Cold and flu season can feel relentless — especially for busy moms juggling school germs, packed schedules, travel, and already-full nervous systems.

In this episode, Sarah and Melissa reframe immunity from fear and control to confidence, resilience, and support. Because the goal isn’t avoiding every virus — it’s building a body (and family) that responds well, recovers faster, and doesn’t get completely wiped out when illness shows up.

They begin by breaking down how the immune system actually works in everyday language — and why immunity is about communication, energy, and rhythm, not just “defense.”

From there, the conversation explores a deeper cellular perspective, explaining how immune function is influenced by energy availability, clear signaling, and the body’s ability to adapt to stress. When the system is run down, responses can be slower or more reactive.

You’ll also hear a practical look at the gut–immune connection and how simple, consistent nourishment and supportive habits can help create a calmer, more resilient immune response for both kids and adults.

Sarah shares her family-friendly approach to fueling immunity with real food — focusing on consistency over perfection and small, sustainable upgrades that fit real life.

The episode also highlights the daily rhythms that matter most for immune health, including sleep, nutrition, hydration, and stress regulation that support overall resilience.

Finally, they walk through a calm, confidence-building mindset and protocol for when illness does happen — helping parents feel informed, grounded, and empowered to support their family while honoring intuition and knowing when to seek additional care.


Links Mentioned:

Vitamin C: https://amzn.to/48Y1NOG adults: 1/4 tsp every 1.5-2 hours to bowel tolerance.
NanoOjas: https://www.nanoojas.net/rootedrocker - use code rootedrocker for 15% off
BodyBio Balance Oil: get from Fullscript HERE
LifeBlud Reishi: https://lifeblud.co/ - use code rootedrocker for discount

Get in touch with us!

Sarah:
Instagram: @simply.well.nourished
Website: www.simplywellnourished.co

Melissa:
Instagram: @rootedrocker
Website: www.rootedwellness.care

Subscribe, leave a rating and review, write a comment and share this episode!

Discover The Energized Life with Sarah Dalton and Melissa Rocker—your go-to podcast for practical nutrition tips, sustainable wellness habits, and daily energy boosts that help you thrive.

Disclaimer:

This podcast is for educational purposes only. We are not medical doctors, and this content is not medical advice. Always consult your qualified healthcare provider before making changes to your diet, lifestyle, supplements, or medical treatment.

© 2025 Sarah Dalton and Melissa Rocker

Most people set goals with excitement in January… and feel defeated by February.
Not because they’re lazy. Not because they “lack discipline.”
But because their goals weren’t aligned.
In today’s episode, Melissa and Sarah walk you through a simple, powerful, values-first approach to goal-setting — one that’s grounded in identity, meaningful motivation, and science-backed habit formation.
This isn’t about hustling harder or forcing yourself into rigid routines.
It’s about clarity. Alignment. And learning to set goals that reflect the woman you’re becoming.
Inside the episode, you’ll learn:

➡️ Why “new year, new you” doesn’t work
➡️ Why aligned goals feel lighter and more doable
➡️ How to make your daily habits meaningful again
➡️ How to set goals that fit your actual life and capacity (not your ideal one)

Listen to the full Mindset Episode

Listen to the full Core Values Episode

Faith-Filled Vision Board Kit

Get in touch with us!

Sarah:
Instagram: @simply.well.nourished
Website: www.simplywellnourished.co

Melissa:
Instagram: @rootedrocker
Website: www.rootedwellness.care

Subscribe, leave a rating and review, write a comment and share this episode!

Discover The Energized Life with Sarah Dalton and Melissa Rocker—your go-to podcast for practical nutrition tips, sustainable wellness habits, and daily energy boosts that help you thrive.

Disclaimer:

This podcast is for educational purposes only. We are not medical doctors, and this content is not medical advice. Always consult your qualified healthcare provider before making changes to your diet, lifestyle, supplements, or medical treatment.

© 2025 Sarah Dalton and Melissa Rocker

The holidays can feel magical… and incredibly overwhelming. In this episode, Melissa and Sarah sit down with nervous system specialist Dani Larsen to unpack why this season triggers stress, sensory overload, inflammation, and old emotional patterns—and what you can do to stay regulated.

Dani explains what nervous system dysregulation really is, the subtle signs you’re stuck in fight-or-flight, and why women with sensitive systems (MCAS, CIRS, mold illness, hypersensitivity) often feel worse during the holidays. You’ll learn how travel, sugar highs/lows, disrupted routines, expectations, and family dynamics add to your physiological load—and why none of this is your fault.

Then they dive into simple, practical tools to support regulation, including:

• Vagus nerve + breathwork basics
• Limbic system retraining
• Sensory reduction strategies
• Polyvagal-informed movement
• Creating safety cues and reducing triggers

They also cover the biggest holiday pitfalls—overscheduling, people-pleasing, ignoring early warning signs, and slipping into old relational patterns—and how to avoid them.

If you want to feel calmer, steadier, and more like yourself this season, this conversation will give you clarity, confidence, and tools you can use right away.

How to get in touch with Dani:

IG Handle: @Stresslessandheal

TikTok: dysregulated.adventures

Website: https://www.energized-wellness.com/

Get in touch with us!

Sarah:
Instagram: @simply.well.nourished
Website: www.simplywellnourished.co

Melissa:
Instagram: @rootedrocker
Website: www.rootedwellness.care

Subscribe, leave a rating and review, write a comment and share this episode!

Discover The Energized Life with Sarah Dalton and Melissa Rocker—your go-to podcast for practical nutrition tips, sustainable wellness habits, and daily energy boosts that help you thrive.

Disclaimer:

This podcast is for educational purposes only. We are not medical doctors, and this content is not medical advice. Always consult your qualified healthcare provider before making changes to your diet, lifestyle, supplements, or medical treatment.

© 2025 Sarah Dalton and Melissa Rocker