What if your health goals had less to do with willpower — and more to do with alignment?

In this episode of The Energized Life Podcast, Sarah and Melissa take you beneath the surface of habits and routines to explore the deeper layer of sustainable health: your core values.

Your core values are more than words on a list — they’re your internal compass. They help you know what matters most, filter out the noise, and live in a way that feels true to who you are. When you lose sight of them, life feels out of sync. But when you reconnect, your choices — from how you eat to how you rest — begin to feel natural, not forced.

Together, Sarah and Melissa unpack:

• What core values really are — and how they serve as both your foundation and filter for everyday decisions.
• Why values outlast willpower — and how alignment creates energy, while misalignment drains it.
• How to uncover your authentic values instead of living by borrowed ones that sound good but don’t belong to you.
• Practical ways to align and integrate your values into your daily rhythms, health habits, and mindset.

You’ll also hear powerful personal stories from both hosts:

Sarah shares how reconnecting with her core values of Growth, Freedom, Peace, Integrity, and Simplicity helped her release diet perfectionism and build a business rooted in authenticity and ease.

Melissa opens up about unlearning the belief that “discipline equals alignment,” and how true energy returned when she began honoring values like simplicity and peace instead of chasing rigid routines.

By the end of this conversation, you’ll see why lasting health starts from the inside out.

You don’t need more rules — you need resonance.

You don’t need more motivation — you need meaning.

Next Step:

Download the free Core Values Workbook here to uncover your top 5 values and start integrating them into your daily rhythms.

And if you haven’t yet, go back and listen to The Mindset Episode — the perfect companion to this one — to explore how your beliefs and identity shape your behavior.

Connect with us on Instagram @theenergizedlife — we’d love to hear what your core values are and what alignment looks like for you.

Because when your habits align with your values, you stop chasing perfection — and start living your health, not managing it.

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

Do you wake up feeling okay, only to crash by mid-morning? Or hit that 3 p.m. wall where you’d do anything for a snack or another latte?

If so, this episode is for you.

In this week’s conversation, Sarah and Melissa unpack one of the most overlooked foundations of energy, mood, and metabolism: blood sugar regulation. You’ll learn what blood sugar actually is (and why it’s not the villain), how insulin works like a key to unlock energy in your cells, and what happens when your levels swing too high or too low. Think of it like your body’s internal thermostat—you want rolling hills, not rollercoasters.

You’ll discover:

• What blood sugar really is and why it’s your body’s main energy source
• The difference between balanced and dysregulated blood sugar—and how it shows up in your daily life
• Why stress, sleep, and nervous system regulation matter just as much as what you eat
• The hidden link between chronic stress, cortisol, and blood sugar spikes
• Five simple, science-backed ways to balance blood sugar naturally

When blood sugar is balanced, you can go hours between meals without getting hangry. Your energy, focus, and mood stay steady. Sleep improves, cravings calm down, and your body feels safe and fueled.

When it’s not, you’ll notice it in your energy first. You might crash mid-morning, crave sugar in the afternoon, or feel wired but tired at night. Hunger feels unpredictable and your energy unstable. Over time, this pattern can contribute to insulin resistance, hormone imbalance, and even cognitive decline.

Sarah and Melissa share five simple shifts that make a powerful difference:

1. Upgrade your carbs—choose fiber-rich, whole food sources for steadier energy.
2. Build a balanced plate—pair carbs with protein, fat, and fiber, and eat in the right order.
3. Start your day with protein—25–30g at breakfast sets the tone for the day.
4. Move after meals—even a 10-minute walk supports glucose regulation.
5. Eat with the sun—front-load meals earlier and allow for an overnight fast.

Balanced blood sugar isn’t about cutting carbs or being perfect—it’s about rhythm. When your blood sugar is steady, everything feels easier: your energy, focus, mood, hormones, and even your sleep.

This episode will help you understand the why behind your body’s energy patterns and give you the how to start feeling steady again—through realistic, sustainable habits that work with your life, not against it.

“Blood sugar regulation isn’t about restriction—it’s about rhythm.”

