If you’ve ever thought, “I’m so tired… but I slept,” this episode will hit home.

After two powerful conversations with Dr. Kirk Parsley and Dr. Chris Winter in our Sleep Series, we’re rounding it out with a perspective everyone needs: rest is not the same as sleep.

Dr. Saundra Dalton-Smith, physician, bestselling author of Sacred Rest, and creator of the Seven Types of Rest Framework, joins Susan to break down the real reasons you feel exhausted… and how to finally replenish your energy in ways sleep alone never could.

This framework is transforming the way individuals, organizations, and high achievers understand burnout, productivity, and wellbeing, and once you hear it, everything clicks.

In This Episode:

• The 7 Types of Rest, physical, mental, emotional, creative, sensory, social, and spiritual
  
  
  
• Why sleep doesn’t fix exhaustion (and what type of rest you may actually need)
  
  
  
• Signs you’re hitting burnout long before you realize it
  
  
  
• Why “rest ethic” matters as much as work ethic
  
  
  
• How rest impacts relationships, intimacy, boundaries, and presence
  
  
  
• Simple restorative practices you can integrate into your daily life
  
  
  
• Why some people feel exhausted even with perfect sleep scores and labs

This episode is the missing piece to the sleep series, tying together sleep, lifestyle, epigenetics, and human wellbeing in a way that’s practical, compassionate, and game-changing.

Learn more about our guest Dr. Saundra Dalton-Smith

Dr. Saundra Dalton-Smith is a Board-Certified internal medicine physician, speaker, and award-winning author. She is an international well-being thought-leader featured in numerous media outlets including Prevention, MSNBC, Women’s Day, FOX, Fast Company, Psychology Today, INC, CNN Health, and TED.com. She is the author of numerous books including her bestseller Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity, including insight on the seven types of rest needed to optimize your productivity, increase your overall happiness, overcome burnout, and live your best life. Over 250,000 people have discovered their personal rest deficits using her free assessment at RestQuiz.com. Learn more about Dr. Saundra at DrDaltonSmith.com.

RESOURCES:

Connect with : Dr. Saundra Dalton-Smith
Twitter: https://twitter.com/DrDaltonSmith
Facebook: https://www.facebook.com/DrSaundraDaltonSmith
Instagram: https://www.instagram.com/drdaltonsmith/
Pinterest: https://www.pinterest.com/drdaltonsmith/

Find all of Kate and Susan’s Resources and links in the show notes:

https://healthyawakening.co/2025/11/17/episode93

Connect with Susan: https://healthyawakening.co/

Connect with Kate: https://theradiantlifeproject.com/

Visit the website: healthyawakening.co/podcast

Find listening links here: https://healthyawakening.co/links

P.S. Want reminders about episodes? Sign up for our newsletter, you can find the link on our podcast page! https://healthyawakening.co/podcast

Think that “a glass of wine a day” is good for you? Think again.

In this raw and real mini episode, certified epigenetic human performance coach Susan Robbins breaks down what alcohol actually does to your brain, body, and genes.and why the effects go far deeper than most people realize. From neurotransmitter disruption and dopamine crashes to inflammation, hormone imbalance, and genetic expression, Susan unpacks the hard science behind your favorite cocktail.

In this episode:

• How alcohol rewires the brain’s chemistry and affects memory, decision-making, and mood
  
  
  
• Why your health type and DNA variants (like MTHFR or APOE4) determine how your body responds
  
  
  
• The real connection between alcohol, Alzheimer’s risk, and chronic inflammation
  
  
  
• Why some people experience faster aging, hormonal shifts, or poor recovery from drinking
  
  
  
• What you can do to support detox pathways and protect your long-term health
  
  
  

Whether you’re curious about your own relationship with alcohol or simply want to make more informed choices, this episode is packed with eye-opening insights on how every sip influences your epigenetic expression and overall wellbeing.

