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.

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 are here — and suddenly every day feels like a party. Between family gatherings, school events, traveling, and endless treats around every corner, it’s easy to slip into all-or-nothing mode. You either try to be “perfect”… or you give up completely until January.

But it doesn’t have to be that way.

In this episode, Sarah and Melissa break down how to simplify your nutrition during the holiday season so you can stay aligned with your goals and fully enjoy the people, traditions, and joy that make this time of year special.

They start by reframing what “staying on track” actually means — because it’s not about restriction, willpower, or rigid rules. It’s about intention, awareness, and choosing how you want to feel.

Inside the episode, you’ll learn:

The mindset shift that helps you get out of “all or nothing” mode
— and why presence, not perfection, is where consistency comes from.

Simple, sustainable nutrition rhythms for holiday meals
— mindful eating, protein anchors, veggies first, portions without counting, smarter drinks, and steady energy strategies you can use anywhere.

How to shrink your routines (not your standards)
— using the Good/Better/Best approach to keep your non-negotiables doable in busy seasons.

Ways to move your body for energy — not punishment
— simple movement micro-moments that regulate your mood, digestion, and blood sugar.

Why connection is one of the healthiest choices you can make
— and how savoring presence supports your nervous system, digestion, and emotional health.

You’ll walk away with practical tools you can use immediately — at parties, family dinners, while traveling, and even in those moments when you feel like you’ve “messed up.”

This episode will help you:

• Feel steady instead of stressed
• Enjoy your favorite holiday foods with intention
• Maintain your routines without overthinking
• Set your January self up for success
• Keep your goals aligned with your joy

You don’t have to choose between feeling good and enjoying the season — you can have both.

If you love this episode, it would mean so much if you leave a quick rating or review. And if you want support creating simple rhythms that help you feel energized all year long, visit Simply Well Nourished or come say hi on Instagram @simplywellnourished.

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

In this episode, Sarah and Melissa dive into what it really looks like when life throws you curveballs — the sick kids, the last-minute schedule changes, the disrupted routines, and the overwhelm that makes even the best intentions fall apart.

Instead of pushing harder or spiraling into “I should be handling this better,” they walk you through a grounded, compassionate approach to pivoting with grace. This conversation is for every busy mom who wants to feel good, protect her peace, and still show up for the people she loves — even when nothing goes according to plan.

You’ll learn:

• Why presence matters more than perfection
• How to pause before reacting — and choose a grounded response
• The power of zooming out and reconnecting to your deeper “why”
• Their Quick Reset method for separating urgency from what actually matters
• What minimum viable self-care looks like when you're stretched thin
• Why asking for help is an essential part of protecting your energy
• How white space, margins, and flexibility build emotional resilience

This isn’t about “pushing through” a hard week — it’s about honoring your capacity, supporting your energy, and returning to what truly matters. Sometimes the interruption is the invitation to slow down, shift your expectations, and realign with your values.

Email: simplywellnourished@gmail.com for your complimentary copy of Homeopathics for the Holidays — a simple guide to staying well during the holiday season.

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