The Whole & Complete Woman

You slept eight hours and still woke up tired. You took the vacation and came home needing a vacation from your vacation. You are not broken. You may be missing the kind of rest your body and mind actually need.
In this episode of The Whole and Complete Woman Podcast, I sit down with Dr. Saundra Dalton-Smith, a board-certified internal medicine physician, speaker, and award-winning author. Her work has been featured by CNN Health, MSNBC, FOX, Fast Company, Psychology Today, Prevention, Women’s Day, Inc., and TED. She is the author of the bestseller Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity, where she introduced the seven types of rest, and more than 500,000 people have discovered their personal rest deficits through her free Rest Quiz.
This conversation goes deep on the difference between sleep and rest, the seven types of rest (physical, mental, spiritual, emotional, social, sensory, and creative), how Dr. Saundra’s own burnout led her to this research, where high-achieving women tend to carry the biggest rest deficits, practical tools for mental rest including time blocking, energy cycling, and why multitasking costs more than it gives, the signs each type of rest deficit can show up as, what happens when depletion becomes your baseline, where guilt about resting comes from, how to rest when there are always things left undone, why savoring matters, how to habit stack restorative practices instead of adding to your to-do list, what we may have misunderstood about faith and rest, and a rapid fire round. If you have ever felt like you are doing everything right and still feel depleted, this conversation will give you the language to understand why and a place to start.
Chapters00:00 - Welcome and Introduction03:45 - Sleep vs. Rest: What Is the Difference?04:26 - The Seven Types of Rest05:44 - How Dr. Saundra’s Own Burnout Started This Work09:41 - Physical, Mental, and Spiritual Rest Explained13:19 - Emotional, Sensory, Creative, and Social Rest17:50 - Where High-Achieving Women Have the Biggest Rest Deficits22:27 - Multitasking: Are You Really Good at It?28:00 - Signs of Each Type of Rest Deficit32:45 - Why Rest Brings Up Guilt39:36 - How to Start Without Making Rest Another To-Do48:51 - What a Well-Rested Woman Looks Like51:50 - Where to Take the Rest Quiz and Find Sacred Rest
Resources and Links:
Connect with Dr. Saundra Dalton-Smith:Take the free Rest Quiz: https://restquiz.comSacred Rest: https://amzn.to/4bqePGTWebsite: https://drdaltonsmith.com/I Choose My Best Life: https://ichoosemybestlife.com/Social: @DrDaltonSmithLinkedIn: https://www.linkedin.com/in/drdaltonsmith/
Worthy of Rest by Dr. Alicia Newsome:Amazon: https://www.amazon.com/dp/B0HLMN28W7All retailers: https://books2read.com/u/mdrXzWLearn more: http://l.bttr.to/WqbS7
FREE RESOURCES FROM DR. ALICIA:www.draliciagifts.com
INVITE DR. ALICIA TO SPEAK:https://www.dralicianewsome.com/invite-to-speak/
SEE DR. ALICIA NEWSOME ON TV:https://youtube.com/watch?feature=shared&v=uMUmgzkSeMU
Follow us on Social Media to stay connected!📱 Instagram: https://www.instagram.com/dr.alicianewsome🔗 LinkedIn: https://www.linkedin.com/in/dr-alicia-newsome/☕️ Facebook: https://www.facebook.com/dralicianewsome
Keywords:7 types of rest, sleep vs rest, why am I always tired, burnout recovery, burnout in women, rest deficit, Rest Quiz, Sacred Rest, mental rest, emotional rest, sensory rest, creative rest, spiritual rest, multitasking, time blocking, rest and productivity, internal medicine physician, Dr. Saundra Dalton-Smith, Dr. Alicia Newsome, The Whole and Complete Woman Podcast