Listen now and come back next week for Part 2: Alcohol and Sleep, you’ll be shocked at what really happens when you mix the two.

RESOURCES:

Show notes: https://healthyawakening.co/2025/11/14/episode92

Visit the website: healthyawakening.co/podcast

Find listening links here: https://healthyawakening.co/links

Connect with Susan:

• Check out Susan’s NEW E-book! Download it FREE here: https://healthyawakening.co/ebook-signup
• Contact me for your DNA testing or epigenetic coaching! To schedule a FREE Personalized Health Strategy Session, send an email to susan@healthyawakening.co
• Facebook: https://www.facebook.com/susanrobbinshealthyawakening
  Instagram: @susanrobbins_epigeneticcoach
• Susan’s LinkTree: https://linktr.ee/susanrobbins

Connect with Kate King:

• Kate’s Website: https://TheRadiantLifeProject.com

Kate’s Linktree: https://linktr.ee/theradiantlifeproject

P.S. Want reminders about episodes? Sign up for our newsletter, you can find the link on our podcast page! https://healthyawakening.co/podcast

If you’ve ever laid awake at 3AM, counting sheep, overanalyzing your life, and stressing that you’ll be a zombie tomorrow, this episode, part 2 of our series on sleep, is one you don’t want to miss.

Today, Susan and Kate sit down with the Dr. Christopher Winter, neurologist, sleep medicine specialist, and author of The Sleep Solution and The Rested Child. He’s the go-to expert for pro athletes, firefighters, and anyone who’s ever wondered, “What’s wrong with my sleep?”

But here’s the twist: according to Dr. Winter, your sleep might not be “broken” at all. In fact, the way we think about sleep, our fears, expectations, and obsession with perfection, might be the real problem.

This isn’t another conversation about blue light and blackout curtains. Dr. Winter flips the script on everything you think you know about insomnia, sleep hygiene, and the infamous “8-hour rule.” You’ll laugh, you’ll learn, and you might just stop fearing those restless nights once and for all.

Because maybe, just maybe… your body knows exactly what it’s doing.

In this episode:

• Insomnia isn’t a disease, it’s a perception. Most people who say they “can’t sleep” are actually sleeping more than they realize. The problem isn’t sleep, it’s the anxiety about sleep.
• The real secret? Be happy awake or asleep. When you stop fearing wakefulness, insomnia loses its power.

This conversation will make you rethink everything you thought you knew about sleep, and maybe even help you stop fighting with your pillow.

P.S. This is part 2 of our sleep series! Check out last week's episode with Dr. Kirk Parsley for another perspective on sleep!

Learn more about our guest Dr. Christopher Winter

Dr. Christopher Winter has practiced sleep medicine and neurology in Charlottesville, Virginia since 2004, but has been involved with sleep medicine and sleep research since 1993. Currently he is the owner of Charlottesville Neurology and Sleep Medicine clinic and CNSM Consulting. He is the author of The Sleep Solution: Why Your Sleep Is Broken and How To Fix It as well as The Rested Child: Why Your Tired, Wired or Irritable Child May Have A Sleep Disorder--And How To Help. In addition to working with numerous professional sports organizations to help their athletes optimize sleep, he is the host of the podcast Sleep Unplugged with Dr. Chris Winter which has consistently ranked as one of the most popular medical podcasts in the country. He is also the host of the Sleep.com series Sleeping Around with Dr. Chris Winter.

