The Wellness Mama Podcast: Recent Episodes
Katie Wells
The Wellness Mama Podcast is a weekly series covering the topics of holistic health, real food, stress, sleep, fitness, toxins, natural living, DIY, parenting, motherhood, and other health tips to give you actionable solutions to improve your family’s life! Brought to you by Katie Wells of WellnessMama.com
Episode Highlights With Nat* Her experience with homesteading, homeschooling and native plants * Reasons to plant some native things in your yard! * Her recovery from Autoimmune disease with circadian health * How she reversed Hashimoto's naturally * We are circadian beings, and our cells need light to produce the proper hormones and responses * Nonna-maxxing and living like Italian grandmas * Intuition getting stronger from the sun and why this happens * Where did this disconnect happen and why we got taught to fear the sun * Why morning light is non-negotiable and the most important thing * Excess weight can be connected to trapped emotions and energy * The body is always on our side * What sun scoops is and how it helps the body respond to sun * Why melanin is important and why a tan isn’t just skin damage * The protective role of melanin beyond just the skin * Why she chose to go sober and says it was the best decision of her adult life * The power of grief to transform and awaken * We heal by feeling
Resources Mentioned* Get Sun Scoops here * Follow Sun Scoops on Instagram * Heal Yourself With Sunlightbook
Just Thrive:
Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order. BONCHARGE
I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama
Episode Highlights With Matt
- His wild health journey and how he got into the work he does now
- Overcoming Lyme, Babesia, Epstein-Barr, parasites, mold, and heavy metals
- What mineral balancing is and how it is important
- Why he prioritizes hair mineral analysis as a form of testing over a blood test
- What makes HTMA different than other forms of testing
- My personal experience with mineral balancing
- Minerals work within a system, and knowing your status matters
- How minerals can help the body get rid of heavy metals
- What ionic mimicry is and how this means our body can hold on to heavy metals and displace minerals at the level of an enzyme site
- What enzymes are, what they do in the body, and how this relates to minerals
- The many places heavy metals hide and how these get passed on generationally
- How low zinc in kids can result in picky eating, and how to replenish it easily
- The potential autism link with heavy metals and how mineral balancing might help
- Why the body wants to hold on to heavy metals until minerals are balanced
- Most important lifestyle factors for detox and mineral balancing
- The surprising place where many people are getting a lot of their mercury
- A surprising reason to avoid seed oils that you might not have heard before
- How you can actually have a deficiency and a toxicity of a mineral at the same time
- Important nuance about copper in the body
- Manganese toxicity, how it happens and what it does (and Lyme can hide behind manganese)
- A missing piece with anemia that many people miss
Resources Mentioned
- Valence Nutraceuticals
- Follow Matt on Instagram
LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.
Hiya
Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama.
Episode Highlights With Katie
- Why sunlight is essential for hormones, energy, mitochondria, circadian rhythm, and Vitamin D production
- What a “solar callus” is and why the skin needs gradual training — just like muscles
- How to safely build sun tolerance in early spring without burning
- The internal factors that determine whether sunlight helps or harms you: minerals, hydration, antioxidants, and fat-soluble vitamins
- Why people who burn easily are often mineral-depleted
- How I personally use apps like D-Minder to time my safe UVB exposure
- The difference between infrared (IR) light vs UV light and why IR prepares the skin for safe UV
- How to combine morning sunlight, gradual exposure, and internal nutrient support for deeper resilience
- Seasonal strategies: how the body shifts from “winter mode” to “summer mode”
- My exact step-by-step protocol for increasing exposure each spring
Resources Mentioned
dminder app
Just Thrive:
Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order.
Bioptimizers
I love and use so many products from them, but I especially love the magnesium (Magnesium Breakthrough) and digestive enzymes (Masszymes). Visit bioptimizers.com/wellnessmama to get the best deal!
Episode Highlights With Caroline
- Her story with minerals and fertility and what she learned the tough way
- The long road to having her two kids and how her health suffered after
- What makes fulvic and humic minerals different and why her job is to make these famous
- Why she considers these compounds the celebrities of mineral replenishment
- A new way of thinking about the body and fuel
- Minerals are the fuel that's translated into energy in the body and the real consequences of being low in minerals
- What humic and fulvic actually are and the way that the earth stores energy for future use
- What changed for her when she replenished minerals at a cellular level
- The symptoms that can be connected to low minerals that you may not realize
- How mineral depletion relates to hormones, hair loss, fatigue, blood sugar and more
- The voltage first understanding of the body’s energy
- We're meant to generate enough energy to run a light bulb and many of us aren’t!
- How chronic issues are often connected to mineral depletion
- What plant-based minerals are and what makes them different
- The difference between fulvic and humic and why we need both
- Humic (dark): microboost- nature’s janitor. Fulvic- (clear): electrolyze (natures hydration)
- How to introduce these minerals the right way to support the body
Resources Mentioned
- BEAM Minerals
- The Mineral Reset book by Caroline Alan
LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.
BONCHARGE
I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama
Episode Highlights With Katie
- What my birth was like this time
- The things that I think made it easier
- What I’m doing differently now with ten more years of parenting and context
- How simple I’m keeping things this time
Resources Mentioned
Hiro Diapers - use code wellnessmama for a discount
Bioptimizers
I love and use so many products from them, but I especially love the magnesium (Magnesium Breakthrough) and digestive enzymes (Masszymes). Visit bioptimizers.com/wellnessmama to get the best deal!
LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.
Episode Highlights With Justin
- Is he the real most interesting man alive? How he got hit by a train!
- What is hypochlorous acid and how he discovered it
- The body already makes this, but what makes it so unique
- What makes this such a strong antimicrobial, anti-inflammatory, speeds up healing process
- It has the same safety profile as saline but is over 100x more powerful than bleach!
- The things that matter with hypochlorous acid and what to look for on labels
- How to know if there is any actual active ingredient and how it fades over time
- How this is antibacterial and antimicrobial and doesn’t sting!
- Safe to use around eyes, ears and mouth
- Even safe to use as breastfeeding mom and even in nipple care
- What makes this really unique for eczema
Resources Mentioned
Active Skin Repair - use code WELLNESSMAMA20 to get 20% off
Episode Highlights With Eddie* How fast food goes beyond just food and navigating a hurried culture * Some simple ways we can shift the nutrient quantity of food * Why nutrient levels matter more than macro levels with food * When supplements are necessary and why he became concerned with the supplement industry * Big problems you may not realize exist in supplements * What fractionated supplements are and why the body doesn’t understand them
Resources Mentioned* Touchstone Essentials Supplements
Hiya
Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama.Just Thrive:
Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama
Episode Highlights With Eddie* What the modern toxic burden is and reducing everyday toxin exposure * We are exposed to over 100k chemicals that have been produced and not cleared for safety * Microplastics, chemicals and other toxins found in general everyday living * What zeolite is and how it works gently to support detox * Common food and water toxin exposures and how to reduce them * Zeolite is inert in nature so it is gentle - what form to look at * How zeolite is formed and its highly unique structure * The unique way that heavy metals attach to zeolite in the body * Nano zeolite and what makes this different * Zeolite is not an essential mineral so it doesn’t store in the body and actually can’t * How it processed out of the body quickly * Does this help with parasites and how to use it for gut health * The acidity component in the body and how this actually matters * Direct vs indirect impact of zeolite on parasites and detox * The mood connection and indirect impact on the gut * What I do and why I love zeolite now (after being a skeptic)
Resources Mentioned* Zeolite from Touchstone Essentials * Water filter * Jaspr air scrubber * Follow Touchstone Essentials on Facebook, Instagram, on X, and LinkedIn
BONCHARGE
I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmamaJust Thrive:
Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order.
Episode Highlights With Katie* The real story behind baby #7 and the hardest year of my life — not the polished version, but the honest journey of what it looked like behind the scenes. * The unexpected prayer that changed everything and what happened when I asked life to shake up anything that wasn’t rooted in love and kindness. * What it felt like to walk through a season where I couldn’t fix, plan, or control my way out — and the lessons I learned from finally letting go. * Navigating an unexpected pregnancy, the emotions I wrestled with, and how this season transformed my relationship with trust, surrender, and acceptance. * My experience with a darkness retreat and what facing my deepest fears taught me about becoming a different version of myself. * Why this was emotionally my hardest pregnancy but physically my easiest, and the health practices that supported me through it, including nutrition, movement, circadian rhythms, and stress reduction. * Redefining what it means to be alone, finding deeper support through family and community, and discovering that a full life doesn’t require everything to look the way I once imagined. * What I learned about hard seasons: don’t judge the story from the middle. * How sometimes the things that feel like they’re breaking us are making space for something new.
Hiya
Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama.Bioptimizers
I love and use so many products from them, but I especially love the magnesium (Magnesium Breakthrough) and digestive enzymes (Masszymes). Visit bioptimizers.com/wellnessmama to get the best deal!
Episode Highlights With Connie* What makes infrared different than traditional saunas * How infrared combines light energy with heat * What infrared actually is (we also get this from the sun!) * Light and heat as energy medicine * How this can help with emotional resilience * What we know about the sympathetic nervous system and how sauna can influence this * FIR specifically for entering a parasympathetic state * Mood benefits and how infrared helps specifically with depression * The cardiovascular benefits specific to far infrared heat * Japan uses FIR sauna as a first line for cardiovascular problems * Why you can get benefits from an infrared sauna as soon as you turn it on, even before they heat * Does it matter what time of day we sauna? * Finnish vs infrared and which is best? (data and my take) * Consistency is more important than intensity with infrared * What the pulse sauna is and what makes this super unique
Resources Mentioned* Sunlighten Saunas
Hiya
Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama.LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.
Episode Highlights With Jessica* What tapping or EFT actually is and how it is such a powerful nervous system reset * Understanding the nervous system and what a lot of sources get wrong * Tapping has over 300 peer-reviewed studies behind it * Why always being calm isn’t the goal of nervous system regulation * How quickly the nervous system can respond to safety signals through tapping * Tapping meditations that can reduce stress by 30% in a few minutes * The results they've seen with the millions of people who have learned tapping from the app * Free part of the tapping app for first responders they can use anytime * How I use tapping as a mom to help postpartum * What inspired her to write her new book, Rewired * Her own tapping routine and what she recommends for moms * Walk through a tapping practice you can use right away
Resources Mentioned* Rewired: The Breakthrough Tapping Method to Stop Overthinking, Calm Your Body, and Finally Feel at Ease * The Tapping Solution app * Tapping cards
BONCHARGE
I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmamaJust Thrive:
Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order.
Episode Highlights With Michael* Why he thinks synthetic fragrance is the new secondhand smoke and how he can back this up with data * Secondhand smoke was such a brilliant marketing push and why fragrance needs this now * The worst offenders and what to look for * What “fragrance” actually is when you see it on a package * Safe swaps that actually work * Having safe and beneficial indoor air quality * The air freshener industry is a 7 billion dollar industry. The air filtration industry is less than half of that * People are spending double the money to pollute their air than to clean it * Fragrance = chemicals * They work by hijacking your ability to smell * What to know about candles and which to avoid- some can be great! * Turning your home into a sanctuary * The 80/20 of health: sleep sanctuary, scrub sleeping air, filter water.
Resources Mentioned* Jaspr air scrubber - use the link for a discount * Organic bedding * Healthy mattress I love * Water filters * Healthy lighting * Non-toxic dishwasher and laundry detergent * Branch Basics non-toxic cleaner
Just Thrive:
Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order. Bioptimizers
I love and use so many products from them, but I especially love the magnesium (Magnesium Breakthrough) and digestive enzymes (Masszymes). Visit bioptimizers.com/wellnessmama to get the best deal!
Episode Highlights With Michael* What he learned from years in working on mold remediation * When he learned that the mold industry had a serious integrity problem * Mold remediation - what does this actually mean * What companies are doing wrong that leaves families sicker than before * Lessons learned from 8 years of doing mold testing * The Mold Rush (or Mold is Gold) in the industry * At its core, mold remediation is demolition with more precaution * What the actual best testing is and which ones are not as accurate * Why some people are impacted more by mold than others * The way we build today is one of the biggest culprits with mold * Mold is not a problem outside where you have nature’s air scrubber: sunshine, wind and trees * The sandwich only gets mold when you put it in tupperware. Your home is a tupperware * Air scrubbers vs air purifiers and why this matters
Resources Mentioned* Jaspr air scrubber - this link gives a discount * Under sink waterproof mat * Thermal imaging camera * Moisture meter
BONCHARGE
I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmamaLMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.
Episode Highlights With Katie* Why the traditional biochemical model of the body is incomplete...and why the body is electric first * The shocking amount of energy your body generates each day (about your own body weight in ATP!) * Why 90–95% of chronic diseases have mitochondrial dysfunction at the root * How your mitochondria act not just as powerhouses but as quantum batteries, antennas, and information hubs * The surprising sources of electrons that create cellular voltage...including sunlight, melanin, movement, structured water, and the earth itself * How infrared light charges your “quantum battery,” while artificial blue light breaks it down * Why hydration with minerals is essential for building cellular charge (and why plain water can ake things worse) * The nutrients mitochondria require to function: phospholipids, healthy fats, CoQ10, copper, B-vitamins, carnitine, creatine, and more * What redox really means and why redox balance must come before detox * How a collapse in redox leads to the Cell Danger Response, chronic symptoms, and stalled healing * The many ways modern life drains voltage: lack of sunlight, EMFs, stress, toxins, blue light, poor sleep, dehydration, and circadian disruption * Simple daily strategies to restore voltage...starting with light, minerals, movement, grounding, and sleep * How tools like red/near-infrared light, PEMF, BioCharger, sauna, cold therapy, Juvent, and vibration plates support mitochondrial energy
Resources Mentioned* Red light therapy * PEMF mat * BioCharger * Saunas * Power Plate vibration plate * Cold plunge * Juvent * Justine Class * The Body Electric * Dr courtney hunt insta and website * Your spark is light class * Mineral podcast series * Water structure pitcher affiliate link * Rebounder on amazon
Episode Highlights With Ninu* What the gut hormone connection is and why it matter so much * How supporting the gut supports hormones and can improve cortisol and sex hormones * Why most women are chronically constipated and how to remedy this * Why high cortisol is a good thing at the right time of day and why it's more about balance * How screens disrupt melatonin and sabotage sleep * The inputs we need for balanced hormones: sugar stability, nourishment from food, light exposure, movement, and avoiding toxins * How metabolic resistance is the real driver behind so many health problems
Resources Mentioned* Women's High Vibe Health to book a free call * High Vibe Health functional program
LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.Just Thrive:
Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order.
Episode Highlights With Ninu* The reason women can still feel stuck even if they’re doing all the “right” things with nutrition and exercise * Why those are only two pieces of the pie and the other things that can be really helpful * Women hear all the time that their labs are normal and still don’t feel well… delving into the reasons why * The major reason bloodwork isn’t the best place to look for answers and what can give more insight * We are electrical beings and why this matters a lot * How to read your symptoms and get good insight and why they are a gift if we know how to listen * Things associated with liver, gallbladder and digestion and what these mean * Not getting enough nutrients is an acute stressor on the body! * Markers and cues that your cells, liver, and gut are in a good place * How undereating could be sabotaging everything and how in all the women she has worked with, she has never seen one case of a woman actually overeating! * The biggest levers we can pull for improving health
Resources Mentioned* Women's High Vibe Health to book a free call * High Vibe Health functional program
Episode Highlights With Todd* What quantum energy actually is and how Todd went from skeptic to deep understanding * How this term gets misused a lot and the important things to actually understand * What quantum entanglement is and how this can benefit us practically * The 2022 Nobel Prize in Physics was awarded to Zellinger, Clauser and Aspect for proving quantum entanglement, but how it actually works * How they do experiments at a distance on HRV and how they can see results remotely and rapidly * Why quantum energy is neutralizing energy and doesn’t need to add anything but neutralizes disruptive energy- and their experiments with this and neutralizing EMFs effects on the body * Quantum upgrade vs leela quantum physical products and how they work the same and differently * Why Katie is running Quantum Upgrade on her podcast recording room and has the Blocs in her wellness center and home * How they saw a 10% increase in HRV with quantum upgrade * They see an increase in wound healing and ATP production * Dr. Dru covered a study they did on 5G and what it does to the brain and HRV- improving alpha brain waves and reducing beta and gamma, which is measurable
Resources Mentioned * Quantum Upgrade free trial - 15-day FREE trial, no credit card required with code WELLNESSMAMA15 * LeelaQ
Hiya
Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama for 50% off your first order.
Episode Highlights With Katie* Why resilience and adaptability...not restriction...are the true markers of vibrant health. * How rigid diets and “perfect routines” often reflect a dysregulated nervous system * The mindset and language shifts that changed your health from the inside out. * The nervous system foundations that created real healing capacity. * How gradually expanding inputs taught your body it was safe again. * Why metabolic flexibility is impossible without nervous system flexibility. * The identity-level transformation required to step into freedom. * Practical steps you can use to build resilience and adaptability starting today.
Resources Mentioned* LMNT minerals * Sauna
Bioptimizers
I love and use so many products from them, but I especially love the magnesium (Magnesium Breakthrough) and digestive enzymes (Masszymes). Visit bioptimizers.com/wellnessmama to get the best deal!
Episode Highlights With Mike* What the money habit is and how this differs from traditional budgeting * Why most financial systems fail to change behavior long term * The psychology behind money habits and how to change them * What commitment devices are and how they can help * How this works if you're at essential living and a very tight budget * The simplest way to get started * How this ties into the hierarchy of needs and how to work with this, not against it * The most common mistakes people make * How to navigate the money habit systems as a couple without conflict * Avoiding the parent/child dynamic around money which can cause tension * Financial freedom vs financial independence and why this is important
Resources Mentioned* Follow Mike on Instagram and Facebook * Mike's website * My Money Bunnies: Fun Money Management For Kids book * Mike's other books
BONCHARGE
I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama and use code wellnessmama for 20% off!Just Thrive:
Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order.
Episode Highlights With Katie* Why I never even thought to question college when I was 17... and why I’m rethinking it now with my own kids. * How college became the default safe choice, and why that may no longer be true in today’s world. * The emotional side of this decision for parents: fear, social pressure, and wanting to do right by our kids. * The hidden avoidance pattern of using college to delay the hard question: What do I actually want? * Why the social promise of college is so compelling ... and how real community can be built outside of a campus. * The financial reality of college: debt, lost working years, and why earnings don’t matter if debt owns your future. * The downsides of spending 4–5 years in a homogenous group of same-age peers. * How college can delay maturity, responsibility, and real-world skill-building. * The added complexity when sports and scholarships are in the mix, and how I’m navigating that with my kids. * The exceptions: when college still makes sense (and why this is not an anti-college rant). * What I’m encouraging my own kids to explore instead: apprenticeships, work, entrepreneurship, travel, and real-world learning. * The questions I’m asking my kids (and myself) to help them choose intentionally... whether that leads to college or not * My personal opinion and what I might do if I had to do it all over again
Resources Mentioned* Reclamation Radio: Why You Shouldn't Send Your Kids to College * Degree Free
Bioptimizers
I love and use so many products from them, but I especially love the magnesium (Magnesium Breakthrough) and digestive enzymes (Masszymes). Visit bioptimizers.com/wellnessmama to get the best deal!LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.
Episode Highlights With Ann* Key ways to future proof fertility and protect mitochondria to have healthy pregnancies, even as we get older * New studies show mitochondria in eggs are preserved better than other parts of the body * How minimizing toxins is protective of fertility in a major way * Ways to lower inflammation to protect fertility * The dramatic decline in sperm quality and count in the last few years * Male infertility and how health of sperm can impact the pregnancy * Why there are often many other things couples can do even if they’ve been told they can only do IVF * In most cases, it's possible to help the body get to a place of health and thriving without IVF to conceive naturally * A few situations where IVF does make sense as a first resort * The most important factors to focus on to future proof fertility * How protein and movement come into play for optimal fertility * A message of hope and incredible stories of how the body can heal and thrive at any age
Resources Mentioned* The Preconception Revolution book * Her website * Follow Ann on Facebook or Instagram
Hiya
Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama for 50% off your first order.Just Thrive:
Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order.
Episode Highlights From Ann* Why she decided to write this book on preconception health * Surprising thing she’s found in her work as a functional medicine doctor * Decline in fertility isn’t just about age, there are some major biological and lifestyle factors behind the fertility decline * Top nutrients for building a healthy baby and for fertility * How the buildup of environmental toxins affects both fertility and children’s health long-term * What we now know about epigenetics and how we can positively impact our children by dialing these things in before conception and during pregnancy * The way toxins can have a dramatic impact on the health of a baby and their future fertility * How plastic affects kids dramatically and why avoiding them is so helpful * Sneaky sources of plastic exposure that can add up really quickly * Hidden sources of PFAS to watch out for * How we can optimize our mitochondrial function and why this piece is so important
Resources Mentioned* The Preconception Revolution book * Her website * Follow Ann on Facebook or Instagram * My posts on plastic dangers and alternatives * Xtrema cookware
BONCHARGE
I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama and use code wellnessmama for 20% off!LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.
Episode Highlights With Katie* How all minerals form your body’s electrical field * Why minerals are the foundation for hormones, sleep, detox, digestion & mood * The 4 layers of the Mineral Matrix: + Sodium = the charger + Potassium = the stabilizer + Magnesium = the conductor + Humic/Fulvic = the activators * How mineral depletion affects blood sugar, stress, PMS, and metabolism * Why modern life drains minerals faster than any time in history * How minerals determine your state of fight, flight, or rest * The symphony analogy: why you need all the minerals, not just one * How minerals increase cell voltage and make healing possible * Your personal mineral routine: what you use daily and why * How mineral replenishment becomes a powerful safety signal for the body * Why rebuilding minerals is one of the fastest ways to feel better
Resources Mentioned* Salt I use * Magnesium Breakthrough supplement * BEAM minerals * The Body Electric - book * Microplastics In Salt and How to Avoid Them * Mitochondrial Mastery course from Justine Stenger * LMNT electrolytes * Salt tablets
LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.Just Thrive:
Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order.
Episode Highlights With Dr. Tony Ebel* The perfect storm of what is affecting our kids * We are our own primary healthcare provider, and that of our children * His background work in genetics and how it led to his current work * Where he starts with the top triggers in addressing these conditions in kids * Nervous system, gut, and other important triggers, especially in children * The link he discovered between birth interventions and neurological issues in kids * Diving really deep into nervous system health and healing, especially for kids * What's the perfect storm for these conditions for kids: emotional stress. * How to help resolve issues from birth interventions * Vagus nerve- and how this cranial nerve is so vital for nervous system health * Ways to support the vagus nerve through movement, breath, and lifestyle * The most potent and important vagus nerve stimulator for most people * The endocrine system is very intimately connected to the nervous system and why neurological adjustments can be beneficial * Number one thing the nervous system is sensitive to: emotions
Resources Mentioned* The Experience Miracles Podcast - The Wellness World Says “Do More”… The Nervous System Says “Do Less” w/ The Wellness Mama * Tony's website pxdocs and his Instagram * His resources on vagus nerve * Dr. Tony Ebel & The PX Docs Network on Facebook
Just Thrive:
Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order. Hiya
Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama for 50% off your first order.
Episode Highlights With Katie* What humic and fulvic minerals actually are ... and why they’re not electrolytes * The difference between fulvic (small, cellular) and humic (larger, gut-supportive) * Why these minerals used to come from rich soil… but don’t anymore * How humic minerals bind toxins gently without stripping nutrients * How fulvic minerals improve mineral absorption & mitochondrial signaling * Their role in gut health, microbiome balance, and gut lining repair * How they help move sodium, potassium, magnesium into the cell * Why they’re crucial for detoxification in a modern environment * How humic/fulvic increase cellular voltage and hydration * How to take them: liquids, drops, powders & when they’re most helpful * Why these aren’t “either/or” ... they are a both/and with electrolytes
Resources Mentioned* BEAM Minerals
Hiya
Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama for 50% off your first order.Bioptimizers
I love and use so many products from them, but I especially love the magnesium and digestive enzymes. Visit bioptimizers.com/wellnessmama and use wellnessmama15 at checkout to get the best deal
Episode Highlights With Katie* Why potassium is the #1 most underconsumed mineral today
* How potassium runs the sodium–potassium pump that powers the entire body
* Why potassium is the mineral of calm electricity and inside-cell stability
* How potassium affects insulin sensitivity, blood sugar, and metabolism
* The role of potassium in heart rhythm, muscle relaxation, and digestion
Why low potassium mimics anxiety and hormone imbalance
How potassium balances sodium and helps magnesium work better
* The best food sources ... fruits, roots, coconut water, beans, greens
* Why low-carb and RO water increase potassium needs
* Practical ways to add more potassium without supplements
* Why potassium is essential for cell voltage, hormone signaling, and nervous system safety
Resources Mentioned* LMNT electrolyte drinks
BONCHARGE
I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama and use code wellnessmama for 20% off!LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.
Episode Highlights With Meno Plus* Hormone shifts beyond just menopause and understanding the other shifts outside of just menses stopping * Sometimes up to ten years before menses stops, hormone shifts can be more * What is happening in the perimenopause state and what changes women tend to notice first * This particular phase can have big estrogen swings and women can feel this in a big way * Late 30s and early 40s are often when this shift starts * The average age for menopause is around 52 * Hormone replacement therapy can be a less than ideal therapy for some women * Why we don’t necessarily absorb nutrients as well as we get older and how to support the body in this * Nutrients women especially need in times of hormonal shifts * What Meno Plus is and how it can provide support through hormone changes * A beautiful reframe of why women go through menopause and viewing this as a positive shift
Resources Mentioned* MenoPLUS- use code WELLNESSMAMA40 for a discount
LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.
Bioptimizers
I love and use so many products from them, but I especially love the magnesium and digestive enzymes. Visit bioptimizers.com/wellnessmama and use wellnessmama15 at checkout to get the best deal
Episode Highlights With Katie* Why magnesium is the master mineral your body burns through fastest * The real reason magnesium powers 700+ reactions in the body * How magnesium activates ATP and mitochondrial energy * Why stress, pregnancy, and modern life create chronic depletion * The difference between forms like glycinate, citrate, malate, threonate, taurate, etc. * Why I personally use Magnesium Breakthrough (7 forms) * How topical magnesium oils, lotions, and baths work & when to use them * Symptoms of magnesium deficiency (that don’t look like deficiency!) * How magnesium interacts with sodium, potassium, calcium, and hormones * How magnesium supports sleep, digestion, blood sugar & nervous system calm * Why magnesium is a primary safety signal for the body
Resources Mentioned* Magnesium Breakthrough supplement (use code wellnessmama for 15% off) * Magnesium lotion * Magnesium oil
Hiya
Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama for 50% off your first order.Bioptimizers
I love and use so many products from them, but I especially love the magnesium and digestive enzymes. Visit bioptimizers.com/wellnessmama and use wellnessmama15 at checkout to get the best deal
Episode Highlights With Frank * Frank's personal journey from journalist to healer * Why manifesting is his biggest pet peeve word * Manifesting was the most used word in Webster’s dictionary in 2024 * How spirituality is getting hijacked and what to watch for * What his energy clearing is and how it works * Real-time example of an energy clearing live on the podcast * A real time energy clearing for all mothers and the feminine * Herb recommendation for all mothers listening (check with your doctor) * An emotion cleared from the energy of motherhood: love unrecieved * Allergy that came up in the clearing: an allergy to the idea of success for moms * The final emotion cleared for motherhood: worthlessness
Resources Mentioned* Frank Elaridi's website * Awaken the Healer Within course - use code MAMA for 10% off * A Course in Miracles online free workbook * The Emotion Code: How to Release Your Trapped Emotions for Abundant Health, Love, and Happiness by Dr. Bradley Nelson * Tulsi tea
BONCHARGE
I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama and use code wellnessmama for 20% off!
Episode Highlights With Frank* What is happening in the brain when we have negative thoughts * Pain is experienced in the body, and the mind is what creates suffering * One of his favorite lessons from A Course in Miracles: Love is real, everything else is an illusion. "You need not defend against illusion.” * Common categories of negative thoughts and how to identify them: mind filter, jumping to conclusions, mind reading, and fortune telling * What to do if you catch yourself in these negative thought patterns * A simple three step process for questioning negative thoughts * How to learn to question our own stories and assumptions about things * What “A Course in Miracles” is and how this profoundly impacted him (link below) * Pleasure is of the body and happiness is what you are * Pleasure always has a cause, happiness is of essence
Resources Mentioned* Frank Elaridi's website * Awaken the Healer Within course - use code MAMA for 10% off * A Course in Miracles online free workbook * Awareness: Conversations with the Masters by Anthony de Mello
BONCHARGE
I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama and use code wellnessmama for 20% off!LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.
Episode Highlights With Katie* Why sodium is the most misunderstood mineral * How sodium runs your body’s electrical system, nerves, and muscles * The surprising connection between sodium and safety signals * Why many health-conscious women are quietly under-sodium-ed * Symptoms of low sodium that look like stress or anxiety * How sodium interacts with potassium and magnesium * Why sodium needs to come from mineral-rich salts, not processed foods * Microplastics in sea salt and better alternatives * How to increase sodium safely in a real-food lifestyle * Practical ways to hydrate with electrolytes without overdoing water * Why sodium is essential for sauna, exercise, pregnancy, and stress recovery
Resources Mentioned* Himalayan salt tablets * LMNT electrolyte drinks
BONCHARGE
I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama and use code wellnessmama for 20% off!LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.
Episode Highlights With Paul* What horizontal relationships are and why they matter * How vertical dynamics create shame and resistance * The nervous system connection in parenting and how this can help us be more connected and effective in relationship with our children * How Freud and Richard Adler differed on the topic of horizontal relationships and trauma * Practical examples for shifting into horizontal parenting * The flaw with superior positions in relationships and how this robs us of our confidence and autonomy * “Self sacrifice” and how it's a nobler term for self abandonment and how we program this into our kids * How the vertical side uses extreme circumstances to argue for vertical relationships * Why connection > control in raising autonomous adults * How repair builds lifelong trust * How this approach makes you a better leader everywhere else in your life * Utility verticality vs relational verticality * Reputation and the puppet strings it has on us as human beings and how this comes into play in parenting * It isn’t that the strong survive.. It is the connected that survive * Punishment: So much of punishment is laziness on the parents part and the fear of reputation * It isn’t about just changing the behavior but addressing the underlying reason and capacity * Forgiveness isn’t the letting go of what happened but the softening of the blame * There are over 400 unique characteristics that will emerge in your child regardless of how you parent them * How this can create space for a both/and instead of an either/or in parenting * Guilt perpetuated by reputation and verticality * After age 7, our role as a parent is to be a safe place for a child's exploration of themselves
Resources Mentioned* Paul's website and his Instagram * What Happened to You?: Conversations on Trauma, Resilience, and Healing * The Body Keeps the Score by Bessel van der Kolk * Waking the Tiger: Healing Trauma by Paul Levine * Kiss Me Like a Stranger: My Search for Love and Art by Gene Wilder
Bioptimizers
I love and use so many products from them, but I especially love the magnesium and digestive enzymes. Visit bioptimizers.com/wellnessmama and use wellnessmama15 at checkout to get the best dealBONCHARGE
I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama and use code wellnessmama for 20% off!
Episode Highlights With Kevin Gianni and Rachel Pachivas* The environmental implications of chemical sunscreen and how these impact oceans and waterways * Why certain countries have banned certain sunscreens because of their impact * Over 14,000 tons of sunscreen enter waterways every year and why this is so problematic * How chemical sunscreens can also interact with pool sanitizers to create really toxic byproducts * What does reef safe indicate on a sunscreen and what to actually look for * Why to look for non-nano zinc and titanium dioxide in sunscreen * Lesser known ingredients in sunscreen that are really beneficial to the body * The plastic equation and why they choose plastic free
Resources Mentioned* Salt + Blue sunscreen * Annmarie Gianni
Bioptimizers
I love and use so many products from them, but I especially love the magnesium and digestive enzymes. Visit bioptimizers.com/wellnessmama and use wellnessmama15 at checkout to get the best dealJust Thrive:
Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order.
Episode Highlights with Salt + Blue* The fear messaging around the sun and around sunscreen * Common misconceptions about sunscreen and when it isn’t actually beneficial and can be harmful * Harmful ingredients found in many sunscreens * Chemical vs mineral sunscreen and how these impact the body differently * Why our culture has become so afraid of the sun and how we got here * Questioning the sunscreen prevents skin cancer narrative and what the data actually says * Why many sunscreens on the market aren’t actually broad spectrum and don’t block the damaging parts of UVA * What does broad spectrum mean in sunscreen and why to look for this * Physical sunscreen like zinc are naturally broad spectrum * What does the term waterproof on sunscreen actually mean * The problems with petroleum in sunscreen * Why I don’t wear sunglasses almost ever!
Resources Mentioned* Salt + Blue * Dminder app * Annmarie Gianni
Hiya
Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama for 50% off your first order.
LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.
Episode Highlights With Savannah* What face mapping is and her journey that led her to develop this fascinating modality * She cracked her sacrum and sternum and was having 5 migraines a week and how she resolved it * Your face speaks to what is happening in the body * What different things in the face represent in other parts of the body * The pelvic floor tension connection for many women and how this also shows up in the face * How the jaw can often be connected to hip and pelvis imbalance (it was for me) * Pain is our friend, numb is our enemy
Resources Mentioned* Savannah's website and her Instagram * Face tools and face programs from Savannah * Free face mapping tool * Book: It Didn't Start With You
LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.Just Thrive:
Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order.
Episode Highlights With Savannah* What fascia is and where it is in the body * Fascia is the web of connective tissue that covers the entire body and is an incredible electrical substance * It's made up of collagen fibers and is very hydration dependent * Fascia has more nerve endings than the skin! * How fascia gets stuck and how age and hormones affect it * Ways to ideally support the fascia for its best function * The key to fascia is speed and why movement is so important - the slower you go, the more you engage the nervous system * Why we can’t force the fascia to do anything and how to help it “melt” instead * Your fascia responds to your emotional state! * Fascia has over 250 million nerve endings, which is over 25% more than the skin. * Pain is a language that we need to learn to understand and when pain can be a teacher * Emotions and pain are really only around for about 12 seconds if we are present with them * Stuck fascia and aging and how this might be the most powerful non-invasive solution we have * How to release fascia and remobilize areas that have been stuck * You can mobilize fascia in as little as ten minutes a day! * Fascia might be the interface between the physical body and the emotional/energetic body
Resources Mentioned* Savannah's website and her Instagram * Face tools and face programs from Savannah * Free face mapping tool * Jill Miller's Fascia work on Instagram * Lose Your Mind: The Path to Creative Invincibility
Bioptimizers
I love and use so many products from them, but I especially love the magnesium and digestive enzymes. Visit bioptimizers.com/wellnessmama and use wellnessmama15 at checkout to get the best dealJust Thrive:
Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order.
Episode Highlights With David* What sound healing is and why he’s sensitive around the term healing * His invitation through his music is for people to feel deeply * Science and spirituality and how they can meet in the realm of sound * The universe is full of things that vibrate, and while humans can only see and hear a small part of the visible and audible spectrum, we can feel more * His albums are two hour explorations of non-ordinary states of consciousness through sound * How sound can impact the nervous system and induce non-ordinary states of consciousness with our internal neurotransmitters * What he inadvertently discovered about the nervous system through data of his listeners * Hypnogogic states- the states between sleep and wakefulness and how sound can help us enter them
Resources Mentioned* The Harmonic series images * David's Linktree * David's website
LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.BONCHARGE
I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama and use code wellnessmama for 20% off!
Episode Highlights With David* Where the name The Human Experience came from and how he realized that creativity came through him and not from him * His incredible journey with creativity and why the world doesn’t innately reward creatives * How experiences of guilt, blame, or shame kill our creativity as children and how to remember and tune back into it * Ways to access the creative spirit and how we all can in some form * Facing our edges without needing to be perfect and leaning into the creative spirit * Accept and allow and release guilt, blame, and shame * The two parts of his creative process: the mind and the no mind * Mind= toolbox, no mind = feeling not thinking * “We don’t play music, music plays us.” - David Block * Creativity as an intrinsically spiritual process, like birthing a child
Resources Mentioned* David's website * David's Linktree
Hiya
Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama for 50% off your first order.LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.
Episode Highlights With Katie* Why chronic fight-or-flight is not an emotional problem but a physiological state driven by your biology * How the nervous system decides whether you’re safe or unsafe — often without your conscious awareness * The specific ways stress, trauma, overwhelm, and modern life keep the body stuck in survival mode * Why you can’t heal digestion, hormones, immunity, energy, or inflammation until your body feels safe * How your brain, vagus nerve, mitochondria, and hormones respond when your body is in a threat state * The difference between “danger physiology” and “safety physiology” — and how each shapes your symptoms * Why mindset alone can’t regulate your nervous system (but the right habits can) * The real role of light, minerals, hydration, movement, and sleep in telling your body it’s safe * How to recognize when your body is signaling overwhelm vs. when it’s ready for expansion * Daily practices that help shift your system from fight-or-flight into repair, digestion, fertility, and resilience * How rewriting internal language (“I am sick” ? “I am healing”) sends safety cues at a cellular level * Why expanding your capacity is more effective than trying to “eliminate stress” * Practical steps to build a physiology of safety — one that supports long-term health, joy, and adaptability
Resources Mentioned* Jaspr air scrubber * Water filters I love and recommend
Hiya
Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama for 50% off your first order.Just Thrive:
Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order.
Episode Highlights With Melissa* Her story that led to the work she does now * What she means by you’re not broken, just misaligned * Her journey through Lyme and Mold toxicity * How two-minute micromoments can shift the whole baseline of our lives * Different brainwave states and how they affect our mood and other parts of life * A short tool that she uses daily that shifted her brain waves dramatically * How to align with our brainwaves to be able to be more present in the moments that matter * Self-care needs a rebrand * How lighting affects brain waves * The power of play and how it can be so effective for shifting overwhelm * What regulation reps are and how this 2-minute activity can make a huge difference * How to access theta brain states and why this is so important
Resources Mentioned* The Connection Code Book * Self-With Checklist * Urgency Reset Masterclass: Real Time Nervous System Downshifts For High-Capacity Women * Dr. Melissa's website * Follow her on Facebook and Instagram * Be Inspired Mama podcast * Healthy home lighting
LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.Bioptimizers
I love and use so many products from them, but I especially love the magnesium and digestive enzymes. Visit bioptimizers.com/wellnessmama and use wellnessmama15 at checkout to get the best deal
Episode Highlights With Andrew* His health crisis that led to a spiritual journey and the work he does now * We are not just electromagnetic beings but truly beings of light * Science and history show that we are light beings and can transition with our bodies into a higher dimension * What he means when he talks about ascention and the two types he encountered in his research * Examples of this light ascension from various religious traditions * How our bodies have more energy in them than nuclear power plants. We are mostly space with frozen light that has incredible potential power * The observer theory and our thoughts/emotions creating reality and how this relates * We know from quantum physics that everything is connected * How we can each apply some aspects of this into our lives to shift into our greatest potential * The “holistic diet” of everything we encounter with food, information, interactions, etc. * We know scientifically that our emotion's wellbeing and our physical health depend on our emotional feelings, especially ones like love and gratitude
Resources Mentioned* Illumine Consultants * Andrew's website * Bodies of Light - Andrew's book
LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.
Episode Highlights With Katie* Drama triangle roles and the language that sustains each * Family and relationship examples: how roles rotate and recruit each other * Sneaky savior behaviors and why they keep the cycle spinning * The Law of Request and why consent protects dignity and growth * Language shifts: identity, experience, should, choice, fixing, witnessing * Role-specific practices to move toward Creator, Challenger-with-care, and Coach/Companion * Repair scripts and weekly check-ins for real-life change
Resources Mentioned* Zach Bush MD on Forgiveness, Leadership, and The New Humanity | Conscious 500 Speaker Series * Kelly Brogan podcast * The Reclaimed Woman - by Kelly Brogan MD
Bioptimizers
I love and use so many products from them, but I especially love the magnesium and digestive enzymes. Visit bioptimizers.com/wellnessmama and use wellnessmama15 at checkout to get the best dealHiya
Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama for 50% off your first order.
Episode Highlights With Katie* Perimenopause vs menopause vs post-menopause (high level) * Hormone replacement therapy (HRT): estrogen, progesterone ± testosterone, different delivery methods * Why hormone replacement is such a hot topic right now * What the new HRT label changes do and don’t mean * My core philosophy – foundations before hormones and why I’m cautious about jumping straight to HRT * The light & mitochondria lens * Cell danger response & safety signals and what that means for perimenopause & hormones * Pros & cons of HRT as I currently see them * What I’m actually doing now to prepare for perimenopause
Resources Mentioned* Upgraded Formulas Trace Minerals * Eidon Multiple Minerals * Healthy lightbulbs
BONCHARGE
I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama and use code wellnessmama for 20% off!Bioptimizers
I love and use so many products from them, but I especially love the magnesium and digestive enzymes. Visit bioptimizers.com/wellnessmama and use wellnessmama15 at checkout to get the best deal
Episode Highlights With Miki* Her amazing story, growing up half Indian and half Japanese and the winding journey of her entrepreneurial success * How she went from being a professional athlete to opening a gluten-free restaurant in NYC, to other start-ups as well * Every baby goes through up to 6,000 diapers that take hundreds of years to break down * Her revelation with diapers and baby poop and how this led to a product that's helping address the plastic problem * The unique way that fungi can break down plastic in a completely safe way! * Diapers are actually the #1 source of plastic waste * 91% of plastic is not recycled and ends up in landfills and oceans * The planet is running a fever, and humans are the viruses it’s trying to get rid of if we don’t fix the problem * What ecosystem consciousness is and how we can shift our thinking * How they’re shifting from reduce, reuse, and recycle to reduce and regenerate, and how this shifts things * What sacred reciprocity is and how this shifts the model * Her audacious mission in life is to elevate people and the planet * What new paradigm parenting is and how this framework shifts things for families * Other ways we can make small shifts that contribute to sacred reciprocity * 24% of all landfill waste is food waste! How home composting can help * Trees are the greatest technology of our time * Why she's so anti-toilet paper, and what to try instead! * Emergence and Cultivation in parenting and what we can learn from nature * Nature is our greatest technology, and it can even shape the way we parent * The very real way that fungi have the potential to reverse some of these massive planetary problems
Resources Mentioned* Follow Miki on Facebook, Instagram, and X. * Follow Hiro Diapers on Instagram * Hiro Diapers - get a discount at this link * Tushy Bidet
LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.Hiya
Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama for 50% off your first order.
Episode Highlights With Jessica* Menopause is not a pause but a biological evolution * Her perspective to give women the information to make informed and empowered decisions * The dichotomies that we set up that are not helpful to women and the gray area in between * Misconceptions that still exist around menopause and hormone shifts * Does hormone therapy actually cause breast cancer? What the data actually says * We no longer use the synthetic progestin that was used in the study that showed harm * What data actually shows is the best approach when it comes to hormones * The actual benefits and risks of hormone therapy and how to make an informed choice * Heart disease is the number one killer of women and some of this is related to the decline in estrogen * Muscle mass and how this comes into play with hormones * Foundation habits that support hormone health with or without replacement * How important sleep is and why women need more than men
Resources Mentioned* Modern Meno * Pvolve - Use code wellnessmama for 15% off (limited time)
BONCHARGE
I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama and use code wellnessmama for 20% off!LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.
Episode Highlights With Jessica* What the gender health gap is and how this negatively impacts women * The reason women weren’t included.. It wasn’t necessarily malicious, just assumed that the physiology was the same and just adjust based on height and weight * Women and men’s physiology is very different and this impacts a lot in medicine and fitness * How hormones come into play in fitness * Why functional training is especially important for women and how to strength train in functional ways * The importance of the time between age 40-60 that impacts things later in life * Hormones are chemical messengers and how to understand female hormones to train differently * Her personal and clinical 80/20 that she suggests for biggest impact for women
Resources Mentioned* Dr. Jessica's website * Pvolve workouts - Use code wellnessmama for 15% off (limited time)
HiyaHiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama for 50% off your first order.
Episode Highlights With Phoenix* Most people aren’t stuck, they’re predictable and they’re playing it safe * How to break the pattern of predictability * Presence helps break the predictability issue and the overwhelm and how to do it * Anxiety comes when you’re living in the future or the past, not the present * Why motherhood is perhaps the biggest identity shift a person can go through * How to surrender without losing ourselves as moms * Why the perfect balance is a farce for moms * How to surrender into being ok with not being “prefect” and letting go of mom guilt * Navigating trauma especially as a mom and how to do it without it becoming your identity * Surrender without bypassing and how to navigate this * What quantum fusion is how it talks to the operating system, so it's less about wishing and more about reprogramming the hardware * How things can start to shift in 17 seconds * Engaging your senses to help rewire the hardware * Survival mode is killing you and how to solve it… she has a free course on this * How to reprogram your inner algorithm * Her take on psychedelics and important caveats for moms to know * They can hold a mirror that bring us back to ourselves
Resources Mentioned* Redefining Strong - Phoenix's book * Phoenix's website Sacred Celestial - use code WellnessMama for 10% off events or ceremonies * Survival Mode is Killing You - free online course
BioptimizersI love and use so many products from them, but I especially love the magnesium and digestive enzymes. Visit bioptimizers.com/wellnessmama and use wellnessmama15 at checkout to get the best deal
Episode Highlights With Katie* What photobiomodulation (PBM) is and how red/NIR light affects cells * Core mechanism in plain English: cytochrome-c oxidase, nitric oxide displacement, ATP boost, secondary ROS and Ca² signaling * Wavelengths and depth: red (630–660 nm) for skin/surface; NIR (810–850 nm) for deeper tissues; why 980 nm behaves more thermally * Evidence overview: where PBM helps most (pain, recovery, tissue healing, some skin outcomes) and where data is still emerging * “Free” red/NIR from sunrise and sunset: why the spectrum shifts, circadian benefits, and practical outdoor habits * Device fundamentals: wavelength, irradiance (mW/cm²), energy dose (J/cm²), distance, and session time * Best-practice protocols: example dosing for skin vs joints/muscle; frequency and cycling (start low, titrate) * Safety and cautions: eyes, heat load, photosensitizing meds, pregnancy/active cancer care, implanted electronics * Home tips: avoid staring at LEDs, position perpendicular to target, measure/estimate dose rather than chasing wattage * Sleep support stack: morning outdoor light + evening low-intensity red environment (not bright blue at night) * Skeptic’s view: helpful when wavelength/dose are right; underwhelming if misused or sold as a cure-all * My routine: sunrise/sunset outside first; add targeted device sessions for DOMS, skin, or joint recovery and track results over 4–8 weeks
Resources Mentioned* BON CHARGE * JOOVV red light * Red Therapy red lights use code wellnessmama for a discount * Mito red light * Higher Dose
BONCHARGEI like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama and use code wellnessmama for 20% off!
Episode Highlights With Christina* Her ten-day silent retreat and what she learned from this experience (and my four days in a dark cave, also in silence, and what I learned) * Why she loves playing truth or dare as a social hack, and why she uses it at events * People also actually love being told what to do * The four pillars of conscious relationships and the paradigm shifts they offer * Mastering conscious aloneness and how to actually cultivate this * Growth first, without attachment to outcome * She was afraid of public speaking and was challenged by a teacher about her ego being big as the reason she was afraid to share * Your intimacy journey is your life story * Nothing real is ever threatened * Her prayer she often says around relationships * The proactive formula and how to use this to transform reactivity into growth
Resources Mentioned* Christina's personal Instagram and WeDeepen on Instagram * Follow Christina on Facebook
Episode Highlights With Katie* What enzymes are, how they differ with and without food, how to read activity units, when and how to use them, and cautions. * Action steps: 7-day digestive trial, 14-day systemic trial (if appropriate), meal hygiene checklist, post-meal walk habit. * Resources: enzyme unit guide, timing cheat sheet, meal hygiene checklist. * Timing cheat sheet (for your recording notes) * Digestive enzymes: at first bite or mid-meal * Systemic proteolytics: 45–60 minutes before meals or 2–3 hours after; morning on waking or before bed often works well
Resources Mentioned* Bioptimizers * Healthy Gut
Episode Highlights With Paul* His journey to get to the work he does now * The metaphor of dance and how it relates to everything * Somatic healing and how it comes into play * “It’s sacred, not serious.” * What the Habit Finder is and how this gives different information than regular personality tests * Inductive assessments vs deductive assessment like the Habit Finder * Identity is very fluid and trauma can often become a core element of identity * Trauma is not what happened to you, its what's going on inside of you * The body was never meant to be a storage facility for the energy of trauma which is trapped energy * Every human has experienced the most traumatic thing a human can experience in birth * Finding authenticity in the function of the game we are all playing * We thought the brain was the command center, but it actually receives more guidance from the body than it sends * The energy it takes to build something will always be the energy it takes to maintain it * Your life is exactly as you need it to be and how understanding this can shift so much * The liminal space that lets life be easier and more successful, can be accessed, and how to learn how * The difference between obligation and devotion * What a horizontal relationship is and why this is so important * Why many of the things we do that we think are for our children are actually for our own benefit * If your child lies to you, its because they don’t feel safe. That doesn’t mean its ok, just that it requires different intention * After age 7, the primary role of a parent is to be the safe place for them to come back to when they experience the world * Why to reconsider not giving advice that isn’t asked for even with our children! * The devil is only the devil when it is rejected
Resources Mentioned* Follow Paul on Facebook and Instagram * Habit Finder Assessment: Measure Your Unconscious Brain Patterns * Unmarketability Test
Episode Highlights With Katie* What the liver actually does * How the liver is a metabolic hub: carbohydrate, fat, and protein metabolism; glycogen storage and release. * Bile production: emulsifies fats, carries out bilirubin, cholesterol, and conjugated toxins via stool (enterohepatic circulation). * Signs the liver or biliary system may be struggling and red flags to quickly check out. * Labs you need to know about * Detox myths vs the reality * Evidence-backed nutrition for liver heath and the lifestyle levers that move the needle * Supplements that have the most evidence and a 4-week practical liver reset plan.
Resources Mentioned* Coffee * Probiotics * Taurine * Glycine * Choline/PC * Artichoke leaf * NAC * Phosphatidylcholine (sunflower lecithin/PC) * Milk thistle (silymarin) * Curcumin * Berberine
Episode Highlights With Katie* Why your home environment influences your nervous system more than any supplement, diet, or protocol * How light, sound, temperature, clutter, and even colors communicate “safety” or “threat” to your biology * The difference between a home that keeps you in fight-or-flight and one that supports calm, digestion, sleep, and resilience * How to create circadian-friendly lighting without expensive devices * Why clutter, overstimulation, and visual noise stress the nervous system (and what to do instead) * How to use minerals, hydration, natural elements, and grounding surfaces to regulate your internal state * How to make your bedroom the most restorative place in your house * Kitchen and food environment shifts that support metabolic flexibility and calm * Kid-friendly ways to create “calm corners,” emotional regulation zones, and self-attunement habits * Simple, practical, inexpensive changes that make your home more supportive of healing, creativity, and connection
Resources Mentioned* Daylight computer * Circadian friendly light bulbs * Full Spectrum Light Bulb * UBlockout shade * My Green Mattress * Jaspr air scrubber * ChiliPad * Mayu Swirl (code wellnessmama gives a discount) * Cacao Calm * Linen bedding * Weighted Blanket
Episode Highlights With Katie* Grounding basics: the Earth is an electron reservoir; skin contact equalizes your body’s electrical potential and lowers body voltage. * Native vs non-native EMFs: native = Schumann/geomagnetic background; non-native = wiring and wireless sources. * Aim to increase exposure to native signals (nature time) and reduce unnecessary non-native exposure, especially during sleep. * Physiological effects discussed in studies: improved blood rheology (less RBC clumping), shifts in cortisol rhythm and HRV, reductions in pain and sleep disturbances. * Why modern life disrupts it: rubber soles, synthetic floors, and high-rise living * Best outdoor practices: go barefoot on grass/soil/sand (great at sunrise!), beach walks, gardening, sitting on stone/earth, post-flight grounding, leather-soled shoes as a compromise. * Moist natural surfaces conduct best. * Indoor options and cautions when it comes to grounding mats and sheets. * Dirty electricity concern: high-frequency transients on wiring or in soil can ride the ground; test and remediate electrical issues before relying on indoor grounding. * Safety notes with thunderstorms or near energized equipment, with implanted electronics or complex medical devices. * Start with 20–30 minutes daily outdoors; stack with circadian light (morning sun), movement on natural surfaces, and evening wind-down outside * Use an outlet tester and a body-voltage meter if experimenting indoors. * Treat grounding as a low-risk, nature-based habit that pairs well with light, movement, hydration, and mineral balance; consider indoor gadgets optional and proceed only after due diligence.
