In this powerful episode of Sisterhood of S.W.E.A.T., Linda Mitchell sits down with Charles and Heidi Hatley, the couple behind Kava & Kettlebells, to challenge one of the most normalized beliefs in modern wellness: that alcohol is the best way to relax, unwind, or cope with stress.

Charles and Heidi share how their journey through fitness, parenthood, trauma, and healing led them to explore alternatives to alcohol—specifically kava, a traditional plant-based drink long used in Pacific Island cultures. What began as a personal experiment quickly became a lifestyle shift rooted in nervous system regulation, recovery, and intentional living.

Charles opens up about how his background in aviation and the Air Force exposed him to a deeply ingrained drinking culture, and how alcohol quietly undermined his fitness, recovery, sleep, and overall health. Heidi shares her own deeply personal story of surviving a near-fatal car accident that resulted in a traumatic brain injury, and how movement, nutrition, faith, and consistency played a critical role in her recovery.

Together, they discuss how kava works differently than alcohol or marijuana, why it supports calm without impairing awareness, and how it has helped them stay present—as parents, partners, and individuals—without numbing out. The conversation also explores the importance of sleep, cortisol regulation, screen boundaries, circadian rhythm, and creating intentional family routines in a world driven by constant stimulation.

This episode is an honest, grounded conversation about healing the nervous system, redefining relaxation, and modeling strength, faith, and calm in everyday life. It's not about extremes or perfection—it's about creating an environment where the body and brain can actually recover.

Whether you're sober-curious, burned out, navigating recovery, or simply questioning what real wellness looks like, this episode offers a refreshing perspective on choosing clarity, connection, and strength over numbing.

Topics discussed in this episode:

• Why alcohol quietly sabotages fitness, recovery, and brain health
• What kava is, how it works, and how it differs from alcohol and marijuana
• Nervous system regulation and why it's missing from most wellness conversations
• Healing after traumatic brain injury through movement, nutrition, and sleep
• Cortisol, sleep quality, and intentional evening routines
• Parenting without numbing in a high-stimulation culture
• Morning workouts, circadian rhythm, and daily structure
• Faith, resilience, and building a grounded family life

About Charles and Heidi Hatley:

Charles and Heidi Hatley are the voices behind Kava & Kettlebells, a platform and podcast focused on strength training, alcohol-free living, nervous system health, and intentional recovery. They are parents, fitness enthusiasts, and advocates for living fully present—without sacrificing clarity, connection, or purpose.

Listen, learn more, and connect:

Kava & Kettlebells
https://kavaandkettlebells.net

Kava & Kettlebells Podcast
https://kavaandkettlebells.net/podcast

One-sheet and episode reference
https://drive.google.com/file/d/12gV0nIl0Uu9Fps34sy0VnYPy3E0dvlFe/view?usp=drivesdk