and if you see a post-purchase survey, be sure to mention you heard about Cozy Earth right here on Rooted in 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 @monasharma

Learn more about Dr. Siobhan Mitchell: 

• Instagram: @esiobhanmitchell
• Website: https://global.mitoq.com/ 

We have been sold the idea that healing comes from the right supplement, the right protocol, the right biohack, and so we keep consuming more, optimizing more, spending more, and still wondering why we feel so depleted, anxious, and disconnected from ourselves. What nobody is telling us is that the most powerful wellness protocol on the planet does not come in a bottle and it never did.

In this episode of Rooted in Wellness, I sit down with Caroline Howell for one of the most grounding conversations I have had on this show. And honestly, if you have ever felt like you are throwing money at your health and still not feeling the way you hoped, this episode is going to be the permission slip you did not know you needed, to finally stop chasing the fix and start returning to what actually works.

Caroline Howell is the founder of Canopy Panama, a regenerative sanctuary located in one of the most biodiverse ecosystems on the planet, who has spent years restoring endangered tropical dry forests, regenerating seasonal river systems, and protecting critically endangered wildlife in Central America. She has built her entire life around understanding what happens when humans return to living in true alignment with the natural world, and there is truly nobody better positioned to have this conversation.

What's Discussed:

• (6:06) Why modern living has pulled us so far from our natural environment and how that drift is showing up as symptoms in the body.
• (21:01) The concept of nature deficiency and why biodiversity loss in our environment is directly causing biodiversity loss inside the human body.
• (23:27) How the health of our soil connects directly to the health of our gut microbiome and why this matters more than most people realize.
• (38:29) The truth about glyphosate, our water, and what is actually happening to the food system that is quietly undermining our health.
• (50:40) Why water quality and how water moves through a landscape could be one of the greatest untapped sources of healing and resilience.
• (1:02:14) What regenerative living actually means beyond the buzzword and how to know if what you are supporting is real.
• (1:16:14) Three meaningful things you can do today to reconnect with nature and support the health of the planet even if you cannot get to Panama.

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.
  

Learn more about Caroline Howell: 

• Visit www.canopyvenao.com to learn about Caroline's regenerative sanctuary and how to experience immersive nature-based healing firsthand.
• Visit www.proecoazuero.org to learn about the conservation work behind restoring one of the world's most endangered ecosystems and how you can support it.
• Visit www.cocobolovenao.com to learn about Coco Bolo, Caroline's sister development and another opportunity to experience regenerative living in Panama.

Thank you to our sponsors: 

• Timeline: Timeline’s clinically proven formula is now available at a new, lower price. Mitopure now starts at $79, when you go to timeline.com/MONA 
• Cozy Earth: Head to cozyearth.com and use my code ROOTED for an exclusive 20% off, and if you see a post-purchase survey, be sure to mention you heard about Cozy Earth right here on Rooted in Wellness.
• BIOptimizers: Visit bioptimizers.com/mona and use MONA at checkout to get the best deal on Masszymes and all BIOptimizers products.

Eating well, exercising regularly, and taking a cabinet full of supplements, yet still feeling exhausted, foggy, anxious, and like something fundamental is missing — that experience has a name. The World Health Organization calls it the hidden hunger, and the reason it is so widespread is that the mineral content of our food supply has been quietly declining for decades, leaving even the healthiest eaters chronically depleted at a cellular level.

In this episode of Rooted in Wellness, I sit down with Caroline Alan to uncover the one foundation that every health protocol is missing and why without it nothing else can work the way it was designed to. If you have ever felt like you are doing everything right and still not getting there, this conversation is where that finally starts to make sense.

Caroline Alan is the co-founder and CEO of BEAM Minerals, one of the only companies in the world specializing in plant-based fulvic and humic mineral supplementation, and the author of The Mineral Reset. After spending over two decades in the technology industry and experiencing a complete health collapse that conventional medicine could not explain or resolve, she discovered the foundational role of minerals in cellular function and rebuilt her health entirely through mineral replenishment. That combination of lived experience, deep research, and years of helping thousands of people resolve chronic symptoms makes her one of the most credible and trustworthy voices on this topic.