RESOURCES:

Connect with Dr. Chris Winter

Website: https://www.wchriswinter.com/

Instagram: https://www.instagram.com/drchriswinter

Youtube: https://www.youtube.com/@SleepUnpluggedPodcast

Tiktok: https://www.tiktok.com/@drchriswinter

Find all of Kate and Susan’s Resources and links in the show notes:

https://healthyawakening.co/2025/11/03/episode89

Connect with Susan: https://healthyawakening.co/

Connect with Kate: https://theradiantlifeproject.com/

Visit the website: healthyawakening.co/podcast

Find listening links here: https://healthyawakening.co/links

P.S. Want reminders about episodes? Sign up for our newsletter, you can find the link on our podcast page! https://healthyawakening.co/podcast

The holidays don’t have to leave you exhausted, bloated, or burned out. In this lively mini episode, Susan Robbins and Lisa St. Ledger share practical, real-world strategies to help you enjoy the season without sacrificing your health, sleep, or sanity.

From nutrition and hydration to stress management and mindset, this episode is packed with realistic tips you can start using now to glide through the holidays with more energy and ease.

In this episode:

• Why “cold and flu season” is really stress, sugar, and sleep deprivation season
• How to set clear intentions before the holidays even begin
• Smart swaps for alcohol, sugar, and party snacks that still feel festive
• Simple movement and hydration hacks to balance your body
• Tips for navigating food sensitivities and avoiding peer pressure at gatherings
• How to wrap up the season feeling vibrant, not depleted

This isn’t about deprivation, it’s about design.

Learn how to honor your body, enjoy the celebrations, and head into the new year feeling your best.

Learn More about Lisa St. Ledger:
Accredited Health & Wellness Coach | Endorsed PH360 Health Coach | Advocate for Lasting Health Transformation

With over 28 years of experience as an educator, I have witnessed how knowledge, empowerment, support, and fostering self-efficacy can create lasting change. As an Accredited Health and Wellness Coach, my mission is to guide individuals on their unique health journeys, helping them unlock their full potential by tapping into their personal epigenetics using the PH360 platform.

RESOURCES:
Connect with Lisa St. Ledger:

Website: https://resolutionhealth360.com/

Holiday Mini Guide: https://resolution-health-360.kit.com/c039956d3f

HistaHarmony: http://healthygut.com/healthyawakenings

Beam Minerals: https://www.bkd42s7gh.com/AWAKEN/

Dry Brine Turkey for the Best Thanksgiving Turkey - Primally Inspired

https://www.primallyinspired.com/dry-brine-turkey/

Show notes: https://healthyawakening.co/2025/11/07/episode90

Visit the website: healthyawakening.co/podcast

Find listening links here: https://healthyawakening.co/links

Connect with Susan:

• Check out Susan’s NEW E-book! Download it FREE here: https://healthyawakening.co/ebook-signup
• Contact me for your DNA testing or epigenetic coaching! To schedule a FREE Personalized Health Strategy Session, send an email to susan@healthyawakening.co
• Facebook: https://www.facebook.com/susanrobbinshealthyawakening
  Instagram: @susanrobbins_epigeneticcoach
• Susan’s LinkTree: https://linktr.ee/susanrobbins

Connect with Kate King:

• Kate’s Website: https://TheRadiantLifeProject.com
• Kate’s Linktree: https://linktr.ee/theradiantlifeproject

P.S. Want reminders about episodes? Sign up for our newsletter, you can find the link on our podcast page! https://healthyawakening.co/podcast

What if the single most powerful health intervention isn’t a supplement, workout, or therapy, but sleep?

In this conversation, former Navy SEAL and leading sleep expert Dr. Kirk Parsley joins Susan to share how years of working with the world’s most elite warriors revealed the devastating impact of sleep deprivation, and the extraordinary healing that happens when we finally rest.

From Ambien addiction to brain inflammation, hormones, aging, stress, and recovery, Dr. Parsley pulls back the curtain on what happens when we neglect our body’s most essential repair mechanism. He explains why sleep is the foundation of every other “pillar of health,” how it regulates hormones and epigenetic expression, and why six hours a night is slowly destroying your energy, focus, and longevity.

