What if your thyroid labs say you’re “normal,” but your body keeps saying otherwise? In this episode of Rooted in Wellness, my guest McCall McPherson, PA-C, founder and medical director of Modern Thyroid Clinic, joins me to uncover the science, symptoms, and solutions behind the thyroid epidemic. We explore why millions of women are told their labs look fine yet still feel exhausted, foggy, anxious, or stuck in bodies that no longer respond the way they used to. Together we unpack what’s missing in conventional thyroid care: why optimal ranges matter more than “normal,” how Hashimoto’s and Graves fit into the autoimmune puzzle, and how hormonal shifts during postpartum and perimenopause often trigger deeper imbalances. We talk adrenals, cortisol patterns, gut inflammation, and toxins, and how to use fasting and movement as gentle tools for restoration rather than depletion. McCall McPherson, PA-C, is the founder and medical director of Modern Thyroid Clinic, a nationwide integrative telemedicine practice specializing in advanced thyroid and hormone optimization.  What's Discussed: (00:00) Why “Normal” Isn’t Well: The Hidden Story of Thyroid Health (08:47) The Labs That Actually Matter, and Why Ranges Can Mislead You (18:42) Autoimmunity, Hormones, and the Female Thyroid Connection (26:47) Metabolism, Fasting, and Healing from the Inside Out (39:13) Adrenals, Cortisol, and How Stress Shapes Thyroid Function (49:25) Movement That Heals: Rethinking Exercise for Energy and Balance (01:02:33) Food, Inflammation, and the Power of Personalized Nutrition (01:10:00) From Confusion to Clarity: Becoming Your Own Thyroid Advocate Thank You to Our Sponsors: 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 Boncharge: Go to boncharge.com and use the code MONA to treat yourself to this incredible mask and get 15% off today. 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 McCall McPherson: Website: https://www.modernthyroidclinic.com Instagram: @mccallmcphersonpa Instagram: @modernthyroid

What if aging well didn’t have to feel like a science project, or a race against time?In this episode of Rooted in Wellness, I sit down with neuroscientist and longevity educator Dr. Kay Linker to explore the calm, grounded side of longevity. We talk about what’s really behind the “healthspan” movement, and how to balance data-driven tools like wearables with intuitive rituals that cost nothing: movement, laughter, breath, and rest. Dr. Kay explains why VO₂ max is one of the strongest predictors of cognitive longevity, how Zone 2 and Zone 5 training work, and why the brain thrives on both movement and recovery. We unpack the latest research on hormone testing and HRT, mitochondrial health, and autophagy, plus supplements that actually make a difference (think creatine, spermidine, omega-3s and more!). She also shares why sauna therapy, meditation, and friendship might be the most powerful “biohacks” of all. Dr. Kay Linker is a neuroscientist and educator bridging research and real-life application. Her work focuses on women’s brain health, hormone balance, and evidence-based longevity practices that support resilience, beauty, and mental clarity. What's Discussed: (00:00) Bridging ancient wisdom with modern science to redefine wellness. (03:58) Exploring biohacking, hormones, and the future of graceful longevity. (14:43) How movement shapes the brain and protects cognitive health. (22:32) Unlocking mitochondrial energy, fasting, and cellular renewal. (35:11) The healing power of heat, detox, and meditation for brain health. (43:53) Supplements that truly support longevity and vitality. (52:58) A holistic roadmap for aging well with grace and balance. (01:00:55) Peptides as powerful allies in recovery and regeneration. (01:06:07) The science behind hyperbaric oxygen and restorative health. Thank You to Our Sponsors: Qualia: Qualia Stem Cell was designed to support your body’s natural repair systems — helping you heal, recover, and keep going strong. And right now, you can try it for up to 50% off at qualialife.com/MONA. And here’s a bonus, use the code MONA for an additional 15% off your order at qualialife.com/MONA. 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 Dr. Kay Linker:  Intagram:@dr.kaylinker  Instagram:@aonian.longevity Website: https://www.aonian.org

