The holidays don’t have to leave you exhausted, bloated, or burned out. In this lively mini episode, Susan Robbins and Lisa St. Ledger share practical, real-world strategies to help you enjoy the season without sacrificing your health, sleep, or sanity.

From nutrition and hydration to stress management and mindset, this episode is packed with realistic tips you can start using now to glide through the holidays with more energy and ease.

In this episode:

• Why “cold and flu season” is really stress, sugar, and sleep deprivation season
• How to set clear intentions before the holidays even begin
• Smart swaps for alcohol, sugar, and party snacks that still feel festive
• Simple movement and hydration hacks to balance your body
• Tips for navigating food sensitivities and avoiding peer pressure at gatherings
• How to wrap up the season feeling vibrant, not depleted

This isn’t about deprivation, it’s about design.

Learn how to honor your body, enjoy the celebrations, and head into the new year feeling your best.

Learn More about Lisa St. Ledger:
Accredited Health & Wellness Coach | Endorsed PH360 Health Coach | Advocate for Lasting Health Transformation

With over 28 years of experience as an educator, I have witnessed how knowledge, empowerment, support, and fostering self-efficacy can create lasting change. As an Accredited Health and Wellness Coach, my mission is to guide individuals on their unique health journeys, helping them unlock their full potential by tapping into their personal epigenetics using the PH360 platform.

RESOURCES:
Connect with Lisa St. Ledger:

Website: https://resolutionhealth360.com/

Holiday Mini Guide: https://resolution-health-360.kit.com/c039956d3f

HistaHarmony: http://healthygut.com/healthyawakenings

Beam Minerals: https://www.bkd42s7gh.com/AWAKEN/

Dry Brine Turkey for the Best Thanksgiving Turkey - Primally Inspired

https://www.primallyinspired.com/dry-brine-turkey/

Show notes: https://healthyawakening.co/2025/11/07/episode90

Visit the website: healthyawakening.co/podcast

Find listening links here: https://healthyawakening.co/links

Connect with Susan:

• Check out Susan’s NEW E-book! Download it FREE here: https://healthyawakening.co/ebook-signup
• Contact me for your DNA testing or epigenetic coaching! To schedule a FREE Personalized Health Strategy Session, send an email to susan@healthyawakening.co
• Facebook: https://www.facebook.com/susanrobbinshealthyawakening
  Instagram: @susanrobbins_epigeneticcoach
• Susan’s LinkTree: https://linktr.ee/susanrobbins

Connect with Kate King:

• Kate’s Website: https://TheRadiantLifeProject.com
• Kate’s Linktree: https://linktr.ee/theradiantlifeproject

P.S. Want reminders about episodes? Sign up for our newsletter, you can find the link on our podcast page! https://healthyawakening.co/podcast

What if the single most powerful health intervention isn’t a supplement, workout, or therapy, but sleep?

In this conversation, former Navy SEAL and leading sleep expert Dr. Kirk Parsley joins Susan to share how years of working with the world’s most elite warriors revealed the devastating impact of sleep deprivation, and the extraordinary healing that happens when we finally rest.

From Ambien addiction to brain inflammation, hormones, aging, stress, and recovery, Dr. Parsley pulls back the curtain on what happens when we neglect our body’s most essential repair mechanism. He explains why sleep is the foundation of every other “pillar of health,” how it regulates hormones and epigenetic expression, and why six hours a night is slowly destroying your energy, focus, and longevity.

You’ll hear:

• The fascinating story of how a high school dropout became the Navy SEALs’ go-to medical doctor
  
  
  
• What happens in your brain when you use sleep aids, and why they don’t work
  
  
  
• The connection between sleep, hormones, metabolism, and aging
  
  
  
• Why stress, inflammation, and sleep deprivation are at the root of nearly every chronic issue
  
  
  
• How to repair your sleep cycles naturally, and finally wake up feeling restored
  
  
  

This episode is raw, real, and life-changing. If you’ve ever thought “I can get by on six hours,” this conversation will change your mind, and maybe even your future health.

P.S. Stay tuned for part 2 on sleep next week with Chris Winters!

Learn more about our guest Dr.Kirk Parsley

Kirk Parsley completed SEAL training at the age of 19 and served as a 60-gunner on SEAL Team Five in Coronado, California. He left the SEAL community in 1994 to pursue a college education. Later, he re-entered the US Navy to attend the military's medical school in Bethesda, Maryland, where he was commissioned as a Navy Officer in 2000.

After completing medical school, internship, and residency, Kirk returned to the SEAL teams as the physician for the West Coast SEAL teams. Kirk was tasked with helping the world's most elite warriors optimize and maintain their performance after eight years of sustained combat. It was during this period that he noticed a significant gap between "healthcare" and true "health optimization."

Read Dr. Kirk’s full bio on the show notes!

RESOURCES:

Connect with Dr. Kirk Parsley:

Website: https://docparsley.com/

Instagram: https://www.instagram.com/kirkparsley/

Instagram: https://www.instagram.com/sleepremedy/

Find all of Kate and Susan’s Resources and links in the show notes:

https://healthyawakening.co/2025/11/03/episode89

Connect with Susan: https://healthyawakening.co/

Connect with Kate: https://theradiantlifeproject.com/

Visit the website: healthyawakening.co/podcast

Find listening links here: https://healthyawakening.co/links

P.S. Want reminders about episodes? Sign up for our newsletter, you can find the link on our podcast page! https://healthyawakening.co/podcast

Some friendships lift you up. Others leave you drained, itchy, or a little emotionally swollen.
(Think of it as a friendship allergy.)

In this fun-yet-insightful mini, Susan and Kate unpack what “friendship allergies” are, those subtle relationship dynamics that your system just can’t tolerate anymore. From lack of reciprocity to emotional one-way streets, they explore how tuning in to what irritates your energy can actually lead you to deeper, more aligned connections.

In this episode:

• What a “friendship allergy” is and why it matters
• How to spot the relationships that drain rather than nourish you
• Why self-awareness is the cure for repeating old dynamics
• How aligned friendships support healthy hormones, mood & genetic expression
  
  
  

This mini will make you reflect, and maybe rethink the company you keep, so you can surround yourself with people who feel like medicine, not hives.

RESOURCES:

Show notes: https://healthyawakening.co/2025/10/31/episode88

Visit the website: healthyawakening.co/podcast

Find listening links here: https://healthyawakening.co/links

Connect with Susan:

• Check out Susan’s NEW E-book! Download it FREE here: https://healthyawakening.co/ebook-signup
• Contact me for your DNA testing or epigenetic coaching! To schedule a FREE Personalized Health Strategy Session, send an email to susan@healthyawakening.co
• Facebook: https://www.facebook.com/susanrobbinshealthyawakening
  Instagram: @susanrobbins_epigeneticcoach
• Susan’s LinkTree: https://linktr.ee/susanrobbins

Connect with Kate King:

• Kate’s Website: https://TheRadiantLifeProject.com

Kate’s Linktree: https://linktr.ee/theradiantlifeproject

P.S. Want reminders about episodes? Sign up for our newsletter, you can find the link on our podcast page! https://healthyawakening.co/podcast