If sitting still to meditate has never worked for you, you are not doing it wrong. You may just need a different way in, and it can take five minutes and a pencil.
In this episode of The Whole and Complete Woman Podcast, originally recorded live at the All Things Woman Summit, I sit down with Irina Wolf, a nutritional therapist and lifestyle medicine practitioner with a background in fine art, bodywork, and yoga, and a special interest in brain health, chronic health challenges, and stress resiliency. She supports driven, motivated women, many of whom are neurodivergent, who feel stuck in constant go mode by cultivating greater calm, clarity, and self connection. Irina integrates nutrition, lifestyle medicine, and art-based mindfulness to make nervous system support feel accessible instead of overwhelming.
This session goes deep on how Irina discovered mindfulness during a stressful season of life, why drawing and coloring can work as a meditation in action, what to say if you are busy and do not feel confident drawing, why coloring is an easy entry point, how coloring for a few minutes before a meal can help you slow down so you can digest and absorb your food, when to use five minute mindfulness around stressful events, why keeping your supplies visible helps if you are neurodivergent, how understanding your own brain can take away shame, time, hyperfocus, accountability, and community, and her free guide on how to prepare for blood testing, because I will always say test, don’t guess. If you have ever felt stuck in go mode and wanted a nervous system tool that does not feel like one more thing to do, this session will give you a simple place to start.
Chapters:00:00 - Welcome and Introduction01:52 - How Irina Discovered Mindfulness as a Stress Tool03:39 - Drawing as Meditation and Why Anyone Can Do It04:52 - No Time or Confidence? Start With Coloring07:24 - Coloring Before Meals to Support Digestion09:05 - When to Use Five Minute Mindfulness10:11 - Mindfulness Tools for a Neurodivergent Brain16:58 - The Free Blood Testing Guide19:05 - The Free Coloring Pages20:51 - Key Takeaway: Mindfulness Does Not Need to Be Complicated21:22 - Where to Find Irina
Resources and Links:
Connect with Irina Wolf:Website: https://www.irinawolfhealth.com/Free blood testing guide and checklist: https://www.irinawolfhealth.com/about-irina-wolf-personal-storyFree coloring pages (newsletter signup): https://www.irinawolfhealth.com/resources
Worthy of Rest by Dr. Alicia Newsome:Amazon: https://www.amazon.com/dp/B0HLMN28W7All retailers: https://books2read.com/u/mdrXzWLearn more: http://l.bttr.to/WqbS7
ALL THINGS WOMAN SUMMIT:This session was originally recorded live at the All Things Woman Summit. If you would like to attend the next summit or apply to be considered as a speaker, visit www.allthingswomensummit.com.
FREE RESOURCES FROM DR. ALICIA:www.draliciagifts.com
INVITE DR. ALICIA TO SPEAK:https://www.dralicianewsome.com/invite-to-speak/
SEE DR. ALICIA NEWSOME ON TV:https://youtube.com/watch?feature=shared&v=uMUmgzkSeMU
Follow us on Social Media to stay connected!📱 Instagram: https://www.instagram.com/dr.alicianewsome🔗 LinkedIn: https://www.linkedin.com/in/dr-alicia-newsome/☕️ Facebook: https://www.facebook.com/dralicianewsome
Keywords:5 minute mindfulness, how to calm your nervous system, art-based mindfulness, coloring for stress relief, mindfulness for ADHD, neurodivergent women, stress relief for busy women, rest and digest, blood test preparation, test don’t guess, lifestyle medicine, nutritional therapy, Irina Wolf, All Things Woman Summit, Dr. Alicia Newsome, The Whole and Complete Woman Podcast

You are not broken. If you have been eating less, exercising when you can, and still feel tired and stuck, the problem may not be your effort. It may be a mismatch between how you fuel your body and what your life asks of it.
In this episode of The Whole and Complete Woman Podcast, originally recorded live at the All Things Woman Summit, I sit down with Dr. Akanni Salako, founder of the Wellness Lab and a doctor of physical therapy who helps high-achieving women drop weight, rebalance hormones, build strength, and reclaim sustainable energy without extreme dieting or unrealistic routines. His approach blends fitness, metabolic health, habit design, and mindset work so the plan fits the life you are actually living.
This conversation goes deep on what it means to build a body that keeps up with your business, why a practical plan beats a perfect one, the two barriers he sees most, which are mom guilt and the all-or-nothing mindset, why “good is good enough,” how your habits shape your hormones, why under-eating can slow your metabolism, how to build strength and lose weight without starving, why lifting weights will not make you bulky, how much protein he recommends per meal, why cutting carbs can leave you drained, how internal stressors like poor sleep and under-eating raise cortisol and affect belly weight, why some women need to eat more before they lose weight, a client transformation story, and the one shift he says to start today. If you have ever felt like you are doing everything right and still feel tired, this conversation will give you new places to look.
Chapters:00:00 - Welcome and Introduction01:45 - Building a Body That Keeps Up With Your Business02:51 - What Makes This Different: Practical, Not Extreme04:25 - The Biggest Barriers: Mom Guilt and All-or-Nothing Thinking06:05 - “Good Is Good Enough” and Consistency Over Perfection07:32 - Hormones, Habits, and Metabolic Health10:16 - Building Strength and Losing Weight Without Starving12:08 - Will Lifting Make You Bulky?13:26 - How Much Protein and Carbs Women Need15:09 - Why You Feel Drained Even When You Eat Healthy16:36 - Stress, Cortisol, and Belly Weight18:20 - When Women Need to Eat More19:54 - Mindset Shifts and a Client Transformation Story22:39 - How the Program Works: Coaching and Accountability24:17 - One Shift to Start Today: Pick One Habit27:36 - Truths About Energy, Health, and Longevity29:05 - How to Connect with Dr. Salako
Resources and Links:
Connect with Dr. Akanni Salako:Instagram: https://www.instagram.com/dr.salako/Apply for coaching: https://thewellnesslab.net/apply-db?el=summit
Worthy of Rest by Dr. Alicia Newsome:Amazon: https://www.amazon.com/dp/B0HLMN28W7All retailers: https://books2read.com/u/mdrXzWLearn more: http://l.bttr.to/WqbS7
ALL THINGS WOMAN SUMMIT:This session was originally recorded live at the All Things Woman Summit. If you would like to attend the next summit or apply to be considered as a speaker, visit www.allthingswomensummit.com.
FREE RESOURCES FROM DR. ALICIA:www.draliciagifts.com
INVITE DR. ALICIA TO SPEAK:https://www.dralicianewsome.com/invite-to-speak/
SEE DR. ALICIA NEWSOME ON TV:https://youtube.com/watch?feature=shared&v=uMUmgzkSeMU
Follow us on Social Media to stay connected!📱 Instagram: https://www.instagram.com/dr.alicianewsome🔗 LinkedIn: https://www.linkedin.com/in/dr-alicia-newsome/☕️ Facebook: https://www.facebook.com/dralicianewsome
Keywords:why am I not losing weight, lose weight without starving, weight loss for busy women, metabolic health, hormone balance, under eating, cortisol and belly fat, strength training for women, protein for women, low energy, burnout, healthy habits, Dr. Akanni Salako, Wellness Lab, All Things Woman Summit, Dr. Alicia Newsome, The Whole and Complete Woman Podcast

