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/ 

What if your immune system isn’t attacking you… but protecting you in ways we’ve only just begun to understand?

In this episode, I sit down with Dr. Jeffrey Bland, the father of functional medicine, to explore why autoimmune conditions and chronic inflammation are on the rise, and how shifting the story we tell about our health can transform the way we heal. 

Dr. Bland shares why 70% of our immune system begins in the gut, how our immune age may be a more powerful marker of vitality than our actual years, how some colorful foods can help rejuvenate our cells and more! Dr. Jeffrey Bland, PhD is widely celebrated as the “father of functional medicine.” He’s authored best-selling books and over 120 peer-reviewed studies and launched Big Bold Health. For more than four decades, Dr. Bland has been pioneering a systems-based, personalized approach to healing, what we now call functional medicine. 

What's Discussed:

(04:33) What if disease labels are holding us back from true healing?

(14:48) Why your immune system may actually be protecting you, not attacking you.

(24:19) How colorful plants can literally rejuvenate your immune system.

(33:49) Discover why your immune age matters more than birthdays.

(40:02) When high achievement pushes the immune system into overdrive.

(47:16) Simple choices that help your body return to balance.

(01:04:25) What soil, farming, and human health teach us about resilience.

Thank You to Our Sponsors:

Pendulum: Nourish your gut, support your whole body—head to pendulumlife.com and use code MONA for 20% off your first membership order.

iFit: Movement is medicine—iFIT makes it personal, science-backed, and ready for you anytime, anywhere. Explore more at iFIT.com.

12 tips: Small shifts, big energy—feel clearer, brighter, and more like you.Download my 12 wellness tips with Dr. Mark Hyman: monasharma.com/12tips

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. Jeffrey Bland:

Website: https://bigboldhealth.com Instagram Big Bold: https://www.instagram.com/bigboldhealth/ Instagram: https://www.instagram.com/drjeffreybland/

What if the secret to better digestion, deeper sleep, balanced hormones, and lasting longevity isn’t in the latest supplements, but in ancient wisdom you can apply today?

In this episode, I sit down with Ayurvedic wellness expert and Ayurgamaya founder, Salila Sukumaran, to uncover how simple morning rituals, seasonal lifestyle practices, and herbal remedies can transform your health. We explore how aligning with your circadian rhythm reduces inflammation and bloating, why your doshas influence metabolism and menopause symptoms, and how mindful eating supports synergy between body and mind.

From tongue scraping to oil massage, from optimizing digestion to empowering women through holistic healthcare.

Salila Sukumaran is an Ayurvedic wellness practitioner, yoga educator, and founder of Ayurgamaya, where she helps clients around the world restore balance through time-honored Ayurvedic principles. 

What's Discussed:

(00:00) Ancient wisdom that transforms health today

(11:12) How modern life disrupts digestion and how to fix it

(16:32) Discover your Ayurvedic body type and what it means

(31:31) Simple lifestyle shifts that spark deep healing

(37:46) Morning rituals that fuel your energy all day

(43:02) Ayurvedic tools to navigate menopause with vitality

(53:41) Herbal remedies for everyday health issues

(01:01:47) Creating mind-body synergy through Ayurveda

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.

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 Salila Sukumaran:

Website: https://www.ayurgamaya.com/ 
Instagram: https://www.instagram.com/salila.ayurveda/

What if your metabolism isn’t something you “fix,” but something you free?

In this episode, I sit down with Ben Azadi, author of Metabolic Freedom and host of the Metabolic Freedom Podcast, to explore what’s really driving fatigue, weight resistance, hormone chaos, and why so many people are stuck in cycles of doing more… but healing less.

Ben shares how his first breakthrough had nothing to do with food. It started with a decision to take radical responsibility for his thoughts. From there, everything changed.

We talk about the hidden signs of insulin resistance, what it really means to be metabolically “flexible,” and how your mitochondria, the tiny energy factories inside your cells, hold the key to long-term vitality. We also dive into the science of gratitude (what Ben calls Vitamin G), and how a single thought can signal your DNA to either protect or inflame.

