Rooted in Wellness with Mona Sharma

What if the holidays become a space where you stay connected to yourself instead of feeling depleted by January? In Part 3 of the holiday solos, I bring together everything we have been exploring so you can support your body with clarity and steadiness. I share how alcohol affects digestion, sleep, inflammation, and energy, and what the liver truly needs this time of year. You will hear the simple practices I use to minimize bloating, calm the nervous system, and keep my rhythm steady without perfectionism or restriction.We explore mindful drinking, gut friendly food choices, hydration rituals, and the supportive herbs and supplements that help your system recover with ease. I also talk about boundaries, emotional triggers, and how to stay grounded when gatherings feel overwhelming or routines fall apart.This final part is an invitation to choose nourishment, intention, and self trust so you can move through the season feeling centered, supported, and well.What's Discussed:(00:06) The Holiday Season and Why Our Rhythm Shifts(00:23) Today’s Focus: Supporting Your Body Through the Holidays(00:30) Your Grounding Guide for the Season Ahead(00:40) Alcohol, Digestion, Sleep, Boundaries, and Real Holiday Support(01:12) Question Seven: Mindful Drinking and What the Liver Needs(10:35) Tools for Bloating, Inflammation, and Gut Friendly Choices(23:57) Closing Reflections and Holiday NourishmentLearn 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.

If you have been feeling inflamed, fatigued, overly stressed, or unsure why your body is not responding the way it used to, this episode will help you understand what your physiology is trying to communicate. In today’s episode, I sat down with Dr. Ara Suppiah, a functional sports medicine physician who makes complex biomarker data feel simple, practical, and grounded. We explore why health is shaped by patterns and trends rather than isolated numbers and how markers like the Omega-3 index, hs-CRP, cortisol, and the neutrophil-to-lymphocyte ratio reveal what is happening beneath the surface. We also discuss oral health as an early inflammation signal, the connection between movement and longevity, and the small daily habits that strengthen resilience.Dr. Ara Suppiah is a functional sports medicine physician known for translating complex physiology into guidance people can apply right away.What's Discussed:(00:00) Why your labs look “normal” even when your body doesn’t(04:18) The biomarkers that quietly predict resilience or burnout(09:52) What Omega-3, hs-CRP, and NLR reveal about hidden stress(15:10) How your gums expose inflammation before symptoms begin(21:44) The link between movement, recovery, and long-term vitality(28:30) What natural movement teaches us about microbiome health(36:12) How overtraining disrupts hormones and drains energy(42:58) When tools and medications support longevity goals(51:05) How to build a physiology that ages slowly and feels groundedThank 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.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. Ara Suppiah :Website: http://www.draraoncall.com Instagram: @draraoncall

If you have been dealing with bloating, irregular digestion, sensitivities, or feeling off after meals, this episode will help you understand what your gut is trying to communicate. In today's episode, I sat down with Dr. Rajan Karan, a gastrointestinal surgeon and gut-health researcher who makes complex digestive science feel simple and grounded.We explore why digestion is more than isolated symptoms and how the microbiome functions as a living ecosystem that reflects your stress levels, routines, food diversity, and nervous system patterns. We also discuss the role of fiber, the oral microbiome, healthy transit time, and the small daily habits that genuinely improve gut resilience.This conversation is a reminder that supporting digestion does not require extremes. It begins with accessible, sustainable practices that help your whole body feel more rooted.Dr. Karan Rajan is a board-certified gastrointestinal surgeon and gut-health researcher known for translating complex physiology into practical guidance people can apply right away.What's Discussed:(00:00) How travel throws digestion, routine, and nervous system balance off(03:12) The simple morning rituals that create predictable energy and gut rhythm(05:08) When traditional medicine falls short and why prevention matters more(10:42) The deeper reasons bloating and sensitivities return even with a “healthy” diet(18:27) What fiber diversity really means and how it transforms your microbiome(26:42) How different fibers feed different microbes along the colon(33:15) The truth about stool tests and what they can actually reveal(55:32) Why gut diversity influences cravings, metabolism, mood, and long-term vitalityLearn 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. Karan Rajan:Website: https://www.drkaranrajan.com/ Instagram: @drkaranrajan Youtube: https://www.youtube.com/@DrKaran 