Most women are prepared for the baby. Almost none are prepared for the woman who shows up on the other side of the birth, the one whose hormones, energy, priorities, and sense of self have all quietly changed, and who is being told to just bounce back.
In this episode of The Whole and Complete Woman Podcast, Dr. Alicia Newsome sits down with Alex Riley, a holistic nutritionist with advanced training in functional medicine who specializes in women's health, hormones, postpartum recovery, and sustainable behavior change. For more than 12 years, Alex has supported women through pregnancy, motherhood, and major health transitions. Then she became a mother herself, and she will tell you honestly that knowing the science of postpartum is not the same as living it.
This conversation goes deep on Alex's own story of postpartum anxiety and the turning point that changed how she works with women, the grief that is part of motherhood and why you can love your child and still miss the woman you were before, why bouncing back may be the wrong goal when your body is in recovery mode, what is happening hormonally during pregnancy and postpartum that makes you feel so different, how to listen to your body instead of pushing through, including why your bowel movements are a daily report card and your period is a monthly one, the symptoms women are told are normal that are really a check engine light, why knowing what to do is not the same as doing it, how micro moments and three foundation pillars of movement, nutrition, and restoration make health work in real life, what the mental load does to your body, what our children learn when they watch us care for ourselves, and a rapid fire round you will not want to miss. If you have ever looked up in the middle of caring for everyone else and wondered where you went, this conversation will give you permission to stop trying to go backward and start getting to know the woman you are becoming.
Chapters: 00:00 - Welcome and Introduction 03:17 - Finding Yourself Again After Baby: Alex's Story of Postpartum Anxiety 07:15 - The Identity Shift Nobody Prepares You For 09:00 - Grieving the Woman You Were While Loving the Mother You Are 14:27 - Why Bouncing Back Is the Wrong Goal 17:06 - What Is Actually Happening in Your Body During Pregnancy and Postpartum 19:07 - Rest, Pelvic Floor Care, and Why You Should Not Rush Postpartum Recovery 21:15 - How to Listen to Your Body: Bowel Movements and Periods as Report Cards 24:16 - The Symptoms Women Dismiss That Are Really a Check Engine Light 27:07 - You Know What to Do, So Why Is It So Hard? 28:33 - Wellness Overload: How to Know What Actually Matters 30:08 - Letting Go of All or Nothing: Aim for Better, Not Perfect 31:27 - Micro Moments: A Realistic Definition of Consistency 33:08 - Where to Start: Movement, Nutrition, and Restoration 35:04 - The Mental Load and What It Does to Your Health 37:36 - What Our Children Learn When We Care for Ourselves 40:50 - Rapid Fire Round 43:37 - Honoring Both the Mother and the Woman 46:19 - Final Takeaways and Where to Find Alex
Resources and Links:Connect with Alex Riley: Instagram: @alexrileywellnessTikTok: @AlexRileyWellness Website: https://alexrileywellness.com/Work with Alex one-on-one, join one of her seasonal group wellness programs, or learn about her workshops and seminars: https://alexrileywellness.com/
Books Mentioned:The Fourth Trimester by Kimberly Ann Johnson The First Forty Days by Heng Ou
ALL THINGS WOMAN SUMMIT: If you would like to attend the next summit or apply to be considered as a speaker, visit www.allthingswomensummit.com.
FREE RESOURCES FROM DR. ALICIA: www.draliciagifts.com
INVITE DR. ALICIA TO SPEAK: https://www.dralicianewsome.com/invite-to-speak/
SEE DR. ALICIA NEWSOME ON TV: https://youtube.com/watch?feature=shared&v=uMUmgzkSeMU
Follow us on Social Media to stay connected! 📱 Instagram: https://www.instagram.com/dr.alicianewsome 🔗 LinkedIn: https://www.linkedin.com/in/dr-alicia-newsome/ ☕️ Facebook: https://www.facebook.com/dralicianewsome
 