If you’re ready to go deeper, Sarah shares how she helps women rebuild steady energy and confidence inside her 6-month coaching program, The Energy Reset.

Tune in and start learning how to work with your biology instead of fighting against it—because lasting energy starts wit

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

Minerals are one of the most overlooked yet foundational elements of human health. In this episode, we explore why these tiny nutrients have such a massive impact on how you feel—from your energy levels and hormone balance to your mood, metabolism, and stress resilience.

We start with the basics: why minerals matter so much. They’re the body’s electrical system—flipping on enzymes, activating hormones, supporting detox pathways, and fueling your mitochondria. When minerals are off balance, every other system struggles—your gut, thyroid, adrenals, and even your mood.

So why are we all running so low? We unpack the modern causes of mineral depletion:

• Depleted Soil & Industrial Agriculture: Modern farming practices have stripped our soil of nutrients, meaning even healthy diets may fall short.
• “Dead” Water: Unlike the mineral-rich spring water our ancestors drank, today’s filtered and treated water often removes beneficial minerals and adds chemicals like chlorine or fluoride.
• Chronic Stress & Lifestyle: Constant “go mode” drains minerals like sodium, potassium, and magnesium—weakening adrenal function and the body’s resilience to stress.

Inside the body, low minerals create a cascade of dysfunction. They maintain the electrical charge that allows nutrients in and waste out of your cells. Mitochondria depend on them for energy production (ATP), enzymes need them to function, and your nervous system relies on them for calm and focus. When mineral levels drop, fatigue, brain fog, poor digestion, and emotional volatility become common.

But the good news? You can rebuild your mineral foundation with a few simple habits:

• Remineralize Your Water: Add trace mineral drops, use mineral-rich sea salt, or drink tested spring water.
• Eat Organic, Local, and Seasonal: Foods grown in healthy, living soil hold more minerals and vitality.
• Support Digestion: Because you’re not what you eat—you’re what you absorb. Simple practices like slow meals, sea salt before eating, and supporting stomach acid can dramatically improve mineral uptake.

The key takeaway: minerals are non-negotiable. They’re the foundation for energy, resilience, and healing—and rebuilding your stores doesn’t require a complex plan. Start small. Re-mineralize your water, prioritize real food, and nurture your digestion. Over time, these steady, consistent actions quietly restore your body’s electrical system and energy from the inside out.

Resources Mentioned:

• WishGarden Herbs Badass Bitters: https://amzn.to/46ZZl9g

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 of The Energized Life podcast, we tackle one of the most underrated — yet powerful — elements of lasting health: mindset. While many of us focus on diet, exercise, supplements, or sleep, the story we tell ourselves about what’s possible can either fuel transformation or block it entirely.

We explore how your internal beliefs, assumptions, and narratives shape your ability to make sustainable changes. You’ll hear:

• Why mindset is often the missing piece in health journeys
• How negative self-talk, fear of failure, perfectionism, and limiting beliefs show up in wellness goals
• Real-life examples and stories of how a shift in mindset unlocked better habits
• Practical mental tools and strategies to reframe your inner narrative
• How to spot the stories you tell yourself that hold you back
• Ways to build a “growth mindset” around nutrition, movement, rest, and hormonal health
• Small mindset practices you can begin using today to support your goals

If you’ve ever felt frustrated because you “did everything right” but still didn’t see results, or found yourself slipping back into old habits despite your best intentions — this conversation is for you. Mindset isn’t just a nice “extra”; it’s the foundation under every health goal.

Join us for this deep dive into how shifting what’s in your head can shift what happens in your body — and help you take steps toward sustainable transformation.

What you’ll walk away with:

• Clarity about why mindset is essential, not optional
• A new lens for identifying limiting beliefs that may be sabotaging you
• Practical mindset tools (reframing, self-talk, challenge/reward, identity work)
• Actionable next steps to shift thoughts, beliefs, and internal narratives
• Empowerment to lean into growth, not perfection

We believe your health is so much more than calories and workouts — it’s about aligning your inner world with your outer goals.

Tune in, lean in, and let’s get curious about what your mind might have to teach you.