What if the symptoms you feel every day were actually gentle messages from your energy body asking you to slow down, reconnect, and listen a little more closely?In today’s episode, I sat down with Dr. Jason Yuan, a naturopathic doctor and acupuncturist whose work blends functional medicine with Eastern healing and energy wisdom. Our conversation explores what energetic congestion really looks like, why so many people feel ungrounded even when they are doing all the right things, and how subtle signals like fatigue, anxiety, digestive shifts, or feeling off are often early invitations back to balance.We talk about the biofield, the heart’s electromagnetic field, and the way emotions and belief shape healing. Dr. Jason shares simple, supportive practices you can begin right away to restore flow and reconnect with your inner guidance.This is a beautiful reminder that healing becomes possible when we honor every layer of ourselves.Dr. Jason Yuan is a naturopathic doctor, acupuncturist, and educator whose work sits at the intersection of functional medicine, Eastern healing, and energy medicine. What's Discussed:(00:00) Settling into LA and the surprising intensity beneath the calm(03:15) Blending functional medicine with the energetic layers of healing(07:54) Unlocking energy flow and understanding subtle early symptoms(13:13) What “blocked energy” actually looks like in the body(20:30) How mitochondria, coherence, and ancient wisdom connect(30:39) When physical symptoms reveal emotional or energetic roots(38:13) The role of belief, openness, and the placebo effect in healing(51:45) Simple daily practices to support flow, grounding, and inner balanceThank You to Our Sponsors:Sunlighten: Experience the healing power of light for yourself. Visit get.sunlighten.com/monasharma and use code MONA to save up to $1,400 on your own Sunlighten sauna; a space to recharge, restore, and reconnect with your body’s natural rhythm.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. Jason Yuan:Instagram: https://www.instagram.com/drjasonyuan

What if the holidays become a time to return to your natural rhythm instead of something you have to recover from? In Part 2 of the holiday solos, I answer your top questions about how to stay grounded, nourished, and supported through a season that often disrupts our routines. I share how I support my gut when travel and schedule changes show up, how I reduce bloating with simple daily rituals, and how I keep my energy steady using a blend of Ayurvedic wisdom and functional science.We explore mindful ways to enjoy nostalgic holiday foods without guilt, how to regulate your nervous system when emotions feel heightened, and the grounding rituals warm morning tonics, herbal teas, mindful chewing, breathwork, and post meal walks that help you feel balanced even when life feels full. I also share realistic tools for traveling well and navigating family dynamics with intention.This episode is an invitation to choose nourishment over pressure and stay rooted in what helps your body feel safe, calm, and well.What's Discussed:(00:00) Welcome Back to Rooted in Wellness(00:20) How Holidays Disrupt Your Rhythm and Energy(01:40) Your Top Holiday Wellness Questions(02:50) How to Support Your Gut When Routines Break(08:10) Travel and Microbiome Support That Actually Helps(13:45) Staying Nourished During Holiday Eating(20:10) Tools for Indulgent Meals Without Guilt(23:45) A Rooted Closing for a Season of EaseLearn 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.

What if aging wasn’t something that simply “happens,” but a reflection of how well your cells are able to repair, restore, and keep you in balance?Today on Rooted in Wellness, I’m joined by Dr. Nichola Conlon, scientist and founder of Nuchido, to explore how NAD, cellular repair, and lifestyle shape the way we age from the inside out. We dive into what NAD actually does in the body, why it declines so quickly, and how stress, inflammation, and modern living accelerate that loss.We also explore biological versus chronological age, what the newest tests can actually tell us, and why certain trends, NAD IVs, high-dose NMN/NR, and supplement stacking, aren’t always supportive. You’ll hear grounded, practical habits that naturally activate your repair pathways, along with early clinical findings showing improvements in inflammation, sleep, and even biological age.Dr. Nichola Conlon is the founder and CEO of Nuchido, where she brings years of training in molecular biology and drug development to the world of accessible longevity. Her approach is deeply science-informed yet refreshingly balanced, focused on restoring the body’s own repair systems so we can feel more clear, energized, and rooted as we age.What's Discussed:(00:00) Why Nature Calms Your Cells (Not Just Your Mind)(04:42) The “Inner Repair System” Your Body Is Begging You to Remember(09:04) How Modern Life Speeds Up Aging (More Than Genetics Ever Will)(23:27) NAD 101: The Molecule Your Energy Runs On(29:19) The Truth About NAD IVs, NMN, and Supplement Stacking(37:55) How Fasting and Movement Switch Your Repair Pathways Back On(43:44) Rebuilding NAD the Way Your Body Actually Wants(48:50) What a 28-Day Clinical Trial Revealed About Biological Age(56:07) Why NAD Matters Even More in Perimenopause & Menopause(01:09:05) NAD and Sleep: The Missing Link No One Talks AboutThank You to Our Sponsors:Nuchido: You can get 20% off your first order at nuchido.com with code MONA20.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. Nichola Conlon and Nuchido:Instagram: @drnicholaconlon Instagram: @nuchido Website: https://nuchido.com/ 

