Tag Archives | sleep

Energized-podcast-Dr.-Ari-Whitten

719: The Truth About Red Light Therapy: Benefits, Myths & How to Use It with Dr. Ari Whitten

February 10, 2026 in Podcast, Women’s Health 0

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Episode Summary

What if the missing piece to your wellness journey wasn’t a supplement or a workout… but light?

In this podcast, we’re talking about one of the most underrated tools in health and hormone optimization: red light therapy.

Expert in the area, Ari Whitten, joins me to shine light on red light and all the ways it can boost your health and confidence long term. Ari is a bestselling author, a top podcast host, and one of the most trusted voices in the science of energy, mitochondria, and red light therapy.

In this episode, we cover:

  • Why red light therapy is a game-changer for women in midlife
  • How it impacts your hormones, sleep, brain, skin, and fat metabolism
  • What most people get completely wrong about red light dosing
  • And how to avoid wasting money on the wrong devices

Ari’s here to cut through the wellness noise and deliver the truth—with clarity and science to back it up.

Tune in here for a deep dive into all red light therapy can do for you! 

Ari Whitten, M.S.

Ari Whitten is the founder of The Energy Blueprint and bestselling author of The Ultimate Guide to Red Light Therapy and Eat for Energy. He has a B.S. in Exercise Science and a Master of Science in Human Nutrition and Functional Medicine. For over 30 years, he’s immersed himself in nutrition science, exercise physiology, and evolutionary biology, as well as cutting-edge areas like neuroscience, geroscience, circadian science, microbiome research, and more. He hosts The Energy Blueprint Podcast, and his books, online programs, coaching, and nutritional supplement line have helped thousands of people worldwide to optimize their health, energy, and longevity.

IN THIS EPISODE

  1. What is red light therapy, and how can it benefit your health? 
  2. How to make time for red light therapy in your routine 
  3. The importance of high-quality red light therapy 
  4. Different red light devices for targeting your needs in the body 
  5. The science and studies behind red light therapy 
  6. How to maximize systemic benefits of red light therapy 
  7. About Ari’s book: The Ultimate Guide to Red Light Therapy

QUOTES

“There’s an enormous amount of poor quality devices, worthless devices, junk devices on the market that are a waste of money that won’t do anything valuable.”

“If your interest is combating arthritis or affecting a certain muscle or tendon injury or ankle sprain or something like that, you want to focus on the dose of light delivered directly to those tissues. On the other hand, if you are interested in general anti-aging health longevity… The bigger concern is actually the total dose of light delivered to your overall body.”

“A lot of the focus is on the intensity of the light… But the other thing is: how big of a surface area is that intensity of light hitting? What is the total amount of light delivered to the tissue? That’s going to hugely impact those systemic effects like the release of stem cells into your circulation.”

RESOURCES MENTIONED

The Energy Blueprint Website 

The Energy Blueprint Podcast

Order Ari’s book: The Ultimate Guide to Red Light Therapy on Amazon HERE

RELATED EPISODES 

623: RED LIGHT THERAPY FOR UPGRADING YOUR MITOCHONDRIA, CELLULAR ENERGY, SKIN AND BRAIN HEALTH WITH JONATHAN OTTO

693: TIRED ALL THE TIME? IT MIGHT BE HIDDEN PROBLEMS WITH YOUR MITOCHONDRIA WITH SIOBHAN MITCHELL

712: WHY LIFESTYLE MEDICINE IS MITOCHONDRIAL MEDICINE (AND WHAT THAT MEANS FOR YOUR ENERGY, METABOLISM & LONGEVITY)

704: HORMONE INTELLIGENCE FOR WOMEN IN MIDLIFE: HOW TO THRIVE THROUGH PERIMENOPAUSE WITH DR. AVIVA ROMM

Free Download: Easy, Practical Tips to Get More Energy!

Download the free Energy-Boosting Cheat Sheet now to learn how to unlock abundant health and energy that lasts—in only seconds every day!

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Energized-podcast-Blair-Horton

714: Ditch the Booze, Keep the Ritual: Functional Mocktails for Energy, Sleep & Hormone Support with Blair Horton 

January 22, 2026 in Podcast, Women’s Health 0

Listen to the Episode Here

Or, listen on your favorite app: iTunes (Apple Podcasts) | Stitcher | Spotify | Pocketcasts

Episode Summary

Curious how to drink less alcohol, but still make your drinks fun? 

