The Whole & Complete Woman

You slept eight hours and still woke up tired. You took the vacation and came home needing a vacation from your vacation. You are not broken. You may be missing the kind of rest your body and mind actually need.

In this episode of The Whole and Complete Woman Podcast, I sit down with Dr. Saundra Dalton-Smith, a board-certified internal medicine physician, speaker, and award-winning author. Her work has been featured by CNN Health, MSNBC, FOX, Fast Company, Psychology Today, Prevention, Women’s Day, Inc., and TED. She is the author of the bestseller Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity, where she introduced the seven types of rest, and more than 500,000 people have discovered their personal rest deficits through her free Rest Quiz.

This conversation goes deep on the difference between sleep and rest, the seven types of rest (physical, mental, spiritual, emotional, social, sensory, and creative), how Dr. Saundra’s own burnout led her to this research, where high-achieving women tend to carry the biggest rest deficits, practical tools for mental rest including time blocking, energy cycling, and why multitasking costs more than it gives, the signs each type of rest deficit can show up as, what happens when depletion becomes your baseline, where guilt about resting comes from, how to rest when there are always things left undone, why savoring matters, how to habit stack restorative practices instead of adding to your to-do list, what we may have misunderstood about faith and rest, and a rapid fire round. If you have ever felt like you are doing everything right and still feel depleted, this conversation will give you the language to understand why and a place to start.

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If sitting still to meditate has never worked for you, you are not doing it wrong. You may just need a different way in, and it can take five minutes and a pencil.

In this episode of The Whole and Complete Woman Podcast, originally recorded live at the All Things Woman Summit, I sit down with Irina Wolf, a nutritional therapist and lifestyle medicine practitioner with a background in fine art, bodywork, and yoga, and a special interest in brain health, chronic health challenges, and stress resiliency. She supports driven, motivated women, many of whom are neurodivergent, who feel stuck in constant go mode by cultivating greater calm, clarity, and self connection. Irina integrates nutrition, lifestyle medicine, and art-based mindfulness to make nervous system support feel accessible instead of overwhelming.

This session goes deep on how Irina discovered mindfulness during a stressful season of life, why drawing and coloring can work as a meditation in action, what to say if you are busy and do not feel confident drawing, why coloring is an easy entry point, how coloring for a few minutes before a meal can help you slow down so you can digest and absorb your food, when to use five minute mindfulness around stressful events, why keeping your supplies visible helps if you are neurodivergent, how understanding your own brain can take away shame, time, hyperfocus, accountability, and community, and her free guide on how to prepare for blood testing, because I will always say test, don’t guess. If you have ever felt stuck in go mode and wanted a nervous system tool that does not feel like one more thing to do, this session will give you a simple place to start.

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You are not broken. If you have been eating less, exercising when you can, and still feel tired and stuck, the problem may not be your effort. It may be a mismatch between how you fuel your body and what your life asks of it.

In this episode of The Whole and Complete Woman Podcast, originally recorded live at the All Things Woman Summit, I sit down with Dr. Akanni Salako, founder of the Wellness Lab and a doctor of physical therapy who helps high-achieving women drop weight, rebalance hormones, build strength, and reclaim sustainable energy without extreme dieting or unrealistic routines. His approach blends fitness, metabolic health, habit design, and mindset work so the plan fits the life you are actually living.

This conversation goes deep on what it means to build a body that keeps up with your business, why a practical plan beats a perfect one, the two barriers he sees most, which are mom guilt and the all-or-nothing mindset, why “good is good enough,” how your habits shape your hormones, why under-eating can slow your metabolism, how to build strength and lose weight without starving, why lifting weights will not make you bulky, how much protein he recommends per meal, why cutting carbs can leave you drained, how internal stressors like poor sleep and under-eating raise cortisol and affect belly weight, why some women need to eat more before they lose weight, a client transformation story, and the one shift he says to start today. If you have ever felt like you are doing everything right and still feel tired, this conversation will give you new places to look.