What’s discussed: 

• (11:11) The biggest mineral myth keeping people depleted: believing food alone is enough.
• (12:04) Why electrolyte drinks may be making mineral imbalance worse.
• (14:55) Caroline’s own story of hidden mineral deficiency and the symptoms it created.
• (17:48) How modern food and water leave even “healthy” people depleted.
• (25:16) Why stress may be starting at the cellular level, not just from your schedule.
• (31:04) Why absorption is not the same as assimilation.
• (49:25) Why more supplements are not always better.
• (1:01:47) Why minerals may be the true foundation of healing.

Listen to this episode of Rooted in Wellness and learn why doing all the “right” things still may not be enough if the foundation is missing. 

Thank you to our Sponsor: 

• Ax3 Life: Use code MONA for 20% off first order at www.ax3.life   
• Cozy Earth: This Mother's Day, give the gift that shows up every single night. Head to cozyearth.com and use my code ROOTEDBOGO for an exclusive Buy One, Give One offer running from April 12th to April 18th on sheet sets and if you get a post-purchase survey, mention you heard about Cozy Earth here on Rooted in 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 Caroline Alan: 

• Website:  https://www.carolinealan.com
• The Mineral Reset Book: https://www.mineralresetbook.com
• Instagram: @carolinealan.official/
  

Learn more about BEAM Minerals: 

Website: https://www.beamminerals.com

Instagram: @beamminerals

Tiktok:  @beamminerals

YouTube: @beamminerals

When it comes to health and longevity, we obsess over what we eat, how we move, how we sleep, and how we manage stress, never realizing that one of the most powerful indicators of how well our body is functioning has been hiding in plain sight all along - our mouth. Most people brush twice a day, see their dentist once or twice a year, and assume their mouth is fine, not realizing that the mouth may be one of the clearest entry points into understanding inflammation, airway health, the gut, and long-term disease risk.

We dive deeper into this in Rooted in Wellness with Dr. Jonathan Levine. We also chat about the connection between gum inflammation and chronic disease, what mouth breathing may be doing to children and adults, and how oral health habits, diagnostics, and daily tools may be shaping far more than just your teeth. 

Dr. Jonathan Levine is a prosthodontist with over 35 years of experience, holds nearly 30 patents on medical device delivery systems, and runs a clinical program at NYU. He is the founder of Smile House in New York City, a dental wellness center integrating advanced diagnostics and modern science, and the founder of the Glow Good Foundation, which brings dental education and care to underserved communities around the world. With decades of clinical practice, academic leadership, and innovation at the intersection of dentistry and medicine, he is one of the most qualified voices in the world to be having this conversation, and everything he shares in this episode is worth paying close attention to.

What's Discussed:

• (05:32) Why the mouth “seeds the gut” and why the oral microbiome matters so much.
• (09:38) How gum inflammation may be linked to heart disease, diabetes, Alzheimer’s, and systemic inflammation.
• (09:38) “Leaky gums” and why the mouth may be working the way people talk about leaky gut.
• (23:10) Saliva testing, oral biomarkers, and how dentistry may help catch chronic disease risk earlier.
• (27:30) Why periodontal disease is often silent and how to spot the early signs.
• (34:24) Why oral health may deserve a permanent place on your preventative care team.
• (35:35) Oil pulling, oral bacteria, and what it really takes to support the oral microbiome.
• (47:15) The truth about fluoride, dosage, and what most people misunderstand.
• (52:54) Mouth breathing, facial development, and why this matters so much for children.
• (1:00:48) Charcoal toothpaste, hydroxyapatite, whitening products, and enamel damage.
• (1:10:55) Coffee, apple cider vinegar, acidity, and how pH affects the mouth.
• (1:12:41) Pregnancy, perimenopause, dry mouth, and how hormone shifts show up in oral health.
• (1:18:57) Dr. Levine’s ideal oral microbiome routine and how to build a stronger oral health game.

Listen on Apple Podcasts and Spotify and discover the one part of your health routine that could change everything else.