You’ll hear:

• The fascinating story of how a high school dropout became the Navy SEALs’ go-to medical doctor
  
  
  
• What happens in your brain when you use sleep aids, and why they don’t work
  
  
  
• The connection between sleep, hormones, metabolism, and aging
  
  
  
• Why stress, inflammation, and sleep deprivation are at the root of nearly every chronic issue
  
  
  
• How to repair your sleep cycles naturally, and finally wake up feeling restored
  
  
  

This episode is raw, real, and life-changing. If you’ve ever thought “I can get by on six hours,” this conversation will change your mind, and maybe even your future health.

P.S. Stay tuned for part 2 on sleep next week with Chris Winters!

Learn more about our guest Dr.Kirk Parsley

Kirk Parsley completed SEAL training at the age of 19 and served as a 60-gunner on SEAL Team Five in Coronado, California. He left the SEAL community in 1994 to pursue a college education. Later, he re-entered the US Navy to attend the military's medical school in Bethesda, Maryland, where he was commissioned as a Navy Officer in 2000.

After completing medical school, internship, and residency, Kirk returned to the SEAL teams as the physician for the West Coast SEAL teams. Kirk was tasked with helping the world's most elite warriors optimize and maintain their performance after eight years of sustained combat. It was during this period that he noticed a significant gap between "healthcare" and true "health optimization."

Read Dr. Kirk’s full bio on the show notes!

RESOURCES:

Connect with Dr. Kirk Parsley:

Website: https://docparsley.com/

Instagram: https://www.instagram.com/kirkparsley/

Instagram: https://www.instagram.com/sleepremedy/

Find all of Kate and Susan’s Resources and links in the show notes:

https://healthyawakening.co/2025/11/03/episode89

Connect with Susan: https://healthyawakening.co/

Connect with Kate: https://theradiantlifeproject.com/

Visit the website: healthyawakening.co/podcast

Find listening links here: https://healthyawakening.co/links

P.S. Want reminders about episodes? Sign up for our newsletter, you can find the link on our podcast page! https://healthyawakening.co/podcast

Some friendships lift you up. Others leave you drained, itchy, or a little emotionally swollen.
(Think of it as a friendship allergy.)

In this fun-yet-insightful mini, Susan and Kate unpack what “friendship allergies” are, those subtle relationship dynamics that your system just can’t tolerate anymore. From lack of reciprocity to emotional one-way streets, they explore how tuning in to what irritates your energy can actually lead you to deeper, more aligned connections.

In this episode:

• What a “friendship allergy” is and why it matters
• How to spot the relationships that drain rather than nourish you
• Why self-awareness is the cure for repeating old dynamics
• How aligned friendships support healthy hormones, mood & genetic expression
  
  
  

This mini will make you reflect, and maybe rethink the company you keep, so you can surround yourself with people who feel like medicine, not hives.

RESOURCES:

Show notes: https://healthyawakening.co/2025/10/31/episode88

Visit the website: healthyawakening.co/podcast

Find listening links here: https://healthyawakening.co/links

Connect with Susan:

• Check out Susan’s NEW E-book! Download it FREE here: https://healthyawakening.co/ebook-signup
• Contact me for your DNA testing or epigenetic coaching! To schedule a FREE Personalized Health Strategy Session, send an email to susan@healthyawakening.co
• Facebook: https://www.facebook.com/susanrobbinshealthyawakening
  Instagram: @susanrobbins_epigeneticcoach
• Susan’s LinkTree: https://linktr.ee/susanrobbins

Connect with Kate King:

• Kate’s Website: https://TheRadiantLifeProject.com

Kate’s Linktree: https://linktr.ee/theradiantlifeproject

P.S. Want reminders about episodes? Sign up for our newsletter, you can find the link on our podcast page! https://healthyawakening.co/podcast

Did you know your friendships are shaping your biology every single day?

From the way your genes express themselves to how your body handles stress, your connections literally change your chemistry.