Join me in this episode for a refreshing conversation with mocktail expert and holistic nutritionist Blair Horton, who’s on a mission to transform your drinks into a feel-good ritual of self-care.

We dive into her new book, Everyday Elixirs, packed with thoughtfully crafted, seasonal, and functional recipes for mocktails and other beverages. Think immunity-boosting citrus, digestion-loving botanicals, anti-inflammatory herbs, and flavors so good you won’t miss the booze!

Blair’s philosophy is simple: wellness should be joyful, accessible, and delicious. She walks us through how swapping or reducing alcohol doesn’t have to feel like deprivation—it can actually feel like an upgrade. 

Whether you’re winding down after a long day, hosting friends, or proactively supporting your health, Blair shows how a thoughtfully made mocktail can help you feel like the best version of you. 

Tune in here!

Blair Horton

Blair Horton is a holistic nutritionist, natural chef, and author of the new book: Everyday Elixirs. Her love for nourishing the body met her desire to create drinks that feel special. What started as a simple idea for beautiful, alcohol-free options grew into a collection of 80 vibrant mocktail and wellness beverage recipes in her book. She continues to inspire others to choose natural, blood-sugar-balancing beverages to aid in health and longevity, all while feeling (and tasting!) good. 

IN THIS EPISODE

  1. Blair’s inspiration behind her new book, Everyday Elixirs
  2. Easy, fast, and fun mocktails to whip up anytime of year 
  3. Creative and tasty matcha drinks 
  4. Leaning into the seasons and getting creative with ingredients 
  5. Dedicating certain drinks to certain times of the day 
  6. Best bedtime drinks to promote restful sleep 
  7. Choosing and creating blood-sugar-balancing mocktails 
  8. Educating your kids on healthy drinks with real ingredients 
  9. Trying out new mocktails and hosting mocktail parties
  10. How to create healthier mocktails & even enjoy them out to eat!

QUOTES

“Anytime you’re getting some extra liquid, it’s going to be hydrating. And I love to put a pinch of salt in pretty much all of them to bring out the flavor, but also to help our bodies take in the water.” 

“If your blood sugar isn’t balanced, your mental health is not going to be great… that’s very important to me; keeping the drinks lower in sugar.”

“I’m always focusing on how we add in the good versus focusing on taking out the bad.”

RESOURCES MENTIONED

Blair’s book: Everyday Elixirs

Blair on Instagram 

Check out my Blood Sugar-Friendly Mocktail Recipes HERE! 

Join my 7-Day Hormone & Metabolism Jumpstart HERE! 

RELATED EPISODES 

713: What Alcohol Really Does to Women’s Hormones, Sleep, and Metabolism

#619: The Impact of Alcohol on Women’s Health, From Hormones to Cancer

#548: The Loaded Truth Behind Mom Wine Culture and the False Need to Wine Down with Celeste Yvonne

#345: To Drink Or Not To Drink? Why Drinking as We Get Older Is Hard on Our Hormones

#712: Why Lifestyle Medicine Is Mitochondrial Medicine (And What That Means for Your Energy, Metabolism & Longevity)

Free Download: Easy, Practical Tips to Get More Energy!

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EP713-What-Alcohol-Really-Does-to-Women’s-Hormones,-Sleep,-and-Metabolism-Tuesday-Q&A

713: What Alcohol Really Does to Women’s Hormones, Sleep, and Metabolism

January 20, 2026 in Podcast, Women’s Health 0

Listen to the Episode Here

Or, listen on your favorite app: iTunes (Apple Podcasts) | Stitcher | Spotify | Pocketcasts

Episode Summary

Feel like hangovers are hitting harder than ever lately? 

In this episode, I’m unpacking why alcohol hits differently in perimenopause—and why that glass of wine you used to tolerate now leaves you feeling off for days. 

Even long after drinking, alcohol is still disrupting your brain chemistry, slowing your metabolism, and amplifying inflammation throughout your body. 

And as women’s alcohol consumption has quietly increased in recent years, understanding these hidden physiological shifts has never been more important. 