Keywords: postpartum, motherhood, new mom, postpartum recovery, postpartum anxiety, identity after baby, bounce back, hormones, women's health, functional nutrition, holistic nutritionist, sustainable health, micro moments, mental load, listen to your body, bowel movements, menstrual cycle, Alex Riley, Dr. Alicia Newsome, The Whole and Complete Woman Podcast

You are not broken. You may have been handed a sticker when what you needed was an answer, and you have probably been told to cover up the check engine light for years without anyone looking under the hood.
In this episode of The Whole and Complete Woman Podcast, originally recorded live at the All Things Woman Summit, I share my own session on what I wish every woman knew before spending years going from doctor to doctor. I talk about collapsing on a friend's couch while exhausted, painful periods, neck and back pain, and a fibromyalgia diagnosis at 19 that came with an antibiotic and no real answers, and what changed when advanced testing finally showed me what was happening inside my body.
This session goes deep on the check engine light analogy and why covering up symptoms keeps us stuck, why taking responsibility for your health matters when the system is built to respond after a diagnosis, what "test, don't guess" looks like in practice, the three root causes I look at first for hormone imbalance, low energy, weight resistance, and digestion issues, which are toxins, deficiencies, and mindset, the difference between biotoxins and external toxins, how to detox safely by opening your drainage pathways first, why protein, healthy fats, gut health, movement, spinal alignment, and oxygen all affect how you feel, a box breathing exercise you can try right away, how chronic stress sends your adrenal glands into overdrive, what oxytocin does to cortisol, and why we were created to be human beings, not human doings. If you have ever felt tired but wired and like you are doing everything right, this session will give you the real explanation and a place to start.
Chapters:00:00 - Welcome and Dr. Alicia's Personal Story03:57 - The Check Engine Light: Why Band-Aids Keep You Stuck09:48 - Taking Responsibility for Your Health11:41 - Test, Don't Guess15:02 - Root Cause #1: Toxins16:21 - Dirty Dozen, Clean 15, and Eating Cleaner on a Budget18:47 - Detox the Right Way: Open Your Drainage Pathways First20:45 - Root Cause #2: Deficiencies (Protein, Fats, and Gut Health)24:39 - Movement, Spinal Alignment, and Oxygen26:33 - Box Breathing28:00 - Root Cause #3: Mindset28:29 - Aliveness, Community, and What Oxytocin Does to Cortisol30:25 - The Bear Analogy: Why Chronic Stress Wrecks Your Hormones33:16 - Human Beings, Not Human Doings34:09 - Purpose, Comparison, and Why Customized Care Matters
Resources and Links:Worthy of Rest by Dr. Alicia Newsome:Amazon: https://www.amazon.com/dp/B0HLMN28W7All retailers: https://books2read.com/u/mdrXzW
Book Your Virtual Appointment!: http://l.bttr.to/WqbS7
Environmental Working Group Dirty Dozen and Clean 15: www.ewg.org
ALL THINGS WOMAN SUMMIT:This session was originally recorded live at the All Things Woman Summit. If you would like to attend the next summit or apply to be considered as a speaker, visit www.allthingswomensummit.com.
FREE RESOURCES FROM DR. ALICIA:www.draliciagifts.com
INVITE DR. ALICIA TO SPEAK:https://www.dralicianewsome.com/invite-to-speak/
SEE DR. ALICIA NEWSOME ON TV:https://youtube.com/watch?feature=shared&v=uMUmgzkSeMU
Follow us on Social Media to stay connected!📱 Instagram: https://www.instagram.com/dr.alicianewsome🔗 LinkedIn: https://www.linkedin.com/in/dr-alicia-newsome/☕️ Facebook: https://www.facebook.com/dralicianewsome
Keywords:why am I always tired, fatigue, hormone imbalance, functional medicine, root cause care, toxins, biotoxins, nutrient deficiencies, gut health, cortisol, stress, tired but wired, box breathing, test don't guess, check engine light, women's health, All Things Woman Summit, Dr. Alicia Newsome, The Whole and Complete Woman Podcast