In this episode of Everyday Epigenetics: Raw, Real, Relatable, Susan Robbins and Kate King explore the fascinating science of how friendship affects your mental, emotional, and physical health. They unpack what’s really happening beneath the surface when you feel seen, supported, or stressed in your relationships, and how those interactions send powerful messages to your genes.

Here’s what they dive into:
How healthy friendships boost feel-good hormones like oxytocin, dopamine, and serotonin, and why that matters for longevity and resilience.

Why conflict, disconnection, and toxic friendships can actually increase cortisol and inflammation in the body.

The importance of reciprocity and emotional safety, and how honest communication helps regulate your nervous system.

How different “health types” experience connection, from the social connector to the solo recharger.

Simple ways to strengthen your social ecosystem and nurture friendships that truly support your biology.

This conversation bridges heart and science, reminding us that friendship isn’t just nice to have, it’s a vital part of our epigenetic health. The people you surround yourself with can either activate your stress genes or your thriving ones.

So, who in your life helps your genes feel safe enough to flourish?

RESOURCES:

Check out Susan’s NEW E-book! Download it FREE here: https://healthyawakening.co/ebook-signup

Show notes: https://healthyawakening.co/2025/10/27/episode87

Visit the website: healthyawakening.co/podcast

Find listening links here: https://healthyawakening.co/links

Connect with Susan:

• Check out Susan’s NEW E-book! Download it FREE here: https://healthyawakening.co/ebook-signup
• Contact me for your DNA testing or epigenetic coaching! To schedule a FREE Personalized Health Strategy Session, send an email to susan@healthyawakening.co
• Facebook: https://www.facebook.com/susanrobbinshealthyawakening
  Instagram: @susanrobbins_epigeneticcoach
• Susan’s LinkTree: https://linktr.ee/susanrobbins

Connect with Kate King:

• Kate’s Website: https://TheRadiantLifeProject.com

Kate’s Linktree: https://linktr.ee/theradiantlifeproject

P.S. Want reminders about episodes? Sign up for our newsletter, you can find the link on our podcast page! https://healthyawakening.co/podcast

Your nervous system is the command center for how you feel, safety, stress, connection, even joy all start here.

In this powerful mini episode, Kate takes you deeper into Polyvagal Theory, the science of how your body responds to stress and safety, and how learning this language can change the way you relate to yourself and the world around you.

Building on insights from Dr. Navaz Habib and Dr. Arielle Schwartz, Susan and Kate break down the three core states of the nervous system, how to recognize when you’re stuck in fight, flight, freeze, or fawn, and the simple ways to come back home to balance.

In this episode:

• What “polyvagal” really means and how it affects your daily life
  
  
  
• The difference between dorsal, sympathetic, and ventral vagal states
  
  
  
• How to know when you’re dysregulated (and what to do about it)
  
  
  
• Practical tools like breathwork and awareness to restore calm and flow
  
  
  

Whether you’re healing from stress, deepening self-awareness, or simply curious about how to regulate your body and mind, this is a must-listen for understanding yourself on a whole new level.

RESOURCES:

Show notes: https://healthyawakening.co/2025/10/24/episode86

Visit the website: healthyawakening.co/podcast

Find listening links here: https://healthyawakening.co/links

Connect with Susan:

• Check out Susan’s NEW E-book! Download it FREE here: https://healthyawakening.co/ebook-signup
• Contact me for your DNA testing or epigenetic coaching! To schedule a FREE Personalized Health Strategy Session, send an email to susan@healthyawakening.co
• Facebook: https://www.facebook.com/susanrobbinshealthyawakening
  Instagram: @susanrobbins_epigeneticcoach
• Susan’s LinkTree: https://linktr.ee/susanrobbins

Connect with Kate King:

• Kate’s Website: https://TheRadiantLifeProject.com

Kate’s Linktree: https://linktr.ee/theradiantlifeproject

P.S. Want reminders about episodes? Sign up for our newsletter, you can find the link on our podcast page! https://healthyawakening.co/podcast