That’s why I’m breaking down what’s really happening to your body with each sip, especially during midlife hormonal changes. 

But don’t worry, I share my top tips for you to detox from alcohol successfully, curb cravings, and feel in charge of your body again. Tune in here to change your relationship with alcohol and feel more like yourself! 

IN THIS EPISODE

  1. Why alcohol feels like it hits harder in midlife
  2. What a detox from alcohol can look like for you 
  3. The facts behind alcohol misuse and binge drinking 
  4. What really happens in a woman’s body when drinking alcohol 
  5. The symptoms of metabolic dysfunction brought on by drinking 
  6. My top recommendations for detoxing from alcohol  
  7. How to curb cravings and make non-alcoholic drinking more fun

QUOTES

“We’ve been sold a very expensive lie that alcohol helps us relax. And for years, I would’ve told you that it did just that, that that glass of red wine was self-care, that drinking was harmless.” 

“It’s not just a hangover anymore. It’s not just getting older. Alcohol is impacting your hormones, your brain, your sleep, and your metabolism.”

“In order to feed and heal your gut and your liver, we need a much-needed break, and alcohol simply cannot be included.”

RESOURCES MENTIONED

Check out my Blood Sugar-Friendly Mocktail Recipes HERE! 

Join my 7-Day Hormone & Metabolism Jumpstart HERE! 

Order my new book: The Perimenopause Revolution

RELATED EPISODES 

#619: The Impact of Alcohol on Women’s Health, From Hormones to Cancer

#548: The Loaded Truth Behind Mom Wine Culture and the False Need to Wine Down with Celeste Yvonne

#345: To Drink Or Not To Drink? Why Drinking as We Get Older Is Hard on Our Hormones

#712: Why Lifestyle Medicine Is Mitochondrial Medicine (And What That Means for Your Energy, Metabolism & Longevity)

Free Download: Easy, Practical Tips to Get More Energy!

Download the free Energy-Boosting Cheat Sheet now to learn how to unlock abundant health and energy that lasts—in only seconds every day!

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Energized-podcast-Ulrich-Dempfle

684: The 5-Minute Workout That Boosts Metabolism, Energy & Reverses Aging with Ulrich Dempfle

September 30, 2025 in Podcast, Women’s Health 0

Listen to the Episode Here

Or, listen on your favorite app: iTunes (Apple Podcasts) | Stitcher | Spotify | Pocketcasts

Episode Summary

“I can never get a good workout in… I don’t have the time.” 

I hear it all the time, especially from busy women. But get ready to learn the best way NEVER to say that statement again! 

In this episode, I sit down with Ulrich Dempfle, the CEO of CAROL, to talk about why carving out even a few minutes for exercise in midlife can be a total game-changer. 

Ulrich explains that the right movement is one of the most powerful things you can do to boost health span, energy, and quality sleep. 

So we dive into the science of VO₂ max and mitochondrial function (which start to decline in our 30s), and how efficient workouts can slow that process dramatically. 

For busy women in midlife, heart health and metabolic health are front and center, and CAROL’s unique approach makes it possible to train smarter, not longer, for ultimate health. 

Tune in here to learn all about CAROL, and discover how quick, intentional exercise can fit seamlessly into your hectic life WITHOUT sacrificing results!

Ulrich Dempfle

Ulrich Dempfle is the CEO and co-founder of CAROL Bike. He began his career as a mechanical engineer in Germany’s automotive industry, but later became a healthcare system consultant and is now a fitness tech pioneer.  Ulrich’s personal fitness transformation is proof of CAROL’s power. He stresses the importance of not only improving fitness but also delaying the aging process. By significantly improving his own VO2max, CAROL Bike has helped him turn back the clock on aging and keep it there.

IN THIS EPISODE

  1. Positive and healthy alternatives to long cardio exercises 
  2. Comparing the benefits of different training methods 
  3. All about CAROL, and how it can help you get your energy back 
  4. How 5 minutes on the CAROL bike can be transformative for you
  5. Physical, mental, and cognitive benefits of the CAROL bike 
  6. The science behind short, effective, rehit workouts 
  7. How CAROL is ideal for supporting women’s unique hormonal shifts in perimenopause and menopause 
  8. Get the code to claim $100 OFF your CAROL bike! 

