Your Wellness Blueprint with Dr. Rao

What this episode covers

<p>Sonia and her guest, Dr. Jyothi Rao, are diving into the kind of whole-body wellness that actually sticks. Dr. Rao is the Medical Director of Shakthi Health and Wellness Center in Maryland, blending science and compassion to help people get to the root of what’s going on in their bodies. She has over 25 years of experience helping patients turn their health around—plus she’s the author of <em>Body on Fire</em> and <em>Body on Fire Cookbook</em>.</p><p>They’re talking about the big picture: why your energy might still be low even after ditching alcohol, how stress and sleep are secretly running the show, and what small daily shifts can make the biggest difference. Expect an easy-to-follow chat about inflammation, gut health, circadian rhythm, and what’s really going on with midlife hormones.</p><p>Dr. Rao breaks down what actually works when it comes to lowering inflammation, balancing blood sugar, and building the kind of energy you can count on. You’ll learn how light exposure affects your sleep, why protein timing matters, and how things like strength training, hydration, and even acupuncture can help your body feel like yours again. This isn’t about overhauling your whole life—it’s about finding simple, doable steps that build on each other.</p><p><br></p><p><em>This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks and resources.</em></p><p>Episode Highlights (time-stamped)</p><p>00:00 — Why integrative medicine matters in sobriety</p><p>02:18 — Dr. Rao’s journey from conventional to functional medicine</p><p>05:12 — What “root cause” care actually means</p><p>07:45 — The inflammation–fatigue connection after alcohol</p><p>10:03 — Balancing blood sugar without overcomplicating meals</p><p>12:26 — Mitochondria and how to get your energy back</p><p>14:58 — Light, timing, and your circadian rhythm</p><p>17:40 — How to set yourself up for better sleep</p><p>20:22 — The gut–brain link and how it impacts cravings</p><p>23:05 — Staying hydrated without overdoing water</p><p>25:41 — Navigating perimenopause symptoms with lifestyle tweaks</p><p>28:09 — How stress affects your body (and how to calm it)</p><p>30:52 — When acupuncture can help</p><p>33:17 — Why strength training is a game changer in midlife</p><p>36:01 — Functional lab tests: worth it or not?</p><p>38:34 — What “liver detox” really means</p><p>41:10 — A real-life patient success story</p><p>44:02 — Habit stacking to make changes stick</p><p>47:19 — Building your own healthcare dream team</p><p>50:11 — Using wellness habits to help prevent relapse</p><p>53:28 — Quick recap: small steps, big wins</p><p><br></p><p>Dr. Rao Links</p><p><a href='https://www.sarahkleinerwellness.com/all-free-resources'>https://www.sarahkleinerwellness.com/all-free-resources</a></p><p><a href='https://mycircadianapp.com/'>https://mycircadianapp.com/</a></p><p>SIS Links</p><p>💌 <a href='http://sistersinsobriety.substack.com/'>Sisters In Sobriety Substack</a> – where the magic (and the mocktail recipes) happen</p><p><a href='mailto:[email protected]'>📬 Sisters In Sobriety Email</a></p><p>📸<a href='https://www.instagram.com/sistersinsobrietypod/'> Sisters In Sobriety Instagram</a></p><p>🌐 <a href='https://www.kathleenkillen.com/'>Kathleen’s Website</a> <em>Kathleen does not endorse any products mentioned in this podcast</em></p><