If you’ve tried gut protocols, hormone support, detoxes, or supplements — and still feel stuck — this episode breaks down mineral balancing in a clear, grounded way that focuses on capacity, not symptom-chasing.

In this conversation, Sarah and Melissa explain how mineral patterns influence energy, metabolism, nervous system regulation, digestion, and detox — and why the body can’t heal without enough reserves to do the work.

In this episode, we cover:

-What mineral balancing actually is (and what it’s not)

-How toxic metals fit into the picture without fear or urgency

-Why aggressive detox can worsen symptoms when capacity is low

-Common mineral patterns and how they show up in real life:

-Why HTMA is best used as a map, not a rulebook

-Symptoms are important data — but healing happens when we restore energy and capacity, not when we attack one symptom at a time.

Sarah and Melissa also share personal stories of pushing too hard, doing “all the right things,” and what finally shifted when they rebuilt foundations instead of forcing detox or intensity.

Next steps:

If you’ve felt overwhelmed by protocols or stuck despite your efforts, this episode will help you zoom out and approach healing with more clarity and confidence.

Book a free discovery call

Listen to the Minerals 101 Episode: https://podcasts.apple.com/us/podcast/the-energized-life-practical-wellness-tips-for-steady/id1842334325?i=1000732621469

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

If your routines tend to fall apart during busy seasons — or you feel like you’re constantly starting over — this episode is for you.

In this conversation, Sarah and Melissa walk you through a simple, supportive approach to building routines that actually last, without rigidity, perfection, or pressure.

Instead of trying to fix everything at once, you’ll learn why structure creates freedom — and how starting with small, intentional routines can free up your time, energy, and mental space.

Inside the episode, you’ll learn:

What a routine really is (and why it matters)

The top benefits of creating intentional routines, including reduced decision fatigue

Why morning and evening routines are the best place to start

A simple, repeatable process to refresh a routine without overhauling your life

How to make routines feel supportive, doable, and even enjoyable

This episode is an invitation to choose simplicity over intensity and build routines that support your real life — not add pressure to it.

🎧 Download the free Routine Refresh Worksheet: https://simplywellnourished.myflodesk.com/tjowz5ulih

Want personalized support building routines, rhythms, and habits that fit your life?
→ Book a free discovery call and learn more about "The Energy Reset"
https://l.bttr.to/e94zP

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

If you feel like you’re constantly starting over with your health — especially after busy seasons, holidays, or life curveballs — this episode is for you.

In this conversation, Sarah and Melissa break down the Core Habits they teach inside The Energy Reset — and just as importantly, the same habits they personally return to whenever they feel off-track, overwhelmed, or low on energy.

Because sustainable health doesn’t come from pressure, perfection, or massive January overhauls.

It comes from consistent, supportive signals your body can trust.

This episode is an invitation to ditch the all-or-nothing mindset and return to a calmer, more effective approach to health. As we remind our clients often:
👉 Slow is smooth. Smooth is fast.

Especially when it comes to health — and really, most things in life worth having.

In this episode, we explore:

• Why your body responds to daily signals, not sporadic effort
• How grounding, light, hydration, food, and movement directly influence energy and mood
• Why consistency beats intensity — especially in busy or high-stress seasons
• The most overlooked habit for blood sugar and metabolism: daily movement (NEAT)
• How to stop asking “What else should I add?” and start asking “What needs more consistency?”

They explain why so many women get stuck bouncing between plans, protocols, and resets — and how coming back to simple foundations can actually create more energy, not less. Your nervous system, blood sugar, hormones, digestion, and metabolism respond far more powerfully to steady rhythms than to occasional bursts of motivation.

This episode is a reminder that effective doesn’t have to be extreme — and that the most powerful habits are often the simplest ones you actually do.

If you’re craving steadier energy, fewer crashes, and a calmer relationship with your body, this is where it starts.

Curious what this could look like with personalized support? You can learn more about The Energy Reset or book a free discovery call.

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

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

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