QUOTES

“Unfortunately, with aging, we all lose about 10% of our VO2 max per decade. So it’s a progressive thing. It starts from around 30, and if you don’t do something about it, you will lose fitness progressively throughout your life.”

“Based on the feedback we’re receiving, [we] make it as simple as possible and take as many barriers away to actually stick to a workout and reap the benefits that are available from this ultra short, super efficient workout.”

RESOURCES MENTIONED

Preorder the Perimenopause Revolution here and get your VIP ticket to the Perimenopause Solution event

Get $100 off your CAROL bike HERE with code: MARIZA

CAROL YouTube

CAROL Instagram

CAROL Facebook

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#546: How to Stay Lean, Energized and Strong By Working With Your Physiology, Not Against It with Dr. Stacy Sims

#646: The Number One Exercise Hack I’m Doing Daily In Peri To Burn Fat, Build Lean Muscle and Boost Energy & Mental Clarity

#552: The Midlife Muscle Crisis: Why Maintaining Muscle Is Necessary For Fat Loss, Strength and Longevity with Dr. Gabrielle Lyon

672: Unbreakable: How to Build a Body And Life That Defies the Rules of Aging with Dr. Vonda Wright

Free Download: Easy, Practical Tips to Get More Energy!

Download the free Energy-Boosting Cheat Sheet now to learn how to unlock abundant health and energy that lasts—in only seconds every day!

Read More
IMG_1664

673: From Fatigued to Energized: Reclaiming Sleep in Midlife With Evidence-Based Solutions

August 22, 2025 in Podcast, Women’s Health 0

Listen to the Episode Here

Or, listen on your favorite app: iTunes (Apple Podcasts) | Stitcher | Spotify | Pocketcasts

Episode Summary

Tired of dragging yourself through the day, relying on endless cups of coffee just to function? 

Then you’ll want to hear this conversation. This episode is all about reclaiming your sleep—and with it, your energy, mood, and vitality. 

Sleep is more than just the hours you clock in bed, it’s about how you feel when you wake up. And don’t you want to feel clear-headed and energized every morning?

We’ll dive into practical steps you can start tonight, from heading to bed just 15 minutes earlier to stepping outside for a moment of morning sunlight, or even supporting your body with magnesium before bedtime. 

You’ll hear why sleep is such a big pillar in feeling alive and how small changes can make a massive difference in midlife and beyond.

Tune in, reclaim your rest, and don’t forget to grab your copy of The Perimenopause Revolution in the show notes!

IN THIS EPISODE

  1. The impact a healthy sleep routine has on your overall health 
  2. What’s really happening during midlife sleep 
  3. The negative implications of sugar and alcohol before bed
  4. Optimizing your circadian rhythm with lifestyle modifications 
  5. Balancing cortisol, melatonin, and other hormones for sleep
  6. A sleep routine that sets you up for success 
  7. Morning routines to establish a healthy sleep cycle 
  8. Tips for optimizing your bedroom environment for better sleep 

QUOTES

“Elevated evening cortisol is strongly associated with delayed sleep onset, shortened sleep duration, and increased nighttime awakenings. So just know that this is real and this is happening to so many of us, particularly in perimenopause.”

“A randomized control trial in the menopause journal showed that oral micronized progesterone significantly improves sleep quality and reduces nighttime awakenings in perimenopausal women.”

RESOURCES MENTIONED

PRE-ORDER THE PERIMENOPAUSE REVOLUTION HERE!

My Essentially Whole Supplement Line 

RELATED EPISODES 

#632: The Secret to Optimal Sleep, Resilience, Performance, and Emotional Wellbeing with Dr. Kristen Holmes

#580: Mastering Your Sleep, Metabolism and Overall, Health in Midlife with Cynthia Thurlow

#628: How to Menopause in Every Aspect of Your Life with Tamsen Fadal

#648: This Changes Everything: The Perimenopause Revolution Every Woman Needs Now

Free Download: Easy, Practical Tips to Get More Energy!

Download the free Energy-Boosting Cheat Sheet now to learn how to unlock abundant health and energy that lasts—in only seconds every day!

Read More

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