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Most women are prepared for the baby. Almost none are prepared for the woman who shows up on the other side of the birth, the one whose hormones, energy, priorities, and sense of self have all quietly changed, and who is being told to just bounce back.

In this episode of The Whole and Complete Woman Podcast, Dr. Alicia Newsome sits down with Alex Riley, a holistic nutritionist with advanced training in functional medicine who specializes in women's health, hormones, postpartum recovery, and sustainable behavior change. For more than 12 years, Alex has supported women through pregnancy, motherhood, and major health transitions. Then she became a mother herself, and she will tell you honestly that knowing the science of postpartum is not the same as living it.

This conversation goes deep on Alex's own story of postpartum anxiety and the turning point that changed how she works with women, the grief that is part of motherhood and why you can love your child and still miss the woman you were before, why bouncing back may be the wrong goal when your body is in recovery mode, what is happening hormonally during pregnancy and postpartum that makes you feel so different, how to listen to your body instead of pushing through, including why your bowel movements are a daily report card and your period is a monthly one, the symptoms women are told are normal that are really a check engine light, why knowing what to do is not the same as doing it, how micro moments and three foundation pillars of movement, nutrition, and restoration make health work in real life, what the mental load does to your body, what our children learn when they watch us care for ourselves, and a rapid fire round you will not want to miss. If you have ever looked up in the middle of caring for everyone else and wondered where you went, this conversation will give you permission to stop trying to go backward and start getting to know the woman you are becoming.

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You are not broken. You may have been handed a sticker when what you needed was an answer, and you have probably been told to cover up the check engine light for years without anyone looking under the hood.

In this episode of The Whole and Complete Woman Podcast, originally recorded live at the All Things Woman Summit, I share my own session on what I wish every woman knew before spending years going from doctor to doctor. I talk about collapsing on a friend's couch while exhausted, painful periods, neck and back pain, and a fibromyalgia diagnosis at 19 that came with an antibiotic and no real answers, and what changed when advanced testing finally showed me what was happening inside my body.

This session goes deep on the check engine light analogy and why covering up symptoms keeps us stuck, why taking responsibility for your health matters when the system is built to respond after a diagnosis, what "test, don't guess" looks like in practice, the three root causes I look at first for hormone imbalance, low energy, weight resistance, and digestion issues, which are toxins, deficiencies, and mindset, the difference between biotoxins and external toxins, how to detox safely by opening your drainage pathways first, why protein, healthy fats, gut health, movement, spinal alignment, and oxygen all affect how you feel, a box breathing exercise you can try right away, how chronic stress sends your adrenal glands into overdrive, what oxytocin does to cortisol, and why we were created to be human beings, not human doings. If you have ever felt tired but wired and like you are doing everything right, this session will give you the real explanation and a place to start.

Book Your Virtual Appointment!: http://l.bttr.to/WqbS7

Environmental Working Group Dirty Dozen and Clean 15: www.ewg.org

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Most women are following biohacking advice that was never designed for their biology, and the results speak for themselves: exhaustion, weight that will not move, accelerated aging, and a growing sense that the body is working against them no matter what they try.

In this episode of The Whole and Complete Woman Podcast, originally recorded live at the All Things Woman Summit, Dr. Alicia Newsome presents a session from Natosha Ash, M.S., a scientist in human genetics and genomics who specializes in nutrigenetics and biological aging. Natosha has dedicated her work to making the science of aging understandable and actionable for women, because aging is not just about the number of years lived. It is about how the body is functioning at the cellular level, and those two things are not always the same.

This session goes deep on the difference between chronological and biological aging and why it matters, Natosha's five-level framework for understanding how the body ages from the inside out, starting with circadian disruption, moving through mitochondrial energy, chronic inflammation, and cellular cleanup, and ending with structural changes that eventually show up visibly, the unique aging accelerators women face because of hormonal transitions, mitochondrial function, the gut-hormone relationship, sleep, nutrition, and genetics that all intersect throughout a woman's lifespan, why women can follow the exact same diet, exercise program, and supplement routine and have completely different results, and how genetics and nutrigenomics give us another layer of information for creating individualized strategies rather than assuming one universal approach applies to everyone. If you have ever felt like you are doing everything right and still not seeing the results you expected, this session will give you the real explanation and a place to start.