Thank you to our Sponsor: 

Timeline: Timeline’s clinically proven formula is now available at a new, lower price. Mitopure now starts at $79, when you go to timeline.com/MONA

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. Jonathan Levine: 

• Website / Smile House: Smile House
• Instagram: @drjonlevine
• Smile House Instagram: @smilehousetribeca
• LinkedIn: Jonathan Levine
• GLO Good Foundation: GLO Good

Despite spending more on groceries and supplements than any generation before us, chronic fatigue, brain fog, stubborn weight, and inflammation are more common than ever. The uncomfortable truth is that the vegetables most people are eating today contain a fraction of the nutrients they did in the 1950s due to soil depletion, which means eating clean is no longer enough on its own.

But there is a food that has been used as medicine for thousands of years, backed by over 2000 peer reviewed studies, grows on your kitchen counter in five days for under a dollar a serving, and contains up to 100 times more nutrients than the fully grown vegetables most people are eating. That food is sprouts. And most people have never considered them as anything more than a garnish.

In this episode of Rooted in Wellness with Mona Sharma, I sit down with Doug Evans to unpack the science and the simplicity behind one of the most nutrient dense foods on the planet and why it might be the missing piece most people have never thought to look at.

Doug Evans is the founder of The Sprouting Company, author of The Sprout Book with over 75,000 copies sold, and a three decade collaborator with leading researchers including Dr. Jed Fahey of Johns Hopkins, giving him a rare depth of credibility on a topic most of the wellness world has barely scratched the surface of.

What's Discussed:

• (00:32) Doug's daily success practice and why an identified mistake is a success
• (07:36) The biggest myth about sprouts and the Johns Hopkins food safety research that debunks it
• (09:05) How nutrient dense sprouts actually are compared to fully grown vegetables
• (11:00) The surprising connection between sprouts and natural GLP-1 production
• (12:49) Why 93 percent of Americans are nutrient deficient despite spending $702 billion a year on groceries
• (15:56) How Doug discovered sprouting living in a food desert and what happened to his health
• (41:46) The NRF2 pathway, sulforaphane, and why Japan has built a billion dollar industry around it
• (50:44) How to get started, what it costs, and where to find the free recipe book and app
• (55:34) How to prevent mold and the most common sprouting mistakes
  

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 Doug Evans: 

• Instagram : @dougevans 
• Website: https://www.thesproutingcompany.com/ 

You wake up determined to do everything right, eat clean, stay on track, and by mid-afternoon you are still foggy, bloated, and oddly hungry, like your body never got the memo. The frustrating part is you assume it must be you, so you tighten the rules, cut more foods, buy another supplement, and end up right back in the same loop. 

In this episode of Rooted in Wellness, I sit down with registered dietitian Ashley Koff to break down what is actually driving that loop and what to focus on first so you stop guessing and start getting traction. We also talk about why digestion gets overlooked, how stress can distort hunger and fullness signals, and what weight-health hormones like GLP-1, GIP, CCK, and PYY have to do with cravings and satiety.

Ashley Koff, RD, is the founder of The Better Nutrition Program (BNP) and a USA Today bestselling author of Your Best Shot (HarperOne). She has 25+ years of clinical experience and has educated health professionals, with her work featured across major media. Her expertise includes the weight health hormones GLP-1, GIP, CCK, and PYY, so the strategies in this episode are grounded in real clinical practice and evidence, not trends.

What’s discussed: 

• (00:00) Rooted check-in: What makes you feel rooted vs uprooted (and why “wellness checklists” can backfire)
• (~06:30) Rapid fire: Weight gain myths, weight loss myths, nutrition mistakes, GLP-1 misconceptions, diet trends that keep recycling
• (~14:00) Why women feel like their body “stopped responding” overnight: Hunger cues shifting, food noise, and why the old rules stop working
• (~23:30) Digestion as the missing foundation: Bloating, constipation, reflux becoming “normal,” and why protocols fail when gut function is off
• (~33:30) Stress physiology and nervous system regulation: Why lab results still don’t move the needle if your system is dysregulated
• (~43:00) Breaking down weight-health hormones: GLP-1, GIP, CCK, PYY and how hunger/satiety signals actually work
• (~55:30) How to structure meals for satiety: Building a plate that supports cravings, stability, and consistency
• (~1:06:00) Gut and oral microbiome: What your mouth can reveal about your gut, and simple supportive practices that actually matter
• (~1:18:00) GLP-1 reality check: muscle loss/bone loss concerns, metabolic priorities, and what to monitor (including DEXA)
• (~1:28:30) First step if you feel overwhelmed by cravings, weight fluctuations, or confusing hunger cues: where to start so you stop guessing
  

Thank you to our sponsors:

• BIOptimizers: Visit bioptimizers.com/mona and use MONA at checkout to get the best deal on Masszymes and all BIOptimizers products.
• Timeline: Get 35% off your first month at Timeline.com/MONA35.
  