What if your health is shaped just as much by the cosmos as it is by what you eat or how you move? In this episode of Rooted in Wellness, I sit with astrologer and empowerment mentor Madi Murphy to explore how tuning into the moon, your rising sign, and the archetypes of the zodiac can help you feel more grounded, resilient, and aligned. Madi shares the simple rituals that root her, the patterns that pull her off balance, and why embodying your authentic self is one of the most powerful medicines for burnout, anxiety, and disconnection. Together, we talk about the role intuition plays in health, how to spot when self-care turns into a stressful checklist, and why living in alignment can shift everything from your energy to your digestion. Madi Murphy is an intuitive astrologer, empowerment mentor, and the founder of CosmicRx, a spiritual wellness brand helping thousands of people align with their cosmic purpose and unapologetically own their magic. She’s the host of CosmicRx Radio, and the author of the upcoming book In the Cosmic Zone, a practical–magical guide to awakening your inner wisdom and rewriting your story from the stars down.  We Also Discuss: 07:45- Protecting Your Energy and Honoring Boundaries 12:03- Learning to Trust and Follow Your Intuition 24:27- Astrology as a Guide for Emotional Wellness 29:32- Living in Alignment with Your Cosmic Blueprint 42:05- Bridging Astrology and Holistic Healthcare 56:09- Finding Guidance in Times of Change 01:12:19- Unlocking Growth Through the Zodiac Thank You to Our Sponsors: Bon Charge: Go to boncharge.com and use the code MONA to treat yourself to this incredible mask and get 15% off today. Sunlighten: Experience it for yourself. Visit https://get.sunlighten.com/monasharma and use code MONA to save up to $1,400 on your sauna today. CosmicRx+: Madi is giving our community a free month inside CosmicRx+, her moon-based membership with bonus moon podcasts, seasonal ritual guides, and a live New Moon circle. Plus, you’ll join a private WhatsApp group of cosmic besties. Get yours 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 Madi Murphy:Instagram: @iammadimurphy Website: https://shop.cosmicrx.com/

What if the biggest shift in your health came not from supplements or diets, but from the way you sleep? In this grounding episode, I sit down with Dr. Michael Breus, known worldwide as The Sleep Doctor, to explore how sleep impacts every part of our well-being. A clinical psychologist and board-certified sleep specialist, Dr. Breus brings decades of research and real-world experience to show us that better sleep isn’t about complicated hacks, it’s about rhythm, consistency, and understanding your body’s natural design. Together, we uncover how aligning with your chronotype (Lion, Bear, Wolf) can transform your energy, why a consistent wake-up time is the true 80/20 of sleep, and how breathwork and HRV can quiet nighttime anxiety. We also dive into the connection between sleep, hormones, and weight, debunk common myths about melatonin, and highlight five free daily shifts that reset your rest and resilience. Dr. Michael Breus is a clinical psychologist and board-certified sleep specialist, author of multiple bestselling books, and a trusted voice on platforms like The Today Show and Oprah.  We Also Discuss: (00:00) Rooted Wellness & Why Sleep Comes First (03:52) Simplicity Over Hacks: The Real 80/20 of Rest (09:49) Consistent Wake Times & Anxiety-Calming Tools (20:05) Chronotypes Explained: Lions, Bears & Wolves (38:39) Sleep, Hormones & the Cost of Deprivation (51:00) Melatonin, Cannabis & Supplement Myths (01:04:45) Creating a Restful Sleep Environment (01:15:14) Ancient Wisdom & the Future of Sleep Wellness Thank You to Our Sponsors: Bon Charge: Go to Boncharge.com and use the code MONA to treat yourself to this incredible mask and get 15% off today. 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 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 Dr. Michael Breus:  Instagram: @thesleepdoctor Website: https://sleepdoctor.com/