Most women are following biohacking advice that was never designed for their biology, and the results speak for themselves: exhaustion, weight that will not move, accelerated aging, and a growing sense that the body is working against them no matter what they try.
In this episode of The Whole and Complete Woman Podcast, originally recorded live at the All Things Woman Summit, Dr. Alicia Newsome presents a session from Natosha Ash, M.S., a scientist in human genetics and genomics who specializes in nutrigenetics and biological aging. Natosha has dedicated her work to making the science of aging understandable and actionable for women, because aging is not just about the number of years lived. It is about how the body is functioning at the cellular level, and those two things are not always the same.
This session goes deep on the difference between chronological and biological aging and why it matters, Natosha's five-level framework for understanding how the body ages from the inside out, starting with circadian disruption, moving through mitochondrial energy, chronic inflammation, and cellular cleanup, and ending with structural changes that eventually show up visibly, the unique aging accelerators women face because of hormonal transitions, mitochondrial function, the gut-hormone relationship, sleep, nutrition, and genetics that all intersect throughout a woman's lifespan, why women can follow the exact same diet, exercise program, and supplement routine and have completely different results, and how genetics and nutrigenomics give us another layer of information for creating individualized strategies rather than assuming one universal approach applies to everyone. If you have ever felt like you are doing everything right and still not seeing the results you expected, this session will give you the real explanation and a place to start.
Chapters:00:00 - Welcome and Introduction02:53 - Chronological Age vs. Biological Age and Why the Difference Matters04:01 - How Biological Age Is Measured and What It Tells You11:28 - Why Women's Aging Deserves Its Own Conversation14:19 - Level One: Circadian Disruption and Why Everything Starts Here20:34 - How to Align Your Circadian Biology from Foundation to Advanced25:13 - Intermittent Fasting, Longevity Genes, and Why It Has to Be Tailored to You26:00 - Genetic Keys for Level One: Chronotype, Hunger, and Exercise Response30:16 - Level Two: Energy Collapse and the NAD Drop That Starts at 2533:02 - Sirtuins, Longevity Genes, and Estrogen as Your Mitochondrial Manager38:26 - How to Activate PGC-1 Alpha Without Estrogen39:12 - Genetic Keys for Level Two: How Your Genes Determine Your NAD Response43:28 - Level Three: When Inflammation Gets Locked On
 
Connect with Natosha Ash, M.S.:
Instagram: @Natural_NatoshaLinktree: https://linktr.ee/natural_natosha
ALL THINGS WOMAN SUMMIT:This session was originally recorded live at the All Things Woman Summit. If you would like to attend the next summit or apply to be considered as a speaker, visit www.allthingswomensummit.com.
FREE RESOURCES FROM DR. ALICIA:www.draliciagifts.com
INVITE DR. ALICIA TO SPEAK:https://www.dralicianewsome.com/invite-to-speak/
SEE DR. ALICIA NEWSOME ON TV:https://youtube.com/watch?feature=shared&v=uMUmgzkSeMU
Follow us on Social Media to stay connected!📱 Instagram: https://www.instagram.com/dr.alicianewsome🔗 LinkedIn: https://www.linkedin.com/in/dr-alicia-newsome/☕️ Facebook: https://www.facebook.com/dralicianewsome
 
Keywords:biological age, biohacking, genetics, longevity, circadian rhythm, mitochondria, NAD, women's health, functional medicine, nutrigenetics, nutrigenomics, aging, perimenopause, menopause, inflammation, gut-hormone connection, personalized health, Natosha Ash, All Things Woman Summit, The Whole and Complete Woman Podcast.

Peptides have become one of the biggest conversations in health and wellness, but most people hear the word without knowing what it actually means or where the real evidence stops and the hype begins.
 
In this episode of The Whole and Complete Woman Podcast, Dr. Alicia Newsome sits down with Katie Bean, DMS, PA-C, a physician associate of 16 years and founder of Escape the Clinic, to talk about the role of peptides in aging and recovery. Katie spent a decade in emergency medicine before moving into functional and regenerative medicine, where she discovered peptides firsthand, using them on herself before ever prescribing them to patients through her telehealth clinic.
 
This conversation goes deep on what peptides are and why they have gone mainstream, Katie's own experience with Sermorelin and BPC-157, the three major GLPs on the market and how they differ, why foundations like protein, hydration, strength training, and hormone optimization matter more than the peptide itself, how to protect your muscle while on a GLP, the biggest peptide myths Katie wants people to stop repeating, and where peptides do not belong, including pregnancy, breastfeeding, and cancer history. But the conversation goes beyond the science. Katie opens up about losing her younger sister Shelby in a car accident, the wake-up call it gave her about the gap between her stated priorities and her actual life, and how that loss led her to leave the traditional clinical model, build Escape the Clinic, and rebuild her definition of success around faith, family, and service. If you have ever wondered whether peptides are right for you, or felt like your calendar was lying about your priorities, this episode will change how you think about both.
 