Ben Azadi is the founder of Keto Kamp and the bestselling author of Metabolic Freedom. Through science-backed education, emotional awareness, and a root-cause approach to healing he helps thousands reclaim their energy.

What's Discussed:

(00:00) Why ancient wisdom still holds the answers to modern health
(05:46) The truth about fat loss: it’s not about the scale
(09:32) How your mitochondria shape your metabolism, mood, and energy
(13:58) Everyday habits that damage (and heal) your cellular energy
(22:06) Are you stuck in sugar-burning mode? Here’s how to know
(32:14) What metabolic flexibility actually looks like
(36:14) Blood sugar, fasting insulin, and why your labs might be lying
(44:51) Ketosis as a tool, not a lifestyle, and how to use it wisely
(53:31) Can your thoughts really change your physiology? (yes)
(58:56) Gratitude, presence, and the medicine that costs nothing

Thank You to Our Sponsors:

Learn more about Mona Sharma:

Learn more about Ben Azadi:

What if the most overlooked pillar of your health isn’t food, sleep, or exercise, but your relationships?

In this episode, I sit down with Shawn Stevenson, bestselling author and host of The Model Health Show, to explore how connection shapes everything from your stress response to your metabolism, gut health, and even gene expression.

Shawn shares his journey of healing from a spinal diagnosis at 20, and how building a culture of connection, through food, family, and presence, transformed not only his body, but his entire life.

We talk about why eating together is a healing ritual, how loneliness affects your biology, and why being seen and supported is essential for long-term wellbeing.

Shawn Stevenson is a nutritionist, researcher, and the creator of The Model Health Show. Shawn is the author of the international bestsellers Sleep Smarter and Eat Smarter, which have been published in over 20 countries. His work bridges the gap between evidence-based health strategies and real-world application, with a focus on metabolic health, sleep science, and the impact of social and environmental factors on long-term wellbeing.

What's Discussed:

(00:00) Rooted in Wellness: Opening the conversation on healing through connection
(04:45) From processed foods to healing: Shawn’s turning point and early health awakening
(14:49) How community and relationships reshape your biology
(29:03) Creative family rituals that build lasting bonds
(38:28) Cooking as connection: empowering wellness through shared meals
(47:18) Belief and biology: how mindset influences gene expression
(54:04) What your biological age reveals, and why self-quantification isn’t everything
(01:30:53) Your relationships are the most powerful wellness tool you have

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. https://www.monasharma.com/rooted

12 Tips: 12 tips: Small shifts, big energy, feel clearer, brighter, and more like you.
Download my 12 wellness tips with Dr. Mark Hyman: monasharma.com/12tips

Learn more about Mona Sharma:

Learn more about Shawn Stevenson:

What if eating at the wrong time is silently sabotaging your energy, hormones, and mood?

In this episode, I sit down with Dr. Rupy Aujla, medical doctor and founder of The Doctor’s Kitchen, to explore how syncing your meals, movement, and light exposure with your circadian rhythm can recalibrate your entire system.

Dr. Rupy and I explain how inflammation disrupts your brain and metabolism, why late-night eating throws your hormones off track, and how simple daily rituals can reignite your energy and clarity. We also unpack the science of timing, why joy matters in your healing journey, and how sustainable habits can reconnect you to your body’s natural rhythm.

This conversation is a refreshing blend of science and soul, practical, grounded, and full of tools to help you feel vibrant again, without the overwhelm.

Dr. Rupy Aujla is a medical doctor, best-selling author, and founder of The Doctor’s Kitchen, who discovered the power of food as medicine after facing his own health scare in his early twenties. His journey led him to bridge the gap between nutrition and conventional medicine, showing that lifestyle isn’t just supportive, it’s foundational.