Resources Mentioned * EMF canopy * Groundies earthing shoes * Justine Stenger's Mitochondrial Restoration Program * Dr. Courtney Hunt on Instagram
Episode Highlights With Divya* Fertility is one of the most natural aspects of being human, and we are seeing it significantly decline * The male fertility factor that comes into play in as much as 70% of cases, and 1 in 6 couples face infertility * Thyroid disorders affect 20 million Americans, with women 5-8x more likely to be affected * We're exposed to over 80,000 chemicals daily, with less than 1% tested for reproductive safety * It isn’t just about age.. But what has changed: the environment has changed dramatically. * Getting pregnant vs staying pregnant and the different hormones involved * Our body is always on our side so what is going on when fertility isn’t optimal, that our body is trying to tell us * How thyroid hormones also affect fertility for men * Tangible guidelines to know when toxins might be to blame and when to start looking at toxins * How to detox safely if toxins are an issue for you * Avoiding the pitfalls of detox marketing and what to try instead * How quickly things can improve if we address all these factors
Resources Mentioned* Divya Gupta – website * Folow Divya Gupta on Instagram
Episode Highlights With Katie* Your body has more lymph than blood — and why that matters * The critical role of the lymphatic system in detox, immunity, and energy * Practical ways to boost lymph flow daily (walking, rebounding, breathwork, massage, hydration, natural light) * Lesser-known supports for lymph health, from vibration plates to castor oil packs * Signs your lymph may need support and how to reset flow naturally
Resources Mentioned* Rebounder * Vibration Plate * Castor oil pack * Dry brushing set * Clearlight Sauna * HigherDOSE Sauna Blanket – Use code wellnessmama15 for a discount * Beam minerals * Eidon minerals
Episode Highlights With Devon* The challenges of modern parenting and how to navigate them * Ways to simplify our routines, environments, etc. * How to cultivate a calm environment in the home that helps support parenting * Creating a “yes space” for younger kids where they can play without any safety concerns * How can we encourage movement in children rather than restrict it? And how this helps regulate their nervous system. * Ways to meet our child’s needs within our boundaries to keep the peace at home * How to cultivate independence at various ages * What to do about screen time and what research says about how it impacts kids * How our screen use impacts children as well and how to create healthy habits * Why modeling is more impactful than telling every single time * Choices within boundaries and how this can help reduce tension * How to navigate the activity overwhelm and keep kid activities from taking over the schedule * Family activities and modeling over too much structure at a young age
Resources Mentioned* Transforming Toddlerhood by Devon Kuntzman * Follow Devon on Instagram * Kids Cook Real Food course
Episode Highlights With Devon * What is happening mentally and biologically when a child is not calm and feeling triggered * The lower part of the brain is more developed in young children and they aren’t as strong in impulse control and other skills yet * All parenting moments are opportunities for learning and growth * How to start asking questions from a place of a growth mindset vs a fixed one * Awareness is the first step in creating change and how to cultivate it in parenting * Learning the pause and why it is easier in theory than in practice, plus, what to try instead * How to disrupt the stress response and create safety physically and emotionally * Ways to validate our own emotions and find inner calm again * How to ground yourself in stressful parenting moments * Holding space for your child’s emotions and not sending subtle messages that their emotions aren’t ok * Why not to punish a child for feeling upset or not having control of their feelings and not to distract with screens when they get upset either * A subtle thing to think about before encouraging a kid to stop crying and how to help them put words and context while accepting the feeling (not always condoning the action) * Her recipe for effective discipline and how to align discipline with their development * How to create a connection with children at all ages and connection is the balm that can soothe feelings * Ways to create awareness as a parent
Resources Mentioned* Transforming Toddlerhood by Devon Kuntzman * Follow Devon on Instagram
Episode Highlights From Katie* Why controlling kids’ food often backfires and leads to power struggles * The surprising research on kids’ natural ability to self-regulate food intake * How to create structure without micromanaging meals * Why removing “good” and “bad” food labels helps prevent negative food relationships * Practical strategies I use to raise intuitive eaters at home
Resources Mentioned* Commonsense Childrearing by Thomas Cowan MD
Episode Highlights With Robyn* How she came to question supplements and how this led to a deep expose book * Why what we call “vitamin D” as a supplement isn’t actually vitamin D and why she questions taking it * It isn’t just about good supplement vs bad supplement, but how to evaluate to know what's helpful and what's not * Why some vitamin D supplements have poison control warnings for pets * When supplements are not just not helpful but directly harmful * Things to know about fish oil, rancidity, and what the metadata says * Understanding B vitamins and why many aren’t what they seem either * B vitamins don’t exist in isolation in nature or in the body and most supplements are not made of any food substance but of chemicals * Questioning vitamin C and iron * Are minerals one of the few deficiency stories that's true due to overfarming? * The one supplement she actually takes and why
Resources Mentioned* Take Daily: How Supplements Hijack Your Health - Book * Follow Robyn on Facebook, Instagram, and X
Episode Highlights With Leedia* Why sugar isn’t the only problem when it comes to kids' oral health and it isn’t even the main thing * It's the microbiome, not the sugar, and what to know about this in kids * The things that are just as bad as sugar for our kids' teeth * Safe forms of toothbrushes and oral care for babies and kids * How to reverse early dental cavities * The one most important thing she would tell new moms (hint: it’s about breathing) * Breastfeeding is the first orthodontic treatment * What it means if your baby or child is grinding their teeth and what to do about it * Signs to pay attention to early on for kids that are related to mouth breathing and airway obstruction * What the proper position for the tongue is and what to do if yours isn’t naturally there * Her top tips for parents and special tips for teens * What to know about ADD and ADHD medications, related concerns, and a lesser-known possible dental link. Check for mouth breathing. The symptoms are often similar.
Resources Mentioned* Breath: The New Science of a Lost Art by James Nestor * Sleep Wrecked Kids by Sharon Moore * 7 Essential Tips for Optimal Oral Health For Ages 0-18 * Reversing Dental Cavities In Kids Course * Dr Leedia's website and her Instagram
Episode Highlights With Leedia* The incredible links between the oral cavity and the womb, from physical to energetic * Why this connection is so strong and what to know about it * Her own story with oral health during pregnancy and how it led to her research * Over 65-70% go through reversible dental issues in pregnancy * Vaginal tissue and oral tissue are very similar tissues with quick cell turnover and progesterone and estrogen receptors * How relaxin affects oral health * Why tooth movement can occur during or after pregnancy * The link between periodontal disease and prenatal risks and poor birth outcomes * What we can do before, during, and after pregnancy to protect oral health * All of this actually starts in puberty * Your oral microbiome is responsible for 60-70% of your gut microbiome, and that gets passed on to baby * Sugar isn’t the biggest problem for oral health. Acidity is a big problem and how to find the balance
Resources Mentioned* Dr Leedia's website and her Instagram * Nutrition and Physical Degeneration by Weston A. Price * Copper tongue scraper
Episode Highlights With Bradley* What led to his most recent work, The Heart Code, and what makes it different than his other books * How emotional energies can become stuck in the body * Our bodies are made of nothing but energy, and we are beings of pure energy * Everything is energy, including emotions * What a trapped emotion is and how these can happen in three ways: we bury it, unchecked big emotions, and an overwhelming circumstance we can’t process * The single biggest common denominator for all his patients, and what he learned from this * 90% of his patients' physical pain was linked to emotional baggage * What is a heart wall, and how can we address these? * About 93% of people put up a wall of some sort * Ancient civilizations all believed that the heart was the core of the soul and of our being * What heartache actually is, and what is happening in the body during this * More communication goes from heart to brain than from brain to heart * How can we test our own subconscious mind to see if we have a heart wall * Our bodies communicate with us through symptoms. As an example, migraine headaches * How to do this work on yourself or find a practitioner who can help release heart walls on you * His parting grandfatherly advice for everyone
Resources Mentioned* Get the Heart Code book and special gifts here * Discover Healing * Dr. Bradley's Books
Episode Highlights With Nagina* What changes in metabolism during midlife and why a different approach is needed * Why the body needs more nutrients as we get older * Switches to turn on in the body so we can burn more fat in midlife * Why we become more insulin resistant during the midlife years * Our hormones shift in midlife as women and what these hormone changes do in the body * Why muscle mass declines at this phase of life and what to do about this * The real reason restriction doesn’t work and what does work sustainably for women * One of the most important things we can do to prevent weight gain in midlife is to eat enough food! * How this ties into thyroid health as well * What gut changes happen in midlife and how to avoid these * The real deal about sugar in the body and why it's especially bad during midlife * Ingredients you can add to your diet that help your blood sugar be more stable * The best metabolism-boosting foods that help support metabolism * Why protein is especially important for women in midlife and how much we actually need * The thermic effect of protein and how to use this to your advantage * Top carb choices that boost metabolism and why skipping them entirely leads to cravings * Key nutrients we need and have trouble getting from food in the modern world
Resources Mentioned* Sweet spice cheat sheet * Fat burning food framework * FREE 5-Day Metabolism Boost Workshop (starts January 12!) * Masala Body website and on Instagram
Episode Highlights With the Holistic Kids* The problem with ultra-processed foods and how these are destroying kids' health * Why they consider ultra-processed foods to be fake foods and a science experiment * What actually is an ultra-processed food? * How kids get addicted to ultra-processed foods created in labs for this reason * The “global diet of doom” * These foods are linked to dozens of chronic health conditions
Resources Mentioned* The Teen Health Revolution: Unlocking Lifestyle Secrets for the Mind, Body, and Soul - book * The Holistic Kids Show podcast
Episode Highlights With Holistic Kids* What the current generation of kids is facing, without even always realizing it * How mindfulness applies to kids today * Why they started their podcast and why this topic is so important to them * Their insight into why kids and teens don’t want to open up to parents and what parents can do to create a more open environment * Parents should listen to learn, not listen to reply and give advice * Problems from not being mindful and the benefits to kids and teens of mindfulness * The key challenges that teens are facing today and ways to help * How to go from a state of mindlessness to mindfulness, especially for teens * Their top tips for kids and teens to be more mindful * Habit stacking for kids * The importance of nature, especially for kids and teens * How kids and teens can cultivate purpose in their own lives * The importance of gratitude and the physical benefits to kids * Their habit of finding ten things to be grateful for each morning
Resources Mentioned* The Teen Health Revolution: Unlocking Lifestyle Secrets for the Mind, Body, and Soul - book * The Holistic Kids Show podcast
Episode Highlights With Tyler* How often he talks about stress with patients and why this is such an important factor * Women handle stress differently than men, and why this doesn’t have to be a bad thing * What our cycle and our digestion directly tell us about our health * Why women and men handle stress differently (hint: there’s an adrenal reason) * What happens when we are stuck in fight or flight long term * The effects on gut health and gut lining when we have chronic stress * Top steps to support the gut and address the nervous system in high stress * Universally helpful techniques, like breathing techniques, to help address stress * The role of sleep and fasting
Resources Mentioned* The Wellness Way on X and on Facebook * Dr. Tyler Kruse and The Wellness Way on Instagram * The Wellness Way Coralville
Episode Highlights With Tyler* How he got into gut and skin health work and his personal story with it * Peeling skin on his fingertips led him to a deep dive into this topic * Gut health shows up on the skin - if there are skin issues, something is going on underneath * The autoimmune connection and how almost everything can be resolved * Looking at gut and diet and what IGG food allergies are * A lot of people are constipated and don’t realize it * Key signs that an issue is more than just skin deep * Surprising things related to autoimmune disease * Why fast food is one of the worst things we can do for our digestion and health, and it isn’t what you think * The biggest triggers he sees for skin issues
Resources Mentioned* The Wellness Way on X, on Facebook, and on Instagram * Dr. Tyler Kruse and The Wellness Way on Instagram * The Wellness Way Coralville
Episode Highlights From Katie* The concept of the “Four Horsemen” of chronic disease and why 85% of people over 50 die from one of these conditions. * What these diseases share in common: long, silent development over years or decades before symptoms appear. * Why traditional screening often catches disease too late. And how new data and AI tools can identify risk far earlier. * The difference between 10-year risk scoring and lifetime risk (and why most people never receive the latter). * Why cancer screening is age-based rather than risk-based and how this overlooks key early indicators. * How AI-driven assessments like Catch use massive datasets to calculate disease risk more accurately than traditional methods. * What I learned from my own cancer risk assessment and why it shifted my thinking about proactive health. * Why foundational lifestyle inputs (sunlight, vegetables, oily fish, hydration, minerals, sleep, movement, and avoiding chronic inflammation) are more powerful than supplements in reducing long-term disease risk. * The connection between allergies, immune signaling, inflammation, and long-term disease patterns. * How early lifestyle patterns influence future metabolic, cardiovascular, and cognitive health. * Simple, data-backed ways to lower lifelong risk starting today without fear, overwhelm, or chasing expensive solutions.
Resources Mentioned* Catch
Episode Highlights With Cristi* Her incredible story with breast implant illness, fibroids, and autoimmune issues * Why she was so interested in health conferences and what this led to for her * What she learned through bodybuilding, getting sick, and uncovering her underlying autoimmune issues * How the “no pain, no gain” mindset is harming women and how we can shift to something more positive * If we're in sympathetic nervous system dominance we will break down muscle even if we're doing everything right * Anabolic vs catabolic and why understanding this is important * Breaking the good girl conditioning and how she began to deconstruct this in her own life * The four beliefs keeping us exhausted * A lot of us are in burnout because we aren’t getting basic nourishment and our blood sugar is unbalanced * The happiness comes from success lie that's so easy to get trapped in * Letting go of perfectionism, and it's not what I do, but how I “be” * How somatic and inner child work can help in this type of healing
Resources Mentioned* CC Dry Needling website and on Instagram * Cristi's Instagram * The Four Agreements - book * Dr. Joe Dispenza's Books
Episode Highlights With Cristi* What dry needling is and how she uses this modality * The things happening to the body physiologically during dry needling * Why muscles became acidic after injury and how to replenish and fix this * How muscle voltage changes and how this impacts us and is linked to pain * Dry needling is a mechanical disruption of the tissue fibers of the muscle in a knot * The four pillars of healing: Reset, repair, replenish, respect * What about people who are afraid of needles and what helps them with dry needling? * Things we can do to help our bodies become more alkaline with hydration, breath, and movement * Healthy, well used muscles don’t exhibit trigger points * In a perfect world, how often to dry needle * When in our cycle to dry needle as women * All of the things dry needling can be helpful with
Resources Mentioned* CC Dry Needling website and on Instagram * Cristi's Instagram * The Body Keeps the Score - Book
Episode Highlights With Justine
- Her background in cell membrane medicine and what she learned in this
- Understanding mitochondria and phospholipids and fatty acids
- What we don’t understand about mitochondria and why they aren’t just the powerhouses of the cell and what else they do
- Einstein: the environment determines how the particle behaves
- What the real biggest needle movers are for health
- Why she tries to use technology outside to minimize the downsides
- We really are a body of water that is regulated by light
- Mitchondria are sensors and 95-99% of conditions we see today are of mitochondria origin
- The biggest exposure to human health today is the exposure to non-native EMFs and blue light
- Light and dark cycles are foundational for mitochondrial and overall health
- Why we were designed to be connected to natural infrared light (outdoor light) all day long
- Mitochondria actually make subcellular mitochondria
- Vitamin D is a photoelectric signal that requires light, hydration, redox and more and how a supplement can’t replicate this. Taking a supplement doesn’t fix a deficiency, it ignores the entire system
- Why she is vehemently opposed to sunglasses and sunscreen outside of very isolated instances (like skiing and on a boat) and why we want that light on our skin and eyes
- Neuropsin receptors and why this natural light is so important
- What redox is- and if you’re not able to detox it's because you’ve lost your voltage
- How to support cell membrane and cellular voltage to naturally support redox and detox
- Melanin is not just a pigment but a biological semiconductor and heavy metal chelator
- Why a tan is one of the most proactive things we can do in today’s world! And melanin is protective against non-native EMFs
- How phospholipids are so important and what we don’t understand about them
- Why it's imperative for us to be in the sunlight for healing
- How to support our cells with the right fats and why this is so foundational
- The membrane is the brain of the cell and supporting this makes a huge difference
- Her take on fish oil and why she would never recommend or consume it
- In nature, EPA and DHA are always found within a whole food matrix: fish
- What the cell danger response is and why this matters.
- The real story on cholesterol: “cholesterol over 200 isn’t pathological- it’s often a signal of metabolic competence. It’s a marker of a nervous system with reserve, of mitochondria still making enough pregnenolone, steroid hormones, and brain lipids.”
Resources Mentioned
- Mitochondrial Restoration Program
- Fatty Acid Biochemistry Webinar
- Justine on Instagram
- Healthy home lighting
Episode Highlights With Katie
- How stress impacts sleep, digestion, and energy.
- The science behind magnesium’s calming effects.
- Why enzymes are crucial for digestion and nutrient absorption.
- How to use magnesium and enzymes together for better holiday energy and comfort.
Resources Mentioned
- BiOptimizers Magnesium and Enzymes - Use code WELLNESSMAMA for 25% off
Episode Highlights With Katie
- Why minerals are the foundation for energy and hydration (and why I travel with salt)
- How front-loading hydration and morning sunlight reset your body clock
- The weird but effective tools I swear by: mouth taping, barefoot grounding, and more
- Why sauna, cold therapy, and protein breakfasts are in my non-negotiables list
- How to build your own list of non-negotiables to feel your best
Resources Mentioned
- Beam Minerals and LMNT electrolytes
- Magnesium Breakthrough
- Mouth tape
- Barefoot shoes
- Sauna blanket and Sunlight Infrared Saunas
- Cold plunge tub
- Blackout Curtains
- ChiliPad
- Infrared PEMF mat
- BioCharger
- Red Light Therapy
Episode Highlights With Faraz
- What's early, normal, and late for gray hair
- The factors that contribute to gray hair and what we can actually do about them
- Some of the risk factors for early gray hair: genetics, alcohol consumption, smoking, pollution, chronic disease, stress, and surprisingly, higher education and height!
- Only 20-25% is controlled by genetics and what we can do about the other factors
- How hydrogen peroxide comes into play for gray hair and what we can do about it
- Sunlight pros and cons for gray hair
- Ways to reduce and slow graying hair and how much of a difference we can expect to see
- The biggest changes come from early interventions and what to do when
Resources Mentioned
- FullyVital hair products - use code WELLNESSMAMA for 15% off
- Anti-aging Hacks and Fully Vital Hair on Instagram
Episode Highlights With Faraz Khan
- His own personal story with hair loss and how it dramatically impacted him
- How he researched how to get his hair back without pharmaceuticals
- The biggest “aha” he had about reversing hair loss and how he reversed his extreme hair loss
- Number one cause of hair loss in women and men
- How stress relates to hair loss and what we can do about it
- How vitamin D, B12, zinc, and iron are important for hair
- Why he recommends water based serums daily over oily or thicker serums
- His take on scalp massages and how to do them the right way
- How low circulation comes into play with hair loss
- His recommended protocol that is most effective in the fewest steps
- The maximum length for a hair derma roller is 1mm and best practices for derma rolling
- The truth about red light for hair and how to use it
- Specific tips for dry or brittle hair
- His specific products with money back guarantee
Resources Mentioned
- FullyVital hair products - use code WELLNESSMAMA for 15% off
- Anti-aging Hacks and Fully Vital Hair on Instagram
Episode Highlights With Cristina
- Why hair loss is so common and why it doesn’t have to be
- Her personal mission around this and why it hits so close to home for her
- When hair loss seems to happen just randomly without an identified cause
- The myth that this is just a part of aging and the hidden risks in many common “solutions”
- The four hidden causes of hair loss: inflammation, lack of sleep, gut issues, toxin overload, and reduced scalp function.
- How stress triggers hair loss and what to do about it
- Beauty sleep is a real thing… what happens when you don’t get enough
- How hormones come into play and how low estrogen can lead to hair loss
- What happens when we have less scalp circulation and how scalp massage can help a lot
- Why most hair products don’t work and can leave your scalp worse than before
- An important warning about silicone and how it harms your hair
- Hair follicles go dormant but not dead… how to wake them up
- Foods that directly help support hair health
- How scalp care is a major factor in regrowing hair
- Three steps to proper scalp care
- A DIY haircare serum you can make yourself
- A super special offer on her highly effective scalp serum that works as well as medical options
Resources Mentioned
- Everbella Hair Serum - Discount for Wellness Mama
Episode Highlights With Dave
- What led to him writing a book about meditation and what surprised him most
- Why meditation is one of the most impactful tools he uses
- How he went from learning to put butter in coffee on the side of a mountain in Tibet to the father of biohacking
- What makes this book different from any other books about meditation
- Meditation as it's typically understood is a waste of time- here’s why
- False: Everyone should meditate more (not necessarily)
- 98% of humans were involved in agriculture for the last few thousand years, and how this matters for the personalization of meditation
- “ If I can trigger you, it means you are a loaded gun”
- He's woken up at 5 am to meditate for long periods of time and what he learned from this
- Techniques that go beyond meditation to amplify the results
- Understanding the actual goal of meditation to get real results and not just waste time
- Somatic practices and why these can work most quickly
- The recipe he uses with top executives called the RESET method, which is a somatic practice
- Dark is one of the most underrated supplements in the world… here’s why
- How to change your state, just with light
- How he and I both experienced absolute darkness in a cave (separately), and what we learned from this
- Your body processes reality before you have time to think
- What's missing from meditation and psychology teaching and how understanding this can be life-changing
Resources Mentioned
- Heavily Meditated: The Fast Path to Remove Your Triggers, Dissolve Stress, and Activate Inner Peace by Dave Asprey
- Smarter Not Harder: The Biohacker's Guide to Getting the Body and Mind You Want by Dave Asprey
Episode Highlights With Katie
- Why what annoys you in others often points to unhealed parts of yourself
- How Carl Jung’s shadow work explains projection and self-recognition
- Practical tools to turn triggers into growth opportunities
- Real-life examples of how “spotting it” led to personal breakthroughs
- Journaling prompts and self-inquiry methods to reframe irritations into insights
Resources Mentioned
- Carl Jung's books
- Journal
Episode Highlights With Carolyn
- Yeast is normal, yeast overgrowth is not
- What to know about yeast
- The introduction of penicillin and how this affected yeast
- How yeast can turn into a mycelial yeast that pokes holes in the small intestine
- Yeast produces 78 known toxins in the body
- It's possible to have enough yeast overgrowth that produces alcohol byproducts that it will make a person fail a breathalyzer test
- How dentistry comes into play and common dental things used contribute to yeast overgrowth
- The difference between SIBO and yeast overgrowth and why yeast is almost always present if there is
- How hormones come into play and why magnesium is so important
- The lesser known symptoms of yeast and why things like rashes can be a good sign
- The thyroid, yeast, and magnesium connection and how supporting magnesium and managing yeast can improve thyroid health
- How hormones, including birth control pills, can lead to yeast overgrowth
- Unique protocols for supporting the body in beating yeast overgrowth and getting back into balance
- The immune system is so affected by yeast that with yeast overgrowth it's easy to develop other infections and conditions
- How parasites come into play and why fixing yeast also helps the body eliminate parasites
- Her protocol for addressing yeast without stressing the body out
- Importance of food based vitamin C and ascorbic acid
- Yeast overgrowth and mineral deficiency are directly related to autoimmune disease and she explains how!
Resources Mentioned
- RnA ReSet
- Pico Silver supplement
- Flora Revive supplement
- The Yeast Connection - book
Episode Highlights With Katie
- Prioritize sleep—it’s more powerful than most supplements
- Start the day with sunlight and minerals. Light is key
- Small, consistent habits beat drastic changes
- Movement (especially walking) is underrated medicine
- Relationships, community, and emotional health matter as much as diet
- Kids thrive when parents focus on connection, not perfection
- Nature heals—sun, earth, and water are fundamental
- From a more fear based place to a complete confidence in the body’s ability to heal, the harmony of nature, etc
- My beliefs list gets shorter and shorter and my questions list gets longer, and I love this
- Why I'm now a supplement minimalist
- Motherhood: shifting from control to connection (“unparenting”)
- Health is not about doing more, but about aligning with nature and simplicity
- My non-negotiables are different: light, minerals, hydration, peace, connection
Resources Mentioned
- Function Health lab testing
- ReMyte Minerals
Episode Highlights With Sarah
- Light and leptin and how these interplay with each other
- The importance of leptin and what it is
- All of our hormones are circadian
- How to support these hormones naturally
- Leptin wasn’t even discovered and studied until 1994 and why we still don’t hear much about it even thought it is so important
- How this interplays with thyroid health and why this is important
- What it means when leptin is low or high
- The mitochondrial aspect of these hormones and how light environment impacts this
- How much our light environment affects almost every aspect of health
- Most important factors we can shift in our light environment
- What to know about UV light and how much of each type of light we need
- What red and infrared light at sunrise and sunset do for hormones and mitochondria
- Why hunger in the morning is a good thing and important to have
- Red light therapy panels don’t have far infrared light and it is available in the sun daily!
- If our mitochondria think we are in danger, even if we have the perfect diet, they can down-regulate to keep us safe and how to signal safety
- Her own amazing fertility journey and how these factors helped even when IVF failed
- Thyroid specific advice for supporting the thyroid and tapering off meds
- How a leptin reset can help and how to do it
- Strategies for timing food and carbs with the sun to get nourishment without gaining weight
- Her best tips for leptin reset and getting all these things into range
- Perimenopause and how light and leptin come into play
Resources Mentioned
- All of Sarah's courses - Use code Katie for 15% off
- MyCircadianApp
- Sarah's website, her Instagram, and YouTube
- Evolving Wellness Podcast
- Sarah's Free Ebooks
- Function Health lab testing
Episode Highlights With Brittany
- Why this work is so important, especially for moms
- How babies co-regulate with moms for several years and how our children borrow our nervous systems for several years until theirs' develop
- How dysregulated nervous systems affect parenting and the parent child bond
- Children are wired to come to their caregivers for regulation, so when the caregiver is a source of fear or dysregulation this can create attachment issues and other issues
- Perfection is not required- in fact an in-depth study found that mothers being attuned even just 30% of the time led to secure attachment in the child. So we don’t even have to get it right the majority of the time!
- Navigating rupture and repair well can actually lead to more resilience and secure attachment
- Somatic practices that moms can do on the go when we feel overwhelmed
- Practical tools that moms can use to benefit our nervous systems and our families
- How movement is so helpful for the nervous system
- What resourcing is and how doing this for just a couple minutes a day can be really helpful
- How attunement is so important and can be helpful even if we're personally not regulated
- Ways to help our kids develop healthy nervous system regulation and attachment.
- Her advice for those struggling with mom guilt.
Resources Mentioned
- Body First Healing Program
- Brittany on Instagram
- Body First Healing - the book
Episode Highlights With Brittany
- What polyvagal theory is and the updated science of the nervous system
- Somatic Experiencing Practitioner and what this means
- Three principles of polyvagal theory: hierarchy of responses, coregulation, neuroception
- Humans have a bioligcal imperative to be in connection with others
- What glimmers or safety cues are and how to understand these
- Misconceptions and misinformed ideas related to nervous system regulation
- Regulation does not mean being calm, cool, and collected all the time
- What somatic experiencing is and how it can be helpful in processing emotions and physical symptoms
- Steps you can take and try now to support your body, emotions, and nervous system
- Trauma doesn’t always come back as a memory but can come back as patterns and reactions
- How to know if exhaustion is going into shut down or just the body finally being able to rest
- Why we actually have to go through fight or flight to climb the nervous system ladder
- When things can feel worse before they feel better
- Why the nervous system prefers predictable over safe at times and why slower is faster when it comes to the nervous system
- We will never be fully healed and releasing that expectation
Resources Mentioned
- Body-First Healing: Get Unstuck and Recover from Trauma with Somatic Healing by Brittany Piper
- Body First Healing Program
- Body First Healing on Instagram
- The Body Keeps the Score by Bessel van der Kolk M.D.
Episode Highlights With Katie
- How she got into meditation with a baby and a toddler
- Her entrepreneurial story and how it eventually led into meditation work
- What she would say to the mom who feels like she doesn’t have the time, space and patience to meditate
- We all know the benefits of meditation… how to actually make it a habit
- The health benefits of meditation and why these are just the side benefit to her
- Meditation is one of the most powerful tools to get to know ourselves
- The simple meditation tools she recommends for moms especially
- Mini meditations for moms and a couple quick actionable tools
- Aligning meditation with habits you already have like brushing teeth to help it stick
- Separating the voice of ego from the voice of intuition
- How these practices can help us shift mindset
- The amazing story of how she reversed her lifelong asthma naturally
- What she hopes her daughters will take away from seeing her as a working mom
Resources Mentioned
- Women's Meditation Network on Instagram and Facebook
- Katie's website
Episode Highlights With Linda
- Why she is so passionate about breast health after her mother and sister both got breast cancer six months apart and her doctor wanter her to have a double mastectomy
- This led to research for her and ways to protect and take care of breast health
- How she got a ND degree and began researching breast health and has done this for 18 years
- The surprising connection between oral health and breast health
- Importance of salt and how this connects to breast health
- How being low in minerals can lead to breast problems
- Minerals are one of the most important things in our bodies and nothing works without minerals
Resources Mentioned
- WAVwatch - use code wellnessmama for a discount
- BRAS Thermography
- Heal your Body by Louise Hay
- Bream Minerals
- Eidon Minerals
- The Calcium Lie
Episode Highlights With Linda
- How being deaf in one ear led her to research sound and vibration and led to the work she does now
- The healing power of sound and vibration
- Einstein said future medicine would be the medicine of frequencies
- The history of sound healing and frequencies and how this was pushed out of modern medicine
- Chemical frequencies (from supplements and pharmaceuticals) vs WAV frequencies
- Why we don’t even have to hear a frequency or sound to benefit from it
- New evidence on how sound and frequency can be beneficial
- Research shows that nerves may not be electrical, but sound pulses
- How the WAVwatch works
- The most common settings and some amazing stories with these frequencies
- Why this is safe for pregnancy, children, medical conditions, etc.
Resources Mentioned
- WAVwatch - use code wellnessmama for a discount
Episode Highlights With Nathalie
- What the latest research is saying about peptides and what she’s studying and trying
- Bioregulators and how they work so uniquely
- Peptides by definition are small proteins and often fragments of naturally occurring peptides in the body
- About 7,000 peptides have been identified
- Bioregulators are only 2-5 amino acids in length
- Her take on GLP-1s and important things to know if you try them
- What testing and data she looks at and considers most important
- Iron overload and why it isn’t talked about much
- Blood and microbiome testing and which ones are worth doing
- Her take on regenerative medicine and longevity
- Ovarian aging and how this ties to body aging
Resources Mentioned
- Follow Nathalie on her website and on Instagram
- Her podcast Longevity with Nathalie Niddam
- Function Health
Episode Highlights With Georgia
- How the inner critic turns off when we drink
- We think we have a drinking problem, yet it's often a thinking problem or a stress problem
- There's always an emotional reason for regular over-drinking
- Why some people drink to “become a better version of ourselves” if we believe we are more fun, relaxed, etc., when we drink
- How this also relates to food and eating
- Tools to train the deeper parts of the mind that it’s safe to be thin, attractive, etc.
- Addressing patterns like “I’ll do ___ when I lose the weight” and flipping the script
- A self-hypnosis technique you can try and use today for free at home right away
- How to use affirmations in the most powerful way including “it’s safe to be me”
- What the future technique is and how to use it
Resources Mentioned
- Georgia's website - use code Katie001 for 25% off all progams (limited time!)
- Follow Georgia on Facebook, Instagram, and X.
Episode Highlights With Georgia
- What the inner critic is and how it has gotten out of hand in the modern world
- Self esteem is something we are not born with, we have to develop it
- The inner critic creates detachment and feelings of not being good enough
- Our children pick up on the energy of our inner critic
- Everyone’s inner critic is saying similar things and it doesn’t go away but we can learn to tame it
- The pleaser personalities and why this is more common in women and moms
- How these can lead to the tough inner question of who am I?
- Keep an emotional diary of what your inner critic is saying and write the opposite
- How we can pass these skills on to our kids and why starting earlier is better
- What hypnosis is and how she uses it to help people
- How to use self hypnosis to help address some of these core beliefs
- Why hypnosis is so effective and how to learn self hypnosis
- When you are in hypnosis, your brain really thinks you are there in that experience so it is a very powerful tool
- With hypnosis, you don’t have to go back into the memory or the past to heal
Resources Mentioned
- Georgia's website - use code Katie001 for 25% off all progams (limited time!)
- Follow Georgia on Facebook, Instagram, and X.
Episode Highlights With Katie
- Why grip strength is one of the top predictors of longevity
- What low grip strength says about your nervous system and overall health
- Simple ways to test grip strength at home
- How grip strength connects to full-body strength and fall risk
- The difference between passive and active grip strength
- How farmer’s carries and dead hangs improve your whole system
- Why we lose grip strength with age—and how to reverse it
- Tools and tips for training grip in everyday life
- The role of protein, collagen, and recovery in maintaining strong hands
- A no-gym approach to stronger grip using real-life movements
Resources Mentioned
- Grip strength tester
- Pull up bar
- Grip strength trainers
- Kion creatine or creatine from Bulk Supplements. Organifi Creatine Gummies
Episode Highlights With Carolyn
- Why symptoms are messengers and gifts and how to listen to them
- Common reasons people go to doctors: fatigue, sleep issues, etc., and what they indicate
- How these ions support our 45 miles of nerves and hundreds of muscles
- What stabilized ions of minerals are and how they trigger healing enzymes
- We all know minerals are important, but not how to optimally support balance
- Linus Pauling: Mineral deficiencies are the basis of chronic disease
- Vitamin D needs magnesium to activate
Resources Mentioned
- ReMyte Mineral Solution use code wellnessmama for a discount
- All Completement Formulas from RnA ReSet - use code wellnessmama for a discount
- Dr. Carolyn Dean's website
- Dr. Carolyn's books
Episode Highlights with Carolyn
- Some of the many reasons why magnesium is so important
- The reasons why magnesium deficiency is so common in the modern world
- Magnesium is necessary for fertility and healthy pregnancy
- How it comes into play with detox and sleep
- Stress depletes magnesium and why it's impossible to get enough from diet anymore
- How fluoride and related drugs deplete magnesium
- Calcium and mineral channels and how these can interplay
- 100 years ago we were getting 500mg a day of magnesium from diet and now we barely get 200mg
- 800 enzyme processes in the body need magnesium to function properly
- Why women are especially prone to magnesium deficiency
- 9 minerals are needed to make thyroid hormones
- Mitchondria need magnesium to make energy and when we don’t have enough we have lower energy and brain fog
- How to know if you're low on magnesium and why testing isn’t needed or accurate
- Magnesium is the most important mineral and only 1% is in the blood so blood testing isn’t accurate
Resources Mentioned
- BiOptimizers Magnesium use code wellnessmama for a discount
- ReMyte Mineral Solution use code wellnessmama for a discount
- All Completement Formulas from RnA ReSet - code wellnessmama for a discount
- Dr. Carolyn Dean's website
- Dr. Carolyn's books
Episode Highlights with Aimie
- Why she started this line of study after she foster parented while in medical school
- Assumptions about trauma that turned out to be all wrong
- The reason therapy might not be the solution, or certainly not the only one
- How trauma is connected to our physical health and why this matters so much
- Creating inner safety… and why this sounds so simple but can be tough to actually do
- What trauma is in the body. And how do we actually make our bodies feel safe?
- Why creating safety isn’t just in the mind and how to address this in the body
- How to begin to recognize trauma in ourselves and in our children
- Trauma stored in the body will always trigger survival mechanisms that can be subtle coping mechanisms or patterns of disconnection
- The physical reactions that can be tied to trauma including skin reactions, digestive issues, immune system, brain inflammation, and more
- What generational trauma is and how it supports the biological impact of trauma
- How oxidative stress impacts the body, even epigenetically
- What it means to complete a trauma response and why this is important
- When we have a trauma response, it means we felt powerless, alone, and trapped
- The nervous system component of healing
- What ventral vagal/parasympathetic is and why it is helpful for healing
Resources Mentioned
- 21 Day Journey program
- Biology of Trauma book
- Biology of Trauma podcast
Episode Highlights With Sinclair
- The nervous system connection to gut health and all health issues
- Why it isn’t an accident that everyone is becoming nervous system curious
- How the modern lifestyle isn’t naturally supportive to our nervous systems and things we can do to shift that
- The body is brilliant and is having a perfect response to what is going on… and how we can understand that more
- Most of the body’s communication is happening at the bioelectrical level
- Many chemicals are neurotoxic in nature which means they harm the nervous system
- What Soma support is and how it can benefit the nervous system
- Practices that can support if we have an immune or digestive issue
- We can trust the body’s signals even if we don’t understand them yet and it's never too late to reverse these issues
- Why the body doesn’t allow us to go into healing states if the nervous system doesn’t feel safe
- Understanding the liver and gallbladder connection
- What liver flukes are and how she got rid of them
Resources Mentioned
- Follow Sinclair on Instagram and Detox RejuveNation
- Rapid Gut Reset
Episode Highlights With Sinclair
- How she had to personally learn this the hard way and how it was a big piece in her health journey
- The limitations of labs when it comes to parasites and gut health
- Parasites are really good at hiding and the limitations of each lab test
- How anxiety, depression, and fatigue can be connected to parasites
- You aren’t going to outsmart the body in the process of healing and you can’t force your way into healing
- Other symptoms: skin issues, mental health issues, histamine symptoms, food sensitivities, sleep difficulties,
- Why trying to kill parasites before we understand the reasons they are opportunistic can actually make things work
- How to tackle parasites correctly to minimize stress to the body
- Supplements are only about 25% of a parasite protocol
- Important steps, timing, and specifics to understand when addressing parasites
- How to support drainage pathways and really important steps to know
- The liver does over 500 jobs- detox is just one of them, and how to support the liver
Resources Mentioned
- Follow Sinclair on Instagram and Detox RejuveNation
- Rapid Parasite Release
Episode Highlights with David and John
- Red flags when it comes to supplements and what to watch for
- Understanding bioavailability when it comes to supplements
- Synergy in supplements and how this can take something from 1+1=2 to 1+1=10
- How to get a much larger effect from supplements when synergistic then when taken alone
- What sulforaphane is and how it is so beneficial - it has 39 pro-health mechanisms in the literature
- Curcumin and how bioavailable forms are a highly underrated supplement
- Supplements that give the biggest bang for the buck
- Toxins and nutrient deficiencies and their role in chronic disease
Resources We Mention
- Mara Labs
- BrocElite
Episode Highlights With Mara Labs
- We're made of salt and have an inner ocean within us
- Our inner “salt sink”, which is a place where salt reserves are stored in our body
- If you under-eat salt, this will start depleting your salt
- Problems that increase when we don’t get enough salt
- How the kidneys come into play
- The myth of too much salt leading to hypertension and high blood pressure
- Only 25% of the population is salt sensitive
- Three classes of people: inverse salt sensitive, salt sensitive, and salt resistant, and how to know which you are
- Every study ever done there is a group of people known as inverse salt sensitive
- Why the current guidelines around salt consumption are not just wrong, but possibly dangerous
- The real story of sodium and longevity - and it's often higher than the average person eats
- How much salt we actually need daily for optimal health (10g!)
- The relationship with insulin and salt and how insulin resistance increases salt sensitivity
- CO2 bicarbonate connection and how baking soda can be helpful
- The not well understood connection between supplements and how they impact salt
Resources We Mention
- Mara Labs
- Magnesium Breakthrough
- LMNT
- Potassium
Episode Highlights With Courtney
- Why this conversation is so important right now, and why 74% of adults are obese or overweight and over 50% of kids are
- Non-alcoholic fatty liver disease didn’t even exist decades ago, and it's now rampant
- Her own journey into health and wellness
- The biggest offenders and contributors to why we're seeing this drastic rise
- 60% of Americans’ diets are coming from ultra-processed foods
- The real problem with food dyes and the sneaky places they're hiding
- Links between food dyes and behavioral issues, cancer, and why most countries have banned them
- Why glyphosate is such a big problem
- Misleading food labeling and the illusion of choice
- The real deal on vegetable oils and how these are impacting our food supply
- Look at what has changed so much in the last 50 years in our food supply- our genes don’t change that fast
- 20% of Americans' calories come from seed oils
- The role of big agriculture and government subsidies
- Understanding GMOs and how they impact us
- We're only as healthy as our soil is
- Count chemicals, not calories- why we are overfed and under nourished
- Two great films on this: Common Ground and Kiss the Ground
Resources We Mention
- Her Instagram
- Realfoodology - Website
- Realfoodology - Podcast
- Common Ground Documentary
- Kiss the Ground Documentary
- My Health Forward - Regenerative Farms
Episode Highlights With Hannah
- Hannah calls herself a farmer of microbes and she sees fermentation as a sacred practice
- The resurgence of ancient wisdom though regenerative farming
- They do DNA sequencing on all of their cultures
- How to cultivate your microbiome at home by making your own fermented foods
- What to know about fermented products and sugar and why sugar in ferments is different
- How to mitigate excess sugar in kombucha and how sugar in kombucha isn’t a bad thing
- The flavors of health are sour and bitter
- What are we actually feeding? We think it is our bodies but it is also our microbiome so how do we give it what it actually needs
- How fermented foods help remove toxins from the body
- Bacteria affects ancient wisdom and ancestral lineage in the modern world
- What a scoby is and how it is a metaphor for global community
- How to get started with fermentation and it is easier than you think!
Resources We Mention
- Kombucha Kamp
- The Big Book of Kombucha: Brewing, Flavoring, and Enjoying the Health Benefits of Fermented Tea by Hannah Crum
Episode Highlights With Hannah
- How fermentation makes nutrients more bioavailable
- Why we are bacteriosapiens and we have a very intimate relationship with bacteria
- Bacteria isn’t always a bad thing and fermentation was used for preservation for a long time
- Fermentation is digestion happening outside the body and how it reduces antinutrients
- Fermented foods are our bacterial heritage
- The gut is actually the first brain and the mood/hormone connection to ferments
- How fermented foods can improve skin when used internally and externally
- What a scoby is and how it can be used in skincare and kombucha as a toner
- Microbes and the nutrients that they create
- Lesser known microbes and ferments that she recommends trying
- How microbes can help us reclaim our inner sovereignty and intuitive health
Resources We Mention
- Kombucha Kamp
- The Big Book of Kombucha: Brewing, Flavoring, and Enjoying the Health Benefits of Fermented Tea by Hannah Crum
Episode Highlights With Katie
- What the lymphatic system is and why it matters for immune health and detox
- How the lymph system works (and why it needs your help to keep moving)
- Surprising ways lymph stagnation can impact your health
- How daily movement and walking support lymph flow
- Why hydration and minerals are non-negotiable for detox
- Simple self-lymphatic massage techniques you can do at home
- The benefits of dry brushing and how to do it correctly
- Pros and cons of vibration plates and how to use them wisely
- How hot/cold therapy and breathwork can activate lymph movement
- Natural herbs and supplements that support lymphatic drainage
- Why consistent, gentle practices work better than aggressive detoxes
Resources Mentioned
- Rebounder (found on amazon)
- Vibration Plate (found on amazon)
- beam minerals
- Eidon minerals
- Masszymes
- Natural Actions water structurer
Episode Highlights With Emily
- What she’s learned in working with hundreds of women on GLP-1s
- How hormones play a role in midlife weight gain and increased metabolic problems
- For women, weight can be so deeply personal, and why the person you are becoming in a weight loss journey is so important
- The mental health connection that often gets ignored
- How GLPs affect hormones and what to be aware of
- What happens physiologically with rapid weight loss and thyroid changes to be aware of
- Many people who are overweight are actually malnourished and not getting enough protein, minerals, and B vitamins, and how this can be mitigated
- Any time the body’s needs aren’t being met, there is a response
Resources Mentioned
- Emily Sadri - Website
- Follow Emily on Facebook and Aurelia Women's Health on Facebook
- Follow Emily on Instagram and Aurelia Women's Health on Instagram
Episode Highlights With Emily
- Why perimenopause isn’t a problem but a clue and what the data actually says
- Symptom treating vs dialing in and extending positive physiology
- Why she doesn’t even like to use the word perimenopause
- Estrogen is lowest on day 1 of the cycle
- What hormones fluctuate and when in a monthly cycle
- How monthly hormone fluctuations affect every aspect of health for women
- Some things we don’t understand about our cycle
- Cancer protective parts of the cycle and why most breast cancer occurs after menopause
- One study on breast cancer and the timing of surgery found affecting the lower chance of recurrence
- The real role of progesterone and why this is so important to understand
- Why women see metabolic and circadian changes in perimenopause and menopause
- New tools for tracking cycle and hormones at home
- Her take on HRT and how to navigate it in a rhythmic and cyclic way
Resources Mentioned
- Emily Sadri - Website
Follow Emily on Facebook and Aurelia Women's Health on Facebook - Follow Emily on Instagram and Aurelia Women's Health on Instagram
- Inito Hormone Tracker
- Mira Max Fertility Monitor
Episode Highlights With Leigh
- What POTS is and what the symptoms are
- Her daughter's story with POTS and how she learned so much through this story
- The mindset shifts that started the healing journey for them
- Nutritional and lifestyle factors that they started with and the support team they built
- Her daughter's decision that began the whole journey
- Inflammatory foods they removed and extra support they added in
- The two foods groups worth experimenting with removing: gluten and dairy
- How exercise helped and the baby steps they started with
- The most underrated healing tools: breath, sunshine, walking
Resources Mentioned
- Leigh's website
- Teen Wellness Guide
- Oura Ring
Episode Highlights With Leigh
- What we are seeing with the epidemic of teen mental health issues
- Her theory about the teen years, expectations, hormones and other factors that contribute
- When the pressure gets so high for teens that they’re almost taught not to show up as themselves and to suppress certain emotions
- Are we overmedicating teenagers especially?
- I am vs I feel, and an integrative approach to helping kids build this skill
- The gut connection and how we house a lot of hormones in our gut, as well as most of our immune system
- The vagus nerve connection
- How to support circadian rhythms in teens and how this can have a huge impact
- Her advice to parents in how to navigate this
Resources Mentioned
- Leigh's website
- Teen Wellness Guide
- Follow Leigh on Instagram
Episode Highlights With Katie
- How to use the D Minder app to optimize vitamin D from sunlight
- The surprising benefits of swapping overhead lights for a salt lamp at night-
- Why blue-blocking light and gentle light hygiene can improve sleep
- What makes Slacka different from other energy drinks (and why paraxanthine matters)
- How functional ingredients like 5-HTP and electrolytes support mood and hydration
- How fascia work on the face can lift, sculpt, and relax without needles or Botox
- The connection between fascia, lymph drainage, and facial tension
- Simple lifestyle swaps that can improve your energy, mood, and sleep quality
- Rapid Emotional Rewiring free first session and bonus gift
Resources Mentioned
- Healthy Home Lighting - Use code wellnessmama for a discount
- Slacka drink
- Face Stick
- Salt Lamp
- Rapid Emotional Rewiring
Episode Highlights With Jen
- The different phases of the menstrual cycle and what cycle syncing is
- Follicular vs ovulatory vs luteal vs menstrual phases and how to support each
- When to fast and not to fast based on your cycle
- The best parts of your cycle to go hard in workouts and productivity, plus when to avoid HIIT workouts and when they can stress your cortisol levels
- Lifting weights is actually the best exercise for women to burn fat, as well as sprints
- Fasting and women and cycle considerations
- How to be metabolically flexible and how this shifts throughout the cycle
- The best tech tools, like apps and trackers that can help with cycle syncing
- What an ideal week and month looks like for women who are cycle-syncing
Resources Mentioned
- Oura Ring
- Glucose monitor
- Jen's Peptides 101 course
- Her website
- Follow Dr. Jen on Facebook, on X, Instagram, and YouTube
Episode Highlights With Jen
- How she got into integrative medicine with a hormone-specific approach
- What happens to hormones during perimenopause and early symptoms that women may not notice
- PMS is not normal, and what it can tell you (plus how to resolve it)
- Cycles can change well in advance of menopause, and what the changes can tell you
- Symptoms are gifts, and how to learn from them
- Ways to support estrogen balance and progesterone
- Specific nutritional and exercise changes that are helpful around this time of life
- Beneficial supplements and peptides for supporting hormones
- Phase 1 and Phase 2 detoxification support, as well as pregnancy and breastfeeding support
- NAC and how glutathione comes into play in a big way
- Methylation factors and co-factors
- Her take on GLP-1s and hormone implications, why cycling and small doses are important
- Mindset and other significant shifts to be aware of
Resources Mentioned
- Jen's Peptides 101 course
- Her website
- Follow Dr. Jen on Facebook, on X, Instagram, and YouTube
Episode Highlights With Julie
- She does Japanese drumming and fire dancing as hobbies
- The underlying factors with ADHD that can be influenced by diet
- The inflammation connection and how food comes into play
- Her approach of not trying to “fix” a problem in kids with ADHD, but support them so they can thrive within their environments and neurodiversity
- Food dyes, sugar, and other top dietary offenders
- Her tips for implementing dietary changes, especially with picky eaters
- Top dietary strategies she finds helpful for kids with ADHD
- How low salycilate diets can be especially helpful and what the Feingold Diet is
- The gut/brain/microbiome axis and how this can be helpful in supporting kids
Resources Mentioned
- The Personalized Autism Nutrition Plan: Nourishing Hope for Kids with ASD, ADHD, Anxiety, and Neurodevelopmental Delays - Julie's book
- Follow Julie on Instagram, Facebook, and on X
- Nourishing Hope website, BioIndividual Nutrition Institute
Episode Highlights With Julie
- What we know about autism and why it isn’t just isolated to the brain
- Where she starts when working with people with autism and how removing inflammatory foods and adding nutrient dense foods can help
- The top things she recommends avoiding in general and especially for anyone with autism
- Types of improvements she sees in her work with children and how much improvement parents could expect
- They saw 4.5x age-related developmental improvement in their research
- Different interventions they looked at and studied
- Their study showed that diet was statistically even more significant than supplements for improvement
- About 30% of kids with autism have mitochondrial dysfunction, so carnitine can be helpful for some
- Lifestyle factors we can implement to support kids, especially those on the spectrum
- What studies say about nature, light exposure, and physical activity for kids
- How sleep comes into play and can be a big challenge for children on the spectrum
Resources Mentioned
- The Personalized Autism Nutrition Plan: Nourishing Hope for Kids with ASD, ADHD, Anxiety, and Neurodevelopmental Delays - Julie's book
- Follow her on Instagram, Facebook, and on X
- Nourishing Hope website, BioIndividual Nutrition Institute
Episode Highlights With Sheila
- Her personal journey with nervous system health and the energetic side of healing
- Kids resonate with the predominant adult in their household and how to improve this
- The difference between healing and curing and how the nervous system comes into play
- An amazing case study of one of her patients who had dramatic improvement
- Simple tips for supporting the nervous system and little habits that make a big difference
- How to support kids in nervous system regulation with simple habits
- How nervous system regulation relates to gut health and nutrient absorption
- Physical activity supports the nervous system, especially in kids
- Nervous system support tips for adults and what she does
- Kids feel what we feel, not what we say
- How to nurture more playfulness and belly laughing in your family
Resources Mentioned
- Healthy Kids, Happy Moms: 7 Steps to Heal and Prevent Common Childhood Illnesses by Sheila Kilbane
- Sheila Kilbane - Website
Episode Highlights With Sheila
- How she has four kidneys and jokes that if anyone needs a kidney to call her
- Setting the foundation before supplements and what this means
- How digestion and cellular health come into play for true wellness
- Why the cell wall matters and how we often ignore this piece
- How to create healthy cell walls
- Her order of events for supplements to optimize gut and cell wall health
- We get a bump in inflammation when we eat and how she uses this to our advantage
- She treats supplements like medication and gauges results carefully
- Her timeline for integrative supplementation
- Proteins get broken down and absorbed to make up neurotransmitters
- The importance of sunshine for kids, when vitamin D supplementation is important and why she doesn’t supplement vitamin D in the summer- we can’t overdose on vitamin D from the sun
- Protein in kids and how to help them get enough, and help them digest it well
- Nervous system factors that come into play especially for kids
Resources Mentioned
- Healthy Kids, Happy Moms: 7 Steps to Heal and Prevent Common Childhood Illnesses by Sheila Kilbane
- Sheila Kilbane - Website
- Integrative Supplement Guide
Episode Highlights With Katie
- Why sunlight is essential for mitochondria and cellular energy
- The role of light in hormone balance, mood, sleep, and immunity
- Why the right kind of light exposure reduces disease risk
- How to safely and effectively get sun (without fear)
- Myths about sunscreen, windows, and indoor lighting
- Tactical shifts to optimize circadian biology and light signaling
Resources Mentioned
- Blue light blocking bulbs
- Blue light blocking glasses
- Daylight computer
Episode Highlights With Jaban
- What PANS and PANDAS are, and what the key differences are
- The different causes of the same neuropsychiatric symptoms and figuring out the underlying issue
- There are adult versions of these conditions as well
- Early warning signs of PANS and PANDAS to watch for in children and the autism connection
- Autoimmune encephalitis symptoms in kids and why this can be so dramatic
- Why this can be a very fast onset and can be triggered by illness
- 75% of adults in the US have some form of chronic symptom
- Kids have a less developed blood-brain barrier and can experience these symptoms more strongly
- What recovery from PANS and PANDAS looks like, and what factors to address
- Why not take an extreme treatment approach that overwhelms the body
- What his roadmaps for healing look like and the order he follows to best support the body
- Supplements that are specifically helpful with things like PANS and PANDAS
- When medications are helpful and what else to do alongside them
- When you remove the reasons the body is stressed, it's no longer stressed
- The top diet and lifestyle supportive steps to let the body heal he most commonly uses and why he doesn’t do long term restriction
Resources Mentioned
- Dr. Jaban’s website, his Instagram, TikTok, and Facebook
Episode Highlights With Dr. Jaban
- Why mold exposure is so common and yet still so unknown
- Mold is everywhere, but it's the amount and type of mold that matters in a home environment
- Common mold symptoms that many people miss and specific symptoms in kids
- The tests he runs to see if a person has mold exposure and home tests he uses
- Sodium and potassium levels as indicators of chronic stress or mold exposure
- Urine mycotoxin test for mold levels
- Genes that make someone more susceptible to mold damage
- The most common ways to support drainage pathways and support the body in healing
- Supplements he recommends to help support drainage protocols
- Limbic, somatic, and vagal nerve activities can help the body heal
- How he addresses the nervous system and “does physical therapy on the brain” to get the body ready to detox
- Where to start for dealing with mold, chronic infections, autoimmunity, and more
Resources Mentioned
- Dr. Jaban's website, his Instagram, TikTok, and Facebook
- ERMI mold test for the home
Episode Highlights With Angela
- Her incredible story from starting as a biochemist to being on American Ninja Warrior
- The dramatic and shocking moment that happened to her on national TV
- How she learned to shift from everything that was wrong to openness to “What if it all goes right?”