Chapters:00:00 - Welcome and Introduction03:22 - What Exactly Is a Peptide04:14 - The History of Peptides and Global Use05:39 - Katie's Own Peptide Journey and Sermorelin08:28 - BPC-157 and the Wolverine Stack10:51 - The Most Promising Peptide Research Right Now12:19 - GLPs Explained: Semaglutide, Tirzepatide, and Retatrutide14:52 - How to Prevent Muscle Loss on a GLP18:22 - Hormones, Perimenopause, and the Underserved Patient20:52 - Peptide Myths and What Is Actually Realistic23:26 - Peptides, Fertility, and Pregnancy25:41 - Losing Shelby and the Wake-Up Call27:38 - From Burnout to Building Escape the Clinic29:11 - What Clinical Training Never Teaches You About Business30:58 - How to Find Your Online Business Niche31:59 - Redefining Success After Loss36:29 - Rapid Fire Questions38:13 - Integrating Faith, Health, Work, and Purpose38:54 - What Being a Whole and Complete Woman Means to Katie40:19 - Where to Find Katie and Escape the Clinic
 
Resources and Links:
Free Peptide Cheat Sheet: https://escapetheclinic.myflodesk.com/papeptidecheatsheetPeptide Playbook: https://escapetheclinic.mysamcart.com/the-pa-peptide-toolkit/Steadfast Life — Peptides and GLPs: https://www.mysteadfastlife.com/Shop Peptides Directly: https://altroapp.com/mysteadfastlifeUse code SFHello for $20 off anything, anytime, at Steadfast Life
Connect with Katie Bean:
Podcast: Escape the Clinic — https://podcasts.apple.com/us/podcast/escape-the-clinic/id1761218364Instagram: @escapetheclinic — https://www.instagram.com/escapetheclinic/
FREE RESOURCES FROM DR. ALICIA:www.draliciagifts.com
 
INVITE DR. ALICIA TO SPEAK:https://www.dralicianewsome.com/invite-to-speak/
 
SEE DR. ALICIA NEWSOME ON TV:https://youtube.com/watch?feature=shared&v=uMUmgzkSeMU
Follow us on Social Media to stay connected!📱 Instagram: https://www.instagram.com/dr.alicianewsome🔗 LinkedIn: https://www.linkedin.com/in/dr-alicia-newsome/☕️ Facebook: https://www.facebook.com/dralicianewsome
Keywords:peptides, GLP, semaglutide, tirzepatide, retatrutide, BPC-157, Sermorelin, Wolverine stack, peptide therapy, muscle loss on GLP, GLP muscle preservation, hormone optimization, perimenopause, Escape the Clinic, Katie Bean PA-C, healthcare entrepreneur, faith based business, physician associate entrepreneur, aging and recovery, The Whole and Complete Woman Podcast