We Also Discuss:

(00:00) What Ancient Wisdom Can Teach Us About Healing Today

(09:40) Dr. Rupy’s Turning Point: From Exhaustion to Empowerment

(19:20) Your Body’s Hidden Clock: Why Timing Is Everything

(29:00) Eat, Move, Rest: Syncing with Your Natural Rhythms

(38:40) Food That Loves You Back: A Joyful Approach to Eating

(48:20) Tiny Shifts, Big Results: The Power of Daily Rituals

(58:00) Inflammation, Mood, and Energy: How It’s All Connected

(01:07:40) Reclaiming Balance: Tools to Feel Like Yourself Again

Thank You to Our Sponsors:

Pendulum: Nourish your gut, support your whole body, head to pendulumlife.com and use code MONA for 20% off your first membership order.

12 tips: Small shifts, big energy—feel clearer, brighter, and more like you.
Download my 12 wellness tips with Dr. Mark Hyman: monasharma.com/12tips

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:

Learn more about  Dr. Rupy Aujla: 

Website: https://www.thedoctorskitchen.com/ 

Instagram: @doctors_kitchen 

What if the root of your symptoms isn’t in your head or your hormones, but in your gut?

In this episode, I sit down with Kiran Krishnan, microbiologist and founder of Microbiome Labs, to explore why the gut is so much more than a digestive system. It’s the control center for your mood, your energy, your hormones, and your healing.

Kiran breaks down how the gut and brain communicate, why stress disrupts your entire microbiome, and what most people get wrong about probiotics. We also explore the surprising role of fiber in longevity, how early morning light sets your gut rhythm, and why sometimes the simplest habits are the most powerful medicine.

This conversation is a grounded, science-backed invitation to stop fighting your body, and start supporting it. Because when you understand your gut, you understand yourself.

Kiran Krishnan is a research microbiologist and co-founder of Microbiome Labs. He has spent his career studying the gut-brain axis and helping people shift from symptom management to root-cause healing. Through his work, Kiran empowers people to trust their body’s intelligence and embrace daily rituals that create lasting balance.

We Also Discuss:

2:10 – What your gut is really doing when you're stressed, tired, or overwhelmed
13:25 – The gut-brain connection explained simply: how your body "talks" to itself
26:40 – Why fiber is more powerful than any supplement (and how to get enough)
39:50 – Daily habits that regulate your nervous system and support gut repair
53:05 – The truth about probiotics: what works, what doesn’t, and why
1:05:15 – Hormones, inflammation, and gut health: how it’s all connected
1:17:30 – Breath, sound, and light: ancient tools that reset your microbiome
1:30:45 – What the future holds for personalized gut healing (and where to begin)

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.

Ifit: Movement is medicine. iFIT makes it personal, science-backed, and ready for you anytime, anywhere. Explore more at iFIT.com.

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:

Learn more about Kiran Krishnan:

Website: https://rebelhealth.co/byrg-mod1-offer-48hr/
Website: microbiomelabs.com
​​Instagram: @kiranbiome

What if the key to healing isn’t adding more, but coming back to yourself?
In today’s episode, we slow down to reconnect with the body, the breath, and the quiet wisdom within you. I’ll share a powerful practice to release stuck emotions (yes, even if journaling isn’t your thing) and guide you into a gentle remembrance of your inner child, the version of you who knew how to move freely, feel deeply, and live with wonder.
You’ll also learn why so many of us struggle to stay consistent, and how the shift from discipline to identity can make all the difference. Together, we’ll explore how rituals, community, and presence can help you stop striving and start embodying the version of you that already knows how to heal.

This is your invitation to reset. To release. To remember who you are.
So ask yourself: What are you holding onto that it’s time to let go of?
I Also Discuss:

00:00 – Welcome: Reconnect with Your Body’s Wisdom
03:30 – Feeling Stuck? Why Less Might Be More
07:15 – The Scribble Practice: Releasing with Movement
11:00 – Visualizing Your Inner Child
15:00 – Reclaiming Joy and Identity Through Emotion
18:30 – Motivation vs. Embodiment in Healing
23:00 – What's Driving Your Health Choices?
27:30 – Embody What Inspires You

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.