What if healing didn’t mean doing more, but simply returning your body to its natural rhythm?Today on Rooted in Wellness, I’m joined by Connie Zack, co-founder and co-CEO of Sunlighten, to explore how infrared and light therapy support the body’s innate ability to restore, repair, and regulate itself. We dive deep into what makes infrared different from traditional saunas, the science behind near, mid, and far wavelengths, and how each one interacts with your cells, mitochondria, and nervous system.We also discuss photobiomodulation, inflammation, HRV, sleep, and why the most powerful results come from consistency, not intensity. You’ll learn how to pair sauna sessions with breath work, meditation, and minerals to make them deeply restorative, especially during stressful or darker seasons.This is a conversation about reconnecting with light, warmth, and balance, the same elements our ancestors used to heal, through a modern, science-backed lens.Connie Zack is the co-founder and co-CEO of Sunlighten, a company dedicated to advancing safe, effective infrared and light therapies. We Also Discuss:(05:01) How infrared therapy became a daily ritual for calm, clarity, and balance.(17:55) The science behind infrared light and why not all wavelengths are created equal.(26:26) How light and heat work together to support detox, mood, and circulation.(36:12) The link between infrared therapy, mitochondrial energy, and longevity.(44:23) Why consistency, not temperature, creates the most powerful infrared results.(56:11) Simple ways to enhance your infrared sessions with breath, minerals, and ritual.(01:00:33) Real-life stories of healing and transformation through infrared therapy.(01:13:44) What’s next for infrared technology and how gratitude anchors true wellness.Thank You to Our Sponsors:Sunlighten: Experience the healing power of light for yourself. Visit get.sunlighten.com/monasharma and save up to $2,200 + FREE shipping + FREE gift with purchase through December 5th!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 Connie Zack and Sunlighten:Instagram: @sunlightensaunas Youtube: https://www.youtube.com/user/sunlightsaunas/videos Website: https://www.sunlighten.com/ 

What if the holidays weren’t something you had to recover from, but a chance to return to your natural rhythm?Today on Rooted in Wellness, I’m answering your top questions about how to feel grounded, nourished, and supported through a season that often disrupts our routines. I break down how to strengthen immunity, support digestion, reduce bloating, and stay energized using both Ayurvedic principles and modern functional science.We explore mindful ways to enjoy nostalgic holiday foods without guilt, how to regulate your nervous system around emotional triggers, and simple rituals, like warm morning tonics, post-meal walks, herbal teas, and breathwork, that help you stay balanced even when schedules shift. I also share realistic tools for traveling, drinking mindfully, and navigating family dynamics with more ease and intention. This episode is an invitation to choose nourishment over perfection and stay rooted in what helps your body feel safe, calm, and well.What's Discussed:(00:06) How to Stay Well When the Holidays Disrupt Your Rhythm(12:34) Winter Indulgence Without the Aftermath: Digestion That Actually Feels Good(22:48) Enjoy the Treats You Love Without Spiraling or Guilt(30:22) Travel-Proof Your Gut: Simple Microbiome Support on the Go(44:53) How to Break the Holiday Binge–Restrict Cycle for Good(51:42) What to Do Right After You Overindulge (Without Punishment)(01:02:23) Realistic Holiday Self-Care: Rituals That Keep You Grounded(01:15:33) A Rooted Approach to Joy, Health, and Ease This SeasonLearn 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.