Most women have been told that discipline looks like waking up before the sun to get a workout in, and that anything less is falling behind, when the truth is that sacrificing sleep for exercise can work directly against the results they are chasing.In this episode of The Whole and Complete Woman Podcast, originally recorded live at the All Things Women Summit, Dr. Alicia Newsome sits down with Maria Emmerich, an international bestselling author, nutritionist, and one of the foremost voices in ketogenic and low carb nutrition. Maria has spent over two decades helping thousands of people transform their health through personalized food strategies and metabolic insights, and her own journey began as a teenager diagnosed with PCOS and told she would never have children, a diagnosis that pushed her to teach herself the connection between excess sugar, carbohydrates, and hormone dysfunction long before the internet made that information easy to find.This conversation goes deep on why sleep is the single most powerful and most overlooked biohack available, and why waking up early to exercise on too little rest can spike cravings, disrupt leptin and ghrelin, and make it harder to build muscle rather than easier. Maria breaks down how nutritional needs shift during perimenopause and menopause, why she prioritizes protein over fat for most women, the truth about gluconeogenesis and why chicken breast is not the same as chocolate cake, some of the biggest myths circulating about ketosis and hormone replacement therapy, why she considers HRT life changing even for women who feel fine, the real risks behind hormone pellets that most women are never told about, and why caffeine may be doing more damage to blood sugar and hormone balance than most people realize. If you have ever felt confused by conflicting nutrition advice or unsure where to even start with your hormone health, this episode will give you real clarity.
Chapters: 00:00 - Welcome back and why this session comes from the summit stage 01:03 - Maria's own story with PCOS and how it started her journey 03:49 - What keto actually meant before it became mainstream 05:04 - How nutritional needs shift in perimenopause and menopause 07:04 - Why protein matters more than fat, and the truth about gluconeogenesis 11:47 - The biggest myths about ketosis and menopause 13:04 - Why Maria calls HRT life changing, even without obvious symptoms 14:37 - What to know before starting HRT and the truth about pellets 19:05 - How much protein you actually need and where to start 24:21 - The simplest change that makes the biggest difference 26:05 - What sugar really does to your hormones 28:49 - When food and lifestyle are not enough 32:26 - The truth about caffeine, mold, and blood sugar 38:44 - Sleep as the biggest free biohack 41:22 - Maria's vision for the future of women's health 43:31 - Where to find Maria and her resources
Resources and Links:
Website: https://ketomaria.com/Books: Keto Restaurant Favorites, Keto Comfort Foods, The Art of Fat Loss, The 30 Day Ketogenic Cleanse, and more
Connect with Maria Emmerich:
Website: https://ketomaria.com/YouTube: https://www.youtube.com/@mariaemmerich
ALL THINGS WOMEN SUMMIT:
This session was originally recorded live at the All Things Women Summit. If you would like to attend the next summit or apply to be considered as a speaker, visit www.allthingswomensummit.com.
FREE RESOURCES FROM DR. ALICIA: www.draliciagifts.com
INVITE DR. ALICIA TO SPEAK: https://www.dralicianewsome.com/invite-to-speak/
SEE DR. ALICIA NEWSOME ON TV: https://youtube.com/watch?feature=shared&v=uMUmgzkSeMU
Follow us on Social Media to stay connected!
 📱 Instagram: https://www.instagram.com/dr.alicianewsome 🔗 LinkedIn: https://www.linkedin.com/in/dr-alicia-newsome/ ☕️ Facebook: https://www.facebook.com/dralicianewsome
Keywords:ketogenic diet, low carb nutrition, perimenopause, menopause, hormone replacement therapy, HRT, protein intake, blood sugar balance, sleep and hormones, PCOS, metabolic health, women's health, Maria Emmerich, Keto Maria, All Things Women Summit, The Whole and Complete Woman Podcast

Most women living with unrelenting exhaustion have been told it is stress, hormones, or simply part of getting older, and they have learned to stop asking questions because no one has been able to give them a real answer.
In this special episode of The Whole and Complete Woman Podcast, originally recorded live at the All Things Women Summit, Dr. Alicia Newsome sits down with Evan H. Hirsch, MD, known as the Energy MD. Evan is a world renowned chronic fatigue expert, bestselling author, professional speaker, and the creator of the Energy MD Method, a science backed 4-step process for resolving chronic fatigue and long COVID. His work began with his own story, first watching his wife lose three years of her life to chronic fatigue syndrome, then losing five years of his own, and it has since helped thousands of people around the world reclaim their energy and their lives.
This conversation goes deep on what long COVID actually is and how it differs from chronic fatigue syndrome, why there is no reliable diagnostic test and what chronology to look for instead, the surprising research showing that milder initial symptoms predict a higher likelihood of long COVID, the toxic five root causes that Evan finds in nearly every patient he treats, why opening your detox exit pathways before removing toxins is non negotiable, how the adrenals, thyroid, and ovaries work together as a three legged stool that shapes the menopause transition, and the four step morning mindset practice he uses to move the nervous system out of fight or flight. If you have ever been told your exhaustion is just stress and walked away knowing something deeper was going on, this episode is for you.
Chapters:00:00 - Welcome back and why this session comes from the summit stage01:36 - What long COVID actually is and how common it really is03:08 - Why COVID behaves differently than any other virus03:56 - How to tell if what you have is long COVID05:35 - The toxic five root causes hiding underneath your symptoms09:37 - What happens to your hormones when the body gets overwhelmed12:14 - Long COVID versus chronic fatigue syndrome14:25 - Evan H. Hirsch, MD's own story and the five years that changed everything18:04 - The four step process explained22:06 - Why you have to open the exit pathways before you detox24:45 - Your hormones as a three legged stool and the menopause connection27:15 - The four step morning mindset practice34:30 - A 70 year old client who went from a three to a nine41:16 - Why you deserve to prioritize your own health43:13 - Where to find Evan H. Hirsch, MD and his fatigue quiz
Resources and Links:EnergyMD Masterclass: https://fixyourfatigue.comEnergyMD Website: https://www.energymdmethod.com/Fatigue Fixable Quiz: https://myfatiguescore.com
ALL THINGS WOMEN SUMMIT:This session was originally recorded live at the All Things Women Summit. If you would like to attend the next summit or apply to be considered as a speaker, visit www.allthingswomensummit.com.
FREE RESOURCES FROM DR. ALICIA:www.draliciagifts.com
INVITE DR. ALICIA TO SPEAK:https://www.dralicianewsome.com/invite-to-speak/
SEE DR. ALICIA NEWSOME ON TV:https://youtube.com/watch?feature=shared&v=uMUmgzkSeMU
Follow us on Social Media to stay connected!📱 Instagram: https://www.instagram.com/dr.alicianewsome🔗 LinkedIn: https://www.linkedin.com/in/dr-alicia-newsome/☕️ Facebook: https://www.facebook.com/dralicianewsome
Keywords:long covid, chronic fatigue syndrome, chronic fatigue, root cause medicine, functional medicine, environmental medicine, women's health, hormone health, perimenopause, nervous system regulation, detoxification, mold toxicity, heavy metals, Dr. Evan Hirsch, Energy MD, All Things Women Summit, The Whole and Complete Woman Podcast