When it comes to weight loss, most of us have been taught the same formula: eat less, move more, and work harder. But the truth is, lasting weight release isn’t about punishment or restriction, it’s about alignment, safety, and balance within your body. In this episode of Rooted in Wellness, I share five often-overlooked factors that influence your ability to release weight, blending ancient wisdom with modern science. You’ll learn why your self-talk directly impacts your biology, how syncing with your circadian rhythm resets metabolism, and why addressing hormones may be the missing link. I also explain how strength training just two to three times per week supports sustainable health, and why restorative movement can sometimes do more for your body than endless hours of cardio. If you’ve felt stuck despite “doing everything right,” this conversation offers a gentle, empowering path to create true balance and lasting change. I Also Discuss: (00:31) The surprising reason your body resists weight loss (12:17) What your internal clock has to do with your metabolism (24:17) The overlooked factor that could be stalling your progress (43:55) Why “pushing harder” might be backfiring on your goals (48:17) The mindset shift that changes everything Thank 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/quiz iFit: Movement is medicine—iFIT makes it personal, science-backed, and ready for you anytime, anywhere. Explore more at iFIT.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 @monasharma

What does it mean to truly live after hardship?  In this inspiring episode, I sit down with Dr. Dawn Mussallem, an integrative physician whose story is as extraordinary as her work. A stage 4 cancer survivor who lived with heart failure for over two decades before receiving a heart transplant, Dawn brings a rare perspective on resilience, healing, and hope. Together, we explore how mindset and gratitude shape recovery, why prevention and screening can be empowering instead of fear-driven, and how food, movement, and rest become powerful daily medicine. Dawn also shares how spirituality and science meet in her own healing journey, reminding us that health is about so much more than the absence of disease, it’s about vitality, grace, and purpose. Dr. Dawn Mussallem is an integrative physician at the Cleveland Clinic, specializing in lifestyle and preventive medicine. A stage 4 cancer survivor and heart transplant recipient, she brings rare personal insight into resilience and healing.  We Also Discuss: (00:00) A story of survival that redefines what healing really means (03:43) The moment Dawn’s life took a turn, and the resilience that followed (13:51) Where science meets spirituality in the healing journey (18:15) Facing life-threatening illness: what loss can teach us about living (23:15) Near-death as a doorway to transformation and grace (34:38) Daily practices that turned hardship into healing (41:59) Why mindset may be the most powerful medicine of all (47:26) Gratitude as biology: how it rewires the heart and body Thank You to Our Sponsors: Sunlighten: Experience it for yourself. Visit https://get.sunlighten.com/monasharma and use code MONA to save up to $1,400 on your sauna today. 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 Dr. Dawn Mussallem: Instagram: @drdawnmussallem

What if your health is shaped just as much by the culture you work in as it is by what you eat or how you move? In this episode of Rooted in Wellness, I sit with my friend John Lufburrow to explore the hidden impact of workplace environments on our well-being. John shares the three forces that keep him grounded: faith, family, and frequency. He opens up about how simple practices like affirmations, mindset shifts, and energy awareness create ripple effects that extend far beyond personal wellness. Together we explore burnout, the roots of our current “sick care” system, and why prevention and culture are essential for lasting health. John Lufburrow is the CEO and co-founder of Revive Health, a company reimagining how employers support the well-being of their people. With a career rooted in health care innovation, John brings a deep understanding of where our system falls short, and a clear vision for what’s possible when prevention, access, and culture come first. We Also Discuss: (00:00) Faith, Family, and Frequency: The Foundations of True Wellness (11:48) Why the U.S. Healthcare System Leaves So Many Behind (23:45) How Companies Can Build a Real Culture of Care (34:55) From Burnout to Balance: Empowering Employees in the Workplace (46:01) Beyond Perks: What Actually Works in Corporate Wellness (56:37) Values in Action: Turning Culture Into Lasting Change (01:06:32) The Future of Well-Being at Work and at Home (01:12:15) The Sandwich Generation: Caring for Parents While Raising Kids 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 John Lufburrow Instagram: @revive.health.members Website: https://www.revive.health/  Linkedin: https://www.linkedin.com/in/john-lufburrow

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