What if longevity wasn’t about adding more to your routine, but about helping your body do what it’s already designed to do?Today on Rooted in Wellness, I’m joined by Dan Pardi, Chief Health Officer at Qualia Life Sciences, to explore how stem cells, cellular repair, and resilience actually work in the body. We discuss why recovery shifts as we age, the role of inflammation in slowing regeneration, and how simple lifestyle rhythms like movement, sleep in true darkness, fasting, and circadian alignment create the internal environment for healing.We also look at senolytics, autophagy, and stem cell support through a grounded, science-informed lens that feels accessible rather than extreme. This is the bridge we love on this show: emerging research meeting practical daily life.Dan Pardi leads health strategy and research at Qualia Life Sciences, where he focuses on supporting the body’s natural repair systems through education, systems-level formulation, and a healthspan-first approach. His work blends emerging science with real-world application to help people feel well longer.We Also Discuss:(00:00) Why Healing Isn’t Just Physical: The Emotional + Lifestyle Foundation(04:55) Resilience in Real Life: Getting Back on Track with Compassion(10:25) We Don’t Age All at Once: Personalized Aging & Repair Patterns(14:08) Stem Cells 101: The Body’s Built-In Repair System(20:33) What We Get Wrong About Healing (and What Actually Works)(28:28) How Stem Cells Keep Us Young—Until They Don’t(33:20) Stem Cell Exhaustion: Why Recovery Slows with Age(50:14) Supporting Regeneration Without Overwhelm(58:21) The Pulse Protocol: Activating Repair, Then Resting(01:07:44) The Future of Aging: Reprogramming, Senolytics & Longevity Science(01:22:18) How to Explore Stem Cell Support Safely and IntentionallyThank You to Our Sponsors:Qualia: If you’d like to try the products Dan and I talked about, you can visit www.qualialife.com/mona and use my code MONA for 15% off.Bon charge: Bon charge: Go to boncharge.com and use the code MONA to treat yourself to this incredible mask and get 15% off today.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 Dan Pardi and QualiaFacebook: https://www.facebook.com/Qualialife  Instagram: @qualialife  LinkedIn: https://www.linkedin.com/in/danpardi/

What if the symptoms you’re trying to fix, fatigue, bloating, anxiety, weight change, are really your body’s way of asking you to listen? Today on Rooted in Wellness, me and my guest Dr. GuyCitrin, explore the intricate connection between the gut, hormones, and nervous system, and how inflammation and stress create the “stuck” feeling so many women describe. This is the bridge we love on this show: modern functional medicine meeting ancient wisdom in a way that feels empowering, not overwhelming.In this conversation, we dive into why gut health must come before hormone therapy, how nervous system regulation transforms digestion, and why true detoxification isn’t a cleanse, it’s a reconnection to your body’s natural rhythm. We also discuss peptides, NAD, and regeneration through a balanced, grounded lens.Dr. Guy Citrin is a board-certified naturopathic doctor and founder of Citrin Wellness and EndoAxis, where he helps patients restore vitality through integrative gut and hormone optimization. He blends evidence-based functional medicine with the wisdom of Ayurveda and emotional healing to guide people toward true regeneration.What's Discussed:(00:00) Reclaiming Your Health: What Wellness Really Means(05:58) The Gut is the Gateway: Where Real Healing Begins(16:15) How Gut Health Shapes Every Hormone in Your Body(24:34) Decoding Female Hormones: What Balance Actually Looks Like(31:26) PCOS Is Not One Thing: Understanding the Real Root Causes(42:30) Your Nervous System on Fire: The Hidden Cost of Inflammation(47:03) Stress, Digestion, and the Body’s Cry for Safety(51:13) Detox Without Deprivation: Supporting the Body’s Natural Rhythm(01:04:16) Learning to Trust Your Body Again(01:08:36) The Peptide Conversation: When Modern Science Meets Healing(01:14:00) NAD, Regeneration, and the Future of Cellular Repair(01:21:40) Creating a Whole-Body Ecosystem for Lasting WellnessLearn 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. Guy Citrin:Website: https://www.doctorguy.com/ Clinic: https://citrinwellness.com/ Instagram: @askdrguy