Think that “a glass of wine a day” is good for you? Think again.

In this raw and real mini episode, certified epigenetic human performance coach Susan Robbins breaks down what alcohol actually does to your brain, body, and genes.and why the effects go far deeper than most people realize. From neurotransmitter disruption and dopamine crashes to inflammation, hormone imbalance, and genetic expression, Susan unpacks the hard science behind your favorite cocktail.

In this episode:

• How alcohol rewires the brain’s chemistry and affects memory, decision-making, and mood
  
  
  
• Why your health type and DNA variants (like MTHFR or APOE4) determine how your body responds
  
  
  
• The real connection between alcohol, Alzheimer’s risk, and chronic inflammation
  
  
  
• Why some people experience faster aging, hormonal shifts, or poor recovery from drinking
  
  
  
• What you can do to support detox pathways and protect your long-term health
  
  
  

Whether you’re curious about your own relationship with alcohol or simply want to make more informed choices, this episode is packed with eye-opening insights on how every sip influences your epigenetic expression and overall wellbeing.

Listen now and come back next week for Part 2: Alcohol and Sleep, you’ll be shocked at what really happens when you mix the two.

RESOURCES:

Show notes: https://healthyawakening.co/2025/11/14/episode92

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

If you’ve ever laid awake at 3AM, counting sheep, overanalyzing your life, and stressing that you’ll be a zombie tomorrow, this episode, part 2 of our series on sleep, is one you don’t want to miss.

Today, Susan and Kate sit down with the Dr. Christopher Winter, neurologist, sleep medicine specialist, and author of The Sleep Solution and The Rested Child. He’s the go-to expert for pro athletes, firefighters, and anyone who’s ever wondered, “What’s wrong with my sleep?”

But here’s the twist: according to Dr. Winter, your sleep might not be “broken” at all. In fact, the way we think about sleep, our fears, expectations, and obsession with perfection, might be the real problem.

This isn’t another conversation about blue light and blackout curtains. Dr. Winter flips the script on everything you think you know about insomnia, sleep hygiene, and the infamous “8-hour rule.” You’ll laugh, you’ll learn, and you might just stop fearing those restless nights once and for all.

Because maybe, just maybe… your body knows exactly what it’s doing.

In this episode:

• Insomnia isn’t a disease, it’s a perception. Most people who say they “can’t sleep” are actually sleeping more than they realize. The problem isn’t sleep, it’s the anxiety about sleep.
• The real secret? Be happy awake or asleep. When you stop fearing wakefulness, insomnia loses its power.

This conversation will make you rethink everything you thought you knew about sleep, and maybe even help you stop fighting with your pillow.

P.S. This is part 2 of our sleep series! Check out last week's episode with Dr. Kirk Parsley for another perspective on sleep!

Learn more about our guest Dr. Christopher Winter

Dr. Christopher Winter has practiced sleep medicine and neurology in Charlottesville, Virginia since 2004, but has been involved with sleep medicine and sleep research since 1993. Currently he is the owner of Charlottesville Neurology and Sleep Medicine clinic and CNSM Consulting. He is the author of The Sleep Solution: Why Your Sleep Is Broken and How To Fix It as well as The Rested Child: Why Your Tired, Wired or Irritable Child May Have A Sleep Disorder--And How To Help. In addition to working with numerous professional sports organizations to help their athletes optimize sleep, he is the host of the podcast Sleep Unplugged with Dr. Chris Winter which has consistently ranked as one of the most popular medical podcasts in the country. He is also the host of the Sleep.com series Sleeping Around with Dr. Chris Winter.

RESOURCES:

Connect with Dr. Chris Winter

Website: https://www.wchriswinter.com/

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

Youtube: https://www.youtube.com/@SleepUnpluggedPodcast

Tiktok: https://www.tiktok.com/@drchriswinter

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

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