- The journey back for her and learning to release parts of her identity that were tied to her competitions
- Putting a deadline on the tough emotions
- What the RIGHT method is and how it can be so helpful
- “If you’re not living your life by design, you are living your life by default”
- How pull-ups are a metaphor for life and overcoming challenges
- It’s never too late to get stronger
- Mindset first and taking that first delusional action and baby step
Resources Mentioned
- Angela's website and Instagram
- What if it all goes right? - podcast
- Pull-up Revolution course
Episode Highlights With Aimee
- Why perimenopause is a misunderstood phase of life and common vs normal
- Commonly overlooked symptoms of perimenopause that are helpful to understand
- How to look at midlife changes as an opportunity rather than a challenge
- Core mindset shifts that can make a massive difference
- Listening to symptoms as messengers of your body working hard to protect you
- Estrogenic things in our environment and how they impact our health in midlife
- Mood based symptoms to pay attention to as indicators of hormone shifts
- The cortisol and progesterone connection
- Her suggestions for midlife lab testing and what to test for
- Why she encourages saliva testing and addressing adrenal health as well
- How MTHFR genes come into play in understanding this phase of life
- Most impactful diet, lifestyle, and other factors to focus on in midlife
Resources Mentioned
- Carolina Integrative Medicine - Website
- Normal Doesn't Have Side Effects - Book
- Dr. Aimee on TikTok, YouTube, Facebook, and Instagram
Episode Highlights With Aimee
- The pivotal moment in her career that led her to blend conventional and holistic medicine
- Normal doesn’t have side effects and what this actually means
- How normal lab ranges are calculated and why they aren’t as straightforward as you think
- Thyroid and thyroid testing: what to know and what results mean
- The actual ideal TSH range, what to look for, and what ideal lab results should be
- Her approach to natural thyroid balancing
- My own lab results that show that my Hashimoto's is entirely gone
- Importance of selenium and iodine
- How gut health and inflammation come into play in thyroid and autoimmunity
- Her gut healing and detox phase for liver support
- The effect of hormones on thyroid issues and why these spike in pregnancy and menopause
- The connection between adrenal dysfunction and thyroid health
- Understanding high cortisol and what else we need to look at
- Vitamin D and sunshine - understanding optimal ranges and why 50-70+ is ideal
- How to support your liver and therefore support your hormones + How to know if it needs support
Resources Mentioned
- Carolina Integrative Medicine - Website
- Normal Doesn't Have Side Effects - Book
- Dr. Aimee on TikTok, YouTube, Facebook, and Instagram
Episode Highlights With Emily
- Manifesting: consciously creating a life you love
- Why we're manifesting all the time, whether we're conscious of it or not
- Mindfulness: handling stress in the now, meditation: handling stress in the past, manifesting: handling the future
- Simplest manifestation formula: feel good, place the order; place the order, feel good
- Visualize, alchemize, magnetize
- The same muscle that lets you feel the intensity of your pain lets you feel the intensity of your bliss
- Our bodies will never let us manifest something that doesn’t feel safe… like we can’t manifest more money than what feels safe
- Often conflicted relationships with pleasure and how this connects to manifesting
- The definition of alchemy- the magical process of transforming one thing into another and how this can apply to emotions
- Why the nervous system needs safety to access pleasure and manifestation
- What would you love? (and why this question is so hard to answer sometimes)
- One powerful and profound tool to try today
- When you pray or visualize, don’t put your fears inside of your prayers
- Name it as if it's already done - “I am so grateful now that…”
Resources Mentioned
- Ziva Online and Ziva Magic
- Why Isn't Everyone Doing This? - Emily's podcast
- Stress Less, Accomplish More: The 15-Minute Meditation Programme for Extraordinary Performance by Emily Fletcher
Episode Highlights With Emily
- Her unique journey into meditation and how it led to her work today
- How she had insomnia and was going grey at 27 before finding meditation
- What makes her method of meditation different and how it gives your body rest that is 5x more effective than sleep
- Investing just 2% of your day helps the other 98% be even more amazing
- The mind thinks involuntarily, just like the heart beats involuntarily
- Ziva is based on something 6,000 years old that means “big results based on action barely taken,” and how this helps us reach a fourth state of consciousness
- How meditation can be less about focus and concentration and more about carving out space to be unfocused and avoid focus fatigue that's especially easy for moms
- This method helps de-excite the nervous system and create more coherence
- When you give the body true rest, it knows how to heal itself and sleep is not the only form of rest we have
- If we only have sleep as our method of rest, the body has to use sleep to process
- The sleep, immune, fertility, and productivity connections
- We meditate to get better at life, not to get better at meditation
- Some tactical tips for making meditation a habit and how to incorporate this as a mom
Resources Mentioned
- Her Instagram
- Ziva Online and Ziva Magic
- Why Isn't Everyone Doing This? - Emily's podcast
- Stress Less, Accomplish More: The 15-Minute Meditation Programme for Extraordinary Performance by Emily Fletcher
Episode Highlights With Joseph* His amazing story that led to his bestselling book and how great books often come from the author's great pain * Thoughts vs thinking and why this is important * The core questions he asked himself were: Who am I? Why am I here? Why do I have so many negative thoughts? * Learning to question the root of negative thoughts and ask if they're true * How to separate yourself from the thoughts you have * Thoughts don’t control us, beliefs do, so thoughts don’t affect us unless we believe them to be true * Thoughts are neutral observations, thinking is judgment about thoughts * The real root of suffering and how to shift it- is this true? Is this useful? * Suffering is resistance to reality * What is more important… being right or being at peace? * The idea of letting go and surrendering is present in so many traditions around the world * Attachments as the roots of suffering and ways to practice letting go throughout the day in small ways * We are not our thoughts… we are the space between. We are the canvas and not the paint * Our attention is the architect of our reality * We live in a perception of reality, not reality ourselves, and where we put our attention shapes our perception * How would I be if I knew everything would work out? And then operate from there * How to get your body and your emotions on your side in this journey- they're there to remind us to come back to the present moment * Fear becomes gratitude, anxiety becomes fuel to show you what is important * Everything is a reminder and emotions can be guideposts * We acquire knowledge through information but wisdom can only be obtained through lived experience * Fear is not in the way… it is the way to the life that you want * A thought experiment: look back in your life at your best decisions and see how many were rooted in logic and analysis and how many were rooted in a sense of knowing * Intuition is still, calm, never rushed or urgent * The cost of making other people happy is your own happiness * What other people think of you is a reflection of them, not of you * His 5 step PAUSE process for negative emotions * When you are fully present, the byproduct is peace
Resources Mentioned* Don't Believe Everything You Think - book * Joseph's website and Instagram * Awareness by Anthony De Mello * Letting Go, the Pathway of Surrender by David Hawkins
Episode Highlights With Jessica* Why does cardiovascular disease risk rise in menopause to match the rate of men? * What happens to hormones and the heart when a woman goes through menopause? * 45% of women have some marker of cardiovascular disease * How the loss of estrogen in menopause is the tipping point * 1 in 3 women will die of cardiovascular disease which is more than all cancers combined * What to monitor and look out for starting in our 20s * 50% of people in the US have high blood pressure and this is a marker of metabolic disease * How insulin comes into play and why this marker is so important * What metabolic markers to start tracking to know your risk * How visceral fat comes into play and why this is important * What causes visceral fat to accumulate in the body * Her take on microdosing GLP-1 medication and if you lose lean muscle
Resources Mentioned* The Loving Diet - website * Jessica's Instagram
Episode Highlights With Jessica* She was a surprise twin and she and her sister could communicate in their own language before they could even talk * What reparenting is and how we have the ability to give ourselves what we might not have gotten * ACE scores and what we know about how highly traumatized people suffer from diseases at much higher rates * The difference in how women and men respond to stressful events. Women don’t respond with fight or flight, but men do * How do women respond to trauma? Usually tend and befriend * What self-parenting is - it's the feeling of safety you get when your best friend hugs you and tells you it is going to be ok, or the feeling you get when all of your needs are met * The things from childhood that can leave a lasting imprint and can help by being reparented * Why we can seek partners, situations, and jobs that reinforce childhood patterns until we resolve them * Questions to ask to begin to go within and skills to build to begin reparenting * Looking at how you judge yourself is one of the best ways to avoid passing on this judgement to our kids
Resources Mentioned* The Loving Diet - website * Jessica's Instagram
Episode Highlights With Shefaly* The difference between soluble and insoluble fiber and what they each do * Most plant foods that are fiber rich have a mix of both soluble and insoluble fiber * What fiber does in the body and its roles in the body * How fiber benefits gut ecology * What resistant starch is and how it works differently in the body and are connected to short chain fatty acids and gut and systemic health * What bitters are and why bitter foods are important * Dark chocolate is a bitter food, let it dissolve in the mouth for benefits of bitters * Coffee is also a bitter foods and good for you * How fermented foods come into play and benefit the gut * Why polyphenols are important and how to get enough from herbs and spices and fruits and vegetables * Gut health and natural GLP production and how to support this
Resources Mentioned* Precision Gut Health * Sip Herbals - Dandelion Drink
Episode Highlights With Shefaly* What Vitamin J is and why it is a crucial nutrient in our life (and not a typical nutrient) * Vitamin C, which stands for community and why it is so important * How these in particular can have such a profound impact on our health * The downstream effects of joy and community on so many aspects of physical health * Habit stacking in a way that builds joy and community into daily life * The benefits of gratitude journaling and just writing 7 things per day * Why it is hard for us to invest in free stuff
Resources Mentioned* Precision Gut Health * Gratitude Journal
Episode Highlights With Tiffany* What stress actually is and how it is more far-reaching than you might expect * Your body can be experiencing stress even if you don’t “feel” stressed * Even things like nutrient deficiencies are a form of stress for the body * If we are in fight or flight, we can’t rest, digest, and heal * We actually need stress, and not all stress is bad- how to get it in balance * Exercise is an example of good stress, and why we do not want to avoid all stress * The stress factors we can address and how stress impacts the immune system * Understanding cortisol and the stressors we can do something about * Physical and chemical stressors that you might be getting without knowing it * How to do a stressor audit of your physical environment * Certain foods, too much exercise, metabolic issues, and other physical stressors * Even more reasons to add magnesium to your life! And the two key nutrients she recommends
Resources Mentioned* Caplan Health Institute - Website * The Lupus Solution: Your Step-By-Step Functional Medicine Guide to Understanding Lupus, Avoiding Flares, and Achieving Long-Term Remission by Dr. Tiffany Caplan
Episode Highlights With Tiffany* Her first home birth story was also a breech birth, a connection she and I share! * What is happening in the body when someone is diagnosed with autoimmunity * When the immune system gets confused and attacks part of your body * Autoimmune diseases are treated as different problems, but they share a common component and causes * Why are women affected by autoimmunity more than men, and some reasons why * The rise of autoimmunity in kids and factors that may contribute to this * How hormones come into play with autoimmunity * Chemical toxin load is often higher in women and this may also be a factor * Factors that can contribute: insulin resistance, hormone imbalances and estrogen dominance, cortisol and stress, gut health, and toxins in environment * How to address autoimmunity holistically and move toward remission
Resources Mentioned* Caplan Health Institute - Website * Caplan Health Institute - Instagram * The Lupus Solution: Your Step-By-Step Functional Medicine Guide to Understanding Lupus, Avoiding Flares, and Achieving Long-Term Remission by Dr. Tiffany Caplan
Episode Highlights With Gina* How our relationship with food is a mirror into our inner world and how this starts the day we are born * Every single person on the planet develops a relationship with food and how this impacts us * Associations we can develop around food, like food being a source of love and affection * Knowing how to eat healthy is only about 5% of our drive and decision making when it comes to behaviors * 95% of what influences our behaviors comes from the subconscious mind * Something important to understand around hunger that might make things like Ozempic irrelevant * The one piece of science that if you can understand, you will have so much compassion for your body * When your body is in a state of stress or your nervous system is activated and this increases your hunger hormones, as well as an area of your brain that is responsible for sensing when you are full doesn’t become active anymore * Get curious and move toward the thing that you are scared to look at * How to learn to listen to your body and trust it * Ways to learn how to shift your awareness into your body and learn to really feel it * Developing mind/body harmony * Tools to create regulation in the body to begin to tune in * Cravings are one of the misunderstood aspects of ourselves and what we can learn from them * Overeating is an attempt to fulfill the soul’s unmet needs
Resources Mentioned* Gina Worful - Mastering Mindfulness Institute * Gina Worful - Instagram
Episode Highlights With Dani* Her own story and dramatic experience with adverse childhood experiences * The childhood trauma she had and how her health problems started in high school from those experiences * Data on ACE (adverse childhood experiences) and how a score of 4 or more is linked to a 20 year reduction in life expectancy * How she addressed her own trauma and what she recommends to her patients * Many people who come see her have never addressed or even considered childhood trauma * Shifting the identity of being sick or coming from trauma * You are not your past and how to move through childhood trauma
Resources Mentioned* Dani Williamson - Website * The Body Keeps the Score
Episode Highlights With Dani* Her 24 years spent with chronic lifestyle diseases like IBS, Lupus, urticaria, and others * She was 24 years in before a doctor asked what she was eating * If you were born healthy… you do not have to live sick! * How quickly the body can adapt when given the right inputs * Healing is incredibly simple, but not easy * She starts with diet first and then builds from there… the importance of single-ingredient foods * Real food goes bad… auditing your food choices, and cooking is self-care * The top seven most inflammatory foods in the modern diet and why she does food sensitivity test * Importance of sleep and how if we don’t sleep, we don’t heal * Ballroom dancing is the number one way to decrease Alzheimer's and dementia risk * How data shows that community is extremely important to health * We are a nation of empty vessels * Rest and self-care are so important, and we often forget these- you cannot serve from an empty vessel
Resources Mentioned* Dani Williamson - Website * Wild & Well: Dani’s Six Commonsense Steps to Radical Healing by Dani Williamson
Episode Highlights With Roudy* The fun way that drinking cacao at night leads to him being super energetic and extroverted while usually an introvert * How he incorporates dance into his life * What he learned by living with no artificial light and how it drastically changed his life * You can’t get healthy in the same light environment that got you sick * The quality of our life is entirely dependent on the quality of light that enters our eyes * How light impacts us at a cellular level * Why most blue light blockers don’t work and what to know about it * One massive misconception about light in the modern world * Light is the language that is spoken by every living thing on earth, and light has shaped evolution and the growth of plant and animal species * How our light environment directly impacts our mitochondria and cellular function * About 1/3 of our energy comes from food, and 2/3 comes from the sun * Melanin is actually incredibly powerful and supportive, and when sunlight hits the water beneath our skin, it produces naturally powerful hydrogen water * How our light exposure can support our circadian health and how getting it wrong can wreck it * Why the sunlight can make us feel so joyful * How Einstein’s work relates to light and matter and how natural light impacts us * Sunlight is literally impacting your thinking and your behavior- it turns into dopamine * His take on sunglasses and sunscreen and why to reevaluate these options * Humans do photosynthesize at a deeper level than plants do! How this impacts hemoglobin * Melanin is one of the darkest substances in the universe and can absorb all frequencies of light, so the more melanin you have, the more effective absorber of light you are * Sunscreen is full of chemicals and why most of them are very toxic * What you need to know about melanoma and skin cancer, and how it might not be from sunlight * The very real downsides of too much artificial light exposure especially to your mitochondria * How this all connects to cortisol, weight gain, and inflammation * When we sleep 50-70 billion cells are meant to die and be replaced each night and healthier ones are meant to be reborn but how we interrupt this process * Our body views artificial light as a predator as far as cortisol and nervous system response * Artificial light can spike glucose levels without us eating any food at all! * How even the thyroid is impacted by this whole cascade as well * 7 steps to solve the light problem and harness the power of light (they’re basically free)
Resources Mentioned* Viva Rays - Use code wellnessmama for a discount * The 7 Steps to Harnessing the Power of Light * Circadian App * UBlockout * The Body Electric: Electromagnetism And The Foundation Of Life * Dminder app
Episode Highlights With Sharon* A massive reframe in understanding fevers and the approach to handling them * What homotoxicology is and how understanding this response is helpful * Supporting vs repressing the body’s natural immune and detoxification responses * What a fever actually is and why it is so helpful * Reasons to consider not bringing down a fever * What happens when we don’t let our bodies have a natural fever response * Chronic inflammation vs acute inflammation, which can be helpful * The number one thing she hears her cancer patients say: “Because I never get sick.” * What to know about when fevers are too high or when to reduce them, but what to try first * The most potent medicines don’t come in a pill bottle and ways to support these
Resources Mentioned* Dr. Sharon's website * Find her on Facebook and Instagram
Episode Highlights With Sharon* Why we can forget the pause part of menopause and why this can mean much more than just the pause or end of the menstrual cycle * This is a physiological process and also an important emotional and spiritual inflection point * Why she suggests women write their eulogies at this age as a way to recenter * How to reverse engineer the life we want to have as we go through menopause * The different ways that other cultures approach menopause and how this even impacts the physical experience of aging and menopause * Menopause is not a disease but a natural (and beautiful) transition * The story of the adrenal glands picking up the slack to produce hormones and why this isn’t the full story * How to support the body, mind, and spirit through perimenopause and menopause * Some tactical and practical things we can do to support our bodies as we age and what to know about hormones and when they're helpful * Big misunderstandings about hormone replacement for women * Estrogen should never be taken orally but transmucosally * How to check metabolites and how this is important to know for hormone replacement * Ways to support the adrenals, especially as we age, and why cortisol isn’t actually usually the problem
Resources Mentioned* Dr. Sharon's website * Find her on Facebook and Instagram
Episode Highlights With Katie* Why baking soda (sodium bicarbonate) helps regulate your body’s pH and CO2 levels * How it boosts endurance and athletic performance (and why it was once banned in sports!) * The surprising ways baking soda supports kidney health, inflammation, digestion, and more * Safe dosing guidelines and how to use it for energy, recovery, and even oral health * When and how to take it for maximum benefits—and who should be cautious
Resources Mentioned* Baking soda * BiOptimizers Magnesium Breakthrough * Potassium citrate
Episode Highlights With Meg* The eight pillars of women’s health and the connections between them * Order matters when it comes to these pillars, especially with things like detoxification * Why starting with detox can be counterproductive and a helpful order to work through * Most women are living in fight or flight and the importance of balancing the nervous system * A two minute practice that can really help your nervous system and make health changes more effective * Understanding hormones, nutrient deficiencies, and detox to get the most benefit * Hormone shifts that occur far in advance of menopause, even a decade before menopause * How a decrease in progesterone can be a first sign of hormonal shifts * Downsides to some of the common hormone treatments and why DIM isn’t always the answer * It isn’t just the hormones, but how you metabolize them * What to know about parasite cleanses, when they can be helpful, and when to avoid * Cleansing vs detox and why gentle can be the best approach
Resources Mentioned* The Essential Guide to Histamine Intolerance - Free resource * Dr. Meg's website and her Instagram * A Little Bit Healthier podcast
Episode Highlights With Meg* What histamine is and how it can be causing symptoms you may not even realize * The different parts of the immune system and how they're important to understand * Link to stomach acid and digestion * What’s happening when histamine is out of balance * Sometimes anxiety and insomnia might be the only responses and symptoms of histamine issues * Why histamine purposefully causes inflammation * We have four different types of histamine receptors in our bodies * How hormone shifts can affect histamine levels and vice versa * Estrogen dominance and the link to histamine, plus times of the month a woman is most likely to see hormone related histamine issues * What mast cell activation syndrome is and how to address it * Testing and diagnostic criteria for histamine issues * High histamine foods and how to try a low histamine diet * First steps to take if you suspect histamine issues
Resources Mentioned* The Essential Guide to Histamine Intolerance - Free resource * Dr. Meg's website and her Instagram
Episode Highlights With Jonathan* How he almost opened a pie shop- a wild story and his journey into the world of chocolate * What the real story of chocolate is, and all of the components that can be in chocolate * The dark side of chocolate and how it can be a healthy food when it’s done right * How heavy metals can be in chocolate if it isn’t sourced well * Why you crave chocolate and why this might not be a bad thing * What true chocolate is and why raw, fresh cacao beans actually taste horrible * When mold contamination can happen in the chocolate-making process and why a lot of chocolate has mold and heavy metals. * What theobromine is in chocolate, and how can this be beneficial * The bliss molecules in chocolate that can support neurotransmitters and energy production * Why he isn’t a fan of alternative sweeteners in chocolate and what to watch out for * His take on monk fruit and how it can be used in a healthy way, as well as how it's grown makes a huge difference since it's technically a juice extract * What fair trade actually means and why chocolate prices have tripled in the past few years * Why he uses ashwagandha, cordyceps, and reishi * How certain adaptogens can help with cortisol and hormones * Why many products only contain trace amounts of adaptogens, even if they’re listed on the label
Resources Mentioned* Cacao Calm
Episode Highlights With Erica* The role of the fascia in the pelvic floor and deep core muscles * Why this is important, especially if we’ve been pregnant and had vaginal or c-section births * An at-home test and analysis of the pelvic floor * An alternative viewpoint on kegels and what might be more effective * What to do for optimal pelvic floor function and how this involves our deep core * How using your feet more can actually help your pelvic floor * Getting started with incorporating breath + movement and how just 10-15 minutes a day can make a massive difference
Resources Mentioned* Her website and core rehab program * Erica's free pelvic floor guide
Episode Highlights With Erica* What fascia is and why it's so important * Why fascia is our body’s superpower and how we create more and stronger fascia * Muscular strength vs fascial strength and how these are different * Fascia will form the way our body moves * Body-mind vs mind-body connection * Ways to support fascia to elongate it and help get us out of pain * How to wake up the deep core and support inner fascia * Fascia and low back pain…. What to know * How breathing supports fascia when we know how to deep breathe correctly * A reason to do more things barefoot, including workout * How to think about stretching differently to get more benefit * The emotional connection with fascia and how it can help
Resources Mentioned* Her website * Core Athletica pilates studio * Erica's free pelvic floor guide
Episode Highlights With Katie* Which test I took that showed my biological age substantially lower than my actual age * Different ways to test biological age and how they're calculated * The things this particular test looks at and things I think helped me in each category * Factors I think contributed to my biological age being so low
Resources Mentioned* Just Thrive * Eidon * Beam Minerals * Carolyn Dean's Minerals * Function Health for testing * Methylated B- vitamins * Choline * Collagen * Magnesium Breakthrough * Levels for blood sugar monitoring
Episode Highlights With Betsy* The microbiome you might not have even known you have! * How the gut and brain microbiome connection comes into play * Understanding the vaginal microbiome * The feedback loop to the vagus nerve. If vaginal microbiome is off this can affect fertility and libido as well * How the vaginal microbiome is connected to birth and the baby’s health * The direct fertility connection and how understanding this can help women improve fertility * A connection between microbiome and obesity and how this can help women reach a healthy weight * The microbiome/inflammation/obesity connection * Bacteria have DNA for human genes and can impact human behaviors * What to know about vaginal microbiome testing and the different tests available * A healthy vagina has a pH of 3.5-4.5 and should be acidic * How boric acid can be helpful * Her take on vaginal laser therapies and red light therapies * Ways vaginal bacteria is connected to STDs, inflammation, and even viruses * The majority of things we think are yeast infections actually aren’t and why boric acid works
Resources Mentioned* Get 10% off at the Pelvic Floor Store * Boric acid suppositories * Her Facebook, Instagram, X, Pinterest, YouTube, and TikTok
Episode Highlights With Shay* The common problems with most conventional diet models * What’s going on when we feel like we're doing everything right but nothing is changing * We start losing muscle in our 30s if we aren’t working to increase it. How this affects metabolism and what to do about it * The problems with calories in and calories out and why there's more to the story * Mindset shifts away from restriction to fueling the body * What a reverse diet is and how it can be so helpful! * Why protein is so important and what the data actually says * How to build muscle as we age and the importance of strength training * When those pieces don’t work: addressing deeper variables like gut health, hormones, liver health, parasites, etc. * Her take on semaglutide and alternative options
Resources Mentioned* The Body Bulletin on Instagram * The Clean Eating Challenge
Episode Highlights With Darin * Why the mind is the most powerful healing tool we have and how mindset comes into play with healing * You have more nerve endings in the gut than in the brain, and the gut/brain connection comes into play here in a big way * How to utilize the brain to influence what happens downstream * Primal trust and other programs that can help with the mindset piece * The subconscious mind doesn’t respond as much to words as to images * How to hold an image of yourself when you are well * A gratitude practice can change your life and how to do it * Reframing symptoms as messengers and gifts and how this can shift everything * Tools for mindset and nervous system shifts: breathing, gratitude journal, meditation
Resources Mentioned* Dr. Darin's Website * The Lyme Solution book
Episode Highlights With Darin * Lyme disease is actually a bacterial infection * The mysterious collection of symptoms associated with Lyme disease * There are over 100 symptoms associated with Lyme and why it's often misdiagnosed * Can Lyme be transmitted in other ways beyond just ticks? * About 20% of people who do antibiotic therapy still go on to have chronic Lyme * His own journey and how he actually got worse on antibiotic therapy * Bug vs terrain theory and how we can become more resilient to any infection * The biggest needle movers in improving our terrain * Detox components of chronic disease * What botanical therapy is and how it can benefit us * Lyme grows very slowly and how this can make recovery a long road * What the prognosis is with a combination of therapies and how to get started
Resources Mentioned* Dr. Darin's Website * The Lyme Solution book
Episode Highlights With Katie* Why your body needs safety, not just supplements, to heal * The difference between stress signals and safety signals—and how your body is always listening * How under-eating, poor sleep, and even loneliness send silent danger signals to your nervous system * Simple, free ways to tell your body “you’re safe now”—starting today * Why nourishment, movement, and sunlight are more than habits—they’re messages * How to reframe your wellness journey as a remembering, not a project * A new lens for healing that’s rooted in trust, rhythm, and compassion
Resources Mentioned* BEAM Minerals * Magnesium * LMNT electrolytes * BONCHARGE: Healthy light bulbs and blue light blocking glasses * Mollie Eastman: Sleep is a Skill
Episode Highlights With Dr. Anne Marie Fine* What happened with autism and why rates have risen from 1 in 10,000 to 1 in 31 * Some of the multi-faceted reasons that it might be on the rise * What the literature actually says… you might be surprised * Beyond the genetic theory… the interaction between genes and environment * Genes load the gun, environment pulls the trigger * Women with the highest BPA exposure had the highest risk of having children with autism * The CDC is actually keeping track of Americans' chemical exposure * What to know about mercury and autism risk and how it was taken out of vaccines by 2001 * The specific study about the Hep B vaccine and why it's relevant * Mercury was replaced with aluminum and why this is important * How to become the EPA of your own home and avoid some of the biggest risk factors
Resources Mentioned* Dr. AnneMarieFine and emeiglobal on Instagram * Her LinkedIn and her Facebook * How to Thrive in a Toxic World course: contains a bonus video presentation on environmental contributors to autism. * Jaspr air filter - use code wellnessmama for a discount * Radiant Life Water Filter
Episode Highlights With Katie* Dim lights, not willpower, is the best sleep hack * Creating a nighttime ritual helps your nervous system feel safe * Sleep is a multiplier—optimize it and everything else gets easier * You don’t need perfection—just presence and intention
Resources Mentioned* ChiliPad Doc Pro * Cacao Calm * Magnesium supplement * Ublockout shades * Full spectrum and red light bulbs * Annmarie Gianni skincare * Magic Molecule serum * Jaspr air filter use code wellnessmama for a discount * EMF canopy * PectaSol * Masszymes and Dissolve it All * Red light device * Linen bedding & pajamas
Episode Highlights With Deborah* When to consider hormone testing and symptoms to be aware of * One big clue that your hormones could be the issue * Symptoms of too much or too little estrogen and progesterone * How thyroid hormones come into play * What to look for in hormone testing * The different types of hormone testing available and the pros and cons of each one * How timing matters, especially for hormone testing * Why a lot of doctors will refuse to manage hormone levels and how to navigate this * What the right timing is for hormone testing and why it isn’t what many doctors suggest * How being on birth control makes hormone testing more difficult
Resources Mentioned* Her Facebook * Her Instagram * Her LinkedIn * This Is NOT Normal! book
Episode Highlights With Deborah* Why testosterone is important for women and often not talked about as much * Women can have up to 10x as much testosterone as estrogen * Testosterone is important for sexual health, bone health, and how we feel * Birth control pills can lower testosterone and why this matters * Stress and cortisol can lower testosterone as well * How testosterone protects bones and muscles and is linked to energy * What kinds of testosterone testing are available and which ones to get * The diet and lifestyle factors that can really affect testosterone * Half of your testosterone comes from adrenals and half from ovaries and how stress affects both * How DHEA comes into play with testosterone * Lifestyle factors we can focus on to improve testosterone and foods that help
Resources Mentioned* Her Facebook * Her Instagram * Her LinkedIn * This Is NOT Normal! book
Episode Highlights With Katie* Why sunlight and salt first thing supports energy and hormones * The oral detox ritual that supports your microbiome and immune system * Which supplements to take on an empty stomach (and why) * The movement hack that supports lymph, fascia, and mood * Why protein before caffeine is the ultimate hormone hack * How to time your supplements for max absorption * The no-screen morning boundary that protects your mental clarity
Resources Mentioned* Bioptimizers Magnesium and Masszymes * Pectasol * Beam Minerals * Rebounder * Tongue scraper and oral care from Wellnesse * Dissolve it All from MitoLife * Protein powders and collagen I use * Cacao Calm * Coffee and mushroom coffee
Episode Highlights With Robyn* Common misconceptions about nutrition and skin health * Food fears around skin health: i.e., dairy/gluten is bad for the skin * Top ways to support skin from the inside out * Fixing the environment the food is landing in vs restrictive diets forever * When it is helpful to avoid certain triggers for a short term and how to then retrain and be able to eat them again * The mindset and emotional shifts and how they are so important * How psychoimmunology comes into play here * What to know about eczema and how it is often an immune miswiring vs hormones with acne * How to truly hydrate the skin and nutrition and hydration from the inside out * What the phospholipid bilayer is and how to support it with nutrients * The particular fats that support skin: olive oil, butter, avocado, etc, plus vitamin E * Why she isn’t a fan of chemical-based sunscreens or endocrine disruptors in any skincare * There can also be risks with clean skincare ingredients * How healing skin and gut can actually improve skin reaction to the sun as well * Iron and copper balance also play a role in sun/skin health as well * How red light therapy can help collagen production, and how minerals are supportive * Iodine and fluoride compete at a cellular level
Resources Mentioned* The Clear Skin Lab * Nutrition By Robyn on Instagram * The Hidden Cause of Acne book - and my podcast interview with the author * 928: The Root Causes of Acne and How to Address Them with Robyn Spangler
Episode Highlights With Robyn* Her own journey with acne and all the extreme things she tried before discovering what worked * The functional approach to healing that changed her life * What to understand about the conventional methods of targeting acne and why things like steroids and birth control don’t work long term * The foundational things that support skin health * Foundational diet and minerals for supporting the skin * The surprising problems with too much iron in the body * What to know about protein and minerals to support your skin * Macro minerals vs other supporting minerals: sodium, potassium, magnesium * Only 2% of the population gets enough potassium and this is very tied to acne * The different types of acne and how the root cause addresses all of them: hormonal, inflammation, infection, irritation, and stress * Things that help the most with teenage hormonal acne: minerals * What to know about birth control, Accutane, and the downsides to know about them * Topical stuff to understand: nourishing the skin barrier, dealing with infection, moisture, dry skin, and more
Resources Mentioned* The Clear Skin Lab * Free Mineral Guide with recipes * Nutrition By Robyn on Instagram
Episode Highlights With Sarah* What AMH is and how it comes into play with fertility * Her own journey with fertility * AMH does not predict your ability to get pregnant naturally and it doesn’t test egg quality * It's really just looking at how well you’ll do with IVF * How AMH levels can actually improve and why women aren’t told this * Most people are able to get pregnant naturally, and women aren’t given the tools for this * The downsides to IVF if you don't actually need it * Top labs for understanding health and fertility * Normal vs optimal for lab tests * The factors that a man can change to help improve pregnancy and fertility for the couple * The lifecycle of the egg is 90 days, and sperm is 70-80 days * The health of the male is equally important for a healthy baby
Resources Mentioned* Sarah's social media Instagram, Facebook, and X * Get Pregnant Naturally Podcast * Free Guide: The Ultimate Guide to Getting Pregnant This Year * Function Health for testing * Levels - food logging, habit tracking, and insights * Evvy vaginal health test
Episode Highlights With Ashley * What are the foundational differences between Western and Traditional Chinese Medicine? * It’s all about constitution in TCM and what the differences are here * What it might mean if you wake up at 3 am each morning * The way TCM looks at taste and temperature of foods and supplements * The elements and how they pertain to organs in TCM- and how they all show up * How to know what element/constitution you might be in TCM * A lot of women tend to be more earth-oriented in TCM * Understanding emotions in TCM * What lung and skin issues are connected to in TCM and how this can relate to grief and sadness, especially in kids * Liver health in a TCM perspective and ways to support yours- including why the liver needs movement like daily walking * How fast-paced modern life and being out of alignment with nature stresses the liver * Biohacking for women and how we might do this differently if we had a TCM perspective * TCM: With every child, you give away half of your chi * Red meat is the most nourishing food to build up your chi
Resources Mentioned* Dr. Ashley Beckman on Instagram and her cellular detox Instagram page * Mastering Mold program - use code wellnessmama for an exclusive discount. $100 off all pricing options (both full payment and installment plans) * Labs Unveiled * Mold Resource Guide - how to recognize mold exposure, detox tips, and creating a mold-free environment.
Episode Highlights With Katie* What the research actually says about the benefits of walking * Is there any magic in the 10K steps a day number? * Timing considerations for maximum benefit * The physiological benefits of walking * When adding a weighted vest can be useful * How much to walk for the most benefit * How to build the habit of walking
Resources Mentioned* Weighted vest * My Take on the Weighted Vest Trend * Vivos barefoot shoes * Xero shoes * Anya's barefoot shoe reviews and shop
Episode Highlights With Jill Foos* Her background in equestrianism as a kid and how she has five kids * She essentially grew up in a barn * How she took charge of her own health by age 16 after deciding she wanted a different outcome than others in her family * Finding your “why” for changing your health * Ways to help our kids find their own equations * Stepping into the active vs passive role in your health and kids' health * Who we need on our health team as we go through perimenopause and menopause * The big pillars she notices that are helpful for most people across the board * Importance of protein and fiber as we get older * Why she recommends having a health coach to help bridge the gap with other practitioners * Your health equation has to be portable and sustainable * More reasons we need to prioritize protein, especially as women
Resources Mentioned* Jill Foos Wellness - Her website * Health Trip Podcast * Function Health * Equip protein powder * Puori protein powder (use code WELLNESSMAMA for 20% off) * Lab tests you can order at home (without a doctor)
Episode Highlights With Katie* My recovery journey from Hashimoto's * What my most recent labs show with no medication for over two years * All of the factors I feel contributed to my healing * How long this approach took and what I wish I’d learned earlier * The uncommon factors that made a big difference for me
Resources Mentioned* Just Thrive probiotics * Masszymes * Pectasol * Kion Aminos * Eidon * Beam Minerals * Function Health for testing
Episode Highlights with McCall McPherson* Why we can’t put our blind trust in practitioners when it comes to thyroid health and the tools to step into being your own primary healthcare provider for thyroid health * If you have thyroid symptoms, TSH is not enough * Labs to get: TSH, Free T3, T4, Reverse T3 (full thyroid function panel) * Women also need to be screened for Hashimotos with TPO * There is not a standardized “normal” range for thyroid labs… it's just based on what the lab dictates as normal and varies by lab * How diet and lifestyle factors come into play with addressing thyroid issues and activating thyroid issues * Diet and lifestyle factors that help: bring in more nutrients, experiment with reducing gluten and dairy * Bring in vs keep out mindset shift when it comes to healing * Food ordering for signaling safety to the body: protein first, micronutrient dense
Resources Mentioned* Modern Thyroid Clinic’s Lab Guide: what labs you need and what they mean * Modern Thyroid Clinic’s Guide: How to take your medication before labs * 118: McCall McPherson on How to Balance Thyroid Hormones at Home
Episode Highlights with McCall McPherson* How GLPs were developed and how they became popular for weight loss * What GLPs actually are and how they work * The inflammatory pieces related to GLP use and her theory that they may reduce inflammation * Inflammation is a common factor in chronic disease but tough to pinpoint and affect, though easy to test * She measures HS-CRP on labs to check inflammation * How she is seeing a consistent reduction in autoimmune antibodies with GLPs * What to know about muscle loss with GLPs and how to maintain muscle mass if you take them: eat enough protein and strength-building activity * Heart disease kills more people than all cancers combined * A couple of important studies looking at cardiovascular death risk for diabetics on GLPs - 51% risk reduction with GLP use * The select trial in non-diabetics found a 21% reduction in heart attack and stroke risk with GLPs * How being undernourished and underhydrated can impact metrics like HRV and resting heart rate if people don’t drink enough water on this * The real data about thyroid risk and why this is really important to understand * Dosing is so important and overdosing is responsible for the majority of issues
Resources Mentioned* Modern Weight Loss’s: GLP-1’s Decoded Guide * McCall McPherson's website
Episode Highlights With Katie* Teen athletes need lots of protein—one gram per pound of body weight * How a protein-packed breakfast boosts energy and recovery * Creatine helps muscles, the brain, and ATP energy production * Why electrolytes like sodium and magnesium are essential * Sunlight and vitamin D aid hormones and injury prevention * Sleep is key—teens need 9-10 hours for recovery * Recovery drives strength and speed, not just training * Teens thrive when they choose how to fuel their bodies
Resources Mentioned* BiOptimizers - Masszymes and Magnesium Breakthrough supplements * Just Thrive - Vitamin K2 supplement * Creatine - supplement * Biostrap - wearable health monitor * Manta Sleep - Products to help you sleep better * Essentia Mattress
Episode Highlights With Dr. Brandy Cummings* What toxic burden is and all the factors that can contribute * What pleomorphism is in the body and how this can impact us * Big factors in toxic burden: mold, mycotoxins, parasites * The real deal on parasites and why a simple parasite cleanse isn’t necessarily a miracle solution * Parasites are toxin sponges * How our inner language can really impact our nervous system and how to pay attention to this
Resources Mentioned* Dr. Brandy Cummings - Website * Dr. Brandy Cummings - Instagram
Episode Highlights with Dr. Brandy* A fun fact about her fear of whales * Why there's a common experience of women not feeling the same after having kids and some common underlying factors * Common isn’t necessarily normal… the unrealistic expectations often put on moms * What microchimerism is, how this can affect women, and how it happens more in c-section births * What to keep an eye on to early identify some of these things going on * How keeping a journal can be really helpful * Things we can do proactively to help avoid some common problems * Normal vs not normal postpartum and what to keep an eye on * How circadian rhythm health can be so important and how to support yours
Resources Mentioned* Dr. Brandy Cummings - Website * Dr. Brandy Cummings - Instagram * Skylight Calendar for schedule management
Episode Highlights With Tina* How health topics are now entering the mainstream conversation, and how this can be a net benefit for so many of us, separate from podcasts * We are each our own primary healthcare provider and CEO of our health * High-impact changes we can make in supporting our health * How the gut and brain are connected and how this two-way communication can support both gut and brain health when we understand it * Most of our serotonin and many other neurotransmitters are produced in our gut! * For the immune system to work properly, we have to have good gut health * If you have an autoimmune issue, you have leaky gut * What digestive bitters are and how they support the gut * How these things were largely removed from the food supply in our modern diets * Bitters can improve stomach acid and help with fat metabolism * How probiotics and bitters do different things * Bitters specifically support the stomach * Why their bitters are in a capsule vs a liquid * How to take and use bitters for maximal benefit
Resources Mentioned* Just Thrive - For a limited time, get 20% off your first bottle of digestive bitters and probiotics with promo code WM20
Episode Highlights With Steven* How he was a histamine denier and what he found out that changed everything * The equation of this… histamine isn’t a bad thing. You don’t want too much or too little * Histamine must be balanced with an enzyme called DAO. When it gets out of balance, we can have symptoms. * Signs and symptoms of histamine intolerance and how they overlap with seasonal allergies and stress * Yeast and histamine connection * Histamine and autoimmune connection and how they overlap. The links with genetics here as well. * With histamine intolerance, even some healthy foods can temporarily be problematic * The problem with leftovers if you have histamine issues * Problems occur when we make too much histamine or don’t break it down with DAO * How he recovered completely from seasonal allergies and helped his wife do this as well * DAO can help with carsickness in kids as well * Butyrate is the key molecule for the gut and what we're learning about this, as well as how it might be more important than probiotics for gut health * Butyrate is not something we produce * Enzymes can be more helpful for gut health than probiotics, and it's a both and equation * We actually do not want a “strong” immune system, we want a balanced immune system * What parabiotics are and how they uniquely affect the body and immune system
Resources Mentioned* HistaHarmony supplement * HoloImmune
Episode Highlights With Katie* What is creatine and how does it work to support the body? * How it helps regenerate ATP, the body's main energy currency * Creatine is naturally found in foods, so we're already likely getting some * There are plenty of research studies that focus on muscle performance, but also brain health and hormone benefits * Can reduce mental fatigue and improve focus * Why it won't make you bulky but supports lean muscle recovery * What the research says about dosing and who can benefit from creatine
Resources Mentioned* Creatine monohydrate powder
Episode Highlights With Mandy Patterson* Her own hormone and fertility journey * How she almost died with her first child at age 22 and was told she couldn’t have any more kids * The things within our power to change when it comes to hormones * It's common and normal for periods to be irregular for the first couple of years after menstruation begins * Understanding minerals and how they relate to fertility and hormones * Primary, secondary, and tertiary minerals and how to optimize them * A myth about minerals and vitamin D * What to understand about minerals before vitamin D supplementation * Some of the highest ROI, most impactful things we can do to support hormones
Resources We Mention* Dr. Mandy Patterson - Instagram * Dr. Mandy Patterson - Website * Beam Minerals
Episode Highlights With Katie* The common focus on calories in, calories out—why this approach is incomplete * Overeating often stems from undernourishment, not just willpower issues * The body has nutrient-seeking cravings—if we lack key nutrients, hunger signals persist * When the body lacks protein and key micronutrients, it perceives scarcity and stress * How this approach support safety signals and hormones rather than just calorie restriction * Why prioritizing protein and micronutrients leads to better energy, metabolism, and body composition
Resources Mentioned* Just Thrive * BIOptimizers - Magnesium * Jigsaw Health - Magnesium * Eidon Minerals * Fatty15 * Masszymes * Weighted Vest
Episode Highlights With Lisa Goldberg* Early lessons on mindset around food that can turn into trouble later in life * The downfall of the dieter's mindset and how it leads to self sabotage * How these early patterns form our relationship with food * This often ties into low self esteem and low self worth * Examples of the dieter's mindset and how this is counterproductive * What to be aware of in parenting to create positive patterns around food * How to avoid creating food as a reward * Learning to get back in touch with your body and hunger cues * Hunger vs thirst cues * Guilt, remorse, and shame and how we use food as a coping mechanism * Losing weight is almost never about the food… it is addressing the underlying patterns * The missing piece to lasting weight loss
Resources We Mention* Lisa Goldberg - Instagram * Lisa Goldberg Nutrition
Episode Highlights* My unconventional path into homeschooling * How my parenting theory has changed over the years and how it looks in application with kids of different ages * Balancing state requirements with child led learning * My parenting philosophy and how it differs a lot from common parenting advice * How this approach can lead to less stress and more connection over time
Resources Mentioned* Agatha Christie books * Khan Academy
Episode Highlights* The biggest mistakes people make when setting up a sleep sanctuary * A reason not to have a TV in the bedroom! * Factors to think about when it comes to your sleep environment * How to keep your sleep environment for sleep in your mind * The substances and chemicals in our sleep environment that can disrupt sleep * Mattresses are often the highest concentration of toxins in the household and we are exposed to them the entire time we're sleeping * How heat and temperature come into play for nervous system shifts in sleep * Natural fibers like latex are less likely to develop mold in mattresses than synthetic ones * How they use essential oils as a critical part of how the foam behaves in Essentia mattresses * Ways to address EMFs in the sleep environment and what a pro-athlete study showed
Resources We Mention* Essentia Mattress - Use code wellnessmama15 for a discount * Jaspr Air Filter * Ublockout Shades * Natural fiber pajamas and organic bedsheets * LeelaQ
Episode Highlights With Jack* Why sleep is so vital for both mental and physical health and resilience * The reason sleep is becoming a much bigger part of the conversation * How the body resets physically during sleep and the repair process that happens during sleep * The problems with chronic poor sleep. What are the markers of great sleep? * Practical ways to uplevel our sleep * Markers of chronic poor sleep and quality sleep- it isn’t just about time but sleep stages * The benefits of deep sleep and REM sleep- and the ideal of 3+ hours combined * Things that support deep sleep and REM * The real deal on temperature and how this impacts deep sleep and REM * Toxins, heat, EMFs, and other things that impact sleep * Easy tip: Go for a walk or do air squats after eating * What they learned from athletes about how sleep routines enhance physical performance * The major myth of sleep is the magic of eight hours… that’s just a generality * What makes Essentia so much different than other mattresses * More reasons to get morning sunlight each day!
Resources We Mention* Essentia Mattress - Use code wellnessmama15 for a discount (not to be combined with other offers)
Episode Highlights With Katie
- Tackling cortisol
- Popular on social media lately
- Lots of cocktails and miracle cures floating around
- Can certainly be helpful, but not a silver bullet… a great jumping-point for understanding cortisol- and none of these magic cures will work without a foundation of the basics
- Always for information and inspiration, never for comparison or prescription
- Especially relevant topic for a lot of us as moms (higher stress levels), as we approach perimenopause and menopause (as this can change hormones including cortisol)
- Important for a broader hormone conversation since it impacts energy, mood, metabolism, stress, sleep, etc.
- Also, something that was important for me to address. I’ve been working on putting everything that worked when I was healing into a 21-day total reset program… would you be interested in it?
Resources Mentioned
- Daylight Computer
- Mollie Eastman Website
- Pectasol
- Ublockout Shades
- Jaspr Air
Episode Highlights With Dr. Zielinski
- His ten year journey creating Natural Living Family to help other families
- Why heart attack and stroke are such big killers and tied to chronic inflammation
- The easiest and most impactful factors we can all do to reduce chronic inflammation
- Infammation isn’t the root cause, it's the mechanism or vehicle that's damaging the body
- We have to look at the root cause to find out what the match is that's lighting the fire
- Inflammation is good for us and designed to help us heal, it just becomes problematic when it's chronic
- The body is always on our side and even inflammation is technically a healing response
- One big thing we can do is reduce fragrance exposure to reduce chronic inflammation
Resources We Mention
- Dr. Eric Zielinski - Website
- The Great Cholesterol Con: The Truth About What Really Causes Heart Disease and How to Avoid It by Malcolm Kendrick
- Fast Like a Girl: A Woman's Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy, and Balance Hormones by Dr. Mindy Pelz
- Samaritan Ministries
Episode Highlights
- How I caused quite the stir by posting about stopping eating when the sun goes down
- Apparently, the internet needs to come with terms and conditions, and I can understand the confusion
- This episode goes deeper into why I personally adopted this change
- The biggest signals are light, food, and sleep when it comes to circadian health
- The benefits of eating in a more circadian-aligned way
- Skipping breakfast vs early dinner
- Sending safety cues all day
Resources Mentioned
- BONCHARGE - Low/red light bulbs for evening
Episode Highlights With Johanna Dahlman
- Her wide-ranging travels and life living in five other countries
- The experience with alopecia that led to the work she does today
- How she lost over half of her hair and learned how to heal and reverse this naturally
- Alopecia: the medical term for hair loss
- An approach that works for hair loss must be personalized
- We all have blind spots when it comes to hair loss
- What it looks like when she starts working with someone on hair loss
- It isn’t just androgens and DHT when it comes to hair loss
- She didn’t have postpartum hair loss and why
- Some of the blind spots she’s seen in her clients
- Botox, medications, and other factors directly linked to hair loss
- What female pattern baldness is and how it affects over 50% of women after age 40
- Why she believes that all hair loss is reversible
Resources We Mention
- Hair n Heal program
- Free Video - Hairloss
Episode Highlights
- What finally worked for me in healing my metabolism and thus losing weight, and it isn’t the conventional approach
- I had trouble learning to trust my body, and it was a slow dance I learned
- Yes, and when it comes to calories… there is more to the story
- If you want to make a fire hotter, what do you do? You add fuel, not take it away
- Our bodies are intelligent, so they adapt if we keep reducing fuel
- Reverse diets are gaining popularity, kind of like that, but there's more to the story
- How to really signal safety to your body with an abundance of protein and nutrients
- My mindset shift from restriction to focusing on maximally nourishing my body with whatever I ate that day
- Learned to lean in and find joy and pleasure in nourishing my body and let go of fear and restriction
Resources Mentioned
- Clovis
- Beam Minerals
- Equip Protein Powder
Episode Highlights with Dr. Erika Gray
- Understanding privacy concerns with genetic testing, especially in light of the security breach with a major DNA company recently
- Samples sent to testing companies are de-identified and not connected to personal data
- Security concerns and how to make sure yours is safe
- How their specific testing has layers of encryption and is not even mined for data
- You can use an alias on your genetic testing
- The limits of genetic testing and what it can and can’t tell us
- Genetics is a screening tool and not a diagnostic tool — related to cancer risk and expression
- More related to choline and how this can be really beneficial for focus and attention
Resources We Mention
- My Toolbox Genomics - Use code wellnessmama for a discount
Episode Highlights With Dr. Erika Gray
- Important perspective about genetics and how to use this information for the biggest advantage
- The nuance when it comes to children and genes
- Genes do not exist in isolation and why focusing on one gene is not helpful
- How understanding genetics helped her teens (and mine)
- What COMT is and how this comes into play with influencing our worldview
- Fast COMT break down dopamine and norepinephrine faster (linked to moving around, not sitting still, etc.)
- How this understanding of genetics can relate directly to how we parent
- Yet another reason protein is so important, especially for kids and teens
- Genes related to serotonin and dopamine and neurotransmitters
- We have 2-5 lbs of bacteria in our gut, and there is a gene called FUT2 that ties to lower levels of bifidobacteria, and this can be linked to anxiety, longevity, and more
- Understanding choline genes and why this is a game changer for so many people, and this is critical for pregnancy and brain development
- Some caveat around MTHFR and why we might be overdoing our response to this
- Serotonin-related genes to look at if you get your kids' genes tested
- What BDNF genes can tell you
- MC4R is a snacking gene, and how to understand this
- Bitter taste receptor genes and how these can make kids more picky
Resources We Mention
- My Toolbox Genomics - Use code wellnessmama for a discount
- Kion Aminos
Episode Highlights With Michael Ruscio
- His own journey into the work he does now and the tough lessons he learned about gut health
- All disease begins in the gut but how to know what is going on
- What gut types are and how this helps explain why people can have such drastically different reactions to gut interventions
- Fungal vs bacterial overgrowth in the gut
- Things that are universally beneficial to the gut: exercise in the right amount, mindset, unprocessed foods, time in nature
- The diet that helps heal you isn’t the forever plan
- His take on parasites and parasite cleanses
- Why parasites are relatively rare but people will see benefit from parasite cleanses for other reasons
- The problem with an overly sterile environment and the fascinating theory around this
- Some signs that you may have a fungal gut type or an underlying fungal overgrowth
- “The better I eat, the worse I feel” and what that might mean about your gut
- Why carnivore might work so well for some people: it's low FODMAP and low carb
- His take on carbs/fiber and the nuance on these as we heal
- The things that are universally helpful and his take on probiotics
- What vector-born infections are and how they relate to gut health
- Why we need more electrolytes and salt when we go lower carb
Resources We Mention
- Dr. Ruscio - Website
- Gut Health Essentials Guide
- Just Thrive Probiotics
Episode Highlights With Katie
- Katie answers reader questions
- What have been the best/favorite forms of healing I’ve tried
- Habit stacks and best routines
- Wellness trends I regret, if any
- What I could change if I could go back to my early adult years
- One thing that has made the most difference in life
- Day in the life
- Where would I go if I could live anywhere or if chaos hits
- Do I believe we can detox and stay healthy by our state of mind rather than things outside
- The highest ROI things if I was on a very limited budget
- My feelings on spirituality
Resources Mentioned
- Hope Program
- Organifi
- Awareness by Anthony De Mello
Episode Highlights with Liz
- The importance of eating enough protein, especially as a mom and in families
- Tips for incorporating protein at different times of day
- Why protein at breakfast is so important
- Other breakfast options if you don’t like smoothies
- Her top easy protein sources to work into your diet
- Tip: eat non-breakfast foods for breakfast
- Easy high-protein snacks that can be added in for a protein boost
- One easy tip to double the protein in a recipe: double the meat the recipe calls for
Resources We Mention
- 30-minute One Pot Healthy Dinners Ebook
- Free 5-day email series - Protein
- Equip Protein
- Paleovalley
- The 4-Hour Workweek by Tim Ferriss
- Educated: A Memoir by Tara Westover
- The Help by Kathryn Stockett
Episode Highlights With Liz Marino
- Her journey into real food and the strategies she’s learned to do it affordably and with time constraints
- The three big things that help with time and money when eating healthier
- Focusing on basics: shop the perimeter, protein +vegetables+ healthy carbs, make simple recipes
- The benefit of two weeks of rotating meal plans to simplify things
- Why frozen vegetables can be a lifesaver for time and budget
- Shopping once a week can save so much time and money
- How to use your freezer more to save time and money with chili, soups, stews, etc.