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 Ashley Koff: 

• Instagram: @ashleykoffapproved 
• Website: thebetternutritionprogram.com 
  

Most people blame “getting older” when they wake up foggy, achy, and running on fumes—but the real issue is usually inflammaging: low-grade inflammation + oxidative stress quietly stacking up while you’re busy doing “all the right things.” And the wild part is the longevity world keeps selling “more hacks,” when what you actually need is to fix what’s driving the burnout inside your system first.

We dive deeper into this in the Rooted in Wellness with Mona Sharma with Dave Watumull. We also chat about what’s real vs. expensive hype in longevity, why government-funded research matters, and what to look for in an astaxanthin supplement so you’re not wasting money on something your body barely absorbs.

Dave Watumull is the co-founder and CEO of AX3 Life. He has 25+ years of experience in astaxanthin research, development, and commercialization. He has contributed to human clinical research and has been involved in lifespan/healthspan research discussions referenced in the episode.

What’s Discussed: 

• 00:00 — Sugar amounts, pronunciation, background, and the “rooted” theme
• 03:10 — Feeling rooted vs. uprooted: why mornings spiral when you start with your phone
• 07:40 — Rapid fire: the biggest longevity myth, what actually moves the needle, and what most people don’t track
• 12:30 — Oxidative stress + inflammation, explained in plain English (and why it feels like “aging overnight”)
• 23:20 — Why astaxanthin stands out: how it works differently than common antioxidants
• 34:10 — Longevity noise check: what’s real science vs. expensive hype (rapamycin, NAD, etc.
• 44:30 — Supplement quality + bioavailability: why absorption matters and what makes AX3 different
• 55:20 — Dosing, food sources (salmon), digestion, safety, and who should be cautious

Thank you to our sponsors:

LeelaQ: Take 10% off at leelaq.com with code MONA.

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 Dave Watumull:

Website: https://ax3.life 

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

Today’s conversation is a return to what women’s wellness was always meant to feel like: intuitive, rooted, and responsive to the rhythms of the female body. When midlife shifts begin, sleep changes, mood fluctuates, and energy feels unpredictable, it can feel destabilizing. But what if these changes are not a breakdown, but an awakening?

I’m joined by Dr. Mindy Peltz to explore menopause as transformation rather than decline. We discuss nervous system regulation, the hormone hierarchy of oxytocin, cortisol, insulin, and sex hormones, and why metabolic health, particularly hemoglobin A1C, forms the foundation for hormonal resilience. We also explore fasting as both a metabolic reset and a spiritual practice that restores intuition and self-trust.

Dr. Mindy Peltz is a bestselling author of Fast Like a Girl and Age Like a Girl, and a leading voice in women’s fasting, metabolic health, and the midlife hormonal transition. She is a Doctor of Chiropractic, speaker, podcast host, and founder of the Resetter Academy.

What's Discussed:

(00:00) Full circle moment and why menopause is an awakening, not a decline

(06:30) Nature as nervous system medicine and healing through immersion

(14:00) Uprooted in modern life: stress, culture, and losing the feminine voice

(22:00) The grandmother hypothesis and the shift from competition to collaboration

(30:00) Polyvagal theory, freeze mode, and why women feel better alone

(40:00) Grief as a daily practice and processing midlife identity shifts

(48:00) Biohacking vs bioharmonizing and reclaiming intuitive health

(56:00) Wearables, data, and using biomarkers without outsourcing authority

(1:04:00) The hormone hierarchy: oxytocin, cortisol, insulin, and sex hormones

(1:12:00) Fasting for women: metabolic reset, ketones, and spiritual insight

(1:22:00) Self-inquiry as medicine and building a relationship with your body

Thank You to Our Sponsors:
Ancient and Brave: Visit ancientandbrave.com and use code MONA for $10 off any order.