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Instagram: @Natural_Natosha

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Peptides have become one of the biggest conversations in health and wellness, but most people hear the word without knowing what it actually means or where the real evidence stops and the hype begins.

In this episode of The Whole and Complete Woman Podcast, Dr. Alicia Newsome sits down with Katie Bean, DMS, PA-C, a physician associate of 16 years and founder of Escape the Clinic, to talk about the role of peptides in aging and recovery. Katie spent a decade in emergency medicine before moving into functional and regenerative medicine, where she discovered peptides firsthand, using them on herself before ever prescribing them to patients through her telehealth clinic.

This conversation goes deep on what peptides are and why they have gone mainstream, Katie's own experience with Sermorelin and BPC-157, the three major GLPs on the market and how they differ, why foundations like protein, hydration, strength training, and hormone optimization matter more than the peptide itself, how to protect your muscle while on a GLP, the biggest peptide myths Katie wants people to stop repeating, and where peptides do not belong, including pregnancy, breastfeeding, and cancer history. But the conversation goes beyond the science. Katie opens up about losing her younger sister Shelby in a car accident, the wake-up call it gave her about the gap between her stated priorities and her actual life, and how that loss led her to leave the traditional clinical model, build Escape the Clinic, and rebuild her definition of success around faith, family, and service. If you have ever wondered whether peptides are right for you, or felt like your calendar was lying about your priorities, this episode will change how you think about both.

Free Peptide Cheat Sheet: https://escapetheclinic.myflodesk.com/papeptidecheatsheet

Podcast: Escape the Clinic — https://podcasts.apple.com/us/podcast/escape-the-clinic/id1761218364

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Most women have been told that discipline looks like waking up before the sun to get a workout in, and that anything less is falling behind, when the truth is that sacrificing sleep for exercise can work directly against the results they are chasing.

Website: https://ketomaria.com/

Website: https://ketomaria.com/

This session was originally recorded live at the All Things Women Summit. If you would like to attend the next summit or apply to be considered as a speaker, visit www.allthingswomensummit.com.

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Most women living with unrelenting exhaustion have been told it is stress, hormones, or simply part of getting older, and they have learned to stop asking questions because no one has been able to give them a real answer.

Most women have spent years being told what to cut, what to avoid, and what to eliminate, yet despite following all the rules, they still feel confused, guilty, and exhausted by food. The problem is not willpower and it is not discipline. The problem is that the advice was never designed to be sustainable or to fit the real lives, cultures, and kitchens of actual women.

In this episode of The Whole and Complete Woman Podcast, Dr. Alicia Newsome sits down with Dr. Sabrina Falquier, a physician triple board certified in internal medicine, culinary medicine, and lifestyle medicine, and founder of Sensations Salud. Born and raised in Mexico City to Swiss and American parents, Dr. Falquier brings a deeply multicultural perspective to the intersection of food, culture, medicine, and health. After more than 15 years in primary care, she now works with universities, medical schools, teaching kitchens, and healthcare professionals around the world to help translate nutrition science into something people can actually use in their everyday lives.

This conversation goes deep on why 80% of chronic diseases are linked to food and lifestyle yet doctors receive almost no nutrition training in medical school, how to build a plate that is evidence based and genuinely enjoyable without turning every meal into a math equation, why cultural foods have been unfairly vilified and what that does to a person's identity and trust in the healthcare system, the 80/20 rule for eating that actually gives you permission to live, how batch cooking can transform your relationship with meal prep without eating the same sad leftovers all week, and why connection at the table, without screens, is one of the most underrated health interventions available to us right now. If you have ever felt guilty about enjoying food or overwhelmed by conflicting nutrition advice, this episode will change how you think about eating for good.

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