Rooted in Wellness with Mona Sharma

Ashley Koff, RD — a registered dietitian with 25+ years of clinical practice and founder of The Better Nutrition Program — discusses why diets stop working and how digestion often gets overlooked. She unpacks food noise, shifting hunger cues, stress effects on satiety, and the roles of GLP-1, GIP, CCK, and PYY. Practical meal-structure and upstream nutrition strategies for lasting satiety are highlighted.

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” theme03:10 — Feeling rooted vs. uprooted: why mornings spiral when you start with your phone07:40 — Rapid fire: the biggest longevity myth, what actually moves the needle, and what most people don’t track12:30 — 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 antioxidants34:10 — 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 different55:20 — Dosing, food sources (salmon), digestion, safety, and who should be cautiousThank 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/

Dr. Mindy Peltz, Doctor of Chiropractic and bestselling author known for Fast Like a Girl, champions metabolic health and women's fasting. She reframes menopause as awakening. Topics include nervous system regulation, the hormone hierarchy with A1C as foundational, nature and solitude for healing, and fasting as metabolic reset and spiritual practice.

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 coherenceThank 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/macalifeHerbatonin: https://symphonynaturalhealth.com/products/herbatoninpHQuintessence: https://symphonynaturalhealth.com/products/ph-quintessenceWhat'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 lensThank 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 

Feeling tired, wired, or overwhelmed has become so common that many women stop questioning it. When wellness starts to feel like another full-time job, it is often a sign that the body is asking for something simpler, steadier, and more supportive.In today’s episode, I sit down with Kate Prince and Jo Woodhurst of Ancient + Brave to explore why modern wellness has become so complicated, and how we can return to practices that actually help us feel well. We talk about ritual over routine, blending instead of balance, and the role nature, rhythm, and community play in nervous system regulation and long-term resilience.We also explore the supplement space through a higher standard, including sourcing, formulation, and synergy, while reframing collagen, creatine, and nighttime support as tools that nourish rather than overstimulate.Kate Prince is the founder of Ancient + Brave, a B Corp certified wellness brand rooted in sustainability and education. Jo Woodhurst is the brand’s Director of Nutrition and Education, bringing a science-led, whole-body approach focused on helping people feel genuinely supported.What's Discussed:(00:00) What it means to feel rooted and why simplicity and regulation matter for health(08:00) Morning rituals, nature, and the free daily practices that calm the nervous system(16:00) Bravery in everyday life and why wellness does not need to be extreme(24:00) Why modern wellness feels so complicated and how trends pull us out of balance(32:00) Ritual versus routine and why meaning creates long-term consistency(40:00) Collagen, creatine, and reframing supplements as support rather than optimization(48:00) Sleep, nighttime rituals, and nourishing the body without overstimulation(56:00) Burnout, stress, and why blending life works better than chasing balance(1:04:00) Longevity, resilience, and creating health that leaves room to truly liveThank You to Our Sponsors:LeelaQ: Leela Quantum Tech focuses on balance and energetic support for daily life. 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/ 12 tips: Small shifts, big energy—feel clearer, brighter, and more like you.Download my 12 wellness tips with Dr. Mark Hyman: monasharma.com/12tipsLearn 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 Ancient + BraveInstagram: https://www.instagram.com/ancientandbrave/Tiktok: https://www.tiktok.com/@ancientandbrave  Website: Visit https://ancientandbrave.earth/ and use code MONA for $10 off any order.

Feeling tired, wired, or out of balance has become so normalized that many people stop questioning it. If your nervous system feels constantly “on,” your sleep feels light, or your body struggles to fully settle, this conversation offers a new way of understanding what may be happening beneath the surface.In today’s episode, I sit down with Todd Shipman to explore the invisible influences shaping our health in modern life. We talk about quantum energy, electromagnetic exposure, and the human biofield through both a scientific and ancient wisdom lens. We explore how modern environments quietly interact with the nervous system over time, why so many symptoms get dismissed or normalized, and how presence, grounding, and rhythm play a foundational role in regulation and resilience.Todd Shipman is a former technology executive and the CEO of Leela Quantum Tech, working at the intersection of innovation, science, and energetic intelligence. He advocates for quantum energy and natural wellness technologies, known for bridging innovation, science, and energetic intelligence. What's Discussed:(00:00) What it means to feel rooted and why regulation is the foundation of health(08:00) Presence, nature, and the free daily practices that ground the nervous system(16:00) Common misconceptions about quantum energy and why it isn’t “woo”(24:00) EMFs, modern environments, and the invisible stressors we normalize(32:00) Ancient wisdom, biofields, and how energy was understood long before science(40:00) Terrain, resilience, and why healing is not about blaming food or symptoms(48:00) Ethical technology, discernment, and how to evaluate what actually works(56:00) Protecting children, homes, and sleep in an increasingly wired world(1:04:00) The future of quantum healing and what true optimization could look likeThank You to Our Sponsors: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/quizLearn 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 Todd:Website: https://leelaq.com/ Instagram: https://www.instagram.com/leelaquantum Instagram: https://www.instagram.com/thatoddtodd/ 