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. Mindy Peltz :
Website: https://www.drmindypelz.com
Instagram: @dr.mindypelz 

Perimenopause can feel like your body is sending mixed signals. Appetite shifts. Sleep changes. Stress tolerance shrinks. And when labs come back “normal,” it can leave you feeling unheard in your own experience.

In this episode, I sit down with Sarah Kleiner to explore circadian rhythm as a foundational regulator of women’s hormones. We unpack leptin as a master safety signal that influences thyroid function, reproductive hormones, metabolism, and appetite. We also discuss how artificial light, screens, chronic stress, and restrictive dieting can blunt this signaling, especially in midlife when resilience narrows.

This conversation reframes hormone imbalance through the lens of rhythm and nervous system regulation rather than quick fixes. You’ll walk away with simple, practical ways to begin restoring amplitude to your day, starting with light, timing, and nourishment.

Sarah Kleiner is the founder of Sarah Kleiner Wellness and the creator of My Circadian App. 

What's Discussed:

(00:00) Midlife as recalibration and why hormones reflect circadian rhythm and safety
(07:30) Leptin as a master signal and how it informs thyroid, metabolism, and fertility
(15:00) Cortisol, melatonin, and the hormonal cascade shaped by morning and evening light
(23:00) How artificial light, screens, and late eating disrupt hormone signaling
(31:00) Restrictive dieting, fasting, and why low leptin states keep women stuck
(39:00) Nervous system regulation and how chronic stress blunts metabolic communication
(47:00) Fertility, perimenopause, and why resilience narrows in midlife
(55:00) Practical circadian shifts for busy women and families
(1:03:00) Rhythm as root healing and returning to biological coherence

Thank You to Our Sponsors:

Ancient + Brave: Visit ancientandbrave.com and use code MONA for $10 off any order.
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/ 

Timeline: Get 35% off your first month at Timeline.com/MONA35.

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 Sarah Kleiner:

Website: https://www.sarahkleinerwellness.com/ 

Instagram: @sarahkleinerwellness 

Perimenopause can feel like your body is speaking a new language. Sleep shifts. Energy fluctuates. Mood feels unfamiliar. And when you are told everything looks “normal,” it can leave you feeling disconnected from your own experience.

In today’s episode, I sit down with Dr. Deanna Minich to explore a more rooted, systems-based understanding of women’s hormones. We talk about the HPTAO axis and why stress, gut health, detox pathways, circadian rhythm, and nutrient diversity all influence how hormones move, signal, and clear. This conversation gently reframes midlife as a recalibration rather than a breakdown.

We also explore estrogen metabolism, and the power of plant color and rhythm in supporting resilience. 

Dr. Deanna Minich, PhD is the Chief Science Officer at Symphony Natural Health, an international educator and speaker, and the author of The Rainbow Diet.

Use code Mona to get 15% off:

MacaLife: https://symphonynaturalhealth.com/macalife
Herbatonin: https://symphonynaturalhealth.com/products/herbatonin
pHQuintessence: https://symphonynaturalhealth.com/products/ph-quintessence

What's Discussed:

(00:00) Midlife as recalibration and why hormones reflect the whole system
(07:30) The HPTAO axis and how stress shapes hormone signaling
(15:00) Cortisol, glucose, and insulin as foundational anchors in perimenopause
(23:00) Why HRT does not always feel supportive and what may be missing
(31:00) Estrogen metabolism, phase 1 and phase 2 detox, and the role of the gut
(39:00) Bile flow, toxic load, and clearing hormones effectively
(47:00) Melatonin, circadian rhythm, and healthy aging in women
(55:00) The rainbow diet, plant diversity, and endocrine communication
(1:03:00) Resilience, rhythm, and redefining menopause through a systems lens

Thank You to Our Sponsors:

Timeline: Get 35% off your first month at Timeline.com/MONA35.

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/

BIOptimizers: Visit bioptimizers.com/mona and use MONA at checkout to get the best deal on Masszymes and all BIOptimizers products. 

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 Guest:

Website: https://deannaminich.com/

Instagram: @deannaminich