Resources Mentioned
- 30-minute One Pot Healthy Dinners Ebook
- Free 5-day Email Series - Protein
- Real Plans
- Thrive Market
- Big Horn Infrared Cooker
Episode Highlights
- Trends I expect to become more popular in 2025 and my take on them, with one easy action step for each (that is free)
- Minerals: Why I feel they're important and what I take (key takeaway, salt water in the morning for energy and hydration)
- Functional movement like kinstretch, walking, climbing, getting back to simplicity
- TIP: go for a walk or do air squats after each meal
- Whole food single ingredient eating over complicated diets: my approach
- LIGHT and circadian health — Courtney Hunt says: sunrise, sunlight, sunset, repeat
- Key takeaway: prioritize watching the sunrise and set and see the difference in your sleep and energy
- Dark environment at night
- Directing our own health with the availability of data, we are each our own primary healthcare provider and companies like Function make it easier
- Community — not really a trend but vital for human survival, but I think we will see more community focus on wellness in groups, group sauna, etc.
- SLEEP hygiene: environment, timing, consistency, my routine
- Natural fibers for clothing: wool, organic cotton, linen
Resources Mentioned
- Eidon Minerals
- Magnesium Breakthrough
- Activated Salt
- Kinstretch class by Hunter Fitness
- BONCHARGE light bulbs
- Joovv Red Light
- Function Health
Episode Highlights With Anjan Katta
- His own experience with the pitfalls of modern technology
- The downside of so much blue light at all times of day and night
- What the designer of LCD screens thought they would be used, and what he would have done differently if he had known we’d be using them this much
- Light is a master signaling mechanism for hormone and circadian health
- What are the most harmful negative impacts of modern technology
- Evolutionary mismatch with modern technology
- The comparison of the evolutionary mismatch with sugar
- What flicker rate is, and why it's important to understand
- The real deal with blue light and how this confuses our nervous system
- Light is the master switch for so many aspects of hormones and health
- The evidence that a lot of ADHD is a circadian dysfunction and how light comes into play
- What screen apnea is, and why it's an emerging term
- Nature deficit disorder
- How screens affect even our breath rate and thus our nervous system
- The circadian-aligned computer he created that is blue-light-free, flicker-free, and usable in the sunshine
Resources We Mention
- Daylight Computer
- BONCHARGE light bulbs
- Flicker Free Bulbs
Episode Highlights With Dr. Cathleen King
- What happens when we get to a place where our set operating mode is that things are chronically unsafe
- How the immune system comes into play here
- Perception is key for retraining the body
- How to shift mindset and take personal responsibility
- What happens when we are stuck in story or mind theory
- When the mind is engaged with a story, the limbic system stays overactive and the body’s ability to process goes way down
- How to cultivate a conscious awareness of when your mind is stuck in story
- Learn to be with the feelings, the sensations, and the emotions and create a boundary around what the mind is doing
- How to stop waiting for external factors to come save us
- How to step into choosing to be responsible for the meaning that I’m making
- Sitting with the core belief that something is wrong with me and needs to be fixed, and how to let this go
- Where the idea of primal trust came from and how she learned to create trust in life itself
- Being with what comes up, even if we don’t like it
- Resolving the territorial conflicts inside and releasing blame (and how this ties to digestive health)
- Choosing to live our values and what we love and how this can shift mitochondrial
- A strong correlation between chronic Lyme and family conflicts
- Acknowledging how illness is actually serving us and learning to cultivate those things without the illness
- Asking, “For what purpose is this happening”
- Reframing to develop the most perfect mother-child relationship with your own body
Resources We Mention
- Primal Trust
- Free Primal Trust™ Guide to Self-Healing
Episode Highlights With Cathleen King
- Her journey with mysterious symptoms and what finally helped her heal
- What the cell danger response is, and why we have to understand this
- Her realization and paradigm shift to find the common denominator behind her health problems
- How she slowly “walked herself out of hell” and healed
- The body is infinitely capable of healing
- It is figuring out what is blocking, what is keeping the body from healing
- What happens if the signal that the threat hasn’t passed is sent to the body
- The programming to break to be able to send a safety signal to the body
- How to learn to coexist with your diagnosis and lab tests in order to turn off cell danger response
- Creating the hypothesis that the body can heal itself and discard the information that has made you distrust your body
- Your belief system is your biggest ally in healing
- How to build nervous system resiliency without having a disproportionate response to triggers
- How to use certain breathing practices to encourage the parasympathetic nervous system: box breath or 4-7-8 breathing
- You have to believe that it is safe to feel safe
- What vagus nerve training is
- Limbic and nervous system retraining to climb out of cell danger response
- Brain retraining as a way to target the limbic system and amygdala to heal
Resources We Mention
- Primal Trust
- Free Primal Trust™ Guide to Self-Healing
Episode Highlights With Katie
- The reasons I started to do a yearly water fast
- My own experiences with fasting
- What I think about fasting in general, for women, and what I do
- My longest fasts and what this one will likely be
- The mental and inner work of a fast and the real reason I do it
- Gratitude journaling when I feel the desire for food and separating desire/pleasure from joy/gratitude
- It is not for everyone, but it's helpful for me
- Ketosis and autophagy as beneficial states
Resources Mentioned
- Beam Minerals - Use code wellnessmama for a discount
- Activated Salt
- Man’s Search for Meaning by Viktor E. Frankl
- Awareness by Anthony De Mello
- Power vs Force by Dr. David R. Hawkins
Episode Highlights With Divya Gupta
- Her own story of having her gallbladder removal linked to her thyroid
- What’s going on biologically with the liver and gallbladder connection to thyroid issues
- Nothing in the body works in isolation, and what symptoms can tell us
- The thyroid and liver have a very symbiotic relationship
- Three main organs to look at to help support the thyroid: liver, adrenals, and gut
- How to support these three organs to support your thyroid
- The real story with cortisol and why it isn’t the issue, but we do need to understand it
- Ways we can support our liver naturally
- The liver isn’t just a detox organ but does hundreds of thousands of other things
- How your liver is involved in hormone creation
- If you are hypothyroid, you are also more likely to get non-alcoholic fatty liver
- T3 to T4 conversion also happens in the liver
- Her four pillars to improve health universally are nutrition, exercise, mental health, and sleep
- The big offenders to remove from a dietary perspective
Resources We Mention
- Divya Gupta - Website
- Health Discovery Call with Divya Gupta
- Divya Gupta - Instagram
Episode Highlights With Divya Gupta
- Her own incredible story and how she broke the cycle
- When she started to notice something was wrong with her health and how she started to change the story
- Differences between growing up in India and moving to the US
- Genes only impact 10% of outcomes, and much more is in our ability to change
- A doctor can never know your body as well as you can
- You hire a doctor and have the power to fire them if they aren’t helping you
Resources We Mention
- Divya Gupta - website
- Health Discovery Session with Divya Gupta
- Divya Gupta - Instagram
Episode Highlights With Everbella
- Why collagen declines with age and why just taking it alone won’t fix it
- Her dramatic story with collagen, biotin, hair loss
- Does collagen really work? What it might mean when it isn’t working
- Warning signs you're low in collagen
- Not all collagens are created equal
- Collagen affects so much more than just the skin and face, it goes much deeper than that
- How collagen is used in connective tissue and joints
- The six warning signs that we are low on collagen
- The body’s ability to create new collagen begins to decline at 25
- Factors that deplete collagen levels even more quickly
- Your skin is 70-80% collagen, and if you don’t have enough collagen, your body will pull skin collagen for primary functions in the body, so lots of wrinkles can relate to collagen deficiency
- How collagen is related to leaky gut
- Collagen is the key nutrient responsible for keeping hair strong and smooth, and without enough collagen, it will become dry and brittle
- 60% of cartilage in joints is made up of collagen
- Collagen is the most abundant protein in the body, and a lot is needed for recovery from injury or activity
- How to help your body get enough collagen with diet and lifestyle
- Ways to restore collagen levels in the body
- Nutrition strategies related to collagen — vitamin C is vital for collagen synthesis
- Most collagen is too big to be absorbed by your body
- Why collagen needs “packages” to work effectively
- The reason most collagen is being destroyed by stomach acid
Resources We Mention
- Everbella Collagen - Use code wellnessmama40 for a discount
Episode Highlights With Heather Gray
- Her experience with many chronic issues and how this led to the work she does now
- If you don’t recognize an ingredient on a label, neither does your body
- Your lifestyle of convenience is part of what is killing you
- How coffee enemas can be helpful and why to consider them, even if they sound scary
- Sleep and supplements and how these things changed everything for her
- The things she has people rule out before they start working together
- Ways to support sleep in order to recover
- Importance of outdoor light first thing in the morning for healing
- The core things (that are free) that we can all do to improve health before we supplement or try expensive therapies
- The inner piece of making time for downtime
Resources We Mention
- Heather Gray - Free Guide
Episode Highlights With Heather Gray
- How she entered the detox world after being sick as a child
- Understanding the downsides of detoxing incorrectly
- The nuance to any healing protocol and why there is no one size fits all
- How to support your detox pathways and things to avoid that can hurt them
- “My self-care feels like a part-time job, but it is better than being full-time sick”
- The three main detox pathways: sweat, pee, and poop, and how to support them
- Addition through subtraction and how to remove things that are keeping the body from thriving
- How the liver is vital for detox and how to support it
- What a Herx reaction is, and why/how to avoid them
Resources We Mention
- Heather Gray - Free Guide
- Renegade Health Boss - Website
Episode Highlights With Dr. Frank Anderson
- What IFS is and how it differs from other types of therapies
- His personal trauma history that started at age 6
- Why he isn’t a fan of differentiating “big T” and “little t” trauma
- Why don’t we need to forgive in order to heal and why he calls it the F-word
- How early childhood experiences with our caregivers can have a strong, lasting impact, even if they aren’t big moments of trauma or abuse
- Many therapies push forgiveness too early — he recommends healing and then forgiveness
- Neglect is the silent wound that can be hardest to notice and heal
- Release the energy and the pain first and then decide about forgiveness
- When it is ok to choose not to forgive
- His own shocking experience with forgiveness and his dad
- Forgiveness is setting a prisoner free and realizing the prisoner is yourself
- It is hard to forgive yourself if you are holding resentment toward another person
- The four “Ts” of trauma healing: Thank, Trust, Transform, Takeback
- Releasing trauma vs. managing trauma
- How to take back your power after you release trauma
- Our choice: repeat the pattern, repress it, or heal from it
- When we experience trauma, we experience the feeling of being the victim but also absorb the energy of the perpetrator, and when we have kids, both can show up, so when we feel hurt, we can perpetrate in the way we were perpetrated upon
- When you have an intense reaction, it is about you and not about your kid
- Every time we lose it, our kids lose a safe parent
Resources We Mention
- Dr. Frank Anderson - website
- To Be Loved: A Story of Truth, Trauma, and Transformation by Dr. Frank Anderson
- The Body Keeps the Score by Bessel van der Kolk M.D.
Episode Highlights With Dr. Phyllis Pobee
- What she sees related to intermittent fasting and women
- Why fasting can lead to an initial 10-pound weight loss and then a rebound with more weight gain
- We are already losing muscle in our 30s and beyond without fasting, and fasting can speed up muscle loss if we aren’t careful
- Not everyone responds well to a lack of food
- Age matters in fasting and impacts younger and older people differently
- How we can heal the metabolism after fasting and dieting
- The cortisol piece and how to support the body
- Why women especially often need to eat more, not less, to lose fat
- How we can raise our metabolic rate to preserve muscle and lose fat long-term
Resources We Mention
- GeneLean 360
Episode Highlights With Dr. Phyllis Pobee
- How she lost over 100 pounds after having two kids by understanding genetics
- Obesity affects all organ systems
- What genetic weight loss is, and how she figured this out
- The biggest gene that comes into play with weight loss… the FTO gene
- Genetic avatars and how this helps pinpoint what will be effective
- The craving captives and how this comes into play with genetics and dopamine genes
- The gene/hormone connection and how certain genes can affect things here
- How detox pathways play a part in weight loss
- Things that are generally helpful or not helpful for women, especially how fasting isn't great for women over 30
- What to know about detox and how to support the body in this process
- The fructose and liver connection and how this can stress the body out
- Why cellular health is so important and how our genes can give us insight into that
- Gut microbiome and genetics
- Histamine intolerance and how this can affect weight loss
- Understanding exercise, genetics, and how this impacts weight loss
- The answers are within us
Resources We Mention
- GeneLean 360
Episode Highlights With Dana Cohen
- We know ultra-processed foods are a problem, but it may be worse than we think
- People who cook for themselves are healthier
- The important mindset shift when it comes to food and nourishment
- How to use the blender to make sauces, soups, and other condiments that can up your nutrition
- Less common recipes like nutrient-dense ice cream and popsicles that can be made in the blender
- How to make nut milk in the blender in seconds and save a ton of money
- Her go-to easy blender recipes for the most nutrition
Resources We Mention
- Fuel Up: Harness the Power of Your Blender and "Cheat" Your Way to Good Health by Dana Cohen, MD
- Quench by Dana Cohen
Episode Highlights With Dana Cohen
- Hydration is so important, but a lot of us get this wrong
- This is the single most important step in preventing chronic disease
- There is no 80/20 without hydration and no detox without hydration
- We detox through poop, pee, and sweat, and none of these happen without hydration
- Low-level dehydration is a causal effect of aging and chronic disease
- One very important key takeaway about hydration and how to know you are properly hydrated
- Thirst is an overt signal of dehydration, not a first sign
- The variables that can increase the need for hydration
Resources We Mention
- Quench by Dana Cohen, MD
- Fuel Up: Harness the Power of Your Blender and "Cheat" Your Way to Good Health by Dana Cohen, MD
- LMNT
Episode Highlights With Sean Lake
- The incredible back story behind his brand and the personal loss that sparked his interest in health
- How this brand is a tribute to his friend Glen, who died tragically
- Glen stood for self-improvement and helping others, so this company was founded in his honor
- Collagen is the most abundant protein in the human body
- How collagen fights aging and is the “glue” of the body
- The most impactful steps for slowing aging and “dying young as late as possible”
- How movement slows aging
- His daily non-negotiables for physical and mental health
- Dietary and lifestyle 80/20 for slowing aging and maintaining health as we get older
Resources We Mention
- Bubs Naturals
- Hunter Fitness
Episode Highlights With Marisol from Queen of the Thrones
- How to properly use castor oil for hair
- The myth that castor oil “grows” hair and what it actually does instead
- Less is more with castor oil and hair… for skin, more is ok, but for hair, the right amount is important — how much do you put in your hair
- Golden castor oil for skin, but for hair, black castor oil is better depending on hair type
- How to do a natural hot oil hair treatment with castor oil
- What to know about lash serums and why it is really important to use natural products around the eyes, especially
- What to know about castor oil packs and how to use them
Resources We Mention
- Queen of the Thrones
- The Body Electric: Electromagnetism And The Foundation Of Life by Robert Becker and Gary Selden
Episode Highlights With Dr. Marisol
- How castor oil was Cleopatra's ancient beauty secret
- Cleopatra was actually Macedonian, and how she likely used castor oil in her beauty routine
- She was the first beauty influencer in the world using castor oil, and what we can still learn from her today
- Marisol was a beauty queen, and beauty has always been an area of interest for her
- What we can learn from grandmothers when it comes to beauty secrets
- The principle of like attracts like and why oil can be so helpful on the skin
- How to use castor oil to nourish the skin, cleanse the skin, and as a deep moisturizer
- A super simple castor oil routine for nourished skin
- How to use castor oil to remove eye makeup
- Castor oil naturally contains vitamin E, which nourishes the skin
- Why you shouldn't add coconut oil to castor oil
- Castor oil ranks very low on the comedogenic scale
- The real deal on castor oil plus baking soda and how to use this on skin
- Understanding castor oil and dry brushing
- How to use castor oil for oil pulling and how it works faster than other oils!
- My top tips for using castor oil in the bathroom
Resources We Mention
- Queen of the Thrones
Episode Highlights With Dr. Mariza Snyder
- Why there are so many myths around perimenopause and menopause
- Menopause was somewhat considered a disease state due to a knowledge gap in the healthcare system
- The five biggest myths about perimenopause and menopause
- Perimenopause sets off an acceleration of events that creates more risk for chronic problems down the road
- The myth of weight gain and why it isn’t inevitable
- How to focus on metabolic health during perimenopause and menopause
- Ways to use essential oils to support hormones and health
Resources We Mention
- Dr. Mariza Snyder - Website
- The Essential Oils Menopause Solution by Dr. Mariza Snyder
Episode Highlights With Dr. Mariza Snyder
- Her perimenopause journey and how it started postpartum
- Things to pay attention to as signs of perimenopause
- Lab tests to know if you might be in perimenopause
- Progesterone can be a signal of perimenopause and how to keep an eye on it
- Ways to support progesterone naturally
- Melatonin levels drop during perimenopause
- Essential oils that can help with hormones and sleep
- Ways to support muscle and bone health and maintain good body composition during perimenopause and menopause
- Yet more reasons to get enough protein, especially 30-40 grams of protein first thing in the morning
Resources We Mention
- Dr. Mariza Snyder - Website
- The Essential Oils Menopause Solution by Dr. Mariza Snyder
- Kion Aminos
- Levels
Episode Highlights With Dr. Sharon Dickerson
- What TMJ is — tempromandibular joint
- How TMJ affects the nervous system and can show up as chronic headaches or migraines
- Clenching and grinding teeth can be a sign of a possible TMJ issue affecting the nervous system
- How TMJ can affect the nervous system, even at night, and be a long-term stress response
- Her opinion of mouth guards and whether they help at night
- Holistic options to heal, treat, and relieve TMJ pain and pressure
- Red light therapy may be helpful for TMJ
- Her take on mouth breathing, mouth taping, and similar practices
Resources We Mention
- Dr. Sharon Dickerson, DDS
- TMJ Handbook
- Wellnesse Oral Care
Episode Highlights With Dr. Sharon Dickerson
- Her fascinating personal story and how she got into the world of trauma-informed dentistry
- Early exposure to mercury through growing up around a dentist's office and how she overcame mercury toxicity
- How the mouth is connected to mental health and physical health in a very deep way
- The most common oral health toxins, from mercury, which is a potent neurotoxin, to other metals to fluoride and more
- What to know about root canals and alternative options you can consider
- The sneaky place BPA is hiding in oral care and dental products
- How to avoid the most problematic toxins in dental care
- Ways to support your oral health at a root cause level
- How to evaluate what your oral health toxin exposure is
Resources We Mention
- Sharon Dickerson, DDS
- Wellnesse Toothpaste
Episode Highlights With Danielle Walker
- Her amazing story of recovery from ulcerative colitis and how this led to her work
- How the specific carbohydrate diet helped her have immediate relief
- The AIP protocol that also helped her recover
- How an amazing supportive community developed around her work and how these women still help each other
- What the six meal prep personas are, and how they can impact how you meal plan
- Her top kitchen appliances and tools
Resources We Mention
- Make It Easy: A Healthy Meal Prep and Menu Planning Guide [A Cookbook] by Danielle Walker
- Danielle Walker - Website
- Instant Pot
- Glass Containers
Episode Highlights With Angelo
- What essential amino acids are and important things to know about them
- Why protein is fundamentally different than the other two macronutrients
- What happens when we don't have the right building blocks when raw materials in the body need to be replaced
- We are made up of proteins — the half that isn’t water is made up of proteins
- Essential amino acids are the amino acids that it can’t synthesize
- The body can convert essential amino acids into non-essential if needed but not vice versa
- What a meta-analysis showed last year on how much more beneficial EAA are than either dietary protein or even protein powder
- The results of EAA in aging women and being able to add muscle in a few months just by taking essential amino acids
- Why EAA can still be beneficial even if you are eating a high-protein diet
- How to overcome the anabolic muscle loss from aging
- The way to lose more weight from fat and maintain as much muscle as possible
- How this relates to aging and how EAA can slow aging
- We don't digest protein as well as we age, and as we age, we aren't as sensitive to new protein synthesis
- For someone who is 60, 3g of EAA will have 6x the impact of 20 grams of whey protein
- Surprisingly, there are a lot of women-specific studies on essential amino acids and what they say
- Why these amino acids might be especially impactful during perimenopause and menopause in women
- Stress has a very negative impact on protein synthesis and so does sleep!
- What diet-induced thermogenesis is and how this is positive
- The more muscle you have, the better metabolic health you will have
- Muscle absorbs glucose when we consume it, so the more muscle, the more carbohydrates we can use in a healthy way
- Neurotransmitters are amino acids or metabolites of amino acids, so essential amino acids can have a beneficial effect on mood and mental health
- The particular benefit of leucine and how it can help recovery and fatigue
- The upper limits for essential amino acids (it’s really high)
- Adhering to a health regimen is more important than trying to perfect one
- Tips for improving lean muscle with age
- How to use EAA in a short-term weight loss phase or for recovery
- The ideal way to use EAA related to exercise for the most effect
- A formula for figuring out the right ratio of the essential amino acids
Resources We Mention
- Kion Aminos (Discount included)
- Kion - Shop All
Episode Highlights With Megan Butler
- Her own early experience with nervous system dysregulation and how this shaped parts of her life
- How nervous system health is linked to overall health
- Ways to become aware of your nervous system state and create more parasympathetic time
- Breath is the master switch of the nervous system, and how just being aware of your breath can make a difference
- How sunlight and nature impact the nervous system and how more of these inputs can help!
- Her most impactful 80/20 modalities for healing and nervous system health
- What she focuses on at Kuya to create a nervous system-friendly environment
Resources We Mention
- Kuya Wellness - Current promo - $20 Sauna/Cold Plunge Day Pass at Kuya - 70% discount using WELLNESSMAMA
- Kuya Wellness - Instagram
Episode Highlights With Megan Butler
- She is a doula, and how she got into this work
- What the data says about community and longevity
- Mirror neurons and how these come into play in healthy community
- The roots of the word community
- Distinction between loneliness and solitude and why solitude can be important
- The distinct benefits of community for healing and how modalities can be more effective when done in community
- Ways to cultivate community in your life and with others you are in proximity to
- We create our environment, but our environment also creates us
Resources We Mention
- Kuya Wellness - Current Promo - $20 Sauna/Cold Plunge Day Pass at Kuya - 70% discount using WELLNESSMAMA
- Kuya Wellness - Instagram
Episode Highlights With Sara Banta
- Alcohol tells your body to store fat, regardless of what you are eating
- Calories do count, but they aren’t the only factor
- All calories are also different
- Mitochondria and cellular energy — why these are important, and how to support this
- Top fat-burning foods and top foods that make you store fat
- More reasons to prioritize protein and the specifics to know around this
- It is very difficult for your body to turn protein into fat
- The best proteins to focus on and why whole food proteins are so important
- Fat-storing fats: seed oils, processed oils, nuts and seeds in excess
- Fat-burning foods: olive oil, wild meats
- The real deal with carbs and why we don’t need to avoid them completely, just understand how to use them correctly
- Supplements and strategies to increase the body’s natural fat-burning potential
Resources We Mention
- Sara Banta Health - Website
- Accelerated Health
Episode Highlights With Sara Banta
- Why the liver is so important and why it might be sluggish even if you don’t realize it
- Symptoms related to liver sluggishness
- Why detoxing is mandatory in today’s world
- Everything has to go through the liver, and how to know if yours is sluggish
- What sulfur foods (broccoli, cabbage, onions, garlic, etc.) do to the body and when you can’t process them
- All the things that can harm the liver
- Importance of digestive enzymes and how they can help the liver
- Why most adults and ¼ of children have fatty liver disease
- A reason to rethink spinach, kale, and greens
- Top foods and supplements that support the liver
- How to do an accelerated liver cleanse
- Supplements to boost fat burning naturally
- The three baby steps to start supporting your liver
Resources We Mention
- Sara Banta Health - Website
- Liver Cleanse
- Healthy Gut - Digestive Enzymes
Episode Highlights With Calocurb
- What GLP-1 is and what it does in the body
- GLP-1 activation drugs and what is going on in the body when people take them
- What semaglutide is and how it impacts the body
- The difference between semaglutide and the natural GLP-1 that our bodies make
- Hormone effects throughout the body from GLP-1 drugs and what we still don’t know
- How GLP-1 drugs can affect insulin levels and sensitivity and possibly feedback on natural production of these hormones
- Factors that might impact the body’s natural production of GLP-1
- His theory on things that might suppress the body’s natural production of GLP-1
- The research he did with the New Zealand government related to GLP-1
- Plant-based compounds he has researched that can help trigger natural GLP-1 production
- His research on these compounds in women and the fascinating things he found
- Ways we can naturally stimulate this hormone production through natural food-based substances
- How bitterness is correlated with an increase in GLP-1 production
- The amazing stats on the GLP-1 injectables and what we know about what happens when people stop taking it
- How people are using these natural plant extracts to taper off the injectables
- How to dose natural compounds for the most effect on GLP-1
- Potential side effects of these natural compounds
- Other lifestyle factors we can change that help support the body in natural GLP-1 production
- Why this product is particularly good for women
- Their continued research in post-menopausal women
Resources We Mention
- Calocurb - Use code wellnessmama for a discount
Episode Highlights With Brian Johnson
- What we need to know about air quality and the big factors you might not be aware of
- We spend as much as 80% of our time indoors, so indoor air quality is a big deal
- It’s much more than just air filtration
- What to know about building materials and how they can impact air quality
- The biggest impact things we can do to improve air quality in an existing home
- What to know about air quality and mold in a preventative capacity
- VOCs and how to choose safe materials in your home
- Why it is important to choose breathable materials in your home if possible to avoid mold
- Four different types of EMFs and what to know about them (& what to do about them)
- The hidden problems with baby monitors
- What to know about microwaves and better alternatives
- Ways to mitigate EMFs, even from power lines and big sources
- Water quality in the home and how to make sure yours is good
- How to water test your home and see what your water quality is
- Plumbing quality and how it can impact your home
Resources We Mention
- Senergy360 - Website
- Senergy360 - Instagram
- Jaspr air filters - Use code wellnessmama for a discount
- Branch Basics - Use code Mama15 for a discount on starter kits
- Our Place air fryer - alternative to microwaves
- Natural Actions water filter - Use code wellnessmama for a discount
- Prescription for a Healthy House book
Episode Highlights With Patrick Sullivan
- My experience with leg cramps, especially during pregnancy
- Patrick’s experience with leg cramps
- The two different types of leg cramps and the root cause of each
- What is the difference between leg cramps during exercise and at other times, and why is this different
- Is potassium deficiency the root problem? Why it sometimes isn’t
- How calcium and magnesium work in tandem with each other and why the right balance is important
- Why the modern lifestyle has led to so much magnesium deficiency
- Most of us don’t get close to the minimum daily requirement of magnesium
- The easiest way to know if you might be deficient in magnesium
- Why it’s tough to fix magnesium deficiency with food in the modern world
- The thousands of reasons that the body needs magnesium: at least 3,751, to be exact!
- How magnesium is needed for ATP production
- The richest dietary sources of magnesium
- Minimum vs optimal intake of magnesium per day
- Lifestyle factors and drugs that deplete the body of magnesium
- Understanding vitamin D, sunshine, and magnesium
- Magnesium and pregnancy and why magnesium is extra helpful
Resources We Mention
- Jigsaw Health MagSRT - Use code wellness10 for a discount
- Jigsaw Health MagSoothe - Use code wellness10 for a discount
- Drug Muggers by Suzy Cohen
- Dminder app
Episode Highlights With Dr. Olga Stevko
- She is an identical twin and was born on February 29th so her birthday only comes every four years!
- Her twin sister is also a medical doctor
- The common patterns people experience when they have sleep issues
- How quickly addressing unconscious programs can resolve even chronic and deep issues
- Specific things we can do to improve sleep
- What the Instant Sleep Technique is, and how to do it
Resources We Mention
- Dr. Olga Stevko - Website
Episode Highlights With Dr. Olga Stevko
- Why having a strong and pleasant-sounding voice is so important
- My own story of working on my voice with Dr. Olga
- How genetic and generational events can impact us, even biologically, and how she addresses these
- The way she uses quality of voice to help determine what her clients are struggling with
- What unconscious drawings are and how she uses this in her therapeutic approach
- The unexpected places where unconscious programs can affect our lives
Resources We Mention
- Dr. Olga Stevko - Website
Episode Highlights With Dr. Marty Makary
- What we need to know about allergens and our kids
- Why we are seeing an epidemic of allergies in kids that isn’t happening in other parts of the world
- Where the misinformation about peanut allergies came from
- The basic concept of immune tolerance that experts ignored and why early exposure can be helpful
- What we need to know about responsible antibiotic use in our kids
- Adopting a more informed and balanced understanding of health for our kids' sake
- Research-backed best practices around childbirth when possible
- How skin-to-skin contact with mom immediately after birth can even improve the brain of the baby
- What to know about nutrition and the things we accept about raising kids that are worth questioning
- The data about screen usage and added sugar in kids and when these become safer for kids' brains
Resources We Mention
- Blind Spots: When Medicine Gets It Wrong, and What It Means for Our Health by Marty Makary, MD
- Marty Makary, MD - Website
- Ready Set Food
Episode Highlights With Dr. Marty Makary
- Why humans resist new ideas so strongly
- What dogma is and the psychology behind it
- The reason our minds are so happy and comfortable with one belief and why we resist new ideas
- What impeccable objectivity is and how to cultivate it
- The founder's effect and how what we hear first can be so impactful
- Red flags of unquestioned authority and how to recognize them
- Blind spots related to hormone replacement therapy and our food pyramid
- Myths related to the dangers of hormone replacement and what the data actually says
- Places biases and blind spots show up in nutrition and health and what the evidence actually says
- What really causes heart disease and our blind spots related to health and nutrition
- His take on seed oils and what he found in his investigative journalism around this topic
- What linoleic acid is and what you need to know about it
- Fascinating data about antibiotic use, especially early in life
Resources We Mention
- Blind Spots: When Medicine Gets It Wrong, and What It Means for Our Health by Dr. Marty Makary
- Marty Makary, MD - His Website
Episode Highlights With Eli Harwood
- How to tell if your relationship with your child is secure or insecure
- Ways to strengthen the attachment with your child
- Attachment is like a dance and how this is helpful to understand
- A strong attachment with parent/child only depends on us being responsive and “getting it right” 30-50% of the time
- This is not a perfection game… it's about showing up enough so our kids know we are there for them and leaders in repair when we don’t show up perfectly
- The things every kid needs to hear from their parents
- Does your child have a feeling or a message from you that they feel that their presence is delightful
- The importance of making sure our kids hear and feel things along the lines of: I love having you near me, I got you, your pain is not a burden to me, I believe in you, you got this, and I’m sorry
- Ways to help our children feel safe opening up even about the hard things and big feelings at various ages
- What attachment transfer is and why it matters
- Specific advice for navigating the teen years
- The distinction between your feelings matter and they don’t always dictate the situation
Resources We Mention
- Eli Harwood - Website
- Raising Securely Attached Kids: Using Connection-Focused Parenting to Create Confidence, Empathy, and Resilience (Attachment Nerd) by Eli Harwood
Episode Highlights With Eli Harwood
- How she had a body part eaten by a bear!
- What attachment theory is when it comes to parenting
- How the quality of our caregiving relationships in childhood affect our development
- What attachment figures are and why this matters
- Attachment is the study of close relationships
- What the indicators of healthy attachment are and how to understand these relational patterns
- How to help your child be securely attached to you
- Babies are born with a relatively developed limbic system but not a fully developed prefrontal cortex and why this matters because babies co-regulate with caregivers
- How early childhood relational patterns can show up in adult relationships
- The four attachment patterns that can develop and how they develop
- How to become aware of your own relational and attachment style
- The most powerful thing we can do to improve our attachment patterns
Resources We Mention
- Raising Securely Attached Kids: Using Connection-Focused Parenting to Create Confidence, Empathy, and Resilience (Attachment Nerd) by Eli Harwood
- Eli Harwood - Website
Episode Highlights With Mastin Kipp* A reason to move away from categorizing emotions as good or bad * Every emotional response we have makes sense from a safety perspective * Why he doesn’t believe in self-sabotage, and why self-protection is different * How shifting understanding of emotions can change our experience drastically * We have to recognize and shift childhood conditioning around the nervous system to achieve the life that we want * Personal development is going to create inner conflict, and inner conflict is a sign of growth * The presence of inner conflict indicates a desire * He looks at goal-setting as a therapeutic process * How to not let the most traumatized parts of us be in the driver's seat * When we're younger, there can be negative consequences to being our authentic self * Your inner critic is how you parent yourself, and this voice can be a good indicator of how we feel about ourselves * Why to ask “when was that true” in doing parts work * No emotion is an enemy, and emotions are biochemistry * There are 7 emotional pathways in our bodies * If you have a fear of an emotion, you are afraid of yourself * That which cannot be expressed to the mother cannot be expressed to the self * Children are a place to contribute unconditional love but not extract it * The greatest burden a child bears is the unlived life of the parent
Resources We Mention* Reclaim Your Nervous System: A Guide to Positive Change, Mental Wellness, and Post-Traumatic Growth by Mastin Kipp * Mastin Kipp - Instagram
Episode Highlights With Mastin Kipp* Why the nervous system is so important and impacts so many areas of health * How to set the nervous system up for success * Understanding how young children are co-regulated to our nervous systems * Different nervous system states have different metabolic demands on the body * How our metabolic energy can be diverted into stress hormones * What vagal tone is, and why this matters * Fight or flight is a very metabolic expensive state to be in, and this can affect many areas of health * Safety is the precursor to healing the nervous system * Regulating the nervous system needs resources: safe relationships, glucose, and oxygen * Why breathwork can be so impactful… the biology makes sense * Calm and regulated are not the same thing
Resources We Mention* Reclaim Your Nervous System: A Guide to Positive Change, Mental Wellness, and Post-Traumatic Growth by Mastin Kipp * Mastin Kipp - Website * Mastin Kipp - Instagram
Episode Highlights With Lauren and Marsha* The very early diagnosis that Lauren received and the amazing journey that unfolded * How a mother’s intuition was so important in the early days of diagnosis * The amazing spiritual experiences that unfolded for them * How she trusted her intuition and said no to steroids * The journey to healing * How they navigated the teenage years and rebellion
Resources We Mention* Lauren Vaknine - Website * Lauren Vaknine - Instagram * Lauren Vaknine - TED Talk * RISE Program
Episode Highlights With Susan Fox* What it means to cycle sync with the seasons * Things we may not know about the menstrual cycle and what we can learn from our cycles * What are the seasons related to our cycles, and how to sync with them * How to nourish yourself through different parts of our cycles * The importance of light and of getting more in alignment with natural light cycles * If you track your cycle, what changes can tell you and what to pay attention to
Resources We Mention* Dr. Susan Fox - website * Dr. Susan Fox - Podcast
Episode Highlights With Susan Fox* Why she feels that infertility as a diagnosis is incomplete, and what we need to know about it * The difference between subfertility and infertility and why the distinction is important * Diagnostic codes that go along with infertility and why it doesn’t tell the whole story * Shocking statistics around fertility and why this is important to understand * What the 5-element model is, and how can this help with fertility and so many other aspects of health * The five elements: wood (liver/creation), fire (spirit/soothing), earth (transformation/PCOS), air (lungs and large intestine/inspiration), water (kidney/hormonal health) * How the Chinese element model includes our emotional experience * The way to know which Chinese element you are * Tips and tips for supporting each element
Resources We Mention* Fertility Quiz * Dr. Susan Fox - website * Healthyouniversity * The Women's Health Podcast
Episode Highlights With Cristina from Everbella* How she went from living in a city to living on a homestead with her kids and growing food and raising animals * Her health journey that led to the work she does today * Hair health is an inside story, and internal nutrients make a big difference * What hair is made out of and how to support it from the inside out * How stress can affect hair health * What cortisol does to estrogen levels and hair * The five ways hormonal changes affect hair * How hair grows and why understanding this can help support it * The four different cycles of hair growth * How hormone changes can get your hair stuck in the shedding phase * Warning signs to look for before your hair starts falling out * How to support the body in producing the right amount of estrogen * Ways to support healthy hair with nutrition and supplementation * Yet another reason protein is important… this time for hair * The most effective nutrients for supporting estrogen levels and healthy hair production * You can’t produce keratin without biotin * The unusual foods and nutrients that drastically support hair that you might not be getting * Hair healthy reasons to get the right amount of sunlight
Resources We Mention* Everbella - Use code wellnessmama40 for a discount * D Minder app
Episode Highlights With Emma and Helen* What is going on in the body when we have brain fog or mom brain * How hormones come into play with brain fog * The most impactful small habits you can add for your brain health * Supplements that can be most helpful * Ways to improve sleep quality naturally * Why it's important to model making time for ourselves to our kids * How modeling teaches our kids to support their own brain health
Resources We Mention* Make Time Wellness * Make Time Podcast * Bioptimizers Magnesium
Episode Highlights With Emma and Helen* How each of them got into the field of brain health * Why brain health is important for women to understand and be aware of * When brain fog isn’t just brain fog and why to pay attention to it * Why women are more at risk than men for brain health issues * 1 in 11 women will get breast cancer… 1 in 6 will get Alzheimer's * A brain-first approach to wellness * Yet another reason that sleep is so important! * The supplements that can support brain health and help the brain function optimally as we age * Why sugar isn’t great for brain health and worth avoiding
Resources We Mention* Make Time Wellness * Make Time Podcast * Make Time Supplements
Episode Highlights With Kristin and Maria
- What midlife women need to know about metabolic health as we age
- Nutrition and what needs to change
- Concerns about cholesterol and cortisol changes as we age
- Shifts in the microbiome and insulin sensitivity as we age
- The changes in inflammation in the body that happen due to hormone shifts and what to do about it
- Why exercising more and eating less doesn’t work in perimenopause and menopause
- Muscle definition is a big regulator of inflammation in the body, and more muscle helps reduce age-related inflammation
- What to know about cortisol, especially in these phases of life
- How we can bring back adrenal health if we support sex hormones correctly
- We have adrenal and ovarian sources of testosterone, and stress could be the culprit and not just perimenopause
- The real role of adaptogens and what you need to know about them
- Real deal on adrenal fatigue and how to properly support the adrenals
- How under-eating puts the body in a state of stress, especially during hormone changes
- The true importance of getting enough protein and why most of us really aren’t getting enough
- Why protein in the morning matters
- Supplements that can be helpful for menopausal symptoms
- Ways to track your metabolic health as you age
Resources We Mention
- Website - Wise and Well
- The Great Menopause Myth: The Truth on Mastering Midlife Hormonal Mayhem, Beating Uncomfortable Symptoms, and Aging to Thrive by Kristin Johnson and Maria Claps
- Forever Strong: A New, Science-Based Strategy for Aging Well by Dr. Gabrielle Lyon
Episode Highlights With Kristin and Maria
- What the great menopause myth is
- Why these myths are not serving women and what is important to understand
- Important things to understand about HRT
- Menopause as a definition - one day after 12 months of not having a cycle, but this isn’t a medical or clinical definition but more an arbitrary definition created to draw a starting line
- Why the menstrual cycle alone isn’t a good benchmark for menopause
- The symptoms that can correlate to the beginning of hormone shifts
- Progesterone, sleep, and how to support both
- Why progesterone declines and what to do about it
- The myths about hormone replacement therapy
- Wanting to do menopause naturally and why it is worth considering HRT
- The role of bioidentical hormones and when they can be beneficial
- Preventative role of HRT vs waiting until metabolic conditions develop
- What inflammaging is and how to address it
- Menopause is essentially a state of inflammation, and you can still be inflamed even if you are doing all the right things physically because you're missing hormones
Resources We Mention
- The Great Menopause Myth: The Truth on Mastering Midlife Hormonal Mayhem, Beating Uncomfortable Symptoms, and Aging to Thrive by Kristin Johnson and Maria Claps
- Website - Wise and Well
- Function Health
Episode Highlights With Dr. Katie Deming
- Her unique perspective on cancer and healing
- Perspective on how to talk to people with cancer and show up with more empathy and compassion
- The importance of curiosity
- Words that can be really triggering for people with cancer, like survivor, fight, and battle language
- The ideal place for healing happens in peace
- How she learned the importance of language and words when working in oncology for years
- Ways to talk to someone with cancer in a way that brings peace and shows empathy
- Our thoughts guide everything that we are creating in our lives
Resources We Mention
- Website - Dr. Katie Deming
- Born to Heal Podcast
- TED Talk
- The Biology of Belief: Unleashing the Power of Consciousness, Matter, & Miracles by Bruce H. Lipton
- The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.
- Dying to Be Me: My Journey from Cancer, to Near Death, to True Healing by Anita Moorjani
- Heal With Kelly Documentary
Episode Highlights With Dr. Katie Deming
- How she was a professional athlete before transitioning to her current work
- Her background in neuroscience and biology and how she ended up in medicine
- A fascinating shared death experience that shifted the course of her life and her work
- Why she feels that we might be completely off base with some aspects of current models
- The connection between emotional trauma and physical illness
- What the radical remission data says- it’s so fascinating!
- Two things people with spontaneous recovery have in common (hint: it has to do with emotions)
- The startling statistic that 1 in 3 women and 1 in 2 men will get cancer in their lifetime in most industrialized countries
- How our modern life is contributing to illness across the board, not just cancer
- How light, lifestyle, stress, and other factors contribute to illness
- Her take on sunscreen and sunglasses and why to consider avoiding them
- Cancer is an imbalance of increased toxicity in the body and decreased immune function
- Though it isn’t our fault, it is our responsibility
- A reframe to think about emotional trauma
- How techniques that deal with the subconscious can be helpful
- What PsychK is and how it can be helpful
Resources We Mention
- Website - Dr. Katie Deming
- Born to Heal Podcast
- The Biology of Belief by Bruce H. Lipton
Episode Highlights With Drew Canole
- The real story of how to build muscle, lose fat, and get healthier as we age
- "Whydentity" process — the why that makes you cry and how to find yours
- Feeling creates your reality and how to start here
- How to create a ritual around mindset and healthy habits
- When you change your unconscious mind, you change your reality
- Why he recommends 1 g of protein per pound of ideal body weight for moms
- Hormone and sleep benefits of sun exposure and how to optimize this
- Sunlight is the most underrated nutrition we have as human beings
- Why many people eat too much of the wrong food and don’t get enough micronutrients and sunlight
- Melanin is one of the greatest substances in our body
- A reason to really focus on protein and how getting enough can change your life
- His best sleep tips and ways to improve your sleep drastically
- Tips for improving HRV
- Creating an optimal sleep environment in your home
- A random reason he sometimes has two golden kiwis at night
Resources We Mention
- Organifi
- ButcherBox
- Real Plans
- Levels
- Waking the Tiger: Healing Trauma by Peter Levine
Episode Highlights With Drew Canole
- There are about 80,000 toxins in the environment each year and why this matters
- Miracle foods that help protect the body and that are higher in nutrition than regular foods
- RDA was created in WW2 but the food supply has changed and they’ve modified the recommendations
- How Drew got into researching superfoods and the ones that will actually make a difference
- The real deal about Moringa and why it's beneficial
- What adaptogens are and how they can be so helpful and lower stress
- How Rhodiola was used historically and how we can benefit from it today
- His theory on one of the big reasons for the obesity epidemic
- What to understand about greens' fiber and antioxidants
- Why he drinks 32 ounces of water with lemon and salt each morning before getting up
- Tip: Put salt in your mouth first thing in the morning and then drink water
- Ways to support the liver for optimal health and hormone support
- Why he recommends reverse fasting and moving the eating window earlier
- The reason he stops eating at 3 pm each day and how this improves his HRV
- He does a parasite cleanse once a month!
- What binders are and his experience with mold
- The truth about shilajit, why it is helpful, and how to get it without gagging
- What Happy Drops are and why I love them
- Natural ingredients that are tested to be more powerful than SSRIs
- A day in the life of his daily routine
- TIP: Get 50 grams of protein first thing in the morning
Resources We Mention
- Organifi - Mood and Stress Products
- Organifi - GOLD
- Organifi - Happy Drops
- You Be You: Detox Your Life, Crush Your Limitations, and Own Your Awesome by Drew Canole
- Juicing Recipes From Fitlife by Drew Canole
- The Dust Test
Episode Highlights With Dr. Jill Carnahan
- Why this topic is so important to her
- What she means by manifesting miracles and the formula of belief, act, wait
- The balance of holding a vision and letting go of attachment to the details of the how
- How to stay in a state of love and compassion and cultivate it toward yourself
- Autoimmune disease: attack on self - could it be connected to not accepting all the parts of ourselves
- Learning to be uncomfortable with uncertainty and finding the beauty in this
- A great tip for helping your subconscious work to your advantage
- How to program your subconscious for gratitude and love
- Ways to cultivate our intuition
Resources We Mention
- Dr. Jill Carnahan - Website
- Dr. Jill Carnahan - Instagram
- Power vs. Force by David R. Hawkins
- Eckhart Tolle
Episode Highlights With Dr. Jill Carnahan
- The equation of chronic illness, trauma, and healing
- Why she feels trauma work and safety in the body are an important part of physical health
- Toxic load plus physical burden in chronic disease
- The link between cancer and autoimmunity
- How infectious burden affects physical health and what happens when it increases too much
- What happens with latent infections
- The 80/20 of creating more margin without big expenses
- A fascinating fact about nitric oxide
- What mast cell activation syndrome is
- Are you feeling safe in your own body? And why this piece matters so much
- A fascinating documentary she worked on and how to watch it: Doctor Patient Movie
Resources We Mention
- Dr. Jill Carnahan - Website
- Dr. Jill Carnahan - Instagram
- Doctor/Patient Movie
- Unexpected: Finding Resilience through Functional Medicine, Science, and Faith by Dr. Jill Carnahan
- Jaspr Air
- Beam Minerals
- Radiant Life Water Filter
Episode Highlights With Dr. Griffin Cole
- The connection between oral health and disease in other places in the body
- “Good” and “bad” bacteria in the mouth and how they impact the rest of the body
- We have over 500 species of bacteria in the mouth alone
- The importance of maintaining an alkaline environment in the mouth
- What is the difference between traditional dentistry and biological dentistry
- How to support the oral microbiome
- How refined sugar actually negatively affects the teeth
- When you get cavities, it's the acids produced by bacteria that actually cause the problem
- How a hydroxyapatite toothpaste supports the mouth
- His take on oil-pulling
- Understanding root canals, when to avoid them, and the people who should be very cautious
Resources We Mention
- Griffin Cole - Website
- Nutrition and Physical Degeneration by Weston A. Price
- Mastery by George Leonard
- Wellnesse - Oral Probiotics
- Wellnesse - Toothpaste
- Fluoride Action Network
Episode Highlights With Dr. Griffin Cole
- What fluoride is and how it became part of conventional medicine
- The different forms of fluoride and what to know
- Is fluoride actually needed?
- Ingested fluoride and the new research that we need to be aware of
- What many studies show about how fluoride in water affects babies in utero
- Fluoride in the water is like drinking band-aids when you have a cut
- This substance is banned from being dumped in many places because it is so harmful to the environment
- Why he recommends avoiding fluoride in all forms and the sneaky places it's hiding
- How fluoride affects the thyroid and pineal gland
- Natural alternatives to fluoride in dental uses
- Why to use crystalline hydroxyapatite in toothpaste instead
- How to support oral health with diet
- Oral bacteria were present in all organs that were tested in autopsy after a cancer death
Resources We Mention
- Wellnesse Fluoride-Free Toothpaste
- Dr. Griffin Cole - website
- IAOMT.org - Find a biological dentist in your area
Episode Highlights With Lauren Vaknine
- Her incredible story and how her health struggles began at a very young age
- How her mom navigated her diagnosis at a young age
- The importance of not making decisions from a place of fear
- How can we begin to learn to figure out our own pieces for our health
- Her own root causes and how she eventually uncovered them
- When she realized she had to stop outsourcing her health and how this shifted so much for her
- Understanding how our thoughts affect our biology
- How to process emotions through and out of the body — "You are not suffering with this, you are healing from it.”
- The balance of honoring the feelings around what has happened without becoming stuck in them and without making it part of your story
- Journaling to help rewrite your inner script
- If you want to heal one part of you, you have to heal the whole self
Resources We Mention
- Lauren Vaknine - Instagram
- Lauren Vaknine - Website
Episode Highlights With Dana
- What's going on in the gut in children with ADHD
- Surprising statistics about gut health in children
- 54% of American children are diagnosed with some sort of chronic condition — why is this happening
- It all begins in the gut: 80% of the immune system is in the gut
- How gut disturbances create brain disturbances and vice versa
- The gut makes 95% of serotonin and 50% of dopamine in the body
- What we can do to help repair the gut after antibiotics
- The testing that can be beneficial for helping these children
- Why gluten is such a big offender and almost every single kid with ADHD needs to remove it
- What an organic acid test is and how it can be helpful
- Her most commonly recommended supplements with ADHD
Resources We Mention
- ADHD Thrive Institute
- ADHD Thrive Institute - Instagram
- Thriving with ADHD: A Guide to Naturally Reducing ADHD Symptoms in Your Child by Dana Kay
- Just Thrive Health
Episode Highlights With Dana Kay
- Her personal story with ADHD and how she got into the work she does around this
- What her son being on medication for his ADHD taught her about best supporting him and other children through ADHD with other methods as well
- The multi-faceted approach to ADHD
- What data says about dietary changes and ADHD symptoms
- Biggest offenders of foods to avoid in kids with ADHD
- Great foods to include to most benefit kids in reducing symptoms of ADHD
- The research on omega-3 and ADHD
- How fresh, brightly colored fruits and veggies benefit the body when ADHD is present
- Tips for addressing light and stress to support our kids
- We hold the keys to our children's nervous systems until are children are grown so our own regulation and approach to parenting can make a big difference
- Sleep tips for kids with ADHD and what to know if your child sleeps with their mouth open
Resources We Mention
- ADHD Thrive Institute
- ADHD Thrive Institute - Instagram
- Thriving with ADHD: A Guide to Naturally Reducing ADHD Symptoms in Your Child by Dana Kay
Episode Highlights With LeelaQ
- The potential issues of EMF exposure and reasons it is important to be aware of and mitigate
- Not all EMFs are bad and the nuance we need to understand
- Since we aren’t likely to get rid of EMFs and exposure to them, we need to focus on mitigating the effects and harmonizing them instead
- How EMFs essentially add stress to our systems
- The ways EMFs impact the nervous system and our physiology
- Why it isn’t true that you can’t stop it unless you block it
- You don’t have to avoid a waveform to mitigate its impact
- How it is possible to not just mitigate EMFs but change the way they impact the body and create a positive cascade vs a negative one
- Ways to use this technology to mitigate EMFs on planes, from Wi-Fi, and in other use cases
- How shielding EMFs can also block native and beneficial EMFs like from the earth and sun
- Their testing showed that the EMF-blocking stickers for phones didn’t seem to work
- The science of how grounding, sunlight, and meditation/mindfulness benefit us and are complimentary to these technologies
Resources We Mention
- Quantum Upgrade - Use code Katie for 15 days free
- LeelaQ
Episode Highlights With Quantum Upgrade
- What quantum energy is, also called source energy, and what we know of it
- We are over 90% water on a molecular level and why this matters
- How we are also over 99% space, but it is not empty space
- A quanta is the most complete and discreet particle of something
- The zinc experiment and the fascinating results that give insight into how we can benefit from this type of energy
- What studies show about how this technology can impact people on the spectrum in a positive way
- How quantum energy can work at a distance
- Shocking data on how this can impact everything from HRV to spike protein and clotting and even ATP production and wound healing
- What quantum entanglement is and why it matters
- The difference between the bloc and quantum upgrade
- What they mean by “charge” when it comes to quantum energy
- How the blocs have a quantum-charged energy field
Resources We Mention
- Quantum Upgrade - Use code Katie for a 15-day trial
- Life on the Edge: The Coming of Age of Quantum Biology
Episode Highlights With Non-Toxic Dad
- How to navigate the balance between educating our kids/keeping them safe and respecting their agency
- Addressing our own patterns of control and respecting our children as they grow up
- Free or inexpensive habits we can adopt in our family culture that benefit our whole family
- How gardening is helpful in many ways beyond just growing food
- Ways to model love and forgiveness
- How to nurture creative problem-solving in kids
- Creating more peace, grace, ease, and joy in our families
- The importance of building community within our families and around us
Resources We Mention
- Non-Toxic Dad - website
- Non-Toxic Dad - Instagram
- CytoDetox
Episode Highlights With Warren
- The big offenders when it comes to toxins that affect our families
- How shoes can be detrimental to your health and how to choose good ones
- There can be dyes in shoes that make them brightly colored and forever chemicals to make the plastic soft
- Low-level exposures that you might not be aware of for your kids
- Some simple switches that can reduce exposure
- What to know about water and filtration
- Things that can help remove toxins that have build up in the body
- What zeolite is and how to use it to help your family
- Carbons do not bind heavy metals, but what they are helpful for
- How to bind VOCs in the body or the home
- Fulvic and Humic acids aren’t great binders but are helpful in other ways
Resources We Mention
- Non-Toxic Dad - website
- Non-Toxic Dad - Instagram
- CytoDetox
- True Carbon Cleanse
- Thred Up
- Sunlighten Sauna
- Jaspr Air
Episode Highlights With Michael Griswold
- His very unique take on healing and the things that keep us stuck
- How he read 500 books on how to get better and what he eventually found that worked
- In order to find something that works, you need to hear it from someone who is honest
- The myth that you have to control your thoughts
- The myth of needing to control our feelings or manifest
- His take on what helps instead
- Getting more in touch with the body as an antenna
Resources We Mention
- Letting Go: The Pathway of Surrender by David R. Hawkins M.D. Ph.D
- Built for Freedom: Adventures Through Stress, Anxiety, Depression, Addiction, Trauma, Pain, and Our Body’s Innate Ability to Leave Them All Behind by Bob Gardner
Episode Highlights With Michael Griswold
- The heartbreaking story that led him to the work he does now
- What data says about the benefits of certain substances to help with depression and anxiety
- His dramatic experience that shifted him out of deep depression and into joy
- A Yale study showed that these substances can end depression in a single dose
- Other studies have named this breakthrough status for its ability to help depression
- Stress is the inability to process the information we are receiving at that time
- How these substances can help communication in the brain in a profound way
- Downsides and what to understand about microdosing
Resources We Mention
- Microdosing Ebook
- Gummies
Episode Highlights With Hannah Went
- What biological age is and how we measure it
- Understanding cellular-based aging
- How we measure biological age
- Sprint speed and grip strength can be really loose indicators of biological age
- Understanding epigenetic biomarker proxies and how to pull levers to improve your biological age
- How biological age is closely tied to all-cause mortality
- The biggest factors that affect biological age negatively or positively
- Not surprisingly, smoking and alcohol consumption are negative factors for biological age
- Diet, physical activity, sleep, and stress make a big impact on biological age
- How caloric restriction comes into play for aging
- Pregnancy and menopause effects on aging
- Epigenetic transgenerational inheritance and how this affects our kids
- How sunlight affects biological age (and it might not be what you think)
- Spending time in green space and in nature has a positive effect on biological age and even IQ
- Being lonely is worse than smoking according to research from Harvard
- How relationships and community improve biological age
Resources We Mention
- TruDiagnostic (this link and code wellnessmama gives a discount)
- Hand Grip Strength Tester
Episode Highlights With Ryan
- We're operating in a way that is not according to our design and how this is impacting our mental and emotional health drastically
- 61% of people say they are depressed, anxious, or lonely
- Why we are in a global emotional recession
- We have an exploding population of therapists, but we aren’t seeing a change in the underlying problems
- His incredible journey to healing and the tough lessons he learned along the way
- How do we change our emotional experience and what are the parameters that actually move the needle
- The answers are always internal and in alignment with our design — we are our own healers
- What are the 8 paths for emotional healing and resilience
- The natural sequence our bodies, minds, and hearts want to go through to build emotional health and resilience
- We are wired for healing and the sticky things that can get in the way
- How to set the environment for healing
- What DEAP is and how it can help shift emotional experience
- Why we often aren’t intentional about how we approach our nervous system and how we can increase our capacity by being aware and intentional about this
- Ways to expand the capacity of the nervous system
- How to remind your body of it’s ability to shift between sympathetic and parasympathetic
- What the RISE program is… and how to do it with me!