What if the symptoms you’ve learned to live with were actually your body asking for deeper support?In this episode of Rooted in Wellness, I’m sharing reflections from a powerful panel I was honored to be part of at the 1 Billion Followers Summit, alongside Samantha Prabhu and Shayun, and hosted by Abdul Karim Hanif and Dr. Iman. Together, we explored how women can reclaim agency over their health, voices, and bodies.Being on that stage reinforced something I see every day in my work: women are often taught to normalize stress, fatigue, digestive issues, and hormonal imbalance instead of listening to what their bodies are communicating. In this episode, I talk about the biggest gaps in women’s health, why so many high-functioning women are living in survival mode, and how female biology thrives on rhythm rather than constant pushing. We explore stillness, nervous system regulation, and emotional health as foundations for healing, and why your health protocol should be as unique as your biology.What's Discussed:00:04) Why Women’s Health Was Built on the Wrong Blueprint(03:12) The Symptoms Women Are Taught to Normalize and Why That’s a Problem(07:45) High Functioning vs Truly Well: When Coping Becomes the Baseline(12:58) The Hidden Cost of Chronic Stress on Female Biology(17:40) Why Stillness and Nervous System Regulation Matter More Than Doing More(22:31) Your Healing Path Should Be As Unique As Your Biology(27:18) Technology, Data, and Reclaiming Agency in Women’s Health(32:06) Rest, Rhythm, and Regulation as the Foundation for Healing(36:42) Turning Down the Noise and Rebuilding Trust With Your BodyLearn 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 Samantha Ruth Prabhu:Award-winning actress, entrepreneur, and podcast host who uses her platform to advocate for women’s health awareness, autonomy, and informed choice.Instagram: @samantharuthprabhuofflLearn more about Shayoon (Shayun):(Healer, artist, and founder of the Light Force Center, supporting emotional healing and self-empowerment.)https://www.instagram.com/shayoon Learn more about Abdul Karim Hanif:(Radio presenter at Pulse 95 and on-stage host guiding conversations on culture, creativity, and wellness.)https://www.instagram.com/abdulonair/ 

Cholesterol is one of the most fear-charged topics I hear about from clients, and the conversation often starts with a lab result that feels alarming without much context. If you’ve ever been told your cholesterol is “high” and left feeling confused, anxious, or unsure what actually matters, this episode is for you.In today’s conversation, I sat down with Jonny Bowden to unpack what cholesterol really tells us, and where the standard approach often falls short. We talk about why total cholesterol can be misleading, why LDL is far more nuanced than “good” or “bad,” and which markers like ApoB, particle size, and Lp(a) provide a clearer picture of cardiovascular risk. We also explore insulin resistance, inflammation, and metabolic health as foundational drivers that deserve far more attention.Jonny Bowden is a renowned nutrition educator and bestselling author, including co-author of The Great Cholesterol Myth, known for helping people rethink heart health through science, context, and common sense.What's Discussed:(02:05) Simple daily rituals that support grounding and long-term health(06:40) Why standard cholesterol labs often create fear without clarity(12:15) LDL, particle size, and what actually drives cardiovascular risk(18:10) ApoB and Lp(a), the heart markers most people are never told about(26:30) Insulin resistance as the missing link in heart health conversations(38:15) Continuous glucose monitoring and what it reveals about daily habits(49:10) Inflammation, omega-3s, and the modern imbalance affecting longevity(01:02:40) The overlooked longevity lesson from the Blue ZonesThank You to Our Sponsors: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/MONA35.12 tips: Small shifts, big energy—feel clearer, brighter, and more like you.Download my 12 wellness tips with Dr. Mark Hyman: https://www.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:http://monasharma.com/quizLearn 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 Jonny Bowden:Instagram: https://www.instagram.com/jonnybowden/ Webiste: https://www.jonnybowden.com/ 

Inflammation is one of the most common words I hear from clients, yet so few people truly understand what it means or how it shows up in the body. If you have been dealing with joint pain, fatigue, digestive issues, brain fog, or a sense that your body feels constantly dysregulated, this conversation is for you.In today’s episode, I sat down with Dr. Shivani Gupta to explore inflammation through the lens of Ayurveda and modern science. We talk about how chronic inflammation develops, why digestion and daily rhythm matter so much, and how understanding your unique constitution can change the way you care for your body. We also dive into simple, grounding rituals like tea time, movement in nature, supporting digestive fire, and the science behind turmeric as a powerful anti-inflammatory when used intentionally.Dr. Shivani Gupta is an Ayurvedic practitioner, PhD researcher, and author of The Inflammation Code, dedicated to helping people heal at the root and reconnect with their body’s wisdom.What's Discussed:(02:10) Daily rituals that help the body feel grounded and regulated(08:00) Early signs of inflammation most people overlook(11:20) What chronic inflammation really is and why it becomes the root of disease(14:30) Ayurvedic constitutions and why personalized healing matters(19:00) Life stages, perimenopause, and shifting inflammation patterns(22:40) Turmeric science and why most supplements miss the mark(31:10) Why herbal remedies take time and how to know they are working(41:00) Digestion, digestive fire, and the gut as the center of healing(53:30) Detox, nourishment, and restoring balance in a toxic modern worldThank You to Our Sponsors:Timeline: Supporting your cells is one of the most impactful places to invest in your long-term health. Shop Timeline Nutrition here and use code MONA at checkout to save.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 BIOptimizers: Go to bioptimizers.com/mona and use promo code MONA upon checkout to save 10% off your order!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/quizLearn 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. Shivani Gupta:Website: https://shivanigupta.com/ Instagram: @dr.shivanigupta