Most women have spent years being told what to cut, what to avoid, and what to eliminate, yet despite following all the rules, they still feel confused, guilty, and exhausted by food. The problem is not willpower and it is not discipline. The problem is that the advice was never designed to be sustainable or to fit the real lives, cultures, and kitchens of actual women.
 
In this episode of The Whole and Complete Woman Podcast, Dr. Alicia Newsome sits down with Dr. Sabrina Falquier, a physician triple board certified in internal medicine, culinary medicine, and lifestyle medicine, and founder of Sensations Salud. Born and raised in Mexico City to Swiss and American parents, Dr. Falquier brings a deeply multicultural perspective to the intersection of food, culture, medicine, and health. After more than 15 years in primary care, she now works with universities, medical schools, teaching kitchens, and healthcare professionals around the world to help translate nutrition science into something people can actually use in their everyday lives.
 
This conversation goes deep on why 80% of chronic diseases are linked to food and lifestyle yet doctors receive almost no nutrition training in medical school, how to build a plate that is evidence based and genuinely enjoyable without turning every meal into a math equation, why cultural foods have been unfairly vilified and what that does to a person's identity and trust in the healthcare system, the 80/20 rule for eating that actually gives you permission to live, how batch cooking can transform your relationship with meal prep without eating the same sad leftovers all week, and why connection at the table, without screens, is one of the most underrated health interventions available to us right now. If you have ever felt guilty about enjoying food or overwhelmed by conflicting nutrition advice, this episode will change how you think about eating for good.
Chapters:00:00 - Welcome and Introduction04:00 - What Culinary Medicine Actually Is and Why It Changes Everything07:26 - How to Build a Healthy Plate Without Counting a Single Calorie14:15 - Batch Cooking, Spice Mixes, and the Art of Being Your Own Sous Chef18:30 - Why Frozen and Canned Foods Deserve a Spot in Your Kitchen23:13 - How to Stop Being a Perfectionist About What You Eat28:40 - The Six Pillars of Lifestyle Medicine and How They Work Together31:10 - Find the Physical Activity That Actually Brings You Joy32:48 - The Truth About Protein and Why Eating It Is Not Enough on Its Own37:00 - Why Cultural Foods Are Not the Problem and Vilifying Them Is44:00 - Why Doctors Are Not Trained in Nutrition and What Is Changing51:24 - Bringing Food, Connection, and Joy Back to the Table53:02 - Rapid Fire and Giveaway Details
 
GIVEAWAY:Dr. Sabrina is giving away a gorgeous kitchen towel and bench scraper from Sensations Salud. 
 
Resources and Links:Website: https://www.sensationssalud.comInstagram and Facebook: @SensationsSaludLinkedIn: https://www.linkedin.com/in/sabrinafalquier/Podcast (English): Culinary Medicine RecipePodcast (Spanish): Medicina CulinariaDocumentary: The Kitchenistas
 
Connect with Dr. Sabrina Falquier:Website: https://www.sensationssalud.comEmail: info@sensationssalud.comInstagram and Facebook: @SensationsSalud
FREE RESOURCES FROM DR. ALICIA:www.draliciagifts.com
 
INVITE DR. ALICIA TO SPEAK:https://www.dralicianewsome.com/invite-to-speak/
 
SEE DR. ALICIA NEWSOME ON TV:https://youtube.com/watch?feature=shared&v=uMUmgzkSeMU
 
Follow us on Social Media to stay connected!📱 Instagram: https://www.instagram.com/dr.alicianewsome🔗 LinkedIn: https://www.linkedin.com/in/dr-alicia-newsome/☕️ Facebook: https://www.facebook.com/dralicianewsome
Keywords:culinary medicine, nutrition science, women's health, food and culture, lifestyle medicine, healthy eating, functional medicine, root cause care, batch cooking, 80/20 rule, chronic disease prevention, Dr. Sabrina Falquier, Sensations Salud, The Whole and Complete Woman Podcast