Resources We Mention
- Ryan's Website
- RISE Program
Episode Highlights With Gary Vee
- How he feels he was perfectly parented and the things his mom did that made the biggest difference
- Why this led to a book called Meet Me in the Middle
- It stands out to him that his mom found balance and how this impacted him
- How his mom helped him feel capable and remarkable but didn’t create delusion or entitlement
- What inspired him to write this book and expand into the children's world
- His definition of success — peace of mind
- Ways to integrate balance and accountability with our kids
- Start with parenting, not looking for external validation from the outside
- What things do we push our kids toward that are based on positive validation for ourselves
- Surprising things he found out from the 15- to 25-year-olds that message him
- What you cheer for is what they strive for
- His mom gave the most positive reinforcement when he was nice
- Be very thoughtful about what you cheer for
- Hurting from losing is one of the great foundational blocks of human development
- A parent's job is to eliminate indifference
- Do you want to avoid judgment? Stop deploying it
Resources We Mention
- Meet Me in the Middle: A VeeFriends Book by Gary Vaynerchuk
- Veefriends.com
Episode Highlights With Hilda
- The best health hacks in life are free
- Ancestral wisdom trumps modern technology
- How 6 ancestral secrets can boost your energy and vitality
- Easy ways you can incorporate these secrets into your daily life
- Ways to show your kids that these secrets are important instead of just telling them
- How the work of a dentist from the 1930s can (and should) change your approach to diet
- The benefits of the most nutrient-dense foods on the planet (hint: not kale or goji berries)
- Reasons why community is important and ways to seek it out or ideas to create your own
Resources We Mention
- Holistic Hilda - Website
- Wise Traditions Podcast
- Zero to One: Notes on Startups, or How to Build the Future by Peter Thiel and Blake Masters
Episode Highlights With Hilda Gore
- Her amazing experiences with visiting and studying indigenous populations around the world
- How Dr. Weston A. Price inspired her work and her experiences
- Why technological community can’t replace the importance of in-person community
- The happiest people she's met around the world and the surprising things they had in common
- Stories from her trips to Cuba, Peru, and Ethiopia and how these experiences shifted her life
- The recurring theme of gratitude in these beautiful people around the world
- Loneliness is worse than smoking, but how to build a community
- What she learned from the Maasai tribe
Resources We Mention
- Holistic Hilda - Use code HHwell for a discount on the Health for the Long Haul: 6 Ancestral Secrets Course
- Wise Traditions Podcast
- Weston A. Price Foundation
- Deep Nutrition by Dr. Cate Shanahan
Episode Highlights With Dr. Jenn Simmons
- Her very personal experience with hormone replacement and breast cancer
- How she was trained believing that hormones caused breast cancer
- What she learned instead and her massive paradigm shift
- How her mindset changed with her own symptoms and when she actually dove into the research
- The real data on hormones causing cancer and why we’ve been told the wrong thing
- Estrogen does not cause breast cancer — the truth is much more nuanced than this
- When you don’t have estrogen, your body starts to deteriorate significantly
- Women who are on hormone replacement and get breast cancer actually have better outcomes
- The same number of women die of a complication of a fracture as breast cancer each year, and hormones help protect the bones
- 2-3x more women die of heart disease than breast cancer and BHRT helps protect the heart
- We need to unlearn what we think we know about hormone replacement and learn the proper benefits
Resources We Mention
- The Smart Woman's Guide to Breast Cancer by Dr. Jenn Simmons
- Estrogen Matters: Why Taking Hormones in Menopause Can Improve Women's Well-Being and Lengthen Their Lives -- Without Raising the Risk of Breast Cancer by Avrum Bluming and Carol Tavris
Episode Highlights With Dr. Jenn Simmons
- The downfall of imaging as breast cancer prevention is that this is really just early diagnosis and not prevention
- Far beyond cancer, there are a lot of benign changes in the breast that can cause stress for people
- Why screening doesn’t improve outcomes as much as we once thought
- No matter how many women we screen per year, the exact same number die of breast cancer and present with aggressive disease
- Statistically, mammograms don’t save lives or breasts and just have increased the risk of mastectomy
- How mammography may actually contribute to breast cancer
- Mammography - if you screen 2,000 women, you can potentially save one woman but cause 10 who didn’t need it to be treated for breast cancer
- The new type of imaging that is radiation-free and lower risk with better resolution and results
- How absurd it is that we are using a method that causes cancer to screen for cancer
Resources We Mention
- The Smart Woman's Guide to Breast Cancer by Dr. Jenn Simmons
- Real Health MD - website
- PerfeQTion Imaging - imaging centers
Episode Highlights With Kash Khan
- The problem with biohacking and why he doesn’t like that word either
- Why I personally prefer bio-love or bio-alignment and working with my body
- Most bankruptcies are due to healthcare cost
- The real story of aging and how inflammation is connected
- Everyone needs to focus on reducing inflammation
- The foundational things that are helpful for all humans and from which we can build based on understanding our own genetics
- Why he starts with the mind and executive function for lasting health changes
- The body is very simple: you're either in fight or flight or rest and recovery
- What the epigenetic imprint of trauma is and why this is important to address
- The science of how trauma affects us even at a gene expression level
- They haven’t dealt with a single person who has a chronic condition that didn’t have some level of trauma and gut issues
- Why sunlight is so important and how sunlight affects genes
- Every enzyme we need for vitamin D is found in magnesium
- Genetic testing is not the answer, programs and understanding are the answers
Resources We Mention
- Kash Khan - Roadmap to 100 program
- Jaspr air filter
Episode Highlights With Kash Khan
- Why medical gaslighting is a real problem in medicine
- The real reason women and men aren’t medically the same and why this is empowering
- Looking at what biology is broken and genetics vs the symptoms to get real answers
- Functional genomics vs genetics and how to understand your genes in a way that benefits you
- Why genes are not our destiny and how we can work with our genes for better results
- The genes they look at that make the biggest functional difference
- Only 5% of the US is actually metabolically healthy right now
- The genetic factors that affect metabolism and hormones
- How functional genetics relates to chronic disease and inflammation
- Women put an average of 500 chemicals on their bodies per day
- It takes an average of 26 seconds for something to get through the skin and into the blood
- General things we can all avoid for better health
- Insights are useful, but data is useless without the personal experience side
- Learning how to know what is wrong and how to fix it based on your genes
Resources We Mention
- Kash Khan - Instagram
- Kash Khan - Roadmap to 100 program
Episode Highlights With Mike Feldstein of Jaspr
- The reason indoor air can be more polluted than outdoor air
- How poor air quality can cause inflammation
- Humans breathe about one credit card worth of microplastics per week, and what this does to the body
- 100% of all homes tested positive for microplastics in air
- How we can get oxidative stress and accelerated aging from bad air quality
- Why we don’t have the same biosensors around air that we do around food and water
- We adapt very quickly to air and this is why we get “nose blind” to smells
- How drastically air quality can impact sleep and performance
- Why sleep is the number one reason people use his air filters
- Most people have horrible air in their bedrooms and usually more pollen in bedrooms than outside!
- What level you want to see on an air filter for good indoor air quality
- The Jaspr doesn't use WiFi or Bluetooth and there are no EMFs
- A huge list of tips and tricks to improve indoor air quality for free related to cooking, products we use, etc
- Why Jaspr is made with steel and not plastic
Resources We Mention
- Jaspr Air Filter - Use the code wellnessmama for a discount
- Branch Basics
Episode Highlights With Mike Feldstein
- We breathe so much more than we drink or eat, so air quality can be much more important than even food quality
- We breathe 11,000-15,000 liters of air per day
- Air is one of our most essential health factors, and we can only go minutes without air
- Why Mike carries a CO2 monitor, and when CO2 levels can affect performance
- What to do about high CO2 levels
- Why heat might not be the reason you feel fatigued in the sauna
- His fascinating background in catastrophic disaster remediation
- How Jaspr came to be and why it outperforms other filters
Resources We Mention
- Jaspr Air Filter - Use code wellnessmama for a discount
Episode Highlights With Dr. Courtney Hunt
- We evolved under the light of the sun to take code/energy from the sun
- Light is a symphony of information for our bodies
- How light can help us reverse age
- It is all coded into our bodies; how to send your body the right signals
- How sunrise and sunset are natural sources of red light
- When you get enough red light you burn through sugar faster and have better blood sugar control
- Carbs are free radicals when we eat them all the time
- The real reasons morning sunlight is important
- Reasons to have low light in your house at night
- You have a pharmacy in your brain that responds to light
- What to know about low vitamin D and why it is seasonal and cyclical
- How light improves mitochondria and how to get the right light exposure
- We don’t have to lose mitochondrial density as we age
- Your skin is one of your biggest organs of detoxification and when we wear sunscreen, we block important pathways and the right interaction with light
Resources We Mention
- Courtney Hunt, MD - Website
- Courtney Hunt, MD - Instagram
- Courtney Hunt, MD - Webinar Library
Episode Highlights With Dr. Courtney Hunt
- Her own story of recovery from Hashimoto's
- She was trained as an OB/GYN and her path to what she does now
- You are not your diagnosis
- The importance of seeing yourself well
- What autophagy is and how it can be such a valuable tool
- How to encourage autophagy and self-cleaning in the body
- When you enter ketosis as a metabolic state you make acetoacetic acid which breaks down into beta-hydroxybutyrate and acetone and why this is beneficial
- How to flip the metabolic switch to burn fat as fuel
- When you burn fat as fuel you are either burning someone else’s fat or your own fat
- What leptin is and what it can tell us about health
- How to avoid starvation cues with fasting and ketosis and make sure you nourish your body enough
- The myth that women shouldn’t fast or that women shouldn’t fast around their periods
- We make ¼ of the ATP when we eat a lot of carbs
Resources We Mention
- Courtney Hunt, MD - Website
- Courtney Hunt, MD - Instagram
- Ketone meter
- Ketone Urine Test Strips
- Genetic Protocol
Episode Highlights With Adrienne
- Her story of autoimmune recovery and how it led her to learning about cold exposure
- Why she was taking over 20 prescriptions daily and how she recovered
- The reason cold exposure is the one healing modality she would choose
- Drastic effects she noticed when she started doing ice baths
- Why ice baths can be so helpful and the physiological ways they help the body
- How cold exposure creates norepinephrine and dopamine
- The way cold exposure can help with resilience and mindset
- Cold exposure can help the lymphatic system
- Cold exposure vs sauna exposure and how to time them if you do both
- Some simple and very inexpensive tips to get the benefits of cold even if you don’t have a plunge
- How to DIY cold exposure experience at home
Resources We Mention
- Morozko Method™ Certification Course - Use code wellnessmama for a discount
- Cold Plunge - Use code wellnessmama for a discount
- Blue Mind: The Surprising Science That Shows How Being Near, In, On, or Under Water Can Make You Happier, Healthier, More Connected, and Better at What You Do by Wallace J. Nichols
- Adrienne's first cold plunge video
Episode Highlights With Barbara
- The power of listening, especially with our children
- How understanding human design can drastically change how we parent
- The way a child's design can affect how they learn and the school environment they need
- How our kid's type can affect how they eat and why we might call it picky eating
- The only thing that heals is love
- Importance of viewing our children as an asset, not an inconvenience
- Why psychological resilience is so important
- How anything can be a cult if you give your own inner authority away to something or someone else
- Important things she learned from helping with cult intervention and how to give ourselves a solid foundation
- Special vs unique and why to be careful about that word
Resources We Mention
- Human Design Consultations
- Kids Cook Real Food Course
- Human Design: The Definitive Book of Human Design, The Science of Differentiation by Ra Uru Hu by Lynda Bunnell
Episode Highlights With Barbara
- Her incredible background and journey and what led to her work
- The wisdom she found in not needing to be or have power over other people
- Her friendship with Ra and Eckhart Tolle
- What human design is and how it can help us understand our gifts
- How human design is unique and what the different types are in human design
- The four basic types in human design: projector, manifestor, generator, reflector
- What the four transformations in human design are
- Decision-making based on your type and aligning your environment
- Heartscapes vs landscapes in human design
- What the different types of environments are
- Authority and energy types in human design
- How to learn more about your own human design
Resources We Mention
- Barbara Ditlow - Website
- Human Design: The Definitive Book of Human Design, The Science of Differentiation by Ra Uru Hu by Lynda Bunnell
Episode Highlights With Justin
- The real root cause of obesity and why it isn’t what you think
- Why diet can be so frustrating and why so many of us are recovering dieters
- The average woman tries 126 diets in the course of their lifetime
- Obesity often stems from unmet emotional and psychological needs
- The antidote to this problem
- How we inherit programmed thoughts from our parents about food and diet
- Body fat storage is not a bad thing, but a sign of adaptability that we just need to understand better
- Why all restrictive dieting is doomed to fail eventually
- Foundational principles for learning to listen to what your body really needs
- 5 core principles: Remove seed oils, 30g of protein within 30 mins of waking, 1 g of protein per pound of ideal body weight, sunshine, daily walks
- What mirror work is and how it is profoundly helpful
- How sunshine is so profoundly helpful to this process
- Lack of sunlight, blue light exposure, and seed oil consumption correlate strongly with the rise in obesity
- The real problem with seed oils and why they are worth avoiding
- What the electron transport chain is and why we need to understand it
- Your kids won’t do a great job of listening to you, but they’ll do a great job of becoming you
Resources We Mention
- Justin Nault - website
- Blue Light Glasses
- YouTube video on how Canola Oil is made
Episode Highlights With Paola Telfer
- Navigating parenting in an increasingly technological world
- How to maximize the benefits of technology for kids and minimize the addictive potential
- A relationship-focused approach to parenting around technology
- Some practical tips for managing technology in the home
- The most important part of managing a relationship with a teenage child
- Her litmus test for how her relationship with her teenager is doing
- Tips for sleep with teenagers
- Teaching kids entrepreneurship from a young age
Resources We Mention
- Sens.ai (use code wellnessmama for discount)
Episode Highlights With Sens.ai
- Her story that led to her creating at-home brain training that actually works
- How a brain injury and PTSD impacted her life and how she reversed it
- What is brain training and how it can be so impactful
- This is basically neurotechnology-assisted meditation
- What the different brain waves and brain states are and how to benefit from them
- How to access self-directed neuroplasticity
- The pillars of brain states
- What neurotechnologies Sens.ai includes and how they work
- How this device also measures and impacts the nervous system as well
- The gamified way that this headset helps meditation and focus
- How this helps with sleep
Resources We Mention
- Sens.ai (use code wellnessmama for a discount!)
- The Science Behind Sens.ai
Episode Highlights With Dr. Tom O'Bryan
- The inflammation equation and all the variables we face in the modern world
- Bottom-line principles that affect inflammatory status
- 14 of the 15 largest killers are chronic inflammatory conditions
- Why inflammation is the trigger that pulls on the chain to break the weakest link
- The most common environmental toxins we are seeing in the modern world
- How mold affects inflammation and is even linked to things like Alzheimer's
- Where plasticizers are found and how they affect inflammation
- What nanoplastics are and why we need to be aware of them
- Ways toxins enter the body and the four parts of the immune system (three aren’t in the gut!)
- How the immune system works within the brain
- Houseplants can help with environmental toxins
- Why he never touches credit card receipts because of the BPA
- Our environment is fueling our disease and how to improve yours without stress
Resources We Mention
- Thedr.com
- The Inflammation Equation Docuseries
Episode Highlights With Dr. Anthony Gustin
- What he learned from his stay with a hunter-gatherer tribe and how it changed his life
- Huge takeaways he had from witnessing a hunter-gatherer lifestyle and how this actually shifted his viewpoint away from just the physical aspects of health toward human wholeness
- His experience with mold exposure, detox, and getting to healing
- A drastic mindset shifts he had away from being as research-focused
- Why he stopped focusing as much on physical health markers like Oura ring data and labs
- What actually is a natural environment for humans
- His emotional and mental health journey
- How to cultivate true community in your life and authentically connect helping and receiving in modern life
- Understanding the importance of sunlight and natural light exposure
- Why it is absurd that we try to avoid the sun and the many reasons we need more sunlight
Resources We Mention
- Equip Protein Powder
- Dr. Anthony Gustin - Podcast
- Courtney Hunt - website
Episode Highlights with Dr. Anthony Gustin* The problems with the current food supply chain * How complex the meat supply chain is * What regenerative agriculture is and why it is so important for the planet, especially now * The point we are fast approaching that will be a big problem for our food supply and the planet * Regenerative agriculture is a way to produce food that helps and not harms the planet * How meat is important for the human body and for plant growth in the environment * Why to look for regenerative meats at the grocery store even over grass-fed * When shipping meat can actually be a healthier option * Reasons to find a local farmer and rancher if possible * The importance of nose-to-tail eating and consuming enough sources of things like collagen * What the different types of collagen are and why they matter * Colostrum: what it is and how it's beneficial * Understanding sourcing on colostrum and why it isn’t taking colostrum from baby cows * How colostrum helps the gut lining * His first principles of nutrition: Real food first * Why local and seasonal foods can be so impactful * Food as a biochemical barcode that your body scans, beyond the basic nutrients
Resources We Mention* Equip Protein Powder * The Natural State podcast
Episode Highlights With Dr. Ryan Lazarus
- Pillars of health: Move, Rest, Nourish, Learn, Connect, Challenge, Spark
- The details on nutrition: the EAT plan
- Salt should not be demonized and what we need to know about salt consumption
- How 3-5 grams of salt a day can be really helpful
- Practical tips for getting enough high-quality sleep: routine, environment, timing, exercise
- Movement tips you can do at home and the value of movement/play over exercise
- Top-level pillars: learning, connecting, challenge, and spark and how to dial them in
- How learning new things (even outside of health things) is vital for health
- The power of nature and connection for health
- If you don’t learn how to train your mind, your mind will train you
Resources We Mention
- The Essential Health Playbook: A Holistic Method to Beat Fatigue, Boost Strength, & Heal Your Gut by Dr. Ryan Lazarus
- Dr. Ryan Lazarus - Instagram
- Lazarus Method - Website
Episode Highlights With Ryan Lazarus
- The life-altering event that drastically changed the course of his life and led to the work he does now
- An indoor soccer injury that led to severe health problems for him including type 1 diabetes
- What he learned in his own recovery and how this led to him helping people
- His epiphany that led to incredible results in his work
- The four reasons people make changes: you have no other choice, when you learn enough that you want to, when you are inspired to by witnessing others do it, and when you receive enough that you are able to
- What the Lazarus Method is and how he uses it with patients
- Pillars of his system: Movement, Rest, Nourish, Learn, Connect, Challenge, Spark
- The importance of reasons over rules when it comes to health
- How he relates health to a game, including playing offense and defense
- Ways to gamify health and wellness to create lasting habits
Resources We Mention
- Dr. Ryan Lazarus - Instagram
- Lazarus Method - Website
- The Essential Health Playbook: A Holistic Method to Beat Fatigue, Boost Strength, & Heal Your Gut by Dr. Ryan Lazarus
Episode Highlights With Cameron Chesnut
- The things he does differently in parenting that make him a “weird” parent too
- Tinfoil hat topics for him with his kids and family
- Things he avoids with his kids: vegetable oils, sugar, EMFs
- Why he almost completely avoids sugar with his kids
- How insulin response as children can affect insulin sensitivity as adults
- Even more reasons to avoid vegetable oils completely
- How certain foods contribute to chronic inflammatory states
- Why he completely avoids seed oils
- Optimizing the omega balance in your body
- His take on EMFs and what he does with his family
- Why his family sleeps in an EMF tent and how his sleep dramatically improved when he started this
- How he incorporates play-based exercise with them
Resources We Mention
- Clinic 5C
- Cameron Chesnut, MD - Instagram
Episode Highlights With Dr. Cameron Chesnut
- What sets him apart as a surgeon
- How he trains like an athlete to show up best in surgery
- Recovery protocols that set him apart from other surgeons
- How he makes sure he can show up for peak performance every time he enters the operating room
- Inflammatory states optimized - what to do
- His routine for getting into flow state for every single surgery
- A functional medicine approach to surgery and what you can learn from it
- Why he even does genetic testing on his patients pre-surgery
- The problem with Botox and fillers and why we should rethink them
- Important update: fillers do not go away in the tissue over time like we once thought
- Can fillers lead to inflammation or an immune response in the body?
- Fat is one of the richest sources of stem cells in our bodies and how this can be an alternative to Botox and filler
- His take on sun exposure and how it comes into play for skin health and aging (that won’t be what you think)
Resources We Mention
- Cameron Chesnut, MD - Instagram
- Clinic 5C
Episode Highlights
- What life looked like 10 years ago!
- What has changed on the Wellness Mama business side
- How my mindset has changed over this past decade
- Physical health vs mental/emotional health - or both?
- How I lacked a work-life balance back then
- What I wish I knew 10 years ago: light, protein, sleep, inner work
- The real 80/20 is light, sleep, stress, community, and then nutrition and supplements
- Previous podcast guests I really enjoyed speaking with (and why!)
Resources Mentioned
- Self Decode
- Nutrition Genome
- Equip Prime Protein Powder
- Courtney Hunt Instagram
Episode Highlights With Rori
- Her own transformative journey with trauma and healing
- How intimacy extends far beyond romantic relationships and some ways to help address it
- Why she disconnected after childhood trauma and how she learned to reconnect
- What the 13 pathways of intimacy are and how she learned them
- Wounds around intimacy related to competition among women
- The most common thing that comes up for women in her program
Resources We Mention
- Desire for Intimacy
- Relax Sauna - Use code Rori100
Episode Highlights With Rori
- What craniosacral therapy is and how she got into it
- What somatic emotional release is
- The power of tuning into the subconscious mind and how to begin to tune into it
- Connection of breath and the subconscious mind
- The four areas of the subconscious that she helps people work on
- One simple way to tap into your intuition daily
Resources We Mention
- Desire for Intimacy
Episode Highlights With Michelle Grosser
- Three lifestyle factors that help support nervous system health
- How to incorporate moments of stillness every day and how just 10 minutes a day can help
- Movement as a healthy lifestyle factor for nervous system health
- The importance of ten minutes of play a day (and different forms of play/redefining that term)
- What language our nervous system speaks and how to communicate effectively with it
- Simple somatic techniques you can do at home for free to regulate your nervous system
- What a physiological breath is and how you can do it in seconds
- Practical things that can help when you do hit burnout or overwhelm or anxiety (or all of those!)
- Shifting from judgment to curiosity to help with burnout
Resources We Mention
- Michelle Grosser - website
Episode Highlights With Michelle Grosser
- Regulated vs dysregulated nervous system states
- Why a regulated nervous system doesn’t mean we are calm all the time
- Sources of nervous system stress in our modern lifestyles
- The different nervous system responses to stress and how they look different in different people
- Acute steps you can try to regulate the nervous system in the moment
- Ways to respond and address different types of nervous system responses
- Our bodies are constantly communicating with us, and how to listen
- How tension in the body can indicate a bracing response from being stuck in a stress response
- Tips for helping kids regulate their nervous systems at various ages
- We share a nervous system with our kids until they are about 7 years old so co-regulation can help a lot
- When not to soothe kids out of a big emotion
Resources We Mention
- Michelle Grosser - website
- The Calm Mom - Instagram
- Apollo neuro
Episode Highlights With Ryan Blaser
- Why indoor air can be more contaminated than outdoor air
- The most common problems with indoor air quality
- How to test the air quality in your home
- CO2 levels in the home and what to do about it
- What to know about mold in the home and how to test for it
- Why mold is the biggest unknown health problem we are dealing with
- 70% of homes have a mold problem they don’t know about it
- What to know about chemicals and water contaminants
- Reasons to have air filters in your home even if you don’t have mold or a big issue
- How keeping the home really clean is helpful for avoiding big problems like mold
Resources We Mention
- Test My Home
- Jaspr Air Filter
- Branch Basics
- Wellnesse
Episode Highlights With Ryan Blaser
- The most common EMF problems we encounter in our home environments
- Our bodies run on electrical signals, so things like EMFs can affect our bodies
- Technology isn’t going anywhere, but how to minimize any damage from it
- How the wiring in your home can create EMFs you don’t know about
- More reasons that spending time in nature is so beneficial
- Why nature is the gold standard for lighting and how to take advantage of this
- What flicker rate is, and how this impacts the body
- Ways to set up lighting in your home and on your phone to minimize artificial lighting
- How to use digital timers to manage the lighting in your home
- Why he’d rather see his kid smoke a cigarette than wear Airpods
- Proximity matters and why even a little distance from EMFs can be helpful
- The real deal about grounding/earthing and grounding products
- EMF is actually three separate things: electrical fields, magnetic fields, and frequencies
- Native vs non-native EMFs
- Key takeaways and starting points for improving these things
Resources We Mention
- Test My Home
- Test My Home - Instagram
- Safe and Sound Pro EMF Meter
- Trifield 2 meter
Episode Highlights With Ryan Blaser
- The most common EMF problems we encounter in our home environments
- Our bodies run on electrical signals, so things like EMFs can affect our bodies
- Technology isn’t going anywhere, but how to minimize any damage from it
- How the wiring in your home can create EMFs you don’t know about
- More reasons that spending time in nature is so beneficial
- Why nature is the gold standard for lighting and how to take advantage of this
- What flicker rate is, and how this impacts the body
- Ways to set up lighting in your home and on your phone to minimize artificial lighting
- How to use digital timers to manage the lighting in your home
- Why he’d rather see his kid smoke a cigarette than wear Airpods
- Proximity matters and why even a little distance from EMFs can be helpful
- The real deal about grounding/earthing and grounding products
- EMF is actually three separate things: electrical fields, magnetic fields, and frequencies
- Native vs non-native EMFs
- Key takeaways and starting points for improving these things
Resources We Mention
- Test My Home
- Test My Home - Instagram
- Safe and Sound Pro EMF Meter
- Trifield 2 meter
Episode Highlights* Why I make an effort to get more sun exposure, not less * The many benefits of light beyond just vitamin D exposure * How light improves our cells and is a huge health hack * The reason I consume a LOT of salt water and feel great when I do * The one natural ingredient I treat like the dad in My Big Fat Greek Wedding treats Windex and use for everything
Resources Mentioned* Jaspr Air Filter * LMNT * Function Health * Castor Oil packs * TruDiagnostic * Masszymes * Pectasol * Courtney Hunt, MD - Instagram * D Minder app
iMOM Podcast
If you need a mom friend right now, you’ve come to the right place.
Listen on: Apple Podcasts Spotify
Episode Highlights With Dr. Elisa Song
- The state of children's health today, and why we are seeing some type of problem
- Alarming data about the rise of autoimmune disorders in children
- Why teenagers are at the highest risk and the most rapidly rising segment of the population for autoimmunity
- What to know about antibiotic use
- The time and place for antibiotics and what to do if kids need them
- When antibiotics can be avoided and what to try instead
- Antibiotics are the single biggest disrupter of the gut microbiome
- Some experts think that antibiotic resistance will be a leading cause of death by 2050
- As much as 70% of antibiotic prescriptions may be unnecessary
- Ways to recover from antibiotic use
- Six questions to ask if your child is prescribed an antibiotic
- Tips for beating ear infections in kids without antibiotics
- What to do when your child runs a fever and debunking some fever myths
- Tips that work for cold and flu in kids including a well-studied herbal remedy
Resources We Mention
- Healthy Kids, Happy Kids: An Integrative Pediatrician's Guide to Whole Child Resilience by Elisa Song, MD
- Get Your Child Through Flu Season Naturally
- Healthy Kids Happy Kids
- Ear Oil
iMOM Podcast
If you need a mom friend right now, you’ve come to the right place.
Listen on: Apple Podcasts Spotify
Episode Highlights With Dr. Elisa Song
- How she got into integrative pediatrics and holistic wellness for kids
- What whole child resilience is and how we can nurture it in our kids
- The foundation of resilience in children
- What cellular resilience is and how to increase it
- Why illnesses spike in the winter
- The number one thing we can do to uplevel resilience in kids
- How the gut microbiome is the key to lifelong wellness
- Psychological stress can affect the gut, and gut health can affect psychological health
- How neurotransmitters are made in the gut
- Ways to improve vagus nerve health in kids
- One easy tip to get into parasympathetic for kids
Resources We Mention
- Healthy Kids, Happy Kids: An Integrative Pediatrician's Guide to Whole Child Resilience by Elisa Song, MD
- Everyday Holistic Pediatric - courses
- Just Thrive probiotics
iMOM Podcast
If you need a mom friend right now, you’ve come to the right place.
Listen on: Apple Podcasts Spotify
Episode Highlights With Mira Dessy
- The problem with fragrances and why she calls the cleaning product aisle "the aisle of death"
- How chemicals and fragrances affect the body and why it matters
- Why fragrance-free isn’t always a better alternative
- Fragrances can have a lot of harmful compounds involved and they aren’t required to list them
- The easiest and most important first things to swap out in your house
- Why dryer sheets are terrible offenders for home air
- The biggest offenders in personal care products
- We can reset our olfactory senses when we avoid artificial fragrances
- Why laundry is often the worst offender
Resources We Mention
- The Kitchen Table
- Branch Basics
- Fontana Candles
iMOM Podcast
If you need a mom friend right now, you’ve come to the right place.
Listen on: Apple Podcasts Spotify
Episode Highlights With Mira
- Why preparedness is a growing trend
- How financial concerns are leading to more interest in having preparedness pantries
- The problem with most long-term food storage — highly processed foods
- Why access to clean water is so important with stored foods
- How much food and water do we need to store ahead
- A reason to have a regular pantry and a preparedness pantry
- How to figure out what your family eats over a two-week period to know what to store
- Freeze-dried vegetables and fruits are a good option
- What canned goods to consider for food storage
- Why you should keep a few things in your car to be prepared
Resources We Mention
- The Kitchen Table
- The Kitchen Table membership
- Theingredientguru.com
- Thrive Market
iMOM Podcast
If you need a mom friend right now, you’ve come to the right place.
Listen on: Apple Podcasts Spotify
Episode Highlights With Dr. Olivia Lesslar
- The science of the mind-body connection and why it matters so much
- Ways foreign things enter the body and why understanding this is important
- What guardian sites are and how to support them
- How to get the mind, body, and emotions in alignment
- It is only within a parasympathetic state that the body will heal
- Your nervous system responds to the neurochemicals you pump out in relation to your emotions
- The biggest needle movers for supporting the nervous system and spending more time in parasympathetic
- The real deal about blue light and how it impacts the nervous system
- Getting light exposure right for nervous system health
- Easy things you can do at home to manage your light exposure at night and help your body get ready for sleep
- The importance of melatonin and how it helps address inflammation in the body
- Why shift work is now considered a carcinogen
- How animal products in the diet are a signal of safety to the body and nervous system
Resources We Mention
- Dr. Olivia Lesslar - Website
- Dr. Olivia Lesslar - Instagram
iMOM Podcast
If you need a mom friend right now, you’ve come to the right place.
Listen on: Apple Podcasts Spotify
Episode Highlights With Dr. Olivia Lesslar
- What psychoneuroimmunology is and how understanding it can help improve our health
- How everything relates to everything and why understanding this is important
- What polyvagal therapy is and how addressing nervous system health is beneficial
- The dorsal vagal response of fawn and how this affects the nervous system
- How she looks at hormones differently than her peers
- Getting to the why of hormone imbalances
- Symptoms as messengers and how to learn how to listen to your body
- What a food matrix is and why it is important
- Why we actually get more nutrients from food than from the same amount in a supplement
- How to send safety signals to your body
- Yet another reason to get morning sunlight and what photo prevention is
Resources We Mention
- Dr. Olivia Lesslar - Website
iMOM Podcast
If you need a mom friend right now, you’ve come to the right place.
Listen on: Apple Podcasts Spotify
Episode Highlights With Katie Kimball
- Why life skills are still important (and maybe more so) in today's world
- How life skills foster confidence and relate to mental health
- The reason for the rise in anxiety and depression in kids
- Chore wars and balancing responsibility and life skills with kids doing too much work
- Require the work, not the results
- The downside of being overprotective and giving kids the idea that they need someone else to keep them safe
- How the correct level or risk for kids is a way to build resilience against fear
- Navigating the progression of toddlers to teens and handing off responsibility
- Ways to encourage critical thinking with kids
- Why young kids are wired for critical thinking and how to nurture it
Resources We Mention
- Life Skills Now - summer camp
- Kids Cook Real Food course
Episode Highlights With Dane Maxwell
- Ways to create more space and sanity, especially as a mom
- Sanity is available right now if you can figure out what your mind is doing or needing
- How to figure out what your mind is doing and say yes to it
- Why women are often not told things that are in alignment with the complexity of who we are
- The unconscious scripts running in our minds at all times
- It isn’t necessarily what we think, but what we think about what we think
- Learning to ask, "What is the invisible thought happening that is creating the pain?”
- How to say yes to your mind and to your pain in order to release it
- The process of becoming best friends with your own mind
- Why women are wired for success as entrepreneurs and how to tap into this if you want to
- Commonalities of the most successful businesses and why women innately do these things through building community and solving pain
Resources We Mention
- Dane's business course for women (limited time opportunity!)
- Start from Zero: Build Your Own Business. Experience True Freedom by Dane Maxwell
- Start from Zero Podcast
- Startfromzero.com
Episode Highlights With Dane Maxwell
- How his journey led him to write a children’s book for his daughter
- His journey from high-achieving entrepreneur to singer
- How Hatha yoga helped him process energy in his body after trauma
- The therapies that helped him resolve past trauma
- How he's working to avoid passing on negative patterns to his daughter
- What dual sympathetic reset is and how it helped his PTSD
- How this led to writing a book for his daughter
- The formula you can use to write a book for your children and the resources he shares
Resources We Mention
- The Mermaid Who Couldn't Pick A Tail by Dane Maxwell
Episode Highlights With Nazlie Lafefi* Why most OTC medications are outdated and were created before we understood inflammation and its role * The reason many products don’t address root causes and aren’t helpful in the long-term * Surprising ways that many OTC medications work * How to address the root cause of colds and flu at the inflammatory level * The respiratory lining is similar to the gut lining and ways to support it * OTC products can damage the respiratory lining just like we can damage the gut lining * Yet another reason to avoid sugar * The fascinating way she discovered this new approach when studying signaling molecules * Problems with the conventional approach to handling allergies * How some OTC products get in the way of the body's natural repair process * Why taking allergy medication can make you more prone to getting sick * How aspirin plus omega-3 can help the body build resolvins and shorten the duration of illness
Resources We Mention* Biovanta * Ready, Set, Food
Episode Highlights With Dr. Gabrielle Lyon
- Why the body becomes less efficient at protein turnover with age and how to counteract this
- The biggest needle movers when it comes to building muscle
- Why not to train to get better and what to do instead
- How to build an effective structure for getting stronger that doesn’t have to take a ton of time
- Why high-intensity training even just once a week, can make a huge difference
- When you exercise, you sensitize muscles to glucose
- The long-term benefits of training on hormones and aging
- Differences between women and men with training and hormones
- The most important workouts women can do
- What to know about sarcopenia and what we can do about it
- Sarcopenia is not a disease of aging but a disease of inactivity
- How this relates to cardiovascular disease and Alzheimer's
- What the normal recommendations get wrong about protein consumption
- Quality of protein matters and how to optimize this
- Dietary protein is essential to building and maintaining muscle but quality matters a lot
- The normal dietary protein numbers are just the minimum to avoid deficiency and are not adequate for building muscle and being metabolically optimal
- Standards vs goals for getting better
- How to use technology and tracking to your advantage in making these changes
Resources We Mention
- Forever Strong: A New, Science-Based Strategy for Aging Well by Dr. Gabrielle Lyon
- Dr. Gabrielle Lyon - website
- Dr. Gabrielle Lyon - Podcast
- Hand Grip Strengthener
Episode Highlights With Dr. Gabrielle Lyon
- Why she went back to study nutrition after becoming a doctor and what she learned
- The one patient that changed her life and her career trajectory
- Why we’ve been trying and failing to fix an obesity epidemic for 50 years and why we’ve gotten worse, not better
- Fat is just a symptom of unhealthy skeletal muscle
- What happens when a person doesn’t have healthy skeletal muscle
- The myth of “healthy sedentary individuals”
- Having healthy skeletal muscle is the only way to be healthy
- Skeletal muscle is its own organ system and why this is important
- Why muscle is the best protection for having a healthy pregnancy
- Skeletal muscle is the only organ system
- What a DEXA is and what it measures
- The division between muscle mass and strength
- What is happening in the body and the blood with unhealthy skeletal muscle
- The loss of lean muscle mass is more detrimental than excess body fat!
- How waist-to-hip ratio is helpful in understanding where fat is
Resources We Mention
- Forever Strong: A New, Science-Based Strategy for Aging Well by Dr. Gabrielle Lyon
- Dr. Gabrielle Lyon - website
- Dr. Gabrielle Lyon - Podcast
Episode Highlights With Caroline Alan
- What plant-based minerals are and how they are much different than other forms of minerals
- How we can get minerals from decomposed plants
- The molecules inside humate: humic and fulvic
- Minerals fuel the cells via mitochondria in the cells
- Fulvic is an intracellular molecule that removes toxins from the cell and humic hangs out in the blood to help remove inflammation-causing elements
- These can actually be helpful in removing heavy metals
- There are 70+ minerals in plant-based minerals in the ratio that the body needs
- How quickly these can work within the body
- The reason these can be absorbed even without a healthy gut lining!
- How humic interacts with the cell wall to help it and can improve hydration
- Specific tips for athletes with minerals
- Minerals drive all the biosynthesis processes in the body!
- How minerals relate to bone health and why to think about this differently
- The problem with megadosing specific minerals without balancing minerals in the body
- One theory of why some athletes end up with osteopenia at earlier ages
- Mineral usage for kids and pregnant or nursing mothers
- How humic can help with glyphosate exposure
Resources We Mention
- Beam Minerals
Episode Highlights With Caroline Alan* Why modern humans are experiencing so many mineral deficiencies * The reason modern humans can’t get enough minerals from food * How minerals impact mitochondria and why this is so important * Your body makes amino acids but minerals must be ingested * We are often operating at 40% of the mineral levels we actually need * Symptoms of mineral deficiency * How mineral depletion affects the nervous system and cellular health * Her own experience with mineral depletion * How to get minerals back into the cells correctly * What fulvic and humic minerals are and what they do * Macrominerals vs microminerals * The problem with megadosing minerals - your body is not a car
Resources We Mention* Beam Minerals * Caroline Alan - Website * Caroline Alan - Instagram
Episode Highlights With Dr. Olga Stevko
- What resilience is and why it is important
- Common traits of people who are resilient
- What kinds of things can lower our resilience
- How the language we use toward ourselves and our children can impact us drastically
- A way to become the observer in a situation to shift focus and become more resilient
- Ways to cultivate resilience with small daily practices
- How resilience can help us when we go through difficult situations
Resources We Mention
- Dr. Olga Stevko - website
Episode Highlights With Dr. Olga Stevko* What emotional intelligence is and how it affects all areas of life * We need to be able to feel to have emotional intelligence * What happens when people feel too little or too much * Problems that can arise if someone has very high emotional intelligence * Ways to improve emotional intelligence * How unconscious programs are formed from trauma and life events or passed genetically * What mirror neurons are and how they can be helpful * How pets can help with emotional intelligence * Ways to deal with unconscious programming * Her term: what artificial emotional intelligence is * How she helps people with the unconscious level without using hypnosis * Genetic trauma and how it can affect the unconscious level without you even being aware of it
Resources We Mention* Dr. Olga Stevko - website
Episode Highlights With Veronica* How we can befriend our bodies and nervous systems to help create the life we want * The pitfalls that women especially can fall into when it comes to nervous system health * How this relates to reproductive health, especially for women * Deeper nervous system healing that goes beyond just affirmations and talking * How to make amends with your body and start to signal safety * Ways to build a nervous system healthy environment in our homes and teach our kids good nervous system habits from a young age * How to integrate nervous system health into your whole day * What co-regulation is and how to create it with your partner and kids
Resources We Mention* Veronica Rottman - website * Veronica Rottman - Instagram
Episode Highlights With Veronica* What somatic healing is * The way this ties into nervous system healing * Somatics is a broad term that includes all things that mean healing through the body * Modalities that are included in somatic healing * What somatic experiencing is * How we can use the body to help resolve trauma and promote mental wellness * What polyvagal theory is and why it is important * 80% of thoughts, emotions, and experiences are moving from the body up * Why nervous system healing isn’t just deciding not to be stressed… we have to show our bodies that we are safe * What the “four Fs” are and why they matter: Fight, Flight, Freeze, or Fawn * A ventral vagal state is a state of safety * How to build capacity for safety in the nervous system
Resources We Mention* Veronica Rottman - website
Episode Highlights With Dr. Mina* How hormone changes affect the skin * Why the skin changes at menopause and what to do about it * The reason menopause isn’t a bigger part of the conversation * Why acne can happen again in menopause * The reason hair loss happens sometimes during menopause * What to know about different skincare procedures * Procedures that can be helpful and what to avoid (plus risks and downsides) * At-home devices that work and ones to avoid
Resources We Mention* The Skin Real * Mito Red Light
Episode Highlights With Dr. Mina* What a minimalist skincare routine is and why keeping it simple can be best * Skincare is self-care but it doesn’t have to be elaborate or expensive * The basics of a skincare routine that works and what you don’t need * Products that can help you age gracefully without any extreme procedures * Over-the-counter products that can work * How a vitamin A cream can be beneficial * Vitamin C serums and if they can be helpful * What different skin types actually need and the real truth about skin types * How to build skincare habits around your skin type and skin goals * An inside-out approach to good skin * Skincare is whole body care
Resources We Mention* Dr. Mary Alice Mina * Eidon * OneSkin
Episode Highlights With Diane Ducarme* You have about 100 billion nerve cells in your body and they're all orchestrated by the vagus nerve * The vagus nerve was discovered in 1872 in medicine but is still not understood in the Western world * Vagus comes from the Latin vaga, which means to wander, and it wanders throughout the body * The things that get in the way of the vagus nerve working optimally * How emotions come into play here * What brain freeze teaches us about the vagus nerve * Where Western medicine recognizes the connection of emotions to the vagus nerve * Liver toxicity can lead to wakeups from 1-3 a.m. * Ways to support the vagus nerve * How we can sometimes intuitively avoid foods that are harmful to the vagus nerve
Resources We Mention* Migraine Test * Nectar Health
Episode Highlights With Diane Ducarme* She speaks seven languages * English is actually her third language * The genetic aspects of migraines and why they're so intense * The health benefits of letting go and how this relates to migraines * Hope for migraine sufferers and how to actually resolve migraines through a root cause approach * How not letting go impacts our brain and also our body in a massive way * An incredible story about someone completely recovering from migraines * The actual process of letting go and some easy tactics to use to do it * Why emotions are actually positive but staying stuck in a single emotion is detrimental * How to consciously change emotions * Practical suggestions for processing and moving emotions * How to use foods to help dissipate negative emotions
Resources We Mention* Nectar Health - Diane Ducarme * Migraine Test * The Migraine Heroes Podcast * Letting Go: The Pathway of Surrender by David R Hawkins, MD, PhD
Episode Highlights With Robby Besner* Creating the safest home environment for healing * The difference between infrared and red light and how to use them both * What full-spectrum infrared is and how it includes near, mid, and far ranges * Ways to create a healthy home environment with protective healing frequencies * How sleep drastically impacts healing and how to support deep sleep * Ways to reduce EMFs in our home environment without going crazy * What EMF harmonizing is and how this can be helpful * How we already have more than just 5G around us * What PEMF is, and how it's beneficial * The eight pulsed frequencies that he includes that are the most beneficial * 2 PEMF frequencies for parasympathetic, the 2 that work for focus and motivation, and others that are helpful for pain relief * What ozone is and how it can be beneficial * Many of us age, in part, by lack of oxygen being held in our blood cells * Why the order of things matters and how to use these optimally * How he stacks all of these modalities for the most effect * Why he recommends sauna in the morning for optimal effect and how to stack it with other modalities to make it more effective
Resources We Mention* Therasage
Soaring Child: Thriving with ADHD
A place where you will learn how to address your child's ADHD symptoms naturally..
Listen on: Apple Podcasts Spotify
Episode Highlights With Robby* The connection between toxicity, inflammation, and energy * Natural and non-invasive ways to support the body in detoxification * The natural frequencies that help break the bonds of toxins and where they are stored in the body * How infrared is especially beneficial and how it supports the body in healing * What the healing frequencies of nature are that are found in sunlight * Healthspan vs lifespan * What we don’t realize about nature exposure and sun exposure * How infrared frequencies are especially helpful * What the science says on infrared frequencies and far vs near-infrared * How these frequencies support mitochondria and nitric oxide * You can get over-exposed to UV light but how to balance it naturally * How we can get too much UV and not enough infrared from the sun and how to balance that * Understanding the wavelengths of infrared light and how to use them most effectively * Products that support the frequencies our body needs to heal * The benefits of heat/sauna and the temperature shifts for supporting the body
Resources We Mention* Therasage
Soaring Child: Thriving with ADHD
A place where you will learn how to address your child's ADHD symptoms naturally..
Listen on: Apple Podcasts Spotify
Episode Highlights With Nathan* What does he mean by playing chess when others are playing checkers * A fascinating way Reese Witherspoon did this with a book club * Other examples of flywheels and playing chess * Tip: Look at anywhere you spend money in business and turn those into opportunities to make money or provide services * How Amazon does both flywheel and playing chess well * His three basic principles for this type of business: build more than a personal brand, sell products rather than attention, have recurring revenue or repeat purchases * The benefits of writing and creation and how to get the benefits in your own life, even if you don’t run a business * A reason to write 1,000 words a day as a creative exercise * The benefits of taking on new challenges and getting out of your comfort zone * Why it’s fun to be a student again and stay a student forever
Resources We Mention* ConvertKit * Billion Dollar Creator Podcast * The Billion Dollar Creator * Streaks App
Soaring Child: Thriving with ADHD
A place where you will learn how to address your child's ADHD symptoms naturally..
Listen on: Apple Podcasts Spotify
Episode Highlights With Nathan* What a flywheel is and the correct understanding of the term * How flywheels exist in physics and how the concept is helpful in business as well * The story of how building a well with a flywheel in Africa changed how he thought about business * How a flywheel business system can help you have better results * Importance of disconnecting effort and impact and getting leverage * How to apply flywheels at the small business level to get better results * An example flywheel for content creation * What an avatar is and how writing to a single person can be very helpful in business * How flywheels apply to personal life as well, especially in health and fitness * Examples of byproducts of flywheels and how to make them beneficial
Resources We Mention* ConvertKit * Good to Great: Why Some Companies Make the Leap…And Others Don't by Jim Collins * Creator Flywheels – The Operating System for Your Business
Soaring Child: Thriving with ADHD
Here is a place where you will learn how to address your child's ADHD symptoms...
Listen on: Apple Podcasts Spotify
Episode Highlights With Brett and Harry* How the industrialization of food changed human nutrition * The biggest changes to the food supply in the last few decades and how they are impacting our health * One thing sprayed on most grocery store chicken that you might not realize * The real problems for animals and humans with factory farming and how to make better choices * 80% of meat in the grocery store is controlled by four major companies * Is regenerative agriculture scaleable? * How we can help change the trend with our own food choices * How more protein and healthy food can actually be a beauty secret as well * The benefit of cooking just 3 more meals at home each week * Simple food choices that can make a big health difference
Resources We Mention* noble protein * Meat Mafia Podcast * EatWild.com * Weston A Price - Instagram * Good Ranchers
Episode Highlights With Brett and Harry* How their own health journey got them into the work they do and taught them about the massive health crisis we are in * The unique diet that completely changed Brett's health * Why so many people have at least one marker of metabolic disorder and what we can do about it * The markers of metabolic dysfunction and the one that is easiest to measure at home at no cost (hint: it's about your waist) * There are 40,000 products at most grocery stores and they come from ten large companies * Myths about meat and fat consumption that exist in modern society * The bad data that led to the recommendations against meat and healthy fats * What the data actually shows about things like cholesterol and red meat consumption * Ways to make healthy eating more affordable on a budget * The unique protein powder they created to help bridge the nutritional gap * One simple nutritional switch you can make that can drastically improve your health (1 g of protein per pound of body weight per day)
Resources We Mention* noble protein powder * Meat Mafia Podcast * Sacred Cow: The Case for (Better) Meat: Why Well-Raised Meat Is Good for You and Good for the Planet by Diana Rodgers and Robb Wolf
Episode Highlights With Elaine Glass* Tips for how to clear your own spaces * How she does energy clearing of places and spaces * Burn palo santo to remove any negative, stuck energy * Open a window or door to the outside to release the energy out of your space * Places in your space where energy can get stuck (pay attention to wall intersections) * Make sure to move furniture so fresh air can get behind and around it * Cleaning is a great way to clean energy. Not only are we cleaning dust we can see but we're clearing the negative energy we can't see * This works great to turn around negative moods in your home or space (works great with kids!) * If you can leave a window open often, that lets in good, light energy * Try clearing a home before selling it! * The way clearing her energy helped her find love again
Resources We Mention* Get Quiet: 7 Simple Paths to the Truth of Who You Are by Elaine Glass
Episode Highlights With Elaine Glass* The importance of getting quiet in a world that only seems to get louder * Why surrender is important and can make life much more enjoyable * How we hold so much as women and how the holding can lead to so much suffering * The way to start shifting your inner language and ask better questions to get better answers * Ways to tune in to your body and listen to what it is trying to say * The biggest, most transformational thing you can give someone is the gift of listening so they feel heard * Ways to help our kids feel heard and also help them process their emotions and find solutions instead of solving everything for them * How to tune in to our energy centers and questions to ask to help * What she did to get quiet and an easy thing you can do to tune in to your body * Ways to gain confidence and how that can change the world
Resources We Mention* Get Quiet: 7 Simple Paths to the Truth of Who You Are by Elaine Glass * Letting Go: The Pathway of Surrender by David R. Hawkins M.D. Ph.D
Episode Highlights With Tina Anderson* Why memory is such a problem in the modern world * Some of the reasons focus and attention are so tough now * A record number of people are using prescription stimulants to increase focus and memory * Smartphones could be to blame for an increase in people diagnosed with ADHD * How brain and gut health are related * What role stress plays in our gut and brain health * Their research-backed natural products for calming stress and increasing focus and memory * Key ingredients that help with focus and memory * A new, exciting ingredient to help with focus * A possible answer for why we might experience pregnancy brain! * How their focus and memory products are different from other ones out there * Her needle movers: walking, intermittent fasting, red-light sauna * How to get started on supplements and how to take them to see the best results
Resources We Mention* Just Thrive Health - 15% off with the code wellnessmama15
Episode Highlights With Tina Anderson* All the things in the modern world that assault our gut health and what to do about it * Understanding the different types of probiotics and how they work differently * A reason to avoid probiotics that need to be refrigerated * The importance of probiotics and why all aren’t created equal * What to look for in a probiotic or a supplement * Spore-based probiotics and what makes them different * Why many probiotics don’t survive the digestive system * What K2 is and why it's so important * The difference between vitamin K2 and vitamin K1 * What the studies say about how vitamin K2 works in the body and how it supports cardiovascular health * The potential danger of taking too much calcium * What prebiotics are and why they matter * Probiotics are the gardener, prebiotics are the fertilizer * The benefits of IgG products and how to use them * The colostrum craze and an important thing to know * Why they do studies on each of their formulations to make sure they're effective in the exact percentages they use
Resources We Mention* Just Thrive Health - Save 15% with code wellnessmama15 * K2 product
Episode Highlights With Masami Covey* How the moon cycles affect hormones and different phases of life * A tip for when it might be slightly easier to engage with your kids * Why progesterone is considered the Zen hormone * How men also have monthly hormone fluctuations based on the moon * How the moon affects parasites * A reason to eat less carbohydrates around the full moon * When to build muscle and protein intake based on the moon * How to benefit from the dark phase, new moon phase of the moon * Her East meets West philosophy of health * Some traditional food suggestions from her childhood in Japanese culture * The benefits of fish head soup and how to make it!
Resources We Mention* Masami Covey - Website * Swimmy by Leo Lionni
Episode Highlights With Masami Covey* The connection of the moon to our biology * The lunar calendar vs solar calendar focus on biology * Why the circadian rhythm is not exactly 24 hours! * A fascinating study on melatonin production and pineal gland with lunar rhythm * Why melatonin decreases during the full moon * Deep sleep can decrease by as much as 30% leading up to the full moon * What moon bathing is * A reason to take HCL, especially around the full moon, because digestion can slow down * The connection between lunar cycles and menstrual cycles * Why melatonin is so important * What the glymphatic system is, and how to support it to remove metabolic waste * A quick practice that you can try to help support the body around the full moon with head massage * What oil cycling is and how it can be beneficial (and how to do it correctly) * Why taking certain oils as capsules is important because they oxidize quickly * How to support melatonin naturally * Yet another reason to get morning sunlight, but also nighttime moon exposure
Resources We Mention* Masami Covey - Website * Masami Covey - YouTube
Episode Highlights With Margie Bissinger* Why bone health is not just an issue for older people * Almost 90% of your bones are developed by age 18-20, and how to help our kids have strong bones * The top things that affect bone health: exercise is huge, nutrition, reducing inflammation * 1 in 2 women in the US will have a fracture due to osteoporosis * The nutrients that are actually important for healthy bones beyond just calcium * The role of vitamin D in bone health, and why it is so important * Types of movement that are best for bone health * Even just 10-20 jumps a day can help with bone density! * How to test and improve bone density * The way hormones and inflammation play a role
Resources We Mention* Bone Health Mini Course - Use code wellnessmama for 50% off * Natural Approaches to Osteoporosis - Use code wellnessmama for 50% off * Happy Me Happy Life - Use wellnessmama for 50% off * Silica from Eidon
Episode Highlights With Margie Bissinger* Happiness is an inner state of health and peace that is not dependent on your circumstances * It is also living your life in color * What our “then I would be happy” stories can teach us * Our base level of happiness, and how we can change it * Why only a small amount of what contributes to happiness is external * Is happiness selfish? * How happiness is contagious, and how this helps those around you * Happiness habits you can develop and strengthen * The importance of being a victor and not a victim in life, and how this is an inner shift * How to be solution-focused instead of problem-focused * What blaming, shaming, and complaining are indicators of * About 80% of an average person’s thoughts are negative and how to shift this * Better questions to ask internally to curate the good in your life * Good happiness habits we can help our kids have from a young age * How to recalibrate if you are around negativity from other people * Her 5-step approach to developing the happiness habit
Resources We Mention* Happy Me Happy Life - Use code wellnessmama for 50% off * Free 7-Day Happiness Habits Journal and 7-minute morning meditation * Man’s Search for Meaning by Viktor E. Frankl
Episode Highlights With Nathalie Niddam* What bioregulator peptides are, and how they are different than regular peptides * Bioregulator peptides are only 2-4 amino acids long * These peptides only act as an epigenetic switch and can cross the cellular and nuclear membranes * Bioregulator proteins are native to the body and are found in every life form * How we can optimize these for better health * These specific peptides can help the body regenerate * The confusing naming system for these peptides * Natural ways to upregulate things like growth hormones * Where to get bioregulator peptides and how to use them * Oral vs. injectable bioregulators * Different types of bioregulators and how they are often used in specific cases * There are 21 different bioregulators for different areas of the body * The safety profile on bioregulators and what to know about safety
Resources We Mention* Nathalie - Website * Book: The Peptide Revolution by Zenithia Renewart
Episode Highlights With Nathalie Niddam* What peptides are and why these chains of amino acids can be so beneficial * Peptides are amino acids that are 50 or less amino acids in length, polypeptides are 50-100 * Proteins are chains of 100 amino acids or more * How peptides act as signaling molecules * They are naturally occurring in the body but specific ones can be used in special ways * Insulin is actually a peptide that we make and that we can take if needed * Most peptides we take are naturally occurring fragments of peptides within the body * What BPC 157 is and how it is effective in a wide range of uses — the Swiss Army knife of peptides * Other peptides that can be beneficial * Why peptides are hard to get right now and what to know about them * Risks and safety information to know about peptides
Resources We Mention* Nathalie - website and podcast and Instagram
Episode Highlights With Katrina Foe* Why blood sugar regulation is so important and the parts many of us get wrong * Blood sugar dysregulation is a root driver in many types of chronic disease * What markers to pay attention to when it comes to glucose regulation and metabolic health * At-home testing you can do to check on these things * The big issues that might be blocking your body from healing * Optimal ranges for at-home and lab testing * How to support the body in detox and reducing inflammation * Other things we can do to support detoxification * Some general supplementation tips * The deal on coffee enemas and sauna usage * How coffee enemas can help you get into parasympathetic
Resources We Mention* Cancer Freedom website * Levels * Keto mojo - Amazon * HCL Guard - Use code wellnessmama15 * Masszymes
Episode Highlights With Katrina Foe* The root drivers of cancer and what we all need to know to avoid it * Less than 10% of cancers are genetically inherited * The root cause drivers of cancer and the tests that relate to them * What the metabolic drivers of cancer are * Preventative tests that can indicate early cancer risk * How hormones relate to cancer * Microbiome connections to cancer and what to know to improve it * What angiogenesis is and why it matters * How environmental toxins can relate to cancer * The emotional component to any diagnosis * Why she got kicked out of the cancer treatment clinic and why she is so grateful for it * Her take on coffee enemas * Why too much protein isn’t ideal with her cancer protocol * The therapeutic ranges for ketosis
Resources We Mention* Cancer Freedom * Instagram - Katrina * Nutritional Pilates: Relieve Joint Pain, Lose Unwanted Weight, and Prevent Chronic Disease to Become Your Most Vibrant Self by Katrina Foe * Tripping over the Truth: How the Metabolic Theory of Cancer Is Overturning One of Medicine's Most Entrenched Paradigms by Travis Christofferson * The Roadmap to Prevent Cancer Recurrence - Free ebook * watercheck.com * Levels Glucose Monitor * Keto monitor
Episode Highlights With Kelly Kennedy* What fascia is and why it is the fabric of the body * Fascia is connective tissue made of collagen * How fascia connects every single part of the body * Fascia is a fiber optic network within the body * How to address scars and tattoos so they aren’t harming the fascia or lymph system * Why midline scars are more impactful to the body and what to do to address them * How they address and treat scars * Move differently and frequently — the best thing we can do for our fascia * Why ballroom dancing is one of the best things to improve HRV
Resources We Mention* True Wellness Center * The Flow vibe tool
Episode Highlights With Kelly Kennedy* What the lymphatic system is and why it's so important * A new framework for understanding the body * We have three times more lymphatic fluid than blood in the body!! * There are between 600-1,000 lymph nodes in the body * The lymph system doesn’t move on its own * Fifty percent of lymph nodes are in the gut * Detoxification isn’t just about supporting the liver but mobilizing the lymphatic system because symptoms indicate the filters are dirty * What causes lymph to get stuck and the emotional tie-ins * The body never makes a mistake… symptoms are messengers * How scars on the body can hurt the lymph * Things that slow down the lymph system * How sitting and dehydration contribute to lymph stagnation * Why everyone needs minerals and lymph support * How deep breathing can help move the lymph * Her advice on using a mini trampoline in the morning and just bouncing, not jumping * Conscious breath vs deep breathing * Benefits of self lymph massage and how to do it the right way * The real deal on dry brushing * Self-care over healthcare * Why she highly recommends never wearing a bra with an underwire
Resources We Mention* True Wellness Center * FLOWE podcast * FLOW vibe - lymph drainage tool * Free Manual Lymphatic Stimulation Guide
Episode Highlights With Dr. Molly Maloof* How it took her a decade to destroy her health and a decade to rebuild it * Ways to begin creating compounded habits that actually stick * Fundamental foundational habits to start with * How to not break your mitochondria, and how to support them * The reason to only do one thing at a time * Important reasons to focus on sleep as the first habit * What somatic experiencing is and how it can help separate the story we tell ourselves about our life from the felt experience * How to increase motivation and use habit stacking to make them stick
Resources We Mention* The Spark Factor: The Secret to Supercharging Energy, Becoming Resilient, and Feeling Better Than Ever by Molly Maloof, MD * Instagram - Dr. Molly Maloof * Inner Engineering: A Yogi's Guide to Joy by Jaggi Vasudev - Sadhguru * Wellnesse Tongue Scraper * Wellnesse
Episode Highlights With Dr. Molly Maloof* What Adamo is and why she started it * Adamo means to fall in love in Latin * Why does love matter to longevity * Loneliness is worse for you than smoking, drinking, or sedentary behavior * The problem of declining sexual connection especially in long-term relationships * The signal of loneliness is similar in the brain to a pain signal * Women are oxytocin dominant, men are vasopressin dominant * The magic of being feminine and the incredible capacity of women for sexual creative energy and capacity * Your brain can shut down your libido and override your body but this can be rewired * How to connect to the feminine and step out of the masculine
Resources We Mention* Adamo Method * Instagram - Dr. Molly Maloof
Episode Highlights With Dr. Ruth Roberts* Why veterinary care has gotten so expensive and hard to find lately * How Covid changed access to veterinary medicine for many people * How to find good pet care in today’s world * Ways to support your pets hormonally, especially after they are spayed and neutered * How to find a good vet and how to ask good questions to keep your pets healthy * Where to find and how to become a holistic pet health coach
Resources We Mention* Dr. Ruth Roberts - Website * Holistic Pet Health Coach Program
Episode Highlights With Dr. Ruth Roberts* What does real food for pets look like * Home cooking for pets and why to consider it * What pets need: proteins, vegetables, slow carbs, healthy fats * Demystifying what pets need and how to feed them optimally * The only foods to absolutely avoid for dogs and cats * Nasty ingredients included in most pet food * Incredible results pets have had from changing diet * Supplements for pets * Why our pets are exposed to more toxins than we are in our same environment
Resources We Mention* Dr. Ruth Roberts - Website (use code wellnessmama for a discount) * Holistic Pet Health Coach Program
Episode Highlights With Jodi Cohen* Why the vagus nerve is such a key to healing and nervous system health * How pathogens in the mouth contribute to lymph and vagus nerve issues * Where to focus on the neck and clavicle as a natural facelift * There are more lymph nodes in the neck than anywhere in the body * Why we might not actually be relaxed or in parasympathetic while we are sleeping * Ways to help get the body into parasympathetic * The opposite of I don’t feel safe is “I have choices” * How we can help our kids develop good nervous system health and habits * The “how we eat” is often more important than what we eat and why digesting in parasympathetic is important
Resources We Mention* Vibrant Blue Oils * The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation * Why Zebras Don't Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping - Now Revised and Updated * Man's Search for Meaning
Episode Highlights With Jodi Cohen* Why topical remedies can be so effective * How topically applied remedies enter the body and can be helpful even if you have digestive or other issues * Topical remedies bypass the liver * Ways to support topical remedies and get them through the skin * Essential oils are so concentrated, and often less is more * How to open up lymphatic points and help your body get the congestion out * We drain 75% of our lymph on the left side * Fascia wraps around the lymph, and how fascia is involved in lymph congestion
Resources We Mention* Vibrant Blue Oils
Episode Highlights With Raj* How to start identifying the cause of the triggers when we're triggered by our kids * Ways to help kids not learn that their emotions are bad or create patterns of shutting down emotions * Learning to create space between a trigger and a reaction to have more choice in our reactions * What the core childhood wounds are, and where they often come from * Many subconscious beliefs are formed before age seven, and what to understand about this in parenting * Ways to create nervous system safety in your home * Studies about adverse childhood experiences and how things like emotional neglect can lead to nervous system dysregulation * How to get to know your inner child and understand your core needs and wounds * Common triggers and themes among parents * Feelings of rejection as a parent can trigger a deeper core wound
Resources We Mention* Liber8 - Use the code wellnessmama
Episode Highlights With Raj Jana* What led him to do the work he does now after running successful companies * How he learned he didn’t really know how to love himself * What happened when he tried hypnotherapy, and what it led to * The nervous system is like the soil of the body from where everything else grows * Understanding nervous system health and how to improve it * How to learn to develop a healthy relationship with your emotions * What emotional triggers are and how to turn them into treasures * How to use emotional lab reports to find the tools that will work best for you * Tools for regulating the nervous system * How to build a healthy relationship with your emotions and your thoughts * What parts work is and how to use it
Resources We Mention* Liber8 * Letting Go: The Pathway of Surrender by David R. Hawkins, MD
Episode Highlights With Dr. Sam Shay* What puffy weight is, and why it's different * Puffy weight is weight that rapidly comes on and off and isn’t just fat or water weight * The muffin test to know if this is affecting you * Have you ever eaten a small amount of something and gained a disproportionate amount of weight… here’s why * How inflammatory chemicals in foods can lead to drastic weight fluctuations * Dilution is the solution to the pollution, so rapid puffy weight is a signal of an inflammation response * The exercise test for exercise-induced obesity * Why some people actually gain fat from exercise based on specific genes * Symptoms and inflammation are both gifts and how to learn from them! * All inflammation is not bad, but how to keep inflammatory responses in the right range * How to help your liver detox estrogen more effectively * Your body is always trying to help you, and there might just be a mismatch between the environment you are in and the genetics you have * What genetic salt intolerance is, and how to know if you have it * Vitamin D may control up to 5% of the human genome and is super important
Resources We Mention* Dr. Sam Shay - Website * Dr. Sam Shay - Instagram * Your Missing Genes
Episode Highlights With Dr. Sam Shay* How he got into stand-up comedy as a functional medicine practitioner (who supports people on the spectrum using functional medicine) * His definition of functional medicine: the best of Western medicine diagnostics with the best of natural medicine methods * How he got into comedy through tragedy * Art is the receipt for pain * Stand-up comedy is the way to itemize that receipt in public * At the root of almost every trauma is separation, and comedy and laughter help with healing * Laughter is medicine * How he’s using comedy to help those with Asperger's * One is truly healed when he or she can help another person heal * Comedy is egoic destructive and why this is a good thing * How to learn stand-up comedy if you are interested (and why it is worth considering)
Resources We Mention* Dr. Sam Shay - Website * Stand Up Comedy: A Primer
Episode Highlights With Katie* Why picky eating is on the rise societally * Kids are feeling extra stress today, and that can contribute to picky eating * Eating uses all of our senses at once, so if any are overwhelmed for our kids, that can lead to eating issues * The importance of reducing stress at the table * Gratitude or prayer can actually help us get into parasympathetic mode before eating * The three Ls: laugh, learn, love * A benefit of using family-style serving and letting kids plate their own food * A phrase to implement: “You don’t have to eat that” * Another phrase: "Learning to eat" * The importance of respecting and nurturing kids' agency in eating and food choices * Her picky eating challenge, where 85% of parents feel less stress in the kitchen after this short challenge
Resources We Mention* Kids Cook Real Food * Picky Eating Challenge * Picky Eating Isn't About the Food - Katie Kimball Tedx Talk
Episode Highlights With Pranitha* 70% of medical decisions are made based on lab testing * How to get comprehensive labs at low cost without having to go through a doctor * Health doesn’t happen at the doctor's office; it happens at home with daily decisions * What the data is showing them about overall health of people * Basic lifestyle habits that are beneficial and backed by data * Data-driven importance of community * The health trends and data that stand out based on the data they’re getting * What their autoimmune testing looks at * Other data they are working on implementing to make their system even more robust
Resources We Mention* Function Health (use code wellnessmama to skip to the front of the line)
Episode Highlights With Pranitha* The most affordable way to get lab testing these days * What Function Health is and how it is changing medicine * Hormone testing and what to look at and why * What can we know about our organ health from lab testing * Insights from labs that we might not otherwise know * Latent connections between biomarkers and what to know about them * What to pay attention to and learn from heart health panels * 70% of people with a heart condition will still have a normal lipid panel unless you look at particle size * How to test inflammation and metabolic health * Biological age and what tests indicate biological age * Reference ranges on labs are based on averages and are not necessarily optimal * Inexpensive add-on testing they make affordable and available * The 160 biomarkers they test each year
Resources We Mention* Function Health
Episode Highlights With Caroline* What are plant-based minerals and how are they different * Humic and fulvic and what these are * Our body is designed to heal and achieve optimal health * Why it’s impossible to receive all minerals in food alone * All cellular systems use humic and fulvic * Difference between salt-based electrolytes and plant-based minerals * How athletes should replenish their electrolytes * Berkley study on minerals with brain fog
Resources We Mention* Beam Minerals
Episode Highlights With Dr. Tabatha Barber* Her amazing story of overcoming pain, Hashimotos, IBS, depression, and burnout * How this led to her work in helping women seek answers and make informed choices * The pivotal event that shifted the course of her career and life * Why autoimmune conditions are reversible! * Helpful tools for addressing root causes and partnering with our bodies to find healing * Why it isn’t the doctor healing you—it's the innate intelligence of your body and its ability to heal * Your body isn’t betraying you ever… it is always on our side * Thyroids don’t just fail, so what is actually going on? * How to reprogram the mental scripts that might be keeping you stuck * The power of fasting and how to do it as a woman
Resources We Mention* Fast to Faith: A 40-Day Awakening: Reconnect Your Body, Mind, and Soul for Lasting Weight Loss, Sustained Energy, and Unstoppable Strength by Tabatha Barber * Dr. Tabatha - Website
Episode Highlights With Dr. Tabatha Barber* Why conventional gynecology is not just failing women but hurting us * How she became disillusioned with the mainstream narrative of women's health * We're asking the wrong people for help in women’s health * Gynecologists are surgeons * Birth control pills do not regulate your hormones (and why this lie is told so often) * How birth control causes serious magnesium and B-vitamin deficiencies * What questions to ask to find a good practitioner * Factors within your control that can help support your hormones * Signs to be aware of for hormone problems and symptoms to listen to
Resources We Mention* The Gutsy Gynecologist’s Guide to Balancing Your Hormones * Fast to Faith: A 40-Day Awakening: Reconnect Your Body, Mind and Soul for Lasting Weight Loss, Sustained Energy, and Unstoppable Strength by Tabatha Barber * Dr. Tabatha - Website * My flo living app * Oura ring
Episode Highlight With Corban David Jenai* Why he choose his own name and how it lines up with his story * His incredible story and how it led to the work he does now * Healing through physiology and mythology and how using both approaches is helpful * What HopeGuide is and how it helps people find their own specific path to healing * Approaches that help expand our nervous systems' capacity and increase resilience * His definition of trauma: our interpretation of events that are stored in our nervous system and body * Our bodies and our psyche are miracles of adaptation and our bodies are always on our side and trying to help us * Trauma is a solvable problem and how he’s helping to solve it
Resources We Mention* HopeGuide * How We Heal Podcast * His Website - Corban David Jenai
Episode Highlights With Corban David Jenai* How we’ve exchanged depth of connection with breadth of connection and how this has affected our mental health * The importance of leaning into the experience you have of another person in your own body and how this is transformational * The importance of intuition and how to tune into it * So much of the wounds we’ve experienced in life are relational and often need to be healed in relationship with others * How he learned to tune into his intuition again after years of ignoring it and even being hostile to it * Childhood trauma can often lead to an ignoring of intuition and a mental pathway of assuming the abuser is correct because it's necessary for survival * How this concept is especially helpful in our relationship with our children
Resources We Mention* HopeGuide * How We Heal Podcast * His Website - Corban David Jenai
Episode Highlights With Corban David Jenai* We are each our own healer, and how to even begin the journey * How he started his own healing journey and how some things like talk therapy actually seemed to make things worse at certain points * No one can know us as well as we can know ourselves and why we are the experts on ourselves * Therapy is a major intervention often made necessary by lack of a thousand smaller interventions along the way * Healing hinges on connection with our bodies, with each other, and with the ineffable * What somatic experiencing therapy is and how it can help with reconnection to our bodies * Dissociation is not a malady; it is a remedy and is there to tell us something * How spending over $300k helped him learn that it is often the simple and inexpensive things that can make the most difference over time * His core, sleep, diet, and exercise strategies that helped his mental health * Resting is investing! * How sleep and a healthy diet directly influence the brain and mental health * Emotions happen within our bodies, and our bodies can give us a clue to healing * How lack of connection with others (true, deep connection) connects to mental health struggles * Why are we more lonely now than we ever have been and what to do about it
Resources We Mention* HopeGuide * How We Heal Podcast * His Website - Corban David Jenai
Episode Highlights With Dr. David Rabin* What to do if you feel stuck in fight or flight * Things you can do to help your home feel safe for your nervous system * Strategies for creating a calm and soothing environment in our homes * How screens are stressful to the nervous system * Why he says one of the most dangerous things you can do to a young child is hand them a screen, especially one that's unlocked * How screens can short-circuit kids' learning to self-soothe * Certain lighting that is abrasive to the nervous system * Fascinating study about depression that shows it's not genetic and the things we can do that help the most
Resources We Mention* Apollo Wearable - use code wellnessmama15 for a discount
Episode Highlights With Dr. David Rabin* What translational neuroscience is and how these topics apply to all of us * Applicable understanding of nervous system health and regulation * What the autonomic nervous system is and the two parts * The vagus nerve and how to stimulate it * How overstimulation affects the nervous system and how light, sound, news, etc., can keep us in fight or flight * Strategies for calming the nervous system and creating a calmer home * His six suggestions for calming the nervous system: intentional breathing, intentional movement, soothing touch, soothing music, intentional nutrition, and sleep/rest * Why our normal breathing rate is actually in the range of stress breathing * The three most foundational skills we can teach our kids or learn as humans: mind and body are connected, we are in control of our attention, and self-soothing * What neuroplasticity is and how to improve yours * Safety unlocks recovery, which unlocks learning and creativity
Resources We Mention* Apolloneuro wearable - Use code wellnessmama15 for a discount * Rewire Your Brain Course
Episode Highlights With Matt and Wade* Why there's no universal perfect diet but why a personalized diet can be helpful for everyone * How to figure out what a sustainable lifestyle plan for your personalized needs is * Ways Wade gets enough protein on a plant-based diet * Gut biome considerations for figuring out your personalized plan * Why we can’t get enough magnesium from food anymore, even if we're eating a perfect diet * How to address the emotions that may be inhibiting health and dietary success * Recognizing your patterns and monitoring them * The simplest dietary secret: eating the same combination of things over and over (rotate 12 favorite meals that meet your needs) * Bulk cooking strategies for making healthy eating easier * How to reduce decision-making fatigue by following a healthier eating plan * The more variety you eat, the more food cravings you have
Resources We Mention* The Ultimate Nutrition Bible: Easily Create the Perfect Diet that Fits Your Lifestyle, Goals, and Genetics by Matt Gallant and Wade T. Lightheart * BIOptimizers * The Body Keeps the Score
Episode Highlights With Matt and Wade* Their own stories with diet and nutrition that led to them writing this book * Universal nutritional optimizers that everyone can benefit from * How to figure out your own personalized plan that is sustainable and effective * How the digestive system processes food and how optimizing your diet helps your digestion be more successful * The truth about why we crave foods * Undigested protein causes inflammatory issues in the body if we don’t have enough enzymes * Their view of the diet wars and how to end them * How your diet needs to be sustainable for your lifestyle * Some practical tips you can follow to sustain your weight * How women should lift weights and why doing it won't make you too big * What a set point of weight is and why it takes 18 months to reset this set point
Resources We Mention* The Ultimate Nutrition Bible: Easily Create the Perfect Diet that Fits Your Lifestyle, Goals, and Genetics by Matt Gallant and Wade T. Lightheart * BIOptimizers
Episode Highlights With Dr. Patrick Porter* What happens in the brain when there's a head injury and why everyone has this to some degree * You're the result of how your brain remodeled after all the head bumps as a child * Some people have blood in the brain from an injury even a decade after the injury! * The only time the brain detoxes is during level 4 sleep * What’s going on with age-related cognitive decline * The importance of vitamin C for brain and nervous system health * The aging brain is a brain that's on fire with inflammation * Why they call Alzheimer's type 3 diabetes * Our livers hold 30 grams of sugar and why this is important * The brain uses 25% of all the energy in the body before the rest of the body gets any * Words can change up to 2,300 brain expressions * Our eyes have the most mitochondrial density of anywhere in the body
“It’s either thoughts, trauma or toxins.” -Dr Patrick Porter Resources We Mention* BrainTap * BrainTap(R) Technical Overview - The Power of Light, Sound and Vibration by Patrick Porter, Ph.D * Instagram - Dr. Patrick Porter
Episode Highlights With Dr. Patrick Porter* What BrainTap is and how he developed it * The Silva Method and how it influences brain entrainment * What brain entrainment is and how to use this to your advantage * A PTSD study they did with moms of autistic children and the surprising results * Our bodies learn from our environment and how we can use this with light, sound, and vibration to help our nervous systems relax * What psychoimmunology is and why this is important to understand * Your brain isn’t just located between your ears — every cell of your body responds to its environment * He has scanned over 30,000 brains! * Most brains are operating in delta and why this isn’t optimal (and how to shift it) * Beta and alpha brain waves and what they do * Alpha is the intuitive mind * How to reset your nervous system quickly * His tip on caffeine and why it’s worth waiting a while before drinking coffee in the morning * The importance of prayer or breathwork before eating for nervous system health * His best breathwork strategies and how to do them with your kids * Why sugar is bad for the brain
Resources We Mention* BrainTap * The Silva Mind Control Method: The Revolutionary Program by the Founder of the World's Most Famous Mind Control Course * Awaken the Genius: Mind Technology for the 21st Century by Patrick Porter, Ph.D
Episode Highlights With Dr. Gundry* The biggest misconceptions when it comes to Blue Zones and what we can learn * Where the word Blue Zones comes from * What people actually eat and what we can learn from the Blue Zones * Data from Sardinia that highlights actual lessons from the Blue Zones * A shocking statistic: the nicotine consumption in some Blue Zone areas might be contributing to longevity! * Is there a time and a place for healthy nicotine consumption for longevity? * Actual key takeaways from the data of the Blue Zones * Vitamin C is essential for knitting collagen back together * The mineral and micronutrient theories of food consumption and why getting more nutrients and minerals might also help combat overeating * A fascinating study of a two-week water fasting group that added in prebiotics * His personal daily habits and non-negotiables * Why he eats in a shorter eating window each day for gut health and longevity * Why you need downtime for your gut wall to repair itself
Resources We Mention* Gut Check: Unleash the Power of Your Microbiome to Reverse Disease and Transform Your Mental, Physical, and Emotional Health (The Plant Paradox, 7) by Dr. Steven R. Gundry, MD * Unlocking the Keto Code: The Revolutionary New Science of Keto That Offers More Benefits Without Deprivation (The Plant Paradox, 7) by Dr. Steven R. Gundry, MD * The Plant Paradox Quick and Easy: The 30-Day Plan to Lose Weight, Feel Great, and Live Lectin-Free (The Plant Paradox, 3) by Dr. Steven R. Gundry, MD * The Longevity Paradox: How to Die Young at a Ripe Old Age (The Plant Paradox, 4) by Dr. Steven R. Gundry, MD * The Energy Paradox: What to Do When Your Get-Up-and-Go Has Got Up and Gone (The Plant Paradox, 6) by Dr. Steven R. Gundry, MD * Dr. Gundry - Products
Episode Highlights With Dr. Gundry* What inspired his new book Gut Check * Why a diverse gut biome is key for longevity and health * The reason he works with so many autoimmune patients and what he has found about gut health and autoimmunity * What leaky gut is and how to fix it * 100% of people with leaky gut have their immune system activated to various forms of wheat * What has changed that is leading to more gut issues * The key foods he recommends avoiding for gut health * Glyphosate was patented as an antibiotic, not a weed killer, and it can harm the microbiome * On its own, glyphosate causes leaky gut * 94% of autoimmune patients resolve their issues with his protocols * The reason people can eat certain foods in Europe but not the US * What the estrobolome is and why it is important * There is a microbiome associated with every cancer that has been studied * His key solutions to resolving leaky gut * The importance of pressure-cooking grains and legumes * There are 92 trillion more bacteria in each of our guts than there are trees in the world
Resources We Mention* Gut Check: Unleash the Power of Your Microbiome to Reverse Disease and Transform Your Mental, Physical, and Emotional Health (The Plant Paradox, 7) by Dr. Steven R. Gundry, MD * Unlocking the Keto Code: The Revolutionary New Science of Keto That Offers More Benefits Without Deprivation (The Plant Paradox, 7) by Dr. Steven R. Gundry, MD * The Plant Paradox Quick and Easy: The 30-Day Plan to Lose Weight, Feel Great, and Live Lectin-Free (The Plant Paradox, 3) by Dr. Steven R. Gundry, MD * The Longevity Paradox: How to Die Young at a Ripe Old Age (The Plant Paradox, 4) by Dr. Steven R. Gundry, MD * The Energy Paradox: What to Do When Your Get-Up-and-Go Has Got Up and Gone (The Plant Paradox, 6) by Dr. Steven R. Gundry, MD * Dr. Gundry - Products
Episode Highlights With Ian* The three keys of health most people miss * The first key is to get your biological age to around 25-35 years old and how to do this * The second key is to have structural integrity in your bones, joints, muscles, etc, and how to do this * The third key is the fuels that you put into your body (air, fluids, and food) and how to optimize them * People often ultimately die from hypoxia, as less and less oxygen gets to tissues as we age, and how to reverse this * How HRV comes into play and how to get it into a great range * What rhythmic breathing is and how to use it to improve HRV (breathe in for 5 and out for 6) * Ways to improve structural health
Resources We Mention* Activation Products - Use code wellnessmama20 for a discount * HeartMath
Episode Highlights With Ian* The elephant in the room when it comes to health * What we do the most physically, and how it affects us * One of the biggest things we do each day is breathe — 160 million liters of air by age 60 * How air contamination causes us health problems * We have five liters of blood, and what we breathe gets instantly transported to every cell in our bodies every single minute * What happens when these nanoparticles of negative substances accumulate in our bodies over the course of years * The actual solution to this problem on a cellular level * How his biological age went from age 65 to age 25-35 * Ways to produce clean blood and build your body from the cellular level up * How to biologically age backward * What sea minerals are and how to drastically change your body by optimizing them
Resources We Mention* Activation Products - Use code wellnessmama20 for a discount * Book: The Body Electric: Electromagnetism And The Foundation Of Life
Episode Highlights With Gordy* What happens when we compartmentalize business and family and how to integrate this better * Living a mission-driven life as a parent and entrepreneur * It’s no secret that the school system doesn’t adequately prepare our kids for all aspects of life and how to do that better * How he navigates screen time and technology with his kids and balances it with nature time * Conversations he has with his kids about work and business * How he works in these lessons with his kids at a young age * The reason he doesn’t ask his kids, “Why did you do that?” and the questions he asks instead
Resources We Mention* The New Millionaire's Playbook: 7 Keys to Unlock Freedom, Purpose, and Abundance by Gordy Bal * Limitless Expanded Edition: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life by Jim Kwik
Episode Highlights With Gordy* His personal journey that led to writing The New Millionaire’s Playbook * Pillars to understand when it comes to financial success * Creating conscious change and financial stability through serving others * The reality distortion field and why most of our programming, especially around finances, is from external sources * The big switch: we can interface with the reality distortion field and create our own reality through our thoughts * Our thoughts are the most powerful currency we have to invest, and how to begin doing this * How to discover your true purpose * What MEPS stands for and how to use it: mental, emotional, physical, and spiritual well-being * What MARS is and how it works: multiple automated revenue streams * How to change your thoughts to change your mind and your life * What happens when we ask "why" questions of ourselves, especially negatively focused one * His immediate hack to change your thoughts: pause and say, “Am I having my thoughts, or are my thoughts having me?” * Our thoughts are the most powerful currency for us to invest * How to engineer synchronicities
Resources We Mention* The New Millionaire's Playbook: 7 Keys to Unlock Freedom, Purpose, and Abundance by Gordy Bal * Book: Love Money, Money Loves You by Sarah McCrum
Episode Highlights With Sara Banta* Why detox is so important now * The reason our ancestors never had to think about detoxing * How insulin resistance and toxicity are connected * The liver is responsible for detox, protein and fat metabolism, thyroid function, and much more * Diabetes is insulin resistance of the liver * PCOS is insulin resistance of the ovaries * Signs you need to detox and how to do it * What happens when we detox without the right support and the toxins go back into the body * What the ascent diet cleanse is and how it works * Why we all likely have some amount of leaky gut * The reason she is anti-juicing
Resources We Mention* Accelerated Health - Website
Episode Highlights With Sara* Why we are seeing unexplained weight gain in all age groups and what to do about it * The reasons why you might not lose weight even if you're doing anything “perfectly” * Stress hormones and cortisol have been on the rise for the last few years * Cortisol is the stress hormone * The new diseases that are now showing up in children * Real reasons processed foods are causing problems * What to understand about fructose * Copper depletion and what to do about it * How spike proteins are affecting our bodies * Most people on anti-depressants actually need thyroid health * Her key takeaways and top recommendations
Resources We Mention* Accelerated Health Website - Sara Banta * Accelerated Health Podcast - Sara Banta * Levels - Continuous Glucose Monitor * Health Benefits of Iodine by Sara Banta * Iodine Blood Test Accuracy Facts by Sara Banta * Should Children Take Iodine Supplements by Sara Banta
Episode Highlights With Dr. Uma Naidoo* How environment shapes our choices and how to use this to your advantage * Stress inhibits good habit circles in the brain * How to create good family habits around food that also reduce stress * Sugar taps into the same brain receptors as street drugs! * Why preparing more meals at home leads to eating less and to better nutritional habits * How small positive habits create a positive feedback loop that lead to an easier time building better habits * Important considerations for creating healthy mindsets around food and avoiding eating disorders, especially in children * How to avoid all or nothing or forbidden mindsets around food with kids * The brain is neuroplastic and adaptable and how to carefully rehabilitate it with healthy habits * Practical chef tips for making healthy food prep easier
Resources We Mention* This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More by Uma Naidoo, MD * The Food Mood Connection by Uma Naidoo, MD * Dr. Uma Naidoo - Website * Dr. Uma Naidoo - Instagram
Episode Highlights With Dr. Uma Naidoo* How foods affect mental health * Foods to prioritize and avoid for optimal mental health * We know our diets affect our bodies, but they impact our brains just as much! * How the gut and the brain communicate * 95% of serotonin receptors and serotonin is in the gut! * A simple acronym for remembering the best brain foods, especially for kids * Why we crave more food than we need when we aren’t getting enough micronutrients * Some powerful herbs and spices to incorporate * Even more reasons that a little sun exposure each day is important * Adding herbal teas for the nutritional benefits * The world is more anxious across all age groups and what we can do about it * Metabolism is closely linked to anxiety * Her top foods to avoid and to consume
Resources We Mention* This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More by Uma Naidoo, MD * The Food Mood Connection by Uma Naidoo, MD * Dr. Uma Naidoo - website * Dr. Uma Naidoo - Instagram
Episode Highlights With Katie* What I spent my time on this past year * How I don't do resolutions but instead do experiments, and why * Our new format for podcasts this year * My annual water fast: why I do it and how * I'm working on writing three books, creating a new in-person space in my area, and a surprise * Watch for new content and more videos this year about some of my favorite things: plants, DIY, mindset, and business * I'm focusing on more time with my kids and enjoying my teenagers * My words to live by this year: Grace, Ease, and Joy and Present * Top tips and recurring themes of the past year's episodes: minerals, protein, movement, sleep, mindset, microbiome * My favorite things right now: rosemary in hair, castor oil packs, minerals, Just Thrive, lymphatic massage, feet up the wall, drinking salt water, sunlight, and natural light
Resources We Mention* Wellnesse * Just Thrive * Eidon * Queen of Thrones Castor Oil Packs * Upgraded Formula * Beam Minerals * Evvy * The Emotion Code: How to Release Your Trapped Emotions for Abundant Health, Love, and Happiness by Dr. Bradley Nelson * Man’s Search for Meaning by Viktor E. Frankl * It Didn't Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle by Mark Wolynn
Episode Highlights With Suneel Gupta* His experience with being clinically obese for most of his teen years * What dharma is and the equation for it * Dharma = essence + expression * Finding your dharma isn’t so much of a transformation but more of a revelation of realizing what is already there * A simple question: what are the bright spots of your current day? * What rhythmic renewal is and how to use it to your advantage * The most overrated skill in the modern world: reactivity… and how to combat it * The world is going to break your heart until one day, if you allow it, your heart will crack open. From that cracked-open heart, we start to find love * A few practical exercises to begin to uncover your dharma * One common denominator in people who seem to achieve a lot of success and have inner success (happiness, gratitude, fulfillment) * Ways we can help our kids nurture their dharma from a young age * Essence mindset vs occupation mindset
Resources We Mention* Everyday Dharma: 8 Essential Practices for Finding Success and Joy in Everything You Do by Suneel Gupta * Man’s Search for Meaning by Viktor E. Frankl * The Alchemist by Paulo Coelho
Episode Highlights With Casey Means* Why underpowered cells and metabolic dysfunction are the root cause of many of our health problems * The reason we're getting sicker despite spending more money on healthcare * Why over 90% of adults have markers of metabolic dysfunction * Which biomarkers are most helpful and cost-effective for understanding your metabolic health * How this all relates to hormones, and how PCOS is often connected as well * The most actionable takeaways on metabolic health that you can do today * Research suggests that the lowest risk range for HbA1c (hemoglobin A1C) is 5.0 to 5.4 percent * There is no universally accepted optimal range for ApoB, but research suggests <80-90mg/dL is ideal * Research suggests that keeping uric acid less than 5 mg/dL for men and 2 to 4 mg/dL for women is associated with the lowest development of cardiometabolic diseases * The optimal range for triglyceride is less than 80 mg/dL * The optimal range for fasting insulin is 2 to 5 uU/mL. Above 10 uU/mL is concerning and above 15 uU/mL is significantly elevated
Resources We Mention* Levels - (Receive 2 free months of membership when you sign up for the Levels annual membership!) * Forever Strong: A New, Science-Based Strategy for Aging Well by Dr. Gabrielle Lyon * Women, Food, and Hormones: A 4-Week Plan to Achieve Hormonal Balance, Lose Weight, and Feel Like Yourself Again by Sara Gottfried
Episode Highlights With Dr. Bradley Nelson* What the Emotion Code is * Thinking of the body on an energy level * What a Heart-Wall is and how to release them * The heart puts out a magnetic field that surrounds the body * 93% of people have a wall around their hearts * How to know if physical symptoms are related to emotions * The way to tap into the subconscious mind * How to ask questions and get answers from the subconscious mind * What inherited trauma is and how to address it
Resources We Mention* The Emotion Code: How to Release Your Trapped Emotions for Abundant Health, Love, and Happiness (Updated and Expanded Edition) by Dr. Bradley Nelson * The Body Code: Unlocking Your Body's Ability to Heal Itself by Dr. Bradley Nelson * Discover Healing
Episode Highlights With Mike* How he ended up sending the first tweet from space * Why Neil Armstrong was his hero growing up and how he got to meet him as an adult * What his first tweet from space was * The profound impact that seeing our world from a different perspective had on him * What changed in his daily experience from being in space * How his body changed from being in space and how it resolved when he got back * The mental health and community lessons he learned from his time in space * Why the lone genius is a myth and why we need community * What inspired his book Moonshot * How to achieve impossible dreams and the mindset that set him up for success * What he learned from his parents that helped cultivate his mindset * Lessons he taught his kids and how his experience influenced his parenting * How to harness nervous system energy for motivation * The 30-second rule for wallowing in regret for 30 seconds and how it's helpful
Resources We Mention* Moonshot: A NASA Astronaut’s Guide to Achieving the Impossible by Mike Massimino
Episode Highlights With Alex* His personal story and how he got into the trauma healing work he does now * The definition of trauma and how he defines it to help people understand it * How small childhood experiences can shift how we relate to ourselves and our emotions * The core emotional needs of children and what happens when they aren’t met * Core emotional needs: boundaries, safety, and love * What a maladaptive stress response is, how it happens, and what to do about it * Trauma is like an ECHO (events, context, homeostatic shift, and outcome) * How to help your nervous system feel safe again * Self love comes down to how we are in relationship with ourselves and how we are in relationship with our feelings and emotions * It often isn’t a question of if our parents loved us but if they were skilled at meeting our particular need for love in the way we needed * His advice for ways to make sure our children feel how much we love them and that our core needs are being met
Resources We Mention* It’s Not Your Fault: Why Childhood Trauma Shapes You and How to Break Free by Alex Howard * Alex Howard - website * Trauma Conference * Book: You Can Heal Your Life by Louise Hay
Episode Highlights With Dr. Youn* How he played guitar and sang in a Jimmy Buffet cover band * What he means by autojuvenation and how to use this to his advantage * The four major causes of skin aging and what we can do about it: collagen degradation, oxidation, inflammation, advanced glycation end products (AGEs), buildup of cellular waste * We lose about 1% of the collagen in our skin each year after a certain age * How sugar relates to aging * What autophagy is and how it can help battle aging * Solutions: what to eat, when to eat, supplements to take, and skincare to use * Some guidelines for autophagy to improve skin health * His commonly recommended supplements: collagen, multi, omega-3 fatty acids, probiotics * Best tips for skincare that actually works * Why our skin needs vitamin C and vitamin E * His take on red light therapy * More advanced skin treatments you can do and which ones he thinks are worth it
Resources We Mention* Younger for Life: Feel Great and Look Your Best with the New Science of Autojuvenation by Anthony Youn, MD * Dr. Youn - Website * Just Thrive * Native Path collagen * Joovv red light * Red Therapy * How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease by Michael Greger M.D. FACLM and Gene Stone
Episode Highlights With Maggie* Her journey with autoimmunity and how she healed * What total toxic burden is and how to assess it * The body is much smarter than any doctor in the world and how to listen to yours * How to be your own primary healthcare provider and what labs to run * Why to test your micronutrient levels and how to do it * Ways to use testing you can do on your own to support your healing process * The three tests she recommends for everyone * How many issues go back to the gut even if a person doesn’t feel like they are having gut or digestive issues * General nutrition steps to reduce inflammation * The three things that you can reduce or eliminate to lower inflammation * 80/20 of lifestyle changes to reduce inflammation
Resources We Mention* Eat to Treat: A Three-Step Plan to Reduce Inflammation, Detoxify Your Life, and Heal Your Body by Maggie Berghoff * Wellnesse - Non-toxic personal care products * Book: Be Here Now by Ram Dass * JJ Virgin's Sugar Impact Diet: Drop 7 Hidden Sugars, Lose Up to 10 Pounds in Just 2 Weeks by JJ Virgin
Episode Highlights With Dr. Gervais* His story and how he got into the work he does * Why we are biologically wired to attune to other people's opinions * The difference between not caring about what other people think and not worrying about what other people think * What identity foreclosure is and what to do about it * Performance based identity vs purpose based identity * Important strategies for working through inner talk and how to avoid performance based identity in our kids * His definition: Excellence is being at home with yourself wherever you are
Resources We Mention* The First Rule of Mastery: Stop Worrying about What People Think of You by Michael Gervais PhD * Man’s Search for Meaning by Viktor E. Frankl * Be Quick - But Don't Hurry: Finding Success in the Teachings of a Lifetime by Andrew Hill and John Wooden * Mind Gym by Gary Mack
Episode Highlights With Michael* How his first time ever meditating was with Deepak Chopra and what it was like * Why indoor air quality is so important * We breathe 20,000 times per day and the air we breathe can make a huge difference * Why there can be mold problems even in homes that are immaculate and always kept clean * How mold gets into our homes and it isn't always a water leak * What he recommends about mold testing in the home * The top places he finds mold growing and what remediation looks like * What to do with buying, building, or remodeling a home to reduce chances of mold * Effects of mold in the body that we may not realize * Warning signs to look for with mold * His take: all autoimmunity has some connection with mold * Ways to help support the body after mold exposure
Resources We Mention* The Dust Test * The Healing Organization: Awakening the Conscience of Business to Help Save the World by Raj Sisodia and Michael J. Gelb
Episode Highlights With Dr. Martone* How he raised a deer! * The real truth on the optimal sleep position and why we can have trouble sleeping that way * Best sleep posture tips and how to benefit from them * Sleeping on the left side during pregnancy and how to get back to good sleep posture after birth- is it really true not to sleep on the back during pregnancy? * The reasons we toss and turn at night: pain, safety, and how to fix it * You are really only in control of how you fall asleep so to give yourself the best chance of staying asleep, you want to master falling asleep * How breath and respiration affects sleep * The vagus nerve controls 80% of the parasympathetic nervous system and how to support it during sleep * Other ways to support the vagus nerve * How to use scent to improve sleep and induce deeper states of relaxation * Why we need more sleep in the winter and how this can help the immune system * Your heart is one of the only organs that can metabolize cortisol in high doses so things like exercise and sauna can help regulate cortisol * One hour of sleep before midnight is worth two after * The real deal on alcohol and the impact for sleep * His take on melatonin and how/when to use it or not * Don't think yourself to sleep. Instead, remember yourself to sleep and how to use memory to help yourself sleep better (cool tip) * What it means when we do and don't remember our dreams
Resources We Mention* Dr. Peter Martone - website - Use code Katie15 for a discount * Oura Ring * Magnesium for better sleep * Dreamland Baby * Book: Atlas Shrugged by Ayn Rand * Book: The Zig Zag Principle by Rich Christiansen
Episode Highlights With Dr. Whitfield* Why he and I both love the show Ted Lasso and highly recommend it * What breast implant illness is and why it can be difficult to pinpoint and how much of the body it can affect * Do all women experience problems from breast implants or do some do ok? * Factors that make women more at risk for BII * What to be aware of with explant surgery and considerations to understand * The lymphoma connection to implants and how to remove them safely * The stats about implants and complications * What to do if you're considering explants * Specific supplements and interventions he recommends for inflammation * Uncommon symptoms that can be related to breast implant illness and inflammation * His advice for inflammation even if you don't ever work with him
Resources We Mention* Dr. Robert Whitfield - Website (use code wellnessmama for a discount) * Breast Implant Illness Podcast * Book: Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine by Robert H. Lustig * Book: Who Not How: The Formula to Achieve Bigger Goals Through Accelerating Teamwork by Dan Sullivan
Episode Highlights With Dr. Amy* She didn’t play with Barbies as a kid but the funny thing she played with instead * Why she switched from emergency medicine to the work she does now * The connection between sexual health and longevity * Correlation between people who are more sexually active and lower all cause mortality * Some of the reasons for the decline in libido * The importance of being able to activate the parasympathetic nervous system for overall and sexual health * The misinformation about hormone testing and hormone replacement * Universal things that contribute to longevity and health: exercise, lean muscle mass, sleep, healthy diet, sunshine * Why she recommends sun and how she balances this with sun health * In studies, those with the lowest sun exposure had the highest risk of death * Her recommended supplements for longevity and slowing aging * Her take on Ozempic * What to know about peptides and when they can be useful * Why sauna is one of her top biohacks * Her take on cold water exposure * Even more reasons to lift weights, especially as we get older
“It’s better to be brave than perfect.” Dr. Amy KillenResources We Mention* Amy B. Killen - website * HOP box * Docere Clinic * Book: Comfort Crisis by Michael Easter
Episode Highlights With Dr. Nashat* Her journey from ER doc to functional medicine fertility doc * How cortisol interferes with hormone production and can be related to infertility * Her own journey with IUI and IVF and why she’d do it differently if she knew what she knew now * Why male and female fertility matter in the fertility equation * What happens in the 90 days pre conception directly influences egg and sperm health * Why egg health is not static and can improve over time * What AMH is and what it actually indicates * Why sperm counts are expected to go to 0 in the next 40-50 years * How detox comes into play with fertility protocols * The liver is your laundromat and how to support it * How basal body temperature relates to fertility and how to use this data to your advantage
Resources We Mention* Nashat Latib - website * 10 Steps to Optimal Health and Hormones * Oura ring * Book: Breaking the Habit of Being Yourself by Dr. Joe Dispenza
Episode Highlights With Lisa* How she shifted from IT into her current work * Action speaks louder than words but experience trumps action * How she teaches life lessons through kitchen skills * The importance of experiments * How to shift mindset through food experiences with kids * Kids are so capable of understanding and making good choices about food and about life * Her take on stem classes and their possible downsides * Right brain focused approaches to education with kids * How cooking is a great integrated whole brain experience with both right and left brain activities * Our kids futures will look different than we can predict and how to help them prepare * How to create more opportunities for right brain learning with your kids
Resources We Mention* Freedom Kitchen * Book: The World is Flat by Thomas L. Friedman * Book: Think and Grow Rich by Napoleon Hill
Episode Highlights With Dr. Christy* Why she started researching iron overload and eventually wrote a book on it * The unknown dangers of both high iron and low iron and how to get a correct understanding of if you have either one * Why females are typically more likely to have low iron issues but this can change as women get older * Kids are more at risk for being low in iron * Calcium binds to iron and makes it harder to absorb * The reason iron testing doesn’t happen early enough in pregnancy and why it is important to test pre pregnancy * What ideal ranges of iron look like at different phases of life * Genetic testing for iron and what to look for to know your genetic status related to iron * What to do if you do have high iron levels and how to find a practitioner that can actually help you * Good genes to check in your kids at a young age * Important info about iron supplements and best and worst supplements and foods for either iron status
Resources We Mention* The Iron Curse by Dr. Christy Sutton * Nutrition Genome - gene testing * Dr. Christy Sutton - homepage * The Iron Curse Workshop * MTHFR Workshop * Book: Health and Nutrition Secrets That Can Save Your Life by Russell Blaylock
Episode Highlights With Catharine* Algae is a food and not a supplement and was the first food on earth * Macro algae vs micro algae * Why algae is the most nutrient rich food in the world * The reason you actually want farm grown algae and not wild grown algae * Spirulina vs Chlorella * Algae shows up when there are toxins or bacteria and works as a cleanup crew * It also works as a clean up crew in the body * Algae has individual aminos * The reason we need algae more now than we have in the past * How algae affects mitochondria in a positive way and reduces free radicals * Why these are ok to eat during a fast and can actually improve outcomes * How chewing these algae can help with bacteria in the mouth and support oral health
Resources We Mention* EnergyBits - Use code wellnessmama for a discount * Book: Brain Energy: A Revolutionary Breakthrough in Understanding Mental Health--and Improving Treatment for Anxiety, Depression, OCD, PTSD, and More by Christopher M. Palmer MD
Episode Highlights With Gina* The real deal with our sugar consumption, especially this time of year * Harmful effects of sugar and the long term problems with too much sugar consumption * The average consumption of sugar for kids on halloween is 3 cups! * Sugar can be highly addictive and have a similar impact as drugs * There are over 260 ways to say sugar on a label so it might be in something and you not even know * The benefits of glutathione and why it is so important for health * Her unique ways to get glutathione * Glutathione is a tri-peptide that is naturally occurring in the body but can become depleted with exposure to toxins, sugar, etc and glutathione can help counteract the negative effects of some of those sugars * Why our bodies demand for glutathione is higher than ever before * Glutathione can cross the blood brain barrier * Her own personal 80/20 for daily health
Resources We Mention* Glutathione Products - Best {Daily} Ever * Her website and blog * Book: The Mind of the Cells by Satprem
Episode Highlights With Dr. Afrouz* How she went from wanting to do neurosurgery to the work she does now in naturopathic medicine * Why the things people come in for her to help with often aren’t the things they need to work on * The mind and body connection and how she uses biopsychology in her practice * Modalities she uses to help address the subconscious and inner emotional aspects * Better questions to ask yourself in getting to better health answers * Common pitfalls she sees that women encounter when it comes to hormone health * Ways to support proper hormone function as a woman * The importance of sunlight for hormone support * How to approach your health from a perspective of curiosity instead of judgment * The way she reversed her own Hashimoto's with crying, iodine, and other modalities * Ways to support liver health
Resources We Mention* Dr. Afrouz Demeri * Molecules Of Emotion: The Science Behind Mind-Body Medicine by Candace B. Pert * You Are the Placebo: Making Your Mind Matter by Dr Joe Dispenza * The Biology of Belief: Unleashing the Power of Consciousness, Matter, & Miracles by Bruce H. Lipton * Mind Over Medicine: Scientific Proof That You Can Heal Yourself by Lissa Rankin M.D. * Cured by Jeffrey Rediger M.D. * Ted Lasso
Episode Highlights With Cameron* How he used to own monkeys and piranhas and how this was actually part of his own health journey * The total health collapse he had that led him into health and wellness and how he discovered Kava * Desperation and inspiration are the two main pathways to growth * What Kava is and where it grows natively * How Kava impacts the body * The unique effects of Kava and how it can lead to better focus and connection without the downsides of something like alcohol * Understanding the safety concerns with Kava and why sourcing and form matters * Breaking down the myths about Kava and liver safety * Kava is one of the most well studied plant compounds in the world * The psychological effects of Kava and how to use it for the most benefit * How Kava naturally elevates dopamine without having to put glucose in or have outside stimulation * Ways Kava benefits women specifically * How Kava can support parasympathetic state * Kava can help regulate hormones for women
Resources We Mention* TruKava * Article - Is Kava Safe to Consume? * Weston A. Price books * 12 Rules for Life by Jordan B. Peterson
Episode Highlights With Shawn* How he didn’t eat a salad until he was 25! And what led to his nutritional shifts * What led to his massive health transformation * Fascinating data about how our social connections impact our health * Science-backed reasons that family meals are so important * People who have healthy social ties have about a 50% reduction in all-cause mortality * Families that eat together only 3 times a week have a reduced risk of obesity and disordered eating * Up to 80% of doctor visits today are from stress-related causes * Cravings are cultural and we can shift them * Tips for actually implementing family meals to get the benefit
Resources We Mention* The Model Health Show - His website and podcast * Eat Smarter Family Cookbook: 100 Delicious Recipes to Transform Your Health, Happiness, and Connection by Shawn Stevenson * Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success by Shawn Stevenson * Real Plans * Wellness Mama's Bulk Cooking Guide * Staying Sane in an Insane World by Greg Harden
Episode Highlights With Ashley* Her experience as an amateur beekeeper and how she got into it * How being around bees can help with parasympathetic * Understanding the importance of rest and the actual definition * How rest can help us do hard things and improve other areas of life * Recovering from her trauma as part of her healing journey * Simple practices to learn rest and connect to the body * How nature helps with rest and the stress response cycle * Ways to break the stress response cycle and downshift into rest * What a body budget is and how that can help us rest
Resources We Mention* Permission to Rest: Revolutionary Practices for Healing, Empowerment, and Collective Care by Ashley Neese * Eidon Minerals * Upgraded Formulas * The Untethered Soul: The Journey Beyond Yourself by Michael A. Singer
Episode Highlights With Katie* Sharing some life lessons, new directions, new shifts, and letting go * Where we’ve come from - the journey to more integrated health * How nothing shifted substantially for my health until I also addressed the inner mental/emotional side and worked on letting go * How I've changed over the past 100 episodes * What some of my biggest adjustments in life have been * How I've navigated divorce and the vow I made as I moved through that * Ways that we helped our kids with big life changes and how we held safe space for them to process their emotions * What I call a "caterpillar death" of Wellness Mama and the obituary I wrote to put the old vs new into perspective * An authentic introduction to myself and what I'd like to share with all of you
Resources We Mention* Book: Conscious Uncoupling: 5 Steps to Living Happily Even After by Katherine Woodward Thomas * Eidon * LMNT * Upgraded Formula
Episode Highlights With Julie* How she found the love of her life in her fifties * Her own story with autoimmunity that led her to the work she does now * What the inflammation spectrum is and how to address chronic inflammation * The biggest drivers in inflammation and autoimmune disease * How toxins contribute to inflammation and autoimmunity * Why we need 6-9 cups of vegetables a day for micronutrients * How to create a haven in our home and nurture resilience for other experiences and exposures * Why autoimmunity affects women proportionately more than men * Many people who show up to her for help are perfectionists and how this influences health * How our bodies and especially our brains detox during sleep and how to support this * Her tricks for sleep health * Our bodies hear our thoughts and take them as truth * How to shift mindset to shift your health * Create a positive healing statement
Resources We Mention* Detox Jumpstart 30-day program * Julie Michelson - Website * Wellnesse * The Bulletproof Diet by Dave Asprey
Episode Highlights With Dr. Inna* The fun life turn that happened when she decided to learn English as an adult * How hormones shift at different phases of life for women * The first hormone to drop in perimenopause * Progesterone is a natural anti-anxiety hormone * Understanding progesterone, testosterone, and estrogen for women in perimenopause and menopause * How perimenopause and menopause can affect the adrenals * Nutrition is 80% of success for hormone health at every phase * Why we need more protein as we age * Best sources of fat for hormone health * Hormones are activated or deactivated in the liver and how to keep the liver healthy * How to break the stress cycle to replenish hormones * There is no relaxation in the body without magnesium being available * When to test hormones and what to look for in the results * Why some women feel better on hormone replacement but some feel worse
Resources We Mention* Midlife Wellness Institute - Website * Magnesium * LMNT * Women's Bodies, Women's Wisdom by Christiane Northrup M.D. * The Sexy Years: Discover the Hormone Connection--The Secret to Fabulous Sex, Great Health, and Vitality, for Women and Men by Suzanne Somers
Episode Highlights With Katy* Breast health through the lens of movement * Understanding why breasts need to move and how to do that without injury * The way you move moves your body in a particular way * If you want breasts that are well supported, do movements that build strength in support * Movements like pushups or hanging as a test of chest movement and strength * How carrying babies and breastfeeding can lead to stiffness in the upper body * Why to work up to being able to hang by holding onto a bar for one whole minute each day * How to work better movement into the things you're already doing * Ways to counteract too much single-position input like looking at a phone * How our core is affected by what is happening in the hips and the shoulders * A tip for getting better movement and benefits even from walking * We're so much more fluent in the importance of food than the importance of movement
Resources We Mention* Rethink Your Position: Reshape Your Exercise, Yoga, and Everyday Movement, One Part at a Time by Katy Bowman * More books by Katy Bowman * Hanging board on Amazon * Book: Are You There God? It's Me, Margaret. by Judy Blume
Episode Highlights With Brian* Why he repelled down a building to raise money for charity and help kids * The common factors he sees as contributing to the rise in chronic disease in society * Why the current system supports disease and not optimal health * His 5 keys to the wellness lifestyle: DREAM- Diet, Relaxation, exercise, adjustment, and mental wellness * Diet is everything that goes into your body from the outside world, including food, relationships, books, etc * His 5 dealbreakers in his household: artificial sweeteners, high-fructose corn syrup, hydrogenated oils, artificial flavors or colors, no gossip * Discipline is not about deprivation… it is about making empowering choices * How nervous system health comes into play for health and how to improve it * Why the nervous system is the master control system for the body * If nervous system health isn’t optimal, no other aspect of health is going to line up * Why the majority of people are living in sympathetic dominance and how to get out of it * Steps to set your child up for nervous system health * How to use HRV as a tool of monitoring nervous system health * Factors to address stress and sleep * Drop this saying from your vocabulary: everything in moderation
Resources We Mention* D.R.E.A.M. Wellness: The 5 Keys To Raising Kids For A Lifetime Of Physical And Mental Health by Dr. Brian Stenzler * Brian Stenzler - website * Oura Ring * Knowewell * dreamwellnessbook.com * Book: Arnold: The Education of a Bodybuilder
Episode Highlights With Scott* How he came face to face with a bear and a shark and survived * Understanding financial literacy and teaching this to our kids at a young age * Passing on a generational legacy to kids * Steps for building financial literacy with kids and preparing them for wealth at a young age * The three “E”s of wealth with kids * How to use the Gravy Stack app for teaching kids wealth * Expectations, Expenses, and Extra Pay as Teachers of finances with Kids * The things that differentiate families that create generational wealth * Mindset keys to raising value creators * Common pitfalls in parenting and how to avoid them * Are you passing on money trauma to your kids without knowing it? * The number one thing he learned from legacy families: kids need heritage not inheritance * Why he doesn’t recommend an allowance and what to do instead * 4 stages of earning for kids: Earning, asset appreciation, community gigs, service or product business * Then save, invest, share, and spend * His thoughts on college and higher education and why skills beat degrees * 56% of college students get debt but not the degree * Less than 1 in 4 22-year-olds are financially independent
Resources We Mention* GravyStack * Smart Money Parenting Podcast * Value Creation Kid: The Healthy Struggles Your Children Need to Succeed by Scott Donnell and Lee Benson * The Road Less Stupid by Keith J. Cunningham * Tiny Habits by BJ Fogg PhD
Episode Highlights With Priyanka* How her own health journey led to her helping women with health using her background in the data world * Why were women not included in clinical research until 1993, and why are women diagnosed years later than men for the same conditions * How to actually make the best use of data that we now have access to * Vaginal discomfort is the leading reason women seek medical help in the US * At any given moment, 30% of women have some form of vaginal dysbiosis * The reason the vagina is meant to be acidic * What her data set on the vaginal microbiome is showing and what we can learn from it * The most common vaginal dysbiosis and what we can learn from it * 84% of people with vaginal dysbiosis have no symptoms and get no treatment * 66% of people who have a yeast infection actually have something else * The role sex plays in the vaginal microbiome * What boric acid is and the real data on the research here * Do vaginal probiotics work? And what to know about them * How vaginal health affects fertility, pregnancy, and birth and what to know to optimize this
Resources We Mention* Evvy * Invisible Women by Caroline Criado Perez
Episode Highlights With Lauryn* How she also used to be a journalist and reporter * Her story of 13 incurable illnesses and eating disorders and how she recovered * What led to her breaking the normal medical model and researching the root cause * The gut and mind connection * Why healing is 80% mindset * Understanding stress at a deeper level and how this relates to gut health * Fascinating studies on hunger signals, stress, and nourishment from food (and how even metabolic response changed) * How to shift your mindset to facilitate healing * What her gut brain method is and what German new medicine is * Why so much disease is linked to stress (and how this can help you) * Fascinating links between certain life experiences and certain illnesses (like grief/loss and certain cancers, or IBS and “undigestible conflict,” or skin issues and feelings of being attacked * How German new medicine looked at brain scans of people experiencing certain symptoms and the correlations they found * Heal the body with the mind and the hidden links between life events and disease * How to release the issues in the tissues * Anger, sadness, fear, guilt, and shame as core negative emotions * The way generational issues and even experiences in utero can affect future issues * Her core pillars of health from a physical perspective * A reason to chew your food a lot longer * Simple supplements that can help with gut health * Remedies for sluggish gallbladder * A great simple at-home breathing test and challenge * Humans are nutrients
Resources We Mention* Dr. Lauryn Lax - Website * Moldageddon: 5 Steps to Conquer Mold & Mycotoxin Illness for Good by Dr. Lauryn Lax * The 28 Day Gut Kickstart: Optimize from the Inside Out by Dr. Lauryn Lax * Total Gut Reset: Optimize Your Health With Your Second Brain by Dr. Lauryn Lax * The Body Keeps the Score by Bessel van der Kolk M.D. * Biology of Belief by Bruce H. Lipton * How to Win Friends and Influence People by Dale Carnegie
Episode Highlights With Alisa Vitti
- How she sat and learned with one of the only female zen masters and what she learned from that experience
- Reconnecting with her feminine energy
- What cycle syncing is and how to use it to your advantage
- Why we actually need more calories in certain phases of our cycle like the luteal phase
- How to use certain foods strategically to deal with estrogen surges throughout the cycle
- Fitness and your cycle and how to train optimally in each part of the cycle
- A reason to avoid excessive cardio in the second half of your cycle and focus on strength training
- Why she doesn’t recommend women do fasted workouts
- Best times for biohacks specific to your hormones including when to use workouts, cold plunges, and other biohacks
- The downside of early morning wake-ups at certain parts of the cycle
- Why women need more sleep
- Understanding libido and what to learn from libido shifts
Resources We Mention
- In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life by Alisa Vitti
- WomanCode: Perfect Your Cycle, Amplify Your Fertility, Supercharge Your Sex Drive, and Become a Power Source by Alisa Vitti
- Flo Living - Website
- Daughters of the Earth by Carolyn Niethammer
- Woman: An Intimate Geography by Natalie Angier
- The Path of the Priestess by Sharron Rose
Episode Highlights With Dr. Stillman
- How he got into functional medicine and conventional medicine and now works with many families
- The importance of light, sunlight, and how to optimize this
- We are each our own primary healthcare providers and his approach of partnering with families for better outcomes
- How to create an optimized natural light environment and know the level of lux in the light exposure you get
- Average indoor light exposure is about 20 lux and it can be 100k+ outdoors even on a cloudy day
- How hormones and neurotransmitters are impacted by light exposure
- The real problem with sunscreen and sunglasses and the amazing health outcomes from increasing light exposure
- How much light exposure do we actually need?
- What the literature on sunscreen and skin cancer prevention actually says and why certain ones can be especially harmful
- The sun reduces all cause mortality
- What UVB light is and how it's beneficial (this research was awarded the Nobel Prize in 1904)
- Reasons not to wear sunglasses and the surprising history of how they became popular
- The connection between nutrition and light
- Why skin cancer rates double every few decades even with more sunscreen use and what to do about this
- How to “eat your sunscreen” and nourish your body from the inside out with folate and other nutrients
- Lentil sprouts: an easy hack for consuming folate
- His take on high dose iodine
- Why we need more minerals and how to get them effectively
- The stress and mineral connection
Resources We Mention
- Dr. Stillman - Website and group coaching programs
- Skindeep database
- Book: The Influence of Ocular Light Metabolism by F. Hollwich
- Book: The invisible Rainbow by Arthur Firstenberg
Episode Highlights With Naveen
- 99% of the genes in our body don’t come from our mom and dad but from the 100 trillion microbes that call our bodies home
- How oral health relates to overall health and gut health
- What the oral microbiome is and how to improve it
- How oral health is connected to colorectal cancer and heart disease
- Why the bacteria in the mouth is related to digestion, nitric oxide production and so much more
- What biofilms are in the mouth and what to do about them
- Oral prebiotics, probiotics and postbiotics
- The difference between genes and gene expression and how gene expression is constantly changing
- A parenting discussion about purpose and helping raising kids who can help the world
Resources We Mention
- Viome - Use code wellnessmama for a discount
- Evvy - Vaginal Microbiome Test
- Book: Existential Physics: A Scientist's Guide to Life's Biggest Questions by Sabine Hossenfelder
- Book: A Thousand Brains by Jeff Hawkins
- Book: Why We Sleep by Matthew Walker
- Wellnesse - Toothpaste and Oral Probiotics
Episode Highlights With Dr. Isaac
- How he got to study with meditation masters in the Himalayas and how this led to what he calls open heart medicine
- What the survival paradox is and how it's a new paradigm of understanding health and disease
- How this relates to fight or flight and what this does to the body
- The feminine principle in Chinese medicine and how this relates to health
- What alarming protein is and how it impacts the body
- Moving from reactivity to responsiveness
- The fibrotic process that happens when the body locks down emotions
- What the most reactive foods are and how to avoid foods that will contribute to the survival system activating
- How cytokine storms relate to the survival paradox
- What galactin 3 is and how to block it to attenuate the inflammatory response
- The importance of addressing toxins in food and water
- Ways to give our kids the best foundation in life and help them avoid the survival paradox
- The studies on gratitude and health and how to nurture this
- Letting go vs. giving up
Resources We Mention
- Econugenics
- The Survival Paradox: Reversing the Hidden Cause of Aging and Chronic Disease by Isaac Eliaz, MD
- Pectasol - Amazon
Episode Highlights With Dr. Leaf
- The problem with how we take care of depression, anxiety, and mental health
- How the mind can influence the brain and vice versa
- Why the brain isn’t the cause, it is the responder, and why this reductionist approach has been a disservice to those who struggle with mental health
- The problem with labeling conditions based on just looking at the brain and a better approach
- What mind management is and how to help our kids have a good foundation of this
- The neurocycle as a tool to help kids work through struggles
- How suppression creates imbalances in the brain and the body
- The most important thing we can do for our child’s mental health (hint: it starts with the parents)
- How to model mental health skills to our children
- The neurocycle approach to helping children become aware of and process things that happen to them and their interpretation of these events
- Why children can interpret body language so well and how to manage our own minds in a way that helps them
- How to model the neurocycle for your kids and make it part of your family culture
- You can’t make your children happy and you can’t fix them
- Safety net parenting vs. helicopter parenting
- Most kids are only getting 7-10 minutes a day of free play, but they need 3-4 hours optimally
- Why to let your child be upset and cry when they are experiencing big emotions
- How giving your child space to struggle will help them work through their feelings safely and shape their own identity
- You can’t change what has happened to you but you can change what it looks like inside of you
You can’t change what has happened to you but you can change what it looks like inside of you - Dr Caroline Leaf
Resources We Mention
- How to Help Your Child Clean Up Their Mental Mess: A Guide to Building Resilience and Managing Mental Health by Dr. Caroline Leaf
- Cleaning Up Your Mental Mess: 5 Simple, Scientifically Proven Steps to Reduce Anxiety, Stress, and Toxic Thinking by Dr. Caroline Leaf
- Switch on Your Brain: The Key to Peak Happiness, Thinking, and Health by Dr. Caroline Leaf
- Caroline Leaf - website
- The Lord of the Rings by J.R.R. Tolkien
Episode Highlights With Dr. Appelbaum
- The misdiagnosis and missed opportunities of vision and eyecare and why healthcare has it all wrong about the eyes
- Eyesight and vision are different things and need to be treated differently
- Eyesight refers to how well you can see on a chart or in a classroom
- Vision refers to how our eyes work together and how we derive meaning from the world around us
- Why vision problems are brain problems and why there is a fix for these
- Most doctors are reactive rather than proactive when it comes to vision
- All functional visual skills are learned skills
- Screens and even early reading might be contributing to eye issues
- Many vision problems are maladaptations
- How motion sickness, trouble with eye contact, resistance to reading, etc can be symptoms of vision struggles
- Vision therapy is physical therapy for the brain through the eyes… and how it works
- How vision relates to sports performance
- Over 80% of what kids learn in classrooms comes from visual inputs and many kids have things going on that interfere with optimal visual processing
- Why he believes that things like ADD, ADHD, and dyslexia are incomplete diagnoses unless vision is also evaluated
- Why it is estimated that by 2050, half of the world will be myopic
- The vast majority of motion sickness has a visual component that is treatable
- Why vision should not get worse with age unless there are functional problems that are impacting our ability to use our eyes well
- Even if someone needs glasses, prescription should not get worse each year
- Exercises to help open up periphery and improve vision
- Any brain at any age can be taught and neuroplasticity is lifelong
Resources We Mention
- ScreenFit - Use code WELLNESSMAMA for a discount
- Covd.org (vision therapy resources)
- Shift Your Mind by Brian Levenson
- Vision First - Website
- Screen Pandemic - Free Webinar
Episode Highlights With Amy
- Her own drastic story with conventional medicine and how this led her to functional medicine and the work she does
- The common triggers and causes of the rise of chronic disease
- Why she defines autoimmunity as a spectrum and commonalities among conditions
- How to know where you are on the spectrum
- 5 factors: toxins, infections, gut issues, diet, and stress
- Why ¾ of the triggers and causes of health issues are not genetic and are within our control to change
- The power of the mind and how much our inner voice relates to health
- Her four pillars of functional health: 1- getting rid of grains and legumes, 2- tame the toxins, 3- relieve our stress, 4- address infections
- How to address and remove toxins in the body
- Gut cells turn over every 24-48 hours so they can repair quickly
- Why we need a wide range of foods for gut diversity and how things like vegetables, spices, herbs, and other foods can be helpful
- How to know which plant foods are best for your specific genes and ancestral needs
- Seasonal eating can help gut health
- How to apply the 80/20 principle to optimal living
Resources We Mention
- Amy Myers - Website
- The Autoimmune Solution: Prevent and Reverse the Full Spectrum of Inflammatory Symptoms and Diseases by Amy Myers, MD
- The Thyroid Connection: Why You Feel Tired, Brain-Fogged, and Overweight -- and How to Get Your Life Back by Amy Myers, MD
- Wellnesse
- Viome
- The Road Less Traveled by M. Scott Peck, MD
- Hyperbaric Pro
Episode Highlights With Tina
- Preparing for back to school with a family
- Core things that can help us get back into a routine for school
- Health things to keep the immune system strong when going back to school
- The importance of morning sunlight - her tips
- Her most crucial parenting advice
- The power of words and the energy you bring to any situation
- A fantastic strategy that her dad used that helped shape her mindset
- Her mantra: everything works out perfectly for me
- Key factors for good gut health - what to avoid and what to include
- Biggest myths about probiotics and what to look for
- Probiotics don’t need to be alive in the fridge… they need to be active in the intestines
- The real deal about CFU counts
- 90% of serotonin is produced in the gut along with dopamine and many other things
- How to optimize neurotransmitters through the gut
- What psychobiotics are and how they can support mental health
Resources We Mention
- Just Thrive Health - Use code wellnessmama15 for 15% off
- Just Thrive Health - Instagram
- Just Thrive - IgG
- 539: Tina Anderson on Psychobiotics, Gut Brain Connection and Just Calm
- 327: Optimizing Gut Health to Keep the Immune System Strong With Tina Anderson
- 244: Tina Anderson on Debunking Probiotic Myths
- BrocElite
- The Four Agreements by Don Miguel Ruiz
- I can See Clearly Now by Dr. Wayne W. Dyer
Episode Highlights With Lisa
- Her incredible near death experience that changed her life
- The difference between DNA and epigenetics
- How things like emotions and trauma can be passed on in our DNA
- What informational tags are and how they're passed on
- How to identify our inherited patterns and how to separate those from learned behaviors
- Parenting tips and how to help our kids build confidence in a healthy way
Resources We Mention
- Lisa Thomas - Website
- Epigenetics Masterclass - August 19th
- The Four Agreements by Don Miguel Ruiz
- The Big Leap by Gay Hendricks
- Letting Go: The Pathway to Surrender by David R. Hawkins MD
Episode Highlights With Marisol
- Why she says she has a health retreat addiction and her favorite one to date
- What makes castor oil so unique from a health perspective
- Castor oil as the number one thing in an at-home pharmacy or beauty cabinet
- Why castor oil is considered the master carrier oil
- How castor oil can transport things into deeper levels of the skin
- Can castor oil improve collagen and elasticity of skin?
- How castor oil can increase nitric oxide production
- The way castor oil can break down biofilms and help the microbiome
- How to use castor oil on the eyes at night to support both eyelashes and healthy eyes
- Tips for using natural oils to promote thicker, stronger hair
- 7 essential oils for hair growth
- How to use castor oil to wash your face and combine with lymphatic massage of the face
- A simple remedy you can make with castor oil and baking soda (one-to-one) to help with bug bites and small cuts or rashes
- What castor oil packs are and what they can help with
- Castor oil pack recommendations for hormones, liver, and injuries
- How to do “wet” dry brushing with castor oil for better skin
- Castor oil for scars and post tattoo care
- What to look for in a high quality castor oil
Resources We Mention
- Queen of Thrones - Castor Oil and Castor Oil Packs
- 272: Dr. Marisol Teijeiro on Castor Oil for Digestion, Health, & Beauty
- Hair Therapy Essential Oil from Plant Therapy
- The Bible
- Tao Te Ching by Lao Tzu
- The Game of Life by Florence Scovel Shinn
Episode Highlights With Amber
- Why she dances to old school hip hop and how she got into this as a mom of four boys
- What the five anxiety styles are and why they are important
- Discovering our own superpowers and drivers
- Where your style isn’t serving you but the flip side is your superpower
- The five anxiety styles: lover, fighter, executive, visionary, and dynamo
- How she defines overwhelm and why it differs from other ways it is often defined
- The amount your actions are aligned with your values determines your level of overwhelm.
- Disconnecting the idea that busy equals overwhelmed
- How to know which style you are
- Self-care suggestions for each style
Resources We Mention
- Her website and Quiz on anxiety styles
- The Unflustered Mom: How Understanding the Five Anxiety Styles Transforms the Way We Parent, Partner, Live, and Love by Amber Trueblood
- SuperBetter: A Revolutionary Approach to Getting Stronger, Happier, Braver and More Resilient by Jane McGonigal
Episode Highlights With Alex
- What circadian biology is and understanding the foundational aspects of it
- The big factors that impact circadian rhythms
- How light, temperature, and food timing affect circadian rhythms and sleep
- Why blue light isn’t bad but why timing matters so much
- More reasons why morning sunlight is so important
- Sunlight can help stimulate the mitochondria and even help thyroid function
- How to optimally time light exposure
- Why social media exposure at night can interfere with sleep beyond just the light exposure
- Every organ has a clock and the master clock in the brain is largely controlled by light
- What chronotypes are and how these can shift over time and phases of life
- A light device that can help in rainy or dark climates or for people who can’t get optimal daily light
- 97% of night shift workers are still sticking to circadian cues of day shift and how this is tough on circadian rhythms
- Tips for optimizing light for shift workers or people who have to work at night
- Ways to help minimize jet lag when traveling
Resources We Mention
- AYO - Circadian Health Wearable (Use code wellnessmama for discount)
- Man’s Search for Meaning by Viktor E. Frankl
Episode Highlights With Dr. Erin
- How she got into breastfeeding medicine and researching the microbiome
- The difference in microbiome from vaginal and cesarean and how to optimize each
- Important bacteria that is now missing from many people's microbiome that is very important for babies and that c-section babies don’t get at all
- How breastfeeding provides important prebiotics and probiotics
- Why latching is a big issue for many breastfeeding relationships
- How lip and tongue ties impact breastfeeding and can cause issues for mom and baby
- Why lip ties are often over-diagnosed but tongue ties can be under-diagnosed
- The golden hour after birth for getting milk production started
- Factors that affect supply and what to do about low supply
- The fascinating science of how mom and baby's bodies interact and how the mom's milk supply adapts to exactly what the baby needs
- What triple feeding is and if she ever recommends it
- How mom can protect her own mental health during breastfeeding and how partners and family can be supportive
- Why mastitis is often misunderstood and poorly treated
- Helpful supplements for postpartum and breastfeeding and supplements to avoid
Resources We Mention
- Breastfeeding MD - Website
- Latching Logic - Use code wellnessmama50 for a discount off
- Breastfeeding MD - Instagram
- The Saint, the Surfer, and the CEO: A Remarkable Story about Living Your Heart's Desires by Robin Sharma
Episode Highlights With Adam
- His own story of attachment issues as a child and how he got into this work as an adult
- What is attachment theory and how attachment styles impact relationships
- How attachment styles can shift throughout life and in different phases of life
- Why having kids can change the attachment styles of the parents
- Anxious attachment can sometimes stem from not getting enough oxytocin in childhood and how this can lead to seeking partners who are avoidant in relationships
- Steps to shifting from anxious or avoidant attachment patterns to healthier patterns
- How parents can help create strong attachment styles in their children
- The importance of context in understanding attachment styles
- Curiosity not judgment in relationships
- How to build a self-correcting family system to benefit your kids
- Ways to help your kids communicate with you with non-judgment and curiosity
- Men adapt to problems and change for circumstances, not for relationships
- Women constantly adapt and iterate within relationships
- Why men are more stressed and depressed in today’s world and some factors that can help
- Men only change for circumstances and why this is important to understand in relationships
- Three pieces of life advice: 65% of adults have an attachment issue, attachment issues bring the most relationship issues, you can absolutely change it and you just have to understand the steps
Resources We Mention
- Adam Lane Smith - Website
- Attachment Bootcamp Video Course - Use code Katie for a discount
- Exhausted Wives, Bewildered Husbands: Why your marriage is hurting, and how to blossom as a couple by Adam Smith
- No More Mr Nice Guy: A Proven Plan for Getting What You Want in Love, Sex, and Life by Robert A. Glover
Episode Highlights With Jeff
- Why he does a yearly event called “challenge the trainer” where clients and friends challenge him to various challenges like feats of strength and embarrassing things
- Why he often works with parents
- Bold statements: chronic pain is easy to fix and becoming fit is even easier
- The simple things that help us stay pain free and fit as we get older
- Why things like chronic cardio and jogging can lead to injury if our bodies aren’t ready
- How to increase mind muscle connection for more effective workouts
- His near death experience and other experiences that have helped shape his mindset
- Why mobility and these stretches can actually help improve HRV and sleep as well
- The nervous system tie in with mobility
- Relax, rewire, retrain
- Why breathwork actually burns fat more than exercise at times
- 84% of fat loss is through breath
- How just 10-15 minutes a day of breathwork can lead to substantial fat loss
Resources We Mention
- Next Step - His video library and website (Use code MAMA30 for 30% for limited time)
- Next Step - Jeff Sidwell - Instagram
- Healthy at 100: The Scientifically Proven Secrets of the World's Healthiest and Longest-Lived Peoples by John Robbins
- Factfulness: Ten Reasons We're Wrong about the World--And Why Things Are Better Than You Think by Hans Rosling
Episode Highlights With Dr. Floyd
- Why he wrote his first books in 5th grade
- Why over 90% of Americans are considered sick and have at least one symptom of metabolic dysfunction
- The early warning sign symptoms of metabolic disease
- We make our entire bodyweight worth of ATP every day
- ATP is the energy currency of the cell and excess fructose depletes it
- How Uric Acid comes into play and why this is important
- How to support mitochondria in the body
- His completely free biohacks that make a tremendous difference
- Supplements he recommends and feels like are worth the cost
- Why everyone should be taking magnesium
Resources We Mention
- Dr. Robert Floyd - website
- 621: The One About Morning Sunlight – Short Episode
- Magnesium
- K2 Supplement
- Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine by Robert H Lustig
- The Paleo Solution by Robb Wolf
- Sickening: How Big Pharma Broke American Health Care and How We Can Repair It by John Abramson
Episode Highlights With Dr. Amie
- How she set a state powerlifting record
- The way the thyroid is connected to metabolism, hormones, and so much more
- Symptoms of thyroid issues and when symptoms and labs disagree
- Why thyroid function is tied to hair and skin health as well
- TSH is actually a pituitary hormone and not a thyroid hormone but why it is important
- What lab tests to get to get an accurate picture of thyroid health
- Free T3 and what it tells us about the thyroid
- Testosterone is the most abundant hormone in a woman’s body and why this is so important (testosterone is autoimmune protective)
- Natural ways to improve testosterone and when hormone replacement can be helpful
- Symptoms of low progesterone and what to do about it
- How insulin comes into play in this equation
- Yet more reasons why magnesium is so important, especially for thyroid
Resources We Mention
- Dr. Amie Hornaman - Website
- Thyroid Fixxr - T2 Supplement
- Driven by Douglas Brackmann PhD
- Thyroid Fixxr Podcast
Episode Highlights With Heather
- Why managing energy is more important than managing time
- What her 10-minute habit is and how it can help people stick to their goals
- Living from our “to-be” list instead of a "to-do" list
- A journal prompt you can use to help: “Wouldn’t it be nice if…”
- Connecting this to feelings and helping integrate them
- Act as-if, instead of fake it until you make it
- Discovering the things that give you energy
- Why self-care and balance are triggering words for her and what to do instead
- “If I deeply trusted myself…”
- Scripting and rehearsing and think about how to think about things as if you were giving the advice to a friend
Resources We Mention
- 176: Heather Chauvin on Mom Guilt, Ending Tantrums, & Mindful Discipline
- Dying To Be A Good Mother: How I Dropped the Guilt and Took Control of My Parenting and My Life by Heather Chauvin
- Heather's podcast: Emotionally Uncomfortable
- Her TEDx Talk
- HeatherChauvin.com/ETM
- The Leader Who Had No Title by Robin Sharma
Episode Highlights With Dr. Elizabeth Yurth
- Why she and her five kids go to a foreign country every year with no plans except how long they would stay and how this has been so impactful for them
- The problems with the medical establishment right now and how we can take control of our own health
- What’s wrong with how we currently think of joint health and joint pain and how to stop this epidemic
- It isn’t true that if we overuse our joints we wear them out
- How to deal with joint pain at the root cause level
- What peptides are and how they can help repair joints and reduce inflammation
- Peptides are basically short chains of amino acids and your body makes many of them
- The peptides she uses with her patients
- What the thymus gland is and how to support it
- Why we lose thymic peptides as we age and how to support the body
- The foundational things to joint and overall health at a young age that we can know for our kids
- Supplements that are helpful for healing joints
- Her top recommended supplements for anti-aging and longevity
Resources We Mention
- Dr. Elizabeth Yurth - website
- Bli.academy - Human Optimization Academy
- Tuesdays with Morrie: An Old Man, a Young Man, and Life's Greatest Lesson, 25th Anniversary Edition by Mitch Albom
Episode Highlights With Sam
- Why she gave away almost everything she owned and became a nomad for a year
- The reason words matter so much and how to get better about the words we use
- Why parents should get the word “careful” out of our vocabularies with our kids
- Words that, as parents, we should USE and words we should LOSE
- A simple exercise to shift your words in parenting
- Replace stop with start in parenting
- Capable instead of careful
- Replace "No" with "Yes you can" as soon as
- Why to replace the word should with next time or from now on
- We can’t motivate anyone to do better by making them feel bad
- How to be a pattern interrupt
- Replace “nothing’ and “no way” with “There’s something” and “I wish”
- Language to use when kids are sad, upset, or mad
- When we think we are comforting and we are actually contradicting them and how to paraphrase and understand instead
- Why not to explain when people complain and what to do instead (agree, apologize, and act)
- Two words that can put grievances and grudges in the past
- Replace finding fault with finding solutions
- Four words that help us keep our cool even when other people aren’t
- In influencing others, example is not the main thing… it is the only thing
Resources We Mention
- Talking on Eggshells: Soft Skills for Hard Conversations by Sam Horn
- Tongue Fu!: How to Deflect, Disarm, and Defuse Any Verbal Conflict by Sam Horn
- Someday Is Not a Day in the Week: 10 Hacks to Make the Rest of Your Life the Best of Your Life by Sam Horn
- Sam Horn - website
- The Black Stallion by Walter Farley
Episode Highlights With Dr. Wendy Myers
- What the research is showing about how physical health can be directly impacted by emotional trauma and health issues actually caused by emotional stuff going on
- Up to 65% of physical health issues can stem from adverse childhood events (ACEs)
- The science of why these traumas can impact our biology so strongly
- Why talk therapy doesn’t necessarily resolve trauma and the frequency piece that many people don’t necessarily understand
- We can’t change the past but we can change our interpretation of the past
- What bioenergetics is and how it can be used therapeutically
- How emotional trauma impacts the vagus nerve
Resources We Mention
- Emotional Detox Program
- Myers Detox
- Biofield Tuning Fork
- Apollo Wearable
- NES Health
- The Body Keeps the Score by Bessel van der Kolk M.D.
Episode Highlights With Dr. Achina Stein
- How she got into functional medicine psychiatry
- Her son’s journey with this method in her own family
- Some of the most common root causes of depression and anxiety in her patients
- The five factors she looks at to determine root cause, starting with food
- SHIFT protocol: stress, hormones, infections, food, and toxins
- The most common food triggers that are linked to depression and anxiety
- Inflammation as a common root cause and how addressing food and other factors can help the body and the brain
- What the burp test is and how it can show you if you have stomach acid issues
- Why most people are magnesium deficient and how this drastically impacts sleep and anxiety
Resources We Mention
- Dr. Achina Stein - Her website
- Dr. Achina Stein - Instagram
- What If It's NOT Depression?: Your Guide to Finding Answers and Solutions by Dr. Achina Stein
- The Body Keeps the Score by Bessel van der Kolk M.D.
Episode Highlights With Jess
- How she trained in adventure therapy and learned to race dog sleds
- What adventure therapy is and how it can be helpful
- Resilience is being adaptable in the face of stress and how to nurture this
- The nervous system is very hungry
- What biological resilience is and how to increase it
- Lack of nourishment sends a signal of being unsafe to the body and can deplete resilience
- How focusing on the root cause specific to anxiety can lead to parents and children feeling stuck
- What she means by the cyclone of stress
- Her model for nervous system health
- Understanding the five core nourishment needs and limiting the five core stressors
- The hidden stressors that send messages of threat to the nervous system
- How genetics come into play in mood and behavior and how understanding them can help parents
- Sleep issues are also connected to safety and nervous system health
- What a lack of sleep can indicate and how to help kids through it
- Importance of approaching these factors with curiosity and help kids take agency from their own health as they get older
Resources We Mention
- Jess Sherman - Website
- Jess Sherman - Instagram
- Raising Resilience: take the stress out of feeding your family and love your life: 36 ways to help your kids relax, learn and grow by Jess Sherman
- Nutrition Genome
- Simplicity Parenting: Using the Extraordinary Power of Less to Raise Calmer, Happier, and More Secure Kids by Kim John Payne
Episode Highlights With Dr. Christianson
- Why he goes to bed at 7:30pm and gets up around 4am each day!
- The top five hormonal symptoms that people might not initially associate with hormones
- Why hot flashes can actually be dangerous and why to pay attention to them
- How to address hot flashes and other hormonal symptoms
- Why do hormones change as we age and why this isn’t the case in all animals, like jellyfish that can replicate almost indefinitely
- Hormone shifts seem to relate to a shift in reproductive capacity and so when a person reaches the phase of life of not being able to reproduce, hormones shift from a human adaptation and survival perspective
- What phytonutrients have to do with hormones and how certain plant foods can help with symptoms
- How cruciferous vegetables help liver function
- Understanding the real deal on fiber, which isn’t a food but a category
- Why we need a wide variety of plant foods
- Food as a matrix and the context of food within overall diet
- Did you know… pistachios have natural melatonin but doesn’t necessarily affect immediate melatonin but can help your body produce more melatonin naturally
- Our bodies operate on 9,346 different chemical pathways
- What is happening hormonally during peri-menopause and menopause and how to support with food
- The surprising way figs can help with hormone symptoms
- How we regulate hormones is often actually about how well we eliminate hormone byproducts
- Ways foods like onions and blackberries can help support muscle mass
- Why phytonutrients in food and supplements of the same nutrients might not work the same way and why whole food based sources often perform better
- If your diet is devoid of plants, you are essentially taking antibiotics
- Dietary changes can reduce or eliminate adult hormone disease 78+% of the time
Resources We Mention
- The Hormone Healing Cookbook: 80+ Recipes to Balance Hormones and Treat Fatigue, Brain Fog, Insomnia, and More by Dr. Alan Christianson - NEW
- The Metabolism Reset Diet: Repair Your Liver, Stop Storing Fat, and Lose Weight Naturally by Dr. Alan Christianson
- The Thyroid Reset Diet: Reverse Hypothyroidism and Hashimoto's Symptoms with a Proven Iodine-Balancing Plan by Dr. Alan Christianson
- Dr. Alan Christianson - His Website
- Dr. Alan Christianson - His Supplements
- 018: Dr. Alan Christianson on Thyroid Health & Autoimmune Disease
- 227: Dr. Alan Christianson on the Metabolism Reset Diet for Liver Health
- 397: Can N
Episode Highlights With Stephanie
- How a very difficult adult experience led her to the work she does today and how it profoundly impacted her too
- What a stuck identity is and how they can get in the way of achieving what we want
- An identity is when we take on a point of view to help achieve something and why the stuck identities are the issue
- What happens when we have two conflicting identities at the same time
- The brain doesn’t know the difference between something that has actually happened and an imagined experience of the same thing
- How to use the fact that the brain doesn't know the difference between doing an imagining to your advantage
- Things we can do to help our children avoid stuck identities by allowing them to speak authentically without judgement
- The key to integration is to de-identify with individual ones
- A live demo on me of one of her processes on something vulnerable happening in my life and how you can use this same system with journaling to work through something
- Why self talk is so important and how to learn how to shift it if this is something that is a struggle for you
- Three tools that helped her shift her inner self talk
- What mirror work is and how it can be helpful
- Why play is important and how it means that your inner child feels safe - a lightning bolt moment for me… was my resistance to play and games for many years because my inner child didn’t feel safe?
Resources We Mention
- Rapidrewiremethod.com (with free resource)
- Letting Go: The Pathway of Surrender by David R. Hawkins, MD
- The Untethered Soul: The Journey Beyond Yourself by Michael A. Singer
- The Four Agreements by Don Miguel Ruiz
Episode Highlights With Bethany
- How she was homeschooled k-12 and how this shaped her life in many ways
- She almost died from IBS and got back on her feet with a holistic approach
- Surprising things that were irritating her gut that you may be eating
- Why it doesn’t just matter what we eat but how we prepare it
- The surprising food prep step that helped her digestion heal
- A nutrient packed fruit smoothie that helped improve her digestion
- How smaller meals can help during digestive distress
- Top offender foods… including ones that might surprise you like leafy greens
- Other aspects of feeling outside of food
- Why avoid or limit workouts during healing from IBS
Resources We Mention
- Her website - Lilsipper
- Digest This: The 21-Day Gut Reset Plan to Conquer Your IBS by Bethany Ugarte-Cameron
- Her Instagram
- The Bible
Episode Highlights With Kristina
- How she was born in a country that doesn’t exist anymore and was selected for the Olympic reserves multiple times
- Why too much positivity can actually be detrimental to us and how to safeguard against this
- Life is like a dance and there aren’t necessarily simple answers or linear paths
- How she defines authenticity and what happens when we aren’t authentic to ourselves
- The dark side of personal growth and how the extremes can feed our insecurities
- How to reframe and instead of thinking of slaying the dragons think of taming them and learning to ride them
- Vulnerability has two components: the courage of acting despite the fear and the uncertainty of not knowing what will result
- How people can misuse the practice of meditation or gratitude when they start to happen on autopilot
- What emotional analgesia is and why she believes it is a big problem for us
- You can’t numb emotions selectively… if you numb one, you numb the ability to feel all of them
- Remembering that we are allowed to feel all of our emotions and not judge them and still choose to act from our values and not our emotions
- We are not our emotions but why they are valuable feedback
- Self love is actually about the relationship with yourself
- The difference between self love and self care and why this difference is important
- Self care is skin deep and self love has more depth
- Is imposter syndrome actually a sign that you’ve done something good?
- An important question: Can you still love yourself if you fail?
- When we use love as currency and how to avoid this
- Try an experiment of replacing judgement with curiosity in your relationship with yourself
Resources We Mention
- Becoming Flawesome: The Key to Living an Imperfectly Authentic Life byKristina Mand-Lakhiani
- Mindvalley
- The Best of Fyodor Dostoevsky
- Alice in Wonderland: The Original 1865 Edition With Complete Illustrations (Lewis Carroll Classics) by Lewis Carroll
Episode Highlights With Diana
- Her journey backpacking from china to Thailand to learn Traditional Chinese Medicine and what she learned
- How she went from pre-med heart expert to multi-modality acupuncture and holistic health
- What acupuncture is and how it works
- How acupuncture works with energy and electricity using water and metal to conduct electricity and the scientific backing for it
- Is acupuncture safe for moms and pregnant moms
- Why you have to feel it to heal it and how emotional and mental health are so intricately connected to physical health
- “The issues are in the tissues”
- What EFT is and how it can be helpful for healing
- Where thoughts go, energy flows
- Keep being love and how healing happens
- When discomfort arises, can you learn to love that too?
- How does healing actually happen and how understanding this can help in all areas of healing
Resources We Mention
- Diana Lane - Acupuncture
- Diana Lane - Instagram
- A Path with Heart by Jack Kornfield
- The Body Keeps the Score by Bessel van der Kolk M.D.
Episode Highlights With Sara
- How she got into the work of creating resources to help kids through something tough
- The importance of talking to our kids about the hard stuff
- Why we need to have the real conversations with them or they will make up stories about what is happening to help them understand
- Why using simple language and explaining how this will affect them are two important pieces
- How a calendar had such an impact on her daughter and her anxiety
- The reason she wrote a children's book to help navigate those hard conversations
- The importance of therapists, accepting help when you need it, and healthy outlets for your own emotions
Resources We Mention
- Mighty and Bright - website
- What Happens When Someone I Love Has Cancer?: Explain the Science of Cancer and How a Loved One's Diagnosis and Treatment Affects a Kid's Day-To-day Life by Sara Olsher
- Nothing Stays the Same, but That's Okay: A Book to Read When Everything (or Anything) Changes by Sara Olsher
- Up and Down, Round and Round: A book about understanding and identifying emotions by Sara Olsher
Episode Highlights With Barton
- Why we are all facing a lack of nutrients in our food supply and why this is a new phenomenon
- This issue is important because we are getting 50% less minerals in food but can’t easily take in 2x calories to compensate so we have to figure out what to do
- How his Mom's struggle with life threatening health issues led to his work in this area
- The body is always putting out warning signs and speaking to us in a way we might not understand
- How modern farming practices are causing a rapid depletion of minerals in our food supply and how if minerals are not present in the soil, they can’t be in the food (similar to a mother not being able to give nutrients she doesn’t have to her child in utero)
- Why blood tests aren’t necessarily accurate for minerals
- Blood tests are “you on your best behavior because we will pull from bone marrow or even organs to make sure blood is as ideal as possible
- Why abnormal results in blood tests can indicate that a person has had a deficiency for decades
- 8 out of 10 people are deficient in magnesium
- Why most women are also low on testosterone
- Minerals are the building blocks for hormones and neurotransmitters
- How absorbable minerals can help with things like making melatonin or serotonin naturally and how taking a very bioavailable one can help even if you have digestive issues or other things going on that make it hard to get them from food
- Magnesium activates over 3200 proteins and over 800 enzymatic pathways in the body
- Minerals are a “light switch” of sorts that open the circuit for the body to be able to use other things like vitamins
- How activity level impacts mineral need
- Risk factors for mineral deficiencies
- Why most people are also deficient in potassium and how potassium is connected to energy
- What sodium and lithium deficiencies cause
Resources We Mention
- Upgraded Formulas
- LMNT - salt and electrolytes
- The Surrender Experiment by Michael A. Singer
- Clean Gut: The Breakthrough Plan for Eliminating the Root Cause of Disease and Revolutionizing Your Health by Alejandro Junger
Episode Highlights With Todd
- The problems with most wines today
- Why most wines are not natural and the unsavory things added to most wines today
- What we don’t know about wine may be hurting us
- Alcohol is objectively toxic and why Todd, as the wine guy, explains this in depth and why it can be best not to drink it at all
- Todd’s own rules around drinking to minimize negative effects and why he chooses it for joy and not for health reasons
- Why they started adding toxins and additives to wine
- Wine has been made for 9,000 years and all wine was natural, but this changed in the 1920s
- Only 4% of US wines are organic but it’s worse than that
- Grapes are #6 on the dirty dozen so organic wine is important
- Beyond organic… the nasty stuff added to most wines (even some organic ones)
- The massive consolidation of the wine industry that led to 3 companies controlling over 50% of wine
- There are 76 additives approved for use in wine
- Why Todd believes wine labels should have a contents (ingredients) label and nutritional info
- The only two ingredients found in a natural wine: grapes and native natural yeast
- Other ingredients in conventional wines: sugars, dyes, animal products, 12 additives classified as health hazards, 8 derived from black mold, and two classified by NIH as acute toxins meaning too much in a 24 hour period can be fatal
- How big wine companies respond to claims about natural wines (and how they responded to a lawsuit showing arsenic in wine at 5x the amount allowed in water)
- The reason Prop 65 in California can actually let companies get away with additives in wine based on disclosure
- What is natural wine and the standards it adheres to
- Why wild native yeast is important and what makes it so different
- How conventional wines often contain GMO yeast
- Why they only accept 21% of the wines they test (and they only choose organic wines to start with)
Resources We Mention
- Dry Farm Wines
- Mastery by Robert Greene
- The Power of Now by Eckhart Tolle
- The Master Key System by Charles F. Haanel
Episode Highlights With Bridgit
- Her experience living in a rice farming village for a year
- What toxic mold is and how it develops
- Mold is a natural part of the world and it serves a purpose but can be problematic when it thrives in our home environment
- The most common and most noticeable effects of mold exposure and the lesser known effects
- Why mold is really hard on the gut
- How to test for mold in the home and in the body
- Ways to do remediation in the home
- How to actually heal from mold and strategies to detox
- Tips to keep your liver healthy
- Benefits of sauna, coffee enemas, dry brushing and other interventions for mold
- Ways to actively support detox from mold or other exposers
Resources We Mention
- Bridgit Danner - website
- The Ultimate Toxic Mold Recovery Guide: Take Back Your Home, Health & Life by Bridgit Danner
- Sunlight Sauna
- Creatrix Sauna
- Castor Oil Packs
- Air Doctor
- Simply O3
- The Courage to Be Disliked: How to Free Yourself, Change Your Life, and Achieve Real Happiness by Ichiro Kishimi and Fumitake Koga
- Video on Coffee Enemas
Episode Highlights With Rick
- What we are made of and how minerals come into play
- Where do you think you came from?
- We are a combination of minerals and water (among other things)
- Why the Germ Theory of Disease is inadequate
- The reason western medicine misses things by just looking at the level of germs or of the organ systems and not looking at the cellular level and mineral balance
- Mineral balance theory of disease and how to support the body
- The benefit of adding sea salt to the soil in gardening
- A reason not to take calcium everyday and how too much can be toxic
- The real story about calcium, how much we need, and the other minerals we need with it
- Why silica is so important for health and why we aren’t getting anywhere near enough
- Silica is the essential element that builds collagen
- Bone is collagen matrix… and why we don’t need more calcium most of the time but more collagen matrix which can be helped by minerals and silica
- How to supplement with minerals so they are effective in the body
- Importance of potassium and magnesium
Resources We Mention
- Eidon
- LMNT electrolytes
- Conversations with God by Neale Donald Walsch
Episode Highlights With JJ
- Why we should all stop trying to lose weight and why she says this after decades as a weight loss expert
- The problems with some of the weight loss trends right now
- Things that have helped her thrive and feel amazing in her 50s!
- The importance of skeletal muscle for maintaining a healthy body composition
- Muscle loss vs fat loss
- Creatine, protein, and resistance training
- Reasons not to focus just on the scale
- Reframing the conversation about health and weight especially with our kids
- How to use a DEXA scan to understand your body composition
- Why it is more dangerous to be under muscled than over fat and why where the fat is matters
- Why we need more protein as we age, not less
- Why you need to be healthy to drop fat, not drop fat to be healthy
- Less than 6% of the population is metabolically healthy
- Why we burn fat well when we are sleeping and why fasted workouts might not be great for women
- Let’s stop trying to be smaller and to take up less space and focus on getting stronger
- Muscle is your metabolic Spanx and a sugar sponge to handle carbs
- How to use HRV as a tool to see what is helping you and use it to improve your nervous system
- Why you should absolutely be taking creatine and why it is a secret weapon for women
- An ending challenge for you (try it!)
Resources We Mention
- Mindshare
- JJ's YouTube video on Ozempic
- Grip Strength Tester
- Levels
- Kion Aminos
- Kion Creatine
- Mitopure
- Think and Grow Rich by Napoleon Hill
Episode Highlights With Ryan
- How he shifted from just talking about stoicism to bringing this into parenting
- The imbalance in the domestic load that often exists between moms and dads and what he views as paths forward to help balance this
- Why there aren’t a lot of good parenting books, especially for Dad
- Modern times expect much more of parents and how this has shifted parenting
- Why it might be a good thing when kids misbehave or push boundaries and how to handle this in a positive way
- We don’t really control our kids and even if we can, it isn’t a good idea, so what to do instead
- The importance of modeling in parenting and especially in communicating values
- Why parents need to get serious about understanding what our values actually are when it comes to our children
- The things we can get caught up in thinking are important now with our kids that won’t be important at all in 20 years
- Balancing protecting our kids with helping them learn to be autonomous
- Key takeaways from his book that he hopes to leave listeners and readers with
- Making parenting decisions with the long term goals in mind
Resources We Mention
- The Daily Dad: 366 Meditations on Parenting, Love, and Raising Great Kids by Ryan Holiday
- The Daily Stoic: 366 Meditations on Wisdom, Perseverance, and the Art of Living by Ryan Holiday
- The Obstacle is the Way by Ryan Holiday
- Ryan Holiday The Stoic Virtues Series 2 Books Set
- The daily dad email signup link
- Adult Children of Emotionally Immature Parents: How to Heal from Distant, Rejecting, or Self-Involved Parents by Lindsay C. Gibson PsyD
Episode Highlights With Lenore
- How she initially rose to fame by letting her child ride the subway alone and how she got the title “America’s worst mom” because of it
- The way we got to a point where we're afraid to let our kids do things that many of us remember doing
- Crime is lower now than when we were kids so why are we more worried?
- Two big things that happened in the 1980s that shifted parenting in the US
- Big factors that have influenced why we have more fear around parenting now
- Why we all have the desire to keep our kids safe but the downsides of an over curated childhood
- The negative effects of over curated childhood for children
- Why more kids are having depression and anxiety and how kids feeling underestimated can contribute to this
- How too much control is harming children and why kids need an internal locus of control
- Independence, responsibility, and trust all help contribute to this internal locus of control for kids
- What the Let Grow Project is and the free resources they have
- How to rewire your own fears as a parent to feel safe in letting our kids have more independence
Resources We Mention
- Free-Range Kids: How Parents and Teachers Can Let Go and Let Grow by Lenore Skenazy
- Let Grow Website
- Little Women by Louisa May Alcott
- Free to Learn by Peter Gray
- The Coddling of the American Mind: How Good Intentions and Bad Ideas Are Setting Up a Generation for Failure by Greg Lukianoff and Jonathan Haidt
- Range: Why Generalists Triumph in a Specialized World by David Epstein
Episode Highlights With Jonathan
- Why his favorite thing to do is walk and how he cultivated this habit
- The basic foundational building blocks of understanding water and the real definition of water
- How water can communicate and how to help it communicate better
- Why water is alive in a simple way and why this is important to understand
- What the terrain model is and how this relates to water
- How information is stored in the water
- The correlation between human pregnancy and single cells and water’s action in the body
- Our blood is similar to ocean water and why this matters
- Life cycle behavior in water and how to use this to your advantage
- The double-blind studies he has done on water and ice crystals
- His four-year study on the vibration of water
- The inertia of water and what this means
- Why we are declining in hydration as we age and how to hydrate better as you age
- The geometric patterns in water and how people with illness have the same geometric patterns of water
- What his experience with working with nuclear power taught him about water
- Structured, coherent, or revitalized water that occurs in nature and how we can replicate it at home
- How he went from working on nuclear power to now innovating with water
- What the phases of water are and his in depth understanding about this
- Interesting facts about water: water is the number one nuclear remediation method, the power of a well designed nuclear reactor is regulated by water
- Water systems that revitalize water in the home and the one I use (linked below)
Resources We Mention
- Natural Action Tech products - Use Coupon Code - WELLNESSMAMA
- White Fang by Jack London
- Way of the Peaceful Warrior: A Book That Changes Lives by Dan Millman
- The Greatest Salesman in the World by Og mandino
Episode Highlights With Kiana
- How she is also a doula and how she got into female sexual health
- Her work as a somatic therapist
- The importance of pleasure in our lives and how it impacts wellbeing and relationships beyond just physical pleasure or sexuality
- How the nervous system is like the window through which we see the world and how this can make it difficult to identify if it is dysregulated
- Ways to help regulate the nervous system and help the body feel safe
- Healthy vs unhealthy nervous system regulation
- Two ways to work with the nervous system and when to use each
- How sexual pleasure relates to nervous system last
- The connection between sexual and emotional intimacy
- Differences between the two types of desire and what responsive desire is
- Why it can often take the female body 15-40 minutes to reach peak arousal and how this is often different than it is for males
- Some exercises we can do to help reconnect with our body and our sexual experience
- What sexual polarity is and how to nurture it in long term partnerships
- How to nurture dynamic tension in partnership
Resources We Mention
- Foria Products
- Where Should We Begin?: The Arc of Love by Esther Perel
- The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.
- Women's Anatomy of Arousal: Secret Maps to Buried Pleasure by Sheri Winston CNM. RN. BSN. LMT
- Women Who Run with the Wolves: Myths and Stories of the Wild Woman Archetype by Clarissa Pinkola Estés
Episode Highlights With Megan
- How she got into the world of dietetics and metabolism
- Her own experience with nutrition, weight loss, and metabolism
- Teaching over telling, and how she has helped hundreds of women with this approach
- What metabolism actually is and what we need to understand to work with our bodies
- Metabolism is actually how the body uses what is put into it
- The body is something that is always building or breaking down and understanding this can help us
- A slow metabolism just means that the body isn’t utilizing everything we put into it
- The problem with chronically undereating and how this can be tough for the metabolism
- Six pillars of a healthy metabolism: blood sugar control, muscle, movement, stress management, gut health
- More reasons protein is important
- What weight loss resistance is and how it can relate back to stress
- Breaking the cycle of being overly busy and stressed and breaking the idea that we need to run ourselves into the ground for our families, our careers, etc
- What the stress bucket is and how to manage yours well
- Protein, fiber, healthy fats, and how to nourish your body well
- The importance of micro habits and focusing on one thing at a time
- Your body is not at war with you!
Resources We Mention
- Metabolism Makeover: Ditch the Diet, Train Your Brain, Drop the Weight for Good by Megan Hansen
- Her website
- Her Instagram
- Levels Glucose Monitor
- Just Thrive - Gut Health Products
- The Calorie Myth by Jonathan Bailor
- You Are a Badass by Jen Sincero
- Outlive: The Science and Art of Longevity by Peter Attia
Episode Highlights With Juliet and Kelly
- How Juliet survived a run-in with a hippo… the most dangerous animal on earth after the mosquito
- Their journey into the work they do now and the world of movement
- The ten key techniques to enhance your capacity for movement
- Why the ability to get up and down off the floor without putting a hand or knee down is correlated with living longer and having fewer health issues
- The objective health benchmarks that are missing in the broader conversation and how to benefit from them
- What the ten vital signs of movement are and how to know if you're doing these well
- How this book stemmed from their work with elite performers and what worked best
- What mobility actually is and why it isn’t exercise
- The real story about sitting and why it isn’t bad but how to do it better
- Consistency trumps heroism
Resources We Mention
- The Ready State - Juliet and Kelly's website
- Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully by Kelly Starrett and Juliet Starrett
- The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg
- The Checklist Manifesto: How to Get Things Right by Atul Gawande
- Frank Herbert's Dune Saga 3-Book Boxed Set: Dune, Dune Messiah, and Children of Dune
Episode Highlights With Chris and Melissa
- How they got into the work of helping families and doing family brand
- The biggest challenges families face today and how they navigate those challenges
- “More is caught than taught” - importance of modeling
- How to keep values from coming across as a list of dos and don'ts and how to do values well
- Ways to identify and incorporate your family values
- Every family has a culture… was your created by default or by design?
- Either you can define what your family stands for or the world will do it for you
- How to do a weekly family check-in around culture with: What you are grateful for, Who in the family did something really kind for you this week, Who has something going on this week (calendar syncing), and Does anyone have a challenge or problem they’d like the whole family’s help in solving?
Resources We Mention
- Family Brand website
- Family Brand Podcast
- Family Brand Podcast - My episode
- The Seven Spiritual Laws of Success by Deepak Chopra
- The Go Giver
- Byron Katie's The Work Journal
- We Are All the Same Age Now: Valuegraphics, The End of Demographic Stereotypes by David Allison
- The Four Agreements by Don Miguel Ruiz
Episode Highlights With Dr. Sandi
- How she once taught disco dancing
- Her different approach to clinical psychology and why she doesn’t like focusing on the “what's wrong with me” but on what the strengths are
- Why positive psychology is not happyology and why this difference is important
- How her psychological approach is different and how it relates to health
- A tribute to her mentor: how to refuse to make yourself miserable about anything
- The things that bug us about our partner can actually lead to a good long-term relationship
Resources We Mention
- Functional Medicine Coaching: Stories from the Movement That's Transforming Healthcare by Sandra Scheinbaum
- Stop Panic Attacks in 10 Easy Steps by Sandra Scheinbaum
- Dr. Sandi - Website
- How to Stubbornly Refuse to Make Yourself Miserable about Anything: Yes Anything! by Albert Ellis Ph.D
- The Will to Meaning: Foundations and Applications of Logotherapy by Viktor E. Frankl
Episode Highlights With Dr. Izabella Wentz
- The thyroid adrenal connection and why it is important to understand
- What exactly adrenal dysfunction is and how to know if you have it
- How adrenal issues can lead to other hormone imbalances in the body and the stress connection
- Some symptoms that may point to adrenal dysfunction
- Her own personal experience with adrenal fatigue and how this led to her work
- Addressing the myth… does adrenal fatigue actually exist and why some doctors claim it doesn’t
- How she couldn’t do some of the normal things that help when she was a new mom and the tools she discovered instead that are actually more helpful
- Safety signals we can send to the body when we are sleep deprived or under stress
- Tools for re-patterning the chronic stress response
Resources We Mention
- Adrenal Transformation Protocol: A 4-Week Plan to Release Stress Symptoms and Go from Surviving to Thriving by Izabella Wentz
- Hashimoto's Thyroiditis: Lifestyle Interventions for Finding and Treating the Root Cause by Izabella Wentz
- Dr. Izabella Wentz - website
- Oura Ring
- Magnesium
- How to Stop Worrying and Start Living by Dale Carnegie
Episode Highlights With Dr. Shefali
- Why she wrote this parenting book and how this one is the how-to for parents
- How we can move away from control and into connection with our kids
- The chaos and nonsense we can create as parents without realizing it
- How parents accidentally create the cycle of dysfunction in families
- No human being likes to be controlled and how this control backfires with children
- How to depersonalize interactions with our kids to calm the situation
- Anytime you perceive it as a loss of control, you are going to lose control
- Why kids aren’t trying to be disrespectful and when we fail to understand what is going on under the behavior, we create more of their behavior
- Looking for Signs: Something inside gone negative
- The three reasons children misbehave: lack of skill, lack of life experience, lack of worth and how to help each of these
- What a savior complex is and how it harms our relationship with our children
- How showing up as the savior disempowers them and makes things tougher in the long run
- Ways to teach our children to carry to oars of their own saving
- Developmentally appropriate ways to nurture this in our children
- Why she claims that our children don’t owe us respect (and I agree)
- How punishment and learning are opposed and how to actually help them learn
- Why not to have outcome focused parenting (trying to raise happy, successful children) and how this can keep them from being in touch with their feelings
- Teach your children to be authentic instead of teaching them to be happy
- Creating successful children is an unhealthy goal, and what to do instead
- How to navigate this method of parenting when parents disagree on method of parenting
- What to do when kids are angry, disrespectful, unmotivated, or lie and how to build better connection in these instances
- It’s about being more conscious not perfect
Resources We Mention
- The Parenting Map: Step-by-Step Solutions to Consciously Create the Ultimate Parent-Child Relationship by Dr. Shefali Tsabary
- The Conscious Parent: Transforming Ourselves, Empowering Our Children by Dr. Shefali Tsabary
- The Awakened Family: How to Raise Empowered, Resilient, and Conscious Children by Dr. Shefali Tsabary
- Dr. Shefali - Website
- The Power of Now by Eckhart Tolle
Episode Highlights With Matt
- How he was shot in a robbery
- He spent $45k on sleep and these are his main lessons
- Inexpensive things related to sleep that anyone can do: light, sleep environment, temperature, food timing
- How temperature drastically affects sleep
- Ways to improve deep sleep
- Why one hour of sleep is worth two hours (with some nuance)
- The reason when you work your body you tend to get more deep sleep and when you work your brain you tend to get more REM (and this is a good thing)
- During daylight savings, when we lose an hour of sleep, heart attacks go up by 24% and when we gain an hour, it goes down by 21%
- Why night shift work is classified as a carcinogen
- How not getting enough sleep leads to weight gain or loss of muscle mass
- Lack of sleep directly impacts hunger, willpower and more
- How blood sugar response changes from just one night of impaired sleep
- His top supplements for sleep: L-Theanine (in evening), magnesium, glycine, potassium, GABA
- A reason to consider taking potassium at night and how it can help minimize bathroom trips at night
- What to know about wearables and trackables for sleep
- HRV- what to know and understand and ways to improve it with float tanks, breathwork, and movement
- Why he sets an alarm for his sleep supplements and his bedtime
- A simple rule: 8 hours plus an hour for every hour of exercise
- Why sleep quality trumps sleep quantity
Resources We Mention
- BiOptimizers
- Bon Charge red bulbs
- Essentia Mattress - Use code wellnessmama15 for discount
- Sleep.me - ChiliPad
- Eight Sleep - Use code Mama150 for a discount
- Oura Ring
- Levels
- NanoVi
- Power Sleep : The Revolutionary Program That Prepares Your Mind for Peak Performance by James Maas
- The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.
- Power vs. Force: The Hidden Determinants of Human Behavior by Dr. David R. Hawkins
Episode Highlights With Aaron
- His own amazing story with adoption and using functional medicine to help his children
- How he was able to use these techniques to help his daughter who they were told would never walk or talk or even crawl
- Fascinating therapies he learned about for his daughter that are helpful to many of his other patients
- More reasons to avoid processed foods and vegetable oils and how these foods can affect the brain
- His foundational principles of health that are important before considering more advanced methods
- The real data on omega-3 and omega-6 balance
- What happens when we consume too much omega-6 and how this affects the brain
- Why vegetable oils are partially plasticized and how these integrate into the cell membranes and hormones
- Why women actually need more protein per pound of bodyweight than men
- The average American is dehydrated and how this impacts health on many levels
- How trace minerals can improve health
- What peptides are and how he uses them with his children and with patients
- How peptides can tell hormones what to do
- Insulin was the first peptide we started using at large scale
- Why being hypermobile in kids comes with a 400% increase in chance of spectrum disorders and what to learn from this
- How the body is electric and how to support your body's electrical system
- The science of meditation and how it physically improves health in a profound way
Resources We Mention
- Dr. Hartman - website
- Eidon trace minerals
- Man's Search for Meaning by Viktor E. Frankl
Episode Highlights With Dr. Jolene
- The things women are told are normal that aren’t when it comes to health and hormones
- Why many of the things women are told about our bodies are wrong
- What period symptoms are common but not normal and how to fix them
- Why urinary incontinence doesn’t exist in France because they do postpartum therapy to help that
- How to stop peeing when you jump or laugh
- Why to keep an eye on your thyroid and adrenals, especially in relation to hormone problems
- What to know about periods for our kids, what’s normal when it comes to cycles and what isn’t and how to support an optimal cycle
- Things that can help with menstrual pain, heavy periods and other menstrual problems
- What seed cycling is and how to use it to help your hormones
- Things that are normal when it comes to vaginal microbiome, pH, scent, etc
- Ways to support vaginal microbiome health and pH
- What to understand about libido and how to support it
- The brakes vs gas theory of libido and spontaneous vs responsive desire
- Her 28-day plan for better hormone health, mood and libido
Resources We Mention
- Is This Normal?: Judgment-Free Straight Talk about Your Body by Dr. Jolene Brighten
- Is This Normal Book and website
- 083: Dr. Jolene Brighten on Beating Postpartum Depression & Pelvic Floor Care
- 226: Dr. Jolene Brighten on Science-Backed Reasons to Ditch the Pill (& What to Do Instead)
- Traction: Get a Grip on Your Business by Gino Wickman
Episode Highlights With Alessandra
- How her biological age is 15 years younger than her actual age and what she attributes that to! (sleep, movement, and meditation)
- Hydration tips both internally and keeping your skin barrier
- Another reason to avoid sugar for the sake of the skin and how excess sugar can break down collagen fibers and age the skin
- Why skin aging happens and some ways to slow or stop it
- What inflammaging is
- Biggest drivers of skin aging: sugar, dehydration
- Things we can do internally that help reduce skin inflammation and aging
- Difference between things that make skin look younger but can actually harm it long term (deep peeling, etc)
- A tip to clean skin at night and not cleanse with cleanser again in the morning to help protect the skin barrier
- How to target the root cause of aging
- Their proprietary peptide OS-01 and how to addresses root cause of aging
Resources We Mention
- OneSkin
- Wellnesse
- A New Earth: Awakening to Your Life's Purpose by Eckhart Tolle
Episode Highlights With Kim
- How she became “The Sleep Lady”
- Her gentle approach to sleep with babies
- Why she's concerned about some of the common advice given to parents about getting babies to sleep through the night
- A different approach than “cry it out” that helps babies sleep and enhances bonding and connection
- Her guidelines for building the foundation for a good night of sleep for baby
- A few tips that go against the common advice but help a baby learn to sleep
- The developmental stages that can disrupt sleep and how to navigate these
Resources We Mentioned
- The Sleep Lady
- The Sleep Lady's Good Night, Sleep Tight: Gentle Proven Solutions to Help Your Child Sleep Without Leaving Them to Cry it Out by Kim West
- The Sleep Lady®'s Gentle Newborn Sleep Guide: Trusted Solutions for Getting You and Your Baby FAST to Sleep Without Leaving Them to Cry It Out by Kim West
- Good Night Sleep Tight: The Sleep Lady's Gentle Guide to Helping Your Child Go to Sleep, Stay Asleep, and Wake Up Happy by Kim West
- Boncharge lightbulbs
Thanks to Our Sponsors:
Hiya Children's Vitamins - A clean line of children's vitamins that provides growing kids with all the essential nutrients that might be missing from their diet.
Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!
Episode Highlights with Dr. Nicole
- The fun random thing that she and I share (it likely isn’t what you think)
- Why do so many of us feel stuck? And what to do about it
- The importance of habits and why we keep repeating them even if they aren’t serving us
- Patterns that come from childhood and why they're so hard to break
- Body-mind connection and how to help our nervous system feel safe
- Ways to model this for our children and how our own connection to self is important for them
- How to go on the journey to feel safe in our own bodies
- The most valuable thing we can give our kids in tough moments
- Things we can model for our kids for nervous system wellness that help their nervous systems as they get older
- Our habits are not who we are… they're likely adaptations based on the environment but they're possible to change and not who we are authentically
Resources We Mention
- How to Meet Your Self: The Workbook for Self-Discovery by Dr. Nicole LePera
- How to Do the Work: Recognize Your Patterns, Heal from Your Past, and Create Your Self by Dr. Nicole LePera
- Instagram - Dr. Nicole LePera
- The Body Keeps the Score by Bessel van der Kolk M.D.
- The Biology of Belief by Bruce H. Lipton, PhD
Thanks to Our Sponsors:
LMNT - My go-to electrolyte mix that I use during workouts, while fasting and in the sauna. It's a clean source of all of your electrolyte and salt needs.
Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!
Episode Highlights With Dr. Dana
- How much water do we actually need?
- The reason low level dehydration ages us and increases instances of chronic disease according to a new study from the NIH
- How not hydrating can increase the chance of diabetes and Alzheimer's
- You can’t detoxify without water
- The different types of energy in the body and how hydration affects them all
- What the fourth phase of water is and why there might be 14 different types
- Why studies show that hydration helps weight loss
- Mouth breathers tend to lose more water at night and how to learn to nasal breathe at night
- We do most of our detoxifying during sleep and why this is so important
- How we can hydrate from foods and how the fourth phase of water relates to this
- A fascinating study that talks about the benefits of over 30 plants per week
- Fascia and hydration
- What an optimal day of hydration looks like: front loading water, water before meals, getting enough vegetables, green smoothies
Resources We Mention
- Quench by Dana Cohen, MD
- LMNT
- Eidon - silica and electrolytes
- 590: Dr. Andy Galpin on Fat loss, Hydration, Human Performance, and Raising Strong Kids
- 638: Dr. Chris Masterjohn on Understanding Key Nutrients: Biotin, Sodium, Potassium, and Omega-3s
- 380: How to Use CARs: My Secret for Mobility and Strength (+ HRV, FRC & Kinstretch) With Hunter Cook
- Kettle and Fire Bone Broth
- Man's Search for Meaning by Viktor E. Frankl
- Stay Young & Sexy with Bio-Identical Hormone Replacement: The Science Explained by Jonathan V. Wright
Thanks to Our Sponsors:
Joovv - Red light therapy can be an important part of any health routine and I use mine daily to support cellular function and for my skin and thyroid. Use code wellnessmama for a discount.
Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!
Episode Highlights With Magdalena
- What breast issues occur and how common they are
- How breast health can be an insight into overall health and how these correlate to hormonal changes with menses or menopause
- Even benign lumps in the breast can be an indication of estrogen dominance and can be a clue of a deeper problem in the body
- What to do about estrogen dominance
- Ways to support the lymphatic system, specifically in the breasts
- Oils and herbs you can use in breast lymphatic massage
- Addressing the root cause of breast issues and estrogen dominance
- How magnesium helps with this too!
- How hydration comes into play for breast health and lymphatic function
- Diet and supplements that can help with breast health
- How to use castor oil packs for breast health
Resources We Mention
- 152: Magdalena Wszelaki on Best Foods for Hormone Balance
- Cooking for Hormone Balance: A Proven, Practical Program with Over 125 Easy, Delicious Recipes to Boost Energy and Mood, Lower Inflammation, Gain Strength, and Restore a Healthy Weight by Magdalena Wszelaki
- Overcoming Estrogen Dominance Resolving Symptoms of Estrogen Dominance with Nutrition, 28-day Meal Plans, Herbs and Supplements by Magdalena Wszelaki
- Wellena products
- Wellnesse Citrus Body Bar
- Castor Oil Packs
- What They Don't Teach You at Harvard Business School: Notes from a Street-smart Executive by Mark H. McCormack
Thanks to Our Sponsors:
BON CHARGE - A holistic wellness brand with a huge range of evidence-based products to optimize your life, such as blue light glasses, EMF protection products and circadian friendly lighting. Use code wellnessmama to save.
Zero Acre Farm - Their cultured oil is an innovative and healthy alternative to seed oils. Its neutral taste makes it perfect for roasting, sauteing, stir-frying, baking, dressing, drizzling, and baking.
Episode Highlights With Morley
- What my labs say about what’s going on in my body and in my life
- Why he did a hair test and a blood test and what the results say together
- What showed up… surprise! I have some stress going on
- More data about the importance of addressing stress and how it shows up in lab work
- Oxidative stress in the body and what this means
- The minerals that drive liver metabolism and why I am low on these
- Why high magnesium on my hair test doesn’t mean I need less magnesium and actually means I need more
- The reason women especially tend to get estrogen dominance paired with adrenaline dominance and iron dominance
- Why progesterone is important but supplemental might not be necessary if we balance copper and magnesium
- How we lose copper and what to do about it (cortisol depletes copper)
- Ways to use techniques like EFT, EMDR, Emotion Code, etc to help with stress
- Why my hemoglobin is low and what this means for my iron recycling
- Labs that point to my liver being slow because of excess iron and how castor oil packs, quercetin and supplemental copper, retinol and magnesium may help
- Why it was probably a good thing that I gave blood
- The two most important proteins for regulating the health of the body in his opinion and how they relate to iron status
- Good food and supplement sources of retinol, and copper
- One unusual lab result that means I might have parasites
- It takes 56 days for blood to rebuild itself and why this means we can make improvements fast
- Minerals run the body and hormones respond to minerals and not vice versa
- More reasons to avoid processed food… as if we needed more reasons
Resources We Mention
- The Root Cause Protocol - Morley's site
- 614: Morley Robbins on Thyroid Health, Retinol, Magnesium, and the Real Story of Aging
- 596: Morley Robbins on Magnesium, Stress, Mineral Balance and the Root Cause Protocol
- Essential C from Paleovalley
- Rosita - Cod Liver Oil
- Queen of Thrones - Castor Oil Packs
- Adrenaline Dominance: A Revolutionary Approach to Wellness by Michael E. Platt
Thanks to Our Sponsors:
LMNT - My go-to electrolyte mix that I use during workouts, while fasting and in the sauna. It's a clean source of all of your electrolyte needs.
Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!
Episode Highlights With Chris
- What biotin is and why it is important in the body
- Important things to understand about supplemental biotin and what to look for
- High dose biotin supplementation- why people are doing this and what is considered a high dose
- Pros and cons of biotin supplementation
- The biotin candida connection
- Big problems connected to biotin deficiency
- How to actually get enough biotin from food and when supplements are a good idea
- Ways to figure out how much biotin you actually need: serum biotin testing and functional marker testing
- What you need to know about sodium
- A tip for diarrhea: salted rice
- Sodium and glucose keep water in the blood and why this is important
- How potassium comes into play here as well
- Dopamine synthesis is dependent on sodium
- When supplementing with salt is helpful
- Only 6% of your average salt intake comes from what was added at the table, and almost all of it comes from processed foods
- The real deal on if exercise and sauna use increase sodium need
- If you eat a whole food diet you might need more salt
- Food sources of potassium and how to get enough (hint: you aren’t getting enough from bananas)
- The real deal on Omega-3s and Omega-6s
- More reasons to incorporate liver, egg yolks and fatty fish into your diet
Resources We Mention
- Chris Masterjohn - website
- Chris Masterjohn - Instagram
- LMNT
Thanks to Our Sponsors:
HigherDOSE - Check out their sauna blanket, PEMF mat, red light face mask and so much more! I use their PEMF mat several times during the week. Use code mama15 for a discount.
LMNT - My go-to electrolyte mix that I use during workouts, while fasting and in the sauna. It's a clean source of all of your electrolyte needs.
Episode Highlights
- What is cold therapy and what are the different types
- The known benefits of cold therapy (improved recovery, reduce inflammation, increased energy, better mood, etc)
- What the research and studies show on the health impacts of cold exposure
- The anti-aging benefits of cold therapy and ways to do it
- Cold exposure and dopamine connection
- Important guidelines on how to begin with cold therapy (i.e. how to start, how many minutes, etc)
- How I personally started and worked my way up to longer exposure
- Why sauna plus cold therapy together can be an effective tool for inflammation, recovery and performance
- Cold exposure and how to use with workouts and the one caveat with this
Resources Mentioned
- Cold Plunge - Use code wellnessmama for a discount
- Huberman Lab Podcast on cold exposure
Thanks to Our Sponsor:
Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!
Episode Highlights With Dr. Gladden
- His own amazing story that led him into longevity work after working as a cardiologist for years
- An important tip when talking to a healthcare provider and some context to understand
- Ask better questions: How good can I be? How can I make 100 the new 30?
- What biologically determines when youth ends and aging begins (age 26)
- Aging is not a linear progression
- Can we actually slow and halt aging
- How to know how old you actually are and why we're all a mosaic of ages in different parts of our body
- You're really only as young as your oldest biological age
- Why your biology doesn’t like to be forced into a corner and why adaptability is important
- His take on intermittent fasting and fasting in general… and how to do it in a way that increases longevity
- How do we stay young for a long time and why he calls longevity the currency of impact
- His pillars of longevity
- Mindset: Be married to your questions and not your current answers
- Why he recommends donating plasma as a way to improve health
- His takeaway from the French Paradox and the beneficial herbs they ingest that decrease oxidative stress
- What he thinks of cellular reprogramming for aging
- His supplement recommendations
Resources We Mention
- Gladden Longevity
- Gladden Longevity Products
- ProLon
- Gladden Longevity Podcast
- The Power of Now by Eckhart Tolle
Thanks to Our Sponsors:
Hiya Children's Vitamins - A clean line of children's vitamins that provides growing kids with all the essential nutrients that might be missing from their diet.
BON CHARGE - A holistic wellness brand with a huge range of evidence-based products to optimize your life, such as blue light glasses, EMF protection products and circadian friendly lighting. Use code wellnessmama to save.
Episode Highlights With Dr. Palmer
- His amazing story of almost not finishing high school and eventually becoming a Harvard professor
- Why mental health issues are on the rise and what’s wrong with what we currently understand about mental health
- Mental health disorders are now the leading cause of disability on the planet
- Why it isn’t a coincidence that rates of all these things are on the rise at the same time and how this can be a clue about how to handle serious mental illness
- How mental health and metabolic health are connected
- When the brain is malfunctioning, the only way to understand that is to understand the metabolism
- How mitochondria come into play in understanding mental health
- We’ve known for over a century that people with mental disorders have a metabolic issue
- Mitochondria play a direct role in the production and regulation of neurotransmitters and hormones
- How trauma and stress come into play and how they're connected as well
- Why these metabolic and mitochondria dysfunction issues exhibit in different ways in different people
- Smokers have double the rate of type 2 diabetes even though they're thinner on average than non-smokers and why this is important to understanding mental health
- Dietary strategies that may help with mental health: biggest one is to get rid of processed food especially highly palatable food
- How community and social factors come into play for both mental health and metabolic health
- The dietary factors that can support metabolic and brain health
- Prevention strategies in children for avoiding mental illness
Resources We Mention
- Dr. Christopher Palmer - Website
- Brain Energy: A Revolutionary Breakthrough in Understanding Mental Health--and Improving Treatment for Anxiety, Depression, OCD, PTSD, and More by Christopher M. Palmer MD
- Atkins for Life: The Complete Controlled Carb Program for Permanent Weight Loss and Good Health by Dr. Robert C. Atkins M.D.
- Wellness Mama Bulk Protein Ebook
- Levels
Thanks to Our Sponsors:
Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!
Joovv - Red light therapy can be an important part of any health routine and I use mine daily to support cellular function and for my skin and thyroid. Use code wellnessmama for a discount.
Episode Highlights
- How sauna use has the potential to reduce risk of all cause mortality, heart disease and many other issues.
- The history of sauna use and how many cultures have used heat therapy since 2000 B.C.
- What the different types of saunas are (dry sauna, steam sauna, and infrared sauna) and how they work
- Which sauna is best
- What heat shock proteins are and how sauna impacts this
- The benefits of sweating
- How sauna can impact heart health, detoxification, muscle recovery, mood, weight loss, and more!
- Timing of sauna use and what time of the day is typically recommended
- Examples of how I use sauna during the week, what temperature, how long, and what kind
- How often you should use a sauna and how to begin
Resources Mentioned
- Sunlighten Sauna - Mention wellnessmama for a discount
- Creatrix Sauna
- Barrel Sauna
- Clearlight Sauna
- HigherDOSE Sauna Blanket - Use code wellnessmama15 for a discount
- LMNT
Thanks to Our Sponsor:
Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!
Episode Highlights With Alex
- How martial arts benefit the brain, what this particular type is, and why it’s especially beneficial
- Ways martial arts can teach self regulation and calm for kids
- The rare forms of martial arts we are talking about and why there are only a few instructors in the world
- The body keeps the score, and how martial arts helps untangle some of these things
- How these forms of martial arts lead to more oxytocin and less aggression
- Crossbody movements benefit the nervous system and body
- How these forms of martial arts can increase feelings of safety in the body and help the nervous system shift into parasympathetic
- The core principles of these forms of martial arts and how they are beneficial to children
- How kids can learn this approach at home with no driving required for parents
Resources We Mention
- Homdojo
- The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.
- TED Talk: Cognitive Kali
- What Do You Do With a Problem? by Kobi Yamada
- A course in Miracles online handbook
- Letting Go: The Pathway of Surrender by David R. Hawkins M.D. Ph.D
- Red Rising Series by Pierce Brown
Thanks to Our Sponsors:
Zero Acre Farm - Their cultured oil is an innovative and healthy alternative to seed oils. Its neutral taste makes it perfect for roasting, sauteing, stir-frying, baking, dressing, drizzling, and baking.
Hiya Children's Vitamins - A clean line of children's vitamins that provides growing kids with all the essential nutrients that might be missing from their diet.
Episode Highlights With Dr. Amy Shah
- A life lesson she learned from growing up in rural India and riding a horse carriage to school
- Why the gut works with the principle of: take action first and motivation follows. And how to support gut bacteria to crave good things
- The difference between hunger, cravings, and appetite
- How cravings are connected to the dopamine pathway
- Ways to help kids train positive dopamine pathways and avoid cravings later in life
- What are the three “hunger hijackers”?
- How is most modern food engineered? What is the bliss point?
- What are psychobiotics?
- What is your gut microbiome? How can it control our hunger?
- Why our bodies are solar powdered and why we need natural light
- One good easy rule: sky before screens every day
- There are gut bacteria deep in our guts that need natural sunlight to function optimally
- Light is our biggest circadian input followed by food and temperature
- The biggest things women can do to protect against aging and hormone changes is maintain muscle mass
- What's the first small change we can make today to stop being so "effing hungry"?
- Why exercise is the strongest probiotic you can take!
- What the nova classification of food is and how it impacts our health and mood
- Her personal 80/20 of non-negotiable things she does
Resources We Mention
- Dr. Amy Shah - Website
- Dr. Amy Shah - Instagram
- I'm So Effing Hungry: Why We Crave What We Crave – and What to Do About It by Amy Shah, MD
- I'm So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy, and Reclaim Your Life by Amy Shah, MD
- The 7-Day Anti-Inflammatory Detox: Combining the Best Parts of Paleo, Vegan, and Gluten- and Sugar-Free Diets by Amy Shah, MD
- The Molecule of More: How a Single Chemical in Your Brain Drives Love, Sex, and Creativity - And Will Determine the Fate of the Human Race by Daniel Z. Lieberman MD and Daniel Z. Lieberman MD
- 422: Dr. Amy Shah on a Proven Plan to Beat Burnout & Boost Energy
- 345: How to Use Circadian Fasting to Improve Health & Slow Aging With Dr. Amy Shah
- 233: Dr. Amy Shah on Decoding Childhood Allergies & Letting Kids Get Dirty
- Just Calm (use code wellnessmama15 for discount)
Thanks to O
Episode Highlights
- What oil and fats are, why we need them, and how much we need of each
- Examples of vegetable oils and why I personally avoid them
- The difference between unsaturated fats, monounsaturated fats, and polyunsaturated fats
- What I eat as my main sources of dietary fat: olive oil, avocados, and fish oil
- The difference between Omega-3's and Omega-6's and what the dietary ratio should be
- Tips to reduce your Omega-6 intake and where you'll most likely find this in your foods
- The truth behind how canola oil is made and processed
Resources Mentioned
- Rosita
- Zero Acre Cultured Oil
- Kasandrinos Olive Oil
Thanks to Our Sponsor:
LMNT - My go-to electrolyte mix that I use during workouts, while fasting and in the sauna. It's a clean source of all of your electrolyte needs.
Episode Highlights With John
- How his own health struggles led to his research on some very specific topics
- His health problems that happened before he was even born
- Why he recommends high-dose melatonin at times
- Melatonin… a master antioxidant? And why he says melatonin is more important than glutathione
- How melatonin affects the mitochondria and is present in every cell in the body
- His take: Disease is where the body has a stressor and doesn’t have the resources to adapt
- What he says the research actually shows on melatonin and why he recommends really big doses
- Is there a concern about a negative feedback loop with melatonin where the body down-regulates natural production?
- Natural melatonin production: regulated by sunlight exposure
- The reason oral melatonin isn’t as effective and what he recommends instead
- Sunlight is 54% near-infrared and how light sources can be beneficial
- What methylene blue is and how to use it to your advantage: it’s antimicrobial and energizes mitochondria by working as a pro-oxidant and antioxidant
- Can methylene blue be helpful for improving mood?
- Methylene blue is photodynamic and what this means
- Why sun exposure is important and how melatonin seems to be protective against burning
- Another reason to avoid sunglasses and how they can lead to more skin damage
Resources We Mention
- Melatonin: Miracle Molecule by Dr John Andrew Lieurance ND, DC
- Advanced Rejuvenation Clinic
- It's All In Your Head: Endonasal Cranial Therapy by Dr John A Lieurance
- Mitozen - Use code wellnessmama for a discount
- 621: The One About Morning Sunlight – Short Episode
- Boncharge Red Light Bulbs
- Man’s Search for Meaning by Viktor E. Frankl
Thanks to Our Sponsors:
Joovv - Red light therapy can be an important part of any health routine and I use mine daily to support cellular function and for my skin and thyroid. Use code wellnessmama for a discount.
Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!
Episode Highlights With Dr. Sam Berne
- How he did dolphin assisted therapy for trauma patients in the past
- Why reading the eye chart is not vision, it's eyesight which is just a skillset
- A vision problem is more than in the eyeball
- Why he doesn’t recommend dilating eyedrops for children in eye exams
- How children can improve their vision without strong glasses or surgery
- The type of exams he recommends for children of all ages
- How vision ties to movement and vestibular function
- What the primitive survival reflex is and how it relates to vision in children and what primitive reflex training is
- An eyesight problem is a symptom of a vision problem. If you improve the vision, the eyesight can get better
- The rise of myopia because we are all on screens and what to do about it
- Nutrition and supplements that are generally beneficial for the eyes: Vitamin A, Zinc, Brightly colored fruits and vegetables, Astaxanthin, Omega-3s
- Why refined sugar is bad for the eyes!
- How red light can benefit the eyes (and mitochondria in the whole body)
- Tip: How backward movement opens up peripheral vision and stimulates the brain
- The eyes and the brain make up 2% of body weight and use up 25% of resources and have a very high nutritional need
- How brain health is so important for vision as we age
- Ways to support eyesight with nutrition as we age (diet, glutathione, vitamin C, etc.)
- How dental health relates to eye health
- Head trauma and inflammation can affect the eyes as we age
- How wearing lenses can reduce vision as we age and eye exercises to help
- What to know about blue light and sunglasses
- The connection between trauma and vision
- How he uses castor oil on the eyes on the eyelid to keep eyes moist through the night
- What is different if you’ve had eye surgery
- The essential oils he uses around the face to support the eyes
Resources We Mention
- Dr. Sam Berne - website
- Dr. Sam Berne - Shop Products and Books
- I Sense: At Play in the Fields of Healing by Dr. Sam Berne
- Plant Therapy essential oils
- Man’s Search for Meaning by Viktor E. Frankl
Thanks to Our Sponsors:
BON CHARGE - A holistic wellness brand with a huge range of evidence-based products to optimize your life, such as blue light glasses, EMF protection products and circadian friendly lighting. Use code wellnessmama to save.
Zero Acre Farm - Their cultured oil is an innovative and healthy alternative to seed oils. Its neutral taste makes it perfect for roasting, sauteing, stir-frying, baking, dressing, drizzling, and baking.
Episode Highlights With Dr. Cassie
- Her personal story with healing and how she got into the work she does
- Why curiosity is one of the most potent medicines there is and why to approach everything with childlike curiosity
- A different way to think about labs
- Why not to let a diagnosis be part of your identity
- What the placebo affect really shows us about the power of the mind
- Right and true are not always the same thing… and truth is what sets you free
- A truth is something that is undeniable, there is no exception to it
- How to learn to ask more beautiful questions to get better answers
- The one commonality with everyone she has seen experience a “medical miracle” fo healing
Resources We Mention
- Grit Natural Medicine
- Dr. Huckaby - Instagram
- David Whyte: Essentials
Thanks to Our Sponsors:
LMNT - My go-to electrolyte mix that I use during workouts, while fasting and in the sauna. It's a clean source of all of your electrolyte needs.
HigherDOSE - Check out their sauna blanket, PEMF mat, red light face mask and so much more! I use their PEMF mat several times during the week. Use code mama15 for a discount.
Episode Highlights With Jim
- Is Vitamin D harmful?
- Most of the work done on Vitamin D has been associative data
- The difference between D3 (intermediate molecule) vs storage form vs active form
- Different forms of Vitamin D we can test for and why these aren’t always accurate
- Is there actually accurate testing for Vitamin D?
- How to actually test the active form of Vitamin D in the body
- Why he doesn't recommend taking an isolated pill of vitamin D
- The reason he says you don’t actually need vitamin K to absorb Vitamin D
- Genetic components of Vitamin D receptors and use
- Many genetic mutations are meant to be an advantage
- Why you aren’t going to get over 60 on a vitamin D test naturally
- One snip that is important for vitamin D
- Misconceptions about Vitamin D during pregnancy
- The difference between getting Vitamin D as a supplement vs making it from sun exposure
- We make a sulfated form of D3 from sun exposure
- 7-Dehydrocholesterol from the sun (not present in supplements)
- Why the most important molecule from sun exposure can’t be obtained from a supplement
- How PUFA molecules interact with the sun equation and his take on PUFAS
- How viruses like Epstein-barr can interfere with the vitamin D process in the body
- What to do if you’ve taken a lot of oral Vitamin D and think it might have caused an issue
- How vitamin K can actually be helpful and why magnesium is important too
- Can sun exposure actually help avoid cancer
- The problems with sunscreen
- What to know for healthy sun exposure and what it means when we look pink for a few minutes after sun exposure
- The importance of not wearing sunglasses in the sun because it makes your more likely to burn
Resources We Mention
- Jim Stephenson - Facebook Group
- Jim Stephenson - Substack
- AIDS: The crime Beyond Belief by William L. C. Scott
- Benefits of Sunlight: A Bright Spot for Human Health
- Absence of Seasonal Variation in Serum Concentrations of 1,25-Dihydroxyvitamin D Despite a Rise in 25-Hydroxyvitamin D in Summer
- UVB Light Prevents Atherosclerosis By Reducing Inflammation
- The "D" Vitamins by Jack DeRuiter
- A human skin equivalent model that mimics the photoproduction of vitamin D3 in human skin
- Epstein-Barr virus encoded EBNA-3 binds to vitamin D receptor and blocks activation of its target genes
Thanks to Our Sponsors:
Hiya Children's Vitamins - A clean line of children's vitamins that provides growing kids with all the essential nutrients that might be missing from their diet
BON CHARGE - A holistic wellness brand with a huge range of evidence-based products to optimize your life, such as blue light glasses, EMF protection products and circadian friendly lighting. Use code wellnessmama to save.
Episode Highlights
- To start off, what is protein, and where it's found (and used) in the body
- Why I eat higher protein and what health benefits I feel
- How the nine essential amino acids play a role
- What is the difference between a complete protein and an incomplete protein and examples
- What creatine is and what the research says
- How skeletal muscle is strongly correlated to longevity and the ways to increase this (resistance training and consuming enough of the right kinds of amino acids)
- We might also need more protein in times of recovery from injury or illness, especially broken bones
- How we're more likely to under-consume protein, versus over-consume it, in the U.S.
- What the possible downsides are of eating too much protein, without enough fiber, carbs, and fat
- The question to ask: How much protein and how to get enough in your diet?
Resources Mentioned
- How Protein Supports Your Muscle Health, with Dr. Gabrielle Lyon and Chris Kresser
- 371: How Eating More Protein Will Transform Your Metabolism With Dr. Gabrielle Lyon
- 612: Dr. Gabrielle Lyon on Muscle-Centric Medicine, Eat Your Protein, and How to Train Better
- 564: Chris Kresser on Nutrient Deficiencies & Why the Way We Think About Health Needs to Change
- Protein Bulk Meal Planning Ebook
- LMNT - Electrolytes
- Kion Aminos and Creatine
- Iconic Protein Powder (use code wellnessmama15 for a discount)
- Paleovalley beef sticks
- Paleovalley protein powder
- Bulk Supplements Creatine Monohydrate
- Join me on Patreon
Thanks to our Sponsor:
Joovv - Red light therapy can be an important part of any health routine and I use mine daily to support cellular function and for my skin and thyroid. Use code wellnessmama for a discount.
Episode Highlights With Tallene
- Her own personal experience with PCOS and how she overcame it
- How PCOS is diagnosed: 2 out of 3 common symptoms
- PCOS is linked to blood sugar issues, insulin resistance, higher incidence of thyroid problems, and other issues
- Factors that are contributing to the rise in PCOS
- Why PCOS is actually a somewhat protective mechanism but why it has gotten out of control
- How endocrine disruptors contribute to the problem
- The way insulin resistance comes into play
- What to know about insulin resistance and how to resolve it
- How walking helps with stress hormones and insulin resistance
- Ways to use light and sleep to your advantage if you have PCOS
- The reason gluten/dairy free can be helpful for women with PCOS in reducing inflammation
- What inositol is and why it can be helpful for PCOS (and many other things)
Resources We Mention
- Wellnesse
- Levels - Continuous Glucose Monitor
- The Cysterhood Website
- Instagram - PCOS
- PCOS Weight Loss
- PCOS SOS: A Gynecologist's Lifeline To Naturally Restore Your Rhythms, Hormones, and Happiness by Felice Gersh M D
- 101 Essays That Will Change The Way You Think by Brianna Wiest
Thanks to Our Sponsors:
Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!
Zero Acre Farm - Their cultured oil is an innovative and healthy alternative to seed oils. Its neutral taste makes it perfect for roasting, sauteing, stir-frying, baking, dressing, drizzling, and baking
Episode Highlights With Andrew
- Why the pandemic led to an increase in homeschooling but why this is still happening even with schools open now
- Homeschooling vs other alternative education options
- Do homeschooled kids actually not get enough opportunities for socialization?
- Why homeschooling can take much less time than regular school and still accomplish just as much
- Why boredom can be a good thing and the downside of how much we’ve eliminated it
- How to teach as a homeschool parent even if there are topics you don’t know yourself
- The way high school kids can take college enrollment courses virtually and get credit
- How to get started homeschooling if you’ve never tried it before, including how to know your state's requirements
- What bedtime story culture is and why he feels it is so important
- Can homeschool students still go to college? Yes, but is that the best option?
- Why he shares my opinion that entrepreneurship is a great way to teach life skills
- Reading out loud to children is the number one predictor of writing skills in adults and the number one predictor of adults who like to read
- Shockingly, over 2/3 of high school age students have not read one book in the previous year
- Parting advice: the least important part about growing up is academics
- Key Point: When you look at great people, many of them didn’t even do great in school but they made huge contributions to the world because of their character
Resources We Mention
- IEW - Institute for Excellence in Writing
- Christian Halls Association - CHI
- Home School Legal Defense Association
- Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker
- Eat to Beat Disease: The New Science of How Your Body Can Heal Itself by William W Li MD
- The Divine Comedy (The Inferno, The Purgatorio, and The Paradiso) by Dante Alighieri
Thanks to Our Sponsors:
Joovv - Red light therapy can be an important part of any health routine and I use mine daily to support cellular function and for my skin and thyroid. Use code wellnessmama for a discount.
LMNT - My go-to electrolyte mix that I use during workouts,while fasting and in the sauna. It's a clean source of all of your electrolyte needs
Episode Highlights With Thomas Seyfried
- What cancer actually is and why it isn’t just genetic
- How mitochondria function is a big factor in the cancer equation
- What the Warburg study is and what it shows us about how cancer happens
- Why cyanide kills healthy cells but not tumor cells
- Cancer cells don’t use oxygen for energy, and what they use instead
- Warburg: cancer cells replace oxygen energy with fermentation energy
- How cancer cells use oxygen, not for energy but to create reactive oxygen species
- The only two fuels cancer cells use: glucose and the amino acid glutamine (both fermentable)
- His opinion: target the glucose and the glutamine simultaneously while transitioning the body to ketones
- The biggest cancer breakthrough in the last few decades? Reduction in smoking
- What are the root causes of cancer as a metabolic disease
- Provocative agents that increase the risk of cancer: chronic inflammation, age, carcinogenic chemicals, viruses, age, genes (like BRCA1)
- How to keep your mitochondria healthy to reduce the risk of cancer “Our genes are supremely capable of preventing cancer”
- Why he recommends periodic water fasting for mitochondria health
- How exercise helps support mitochondria
- What ketones are and why they are a super fuel for the body
- How to address the glutamine side of cancer cells
- What glutamine-targeting drugs are
- Why his approach is getting rid of cancer without the toxicity
- The reason that traditional cancer treatment like chemo and radiation can be more effective when used with metabolic therapies
- What he would do if he had cancer
“We can reduce the death rate by 50% if you view the tumor as a metabolic problem rather than a genetic problem” – Thomas Seyfried
Resources We Mention
- Cancer as a metabolic disease: On the origin, management and prevention of cancer by Thomas Seyfried
- Keto for Cancer: Ketogenic Metabolic Therapy as a Targeted Nutritional Strategy by Miriam Kalamian EdM MS CNS
- The Origin (and future) of the Ketogenic Diet - by Dr. Dominic D'Agostino and Travis Christofferson: Charity Publication: In support of Dr. Thomas Seyfrieds cancer research by Johnny Rockermeier, with Dr. Dominic D'Agostino
- Ravenous: Otto Warburg, the Nazis, and the Search for the Cancer-Diet Connection by Sam Apple
Episode Highlights With Dr. Molly
- Why biohacking is different for women and how to be careful
- How to use current technology to improve your mitochondria
- The way stress changes metabolism and why weight gain or trouble losing weight can actually be a symptom of high stress and low mitochondria function
- Why recovery is so important and how to avoid burnout
- How to nourish your mitochondria
- Things that damage your mitochondria: smoking, vaping, alcohol, pesticides, refined sugar
- How chronic stress directly damages mitochondria
- What mito-hormetic stressor are
- The war over vegetables and what she thinks about vegan vs carnivore
- Microbiome and mitochondria crosstalk and why this is important
- What HRV can tell us about health and ways to improve it
- How to use a glucose monitor at home to improve health and hormones
- What to understand about the glycemic index and how this is the average response of 1000 people
- How to look at the body from a first principles angle and improve hormones
- The way synthetic hormones including birth control can change your hormones and your attraction to your partner
- Her take on peptides and hormones
Resources We Mention
- The Spark Factor: The Secret to Supercharging Energy, Becoming Resilient, and Feeling Better Than Ever by Dr. Molly Maloof
- Dr. Molly - website
- Dr. Molly - Instagram
- Levels - CGM
Thanks to Our Sponsors:
Zero Acre Farm - Their cultured oil is an innovative and healthy alternative to seed oils. Its neutral taste makes it perfect for roasting, sauteing, stir-frying, baking, dressing, drizzling, and baking.
LMNT - My go-to electrolyte mix that I use during workouts while fasting and in the sauna. It's a clean source of all of your electrolyte needs
Episode Highlights From Katie
- Why morning sunlight is receiving so much attention lately and how light is a very important signaling mechanism for the body
- Dr. Amy Shah's simple rule of “sky before screens” in the morning
- How light impacts areas of health such as weight, sleep, mood, and hormone function
- The science behind morning sunlight and how much to get
- What to do if you wake up before the sun or do shift work
- Other options if outdoor light is truly not an option in the morning
- Tips: Must be outside, no sunglasses, and aim for at least five minutes
Resources Mentioned
- Light: Medicine Of the Future: How We Can Use It to Heal Ourselves NOW by Jacob Liberman O.D. Ph.D.
- 10,000 Lux Light
- BON CHARGE Light Bulbs
- Digital Light Timer
- Blackout Curtains
- Benefits of Sunlight: A Bright Spot for Human Health
- Patreon - Join me for exclusive content and Q&As
Thanks to Our Sponsor:
HigherDOSE - Check out their sauna blanket, PEMF mat, red light face mask and so much more! I use their PEMF mat several times during the week. Use code mama15 for a discount.
Episode Highlights With Micah
- What ozone is and the difference between oxygen and ozone
- Ozone therapy - what it is and how it is available at home now
- How Micah got into ozone therapy
- Different types of ozone therapies and which ones can be done at home
- What rectal and vaginal insufflation of ozone are and how can they be used
- How to try these methods of ozone therapy
- Local application of ozone vs. systemic use
- Why vaginal and rectal insufflation are systemic methods of using ozone
- What ear insufflation is and how it can help ear, sinus, and eye issues
- How to use ozone to support oral health
- Making ozone water at home
- The reason to be careful about ozone in the lungs (no antioxidant buffer system in the lungs) but why it's so beneficial in other places
- Ozone is a hormetic therapy
- Ozone is a natural powerful anti-viral, anti-bacterial and anti-fungal
- How to use ozonated oil for beauty care, wounds, oil pulling, etc.
- His personal non-negotiables of health
Resources We Mention
- Simply O3
- 447: Kambo Frog Medicine for Detox, Healing, and Trauma Release With Todd Shipman
- Oil Pulling Benefits For a Healthier Mouth
- Coconut Oil Pulling
- Cold Plunge
- The Bible
- How to Win Friends and Influence People by Dale Carnegie
- The Type 2 Diabetes Breakthrough: A Revolutionary Approach to Treating Type 2 Diabetes by Frank Shallenberger M.D.
Episode Highlights From Katie
- The ultimate question is, how do we form habits and get them to stick
- As much as 40% of what we do in a day isn't the result of decisions, but of habits
- What the research says about habit creation, including methods for starting new habits and making them stick
- The average habit actually takes about 66 days (so over two months) to be created
- Will missing one day of the new habit affect the creation of the new habit?
- What the difference is between habits and routines
- The process of creating a habit isn't just about learning to do something repeatedly - It's really about wiring and strengthening the brain
- Don't let perfect be the enemy of the good when it comes to habit formation
- The concept of habit stacking and the idea of stacking two habits together
- Small habits are easier to implement and you can build on them - don't make them too big
- The 3 S's - simple, short, and specific
- It's easier to replace a habit than to remove it entirely (example: smoking)
- Some of my practical examples that I personally use for habit stacking to give you some ideas to get started
Resources Mentioned
- Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear
- Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less by S.J. Scott
- Psycho-Cybernetics: Updated and Expanded by Maxwell Maltz
- Gallon Water Jug
- Tiny Habits program - BJ Fogg
Thanks to Our Sponsor:
LMNT - My go-to electrolyte mix that I use during workouts, while fasting and in the sauna. It's a clean source of all of your electrolyte needs.
Episode Highlights With Kelly
- Why she transitioned from a pharmacist to a functional medicine specialist and why she now works with ADHD and anxiety patients
- The common root causes she sees for these chronic issues
- Dopamine connection and why ADHD is not just a dopamine deficiency
- Common gut issues and how they present in problems in the body and the brain
- Other factors that contribute to these issues that people don’t always realize
- Why ADHD and anxiety often go hand in hand
- The vitamin and mineral deficiencies that often play a role in why we see these issues together
- Importance of asking why, when there is a chemical imbalance or diagnosis instead of just treating the symptom
- Why ice baths help with dopamine production
- The importance of protein consumption for producing neurotransmitters
- What to understand about caffