Your Wellness Blueprint with Dr. Rao

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 Body on Fire and Body on Fire Cookbook.

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.

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.

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.

Episode Highlights (time-stamped)

00:00 — Why integrative medicine matters in sobriety

02:18 — Dr. Rao’s journey from conventional to functional medicine

05:12 — What “root cause” care actually means

07:45 — The inflammation–fatigue connection after alcohol

10:03 — Balancing blood sugar without overcomplicating meals

12:26 — Mitochondria and how to get your energy back

14:58 — Light, timing, and your circadian rhythm

17:40 — How to set yourself up for better sleep

20:22 — The gut–brain link and how it impacts cravings

23:05 — Staying hydrated without overdoing water

25:41 — Navigating perimenopause symptoms with lifestyle tweaks

28:09 — How stress affects your body (and how to calm it)

30:52 — When acupuncture can help

33:17 — Why strength training is a game changer in midlife

36:01 — Functional lab tests: worth it or not?

38:34 — What “liver detox” really means

41:10 — A real-life patient success story

44:02 — Habit stacking to make changes stick

47:19 — Building your own healthcare dream team

50:11 — Using wellness habits to help prevent relapse

53:28 — Quick recap: small steps, big wins

Dr. Rao Links

https://www.sarahkleinerwellness.com/all-free-resources

https://mycircadianapp.com/

SIS Links

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🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

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