Resources mentioned:

The Untethered Soul: The Journey Beyond Yourself by Michael A. Singer

The Biology of Belief 10th Anniversary Edition: Unleashing the Power of Consciousness, Matter & Miracles by Bruce H. Lipton PHD

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, it’s Sarah’s turn in the spotlight! As co-host of The Energized Life Podcast and founder of Simply Well Nourished, Sarah has built her career around helping women find freedom, balance, and energy in their daily lives. But before coaching others, she had to navigate her own struggles.

Sarah opens up about her journey from disordered eating and “all-or-nothing” health habits to a more grounded, joyful, and sustainable approach. She shares how burnout, confusing nutrition advice, and frustrating health symptoms eventually led her to functional nutrition, mindset work, and a deep desire to make health simpler and more aligned with real life.

In this conversation, Sarah gets real about:

• What it was like to wrestle with food rules, body image, and perfectionism
• The turning points that helped her shift from chasing quick fixes to focusing on energy, blood sugar balance, and holistic health
• How her values — freedom, simplicity, growth, integrity, and joy — guide both her life and her coaching
• Why she created The Energy Reset program and what she hopes women gain from it
• The importance of mindset, identity, and values in creating lasting change

You’ll also get a glimpse of Sarah outside of coaching — the small joys, family rhythms, and mindset practices that keep her steady and inspired.

This is more than an introduction to Sarah; it’s an invitation into the heart of her mission: helping women feel at home in their body, reclaim steady energy, and create a vibrant life without falling into the trap of quick fixes or perfectionism.

What you’ll take away from this episode:

• Sarah’s honest and relatable health journey
• The values that shape her work and coaching approach
• Why quick fixes don’t work — and what does
• How shifting mindset and habits can transform energy and health
• Inspiration to reflect on your own relationship with health and values

Whether you’re just getting to know Sarah or have been following her work for a while, this conversation will give you a deeper sense of her story, her “why,” and the vision behind The Energized Life Podcast.

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 special introductory episode, we’re turning the spotlight on Melissa, one of your co-hosts of The Energized Life Podcast. This is your chance to really get to know the woman behind the mic — her story, her struggles, her growth, and the passion that brought her here.

Melissa opens up about the pivotal moments in her life and career that shaped the way she sees health, energy, and balance today. From navigating challenges and burnout to discovering new rhythms that fueled her transformation, she shares the lessons that led her toward holistic wellness and coaching.

You’ll hear Melissa’s take on what it means to live in alignment with your values, how she shifted her mindset from “all or nothing” to sustainable balance, and why she believes true health is about so much more than nutrition and workouts. She also gets personal about the everyday habits, joys, and even quirks that keep her grounded and energized.

This conversation sets the tone for the heart of this podcast: honest, relatable stories paired with science-backed strategies. Melissa’s journey will inspire you to rethink what’s possible, embrace your own values, and take steady steps toward the life you want to create.

Whether you’ve been craving more energy, more balance, or simply a deeper sense of connection, this episode offers both insight and encouragement. Consider it your official introduction to Melissa — her vision, her why, and her hope for each and every listener tuning in.

What you’ll take away from this episode:

• A behind-the-scenes look at Melissa’s journey and transformation
• The values and mindset shifts that helped her find energy and balance
• Why sustainability matters more than quick fixes
• How her story shapes the mission of this podcast
• Inspiration to reflect on your own path and what matters most to you

We’re so excited to bring you along for this conversation. Tune in, get inspired, and get to know Melissa in a whole new way.

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

Welcome to The Energized Life—the podcast that helps you cut through wellness noise and focus on what really works. Hosted by certified nutrition and lifestyle practitioners Sarah Dalton and Melissa Rocker, this show gives you simple, practical tools for steady energy, stress resilience, and lasting health.

In this trailer, you’ll get a taste of what’s ahead: realistic tips, expert interviews, and honest conversations designed to help you feel your best—without the overwhelm. If you’re ready for science-based strategies and everyday habits that actually stick, hit follow and join us. Your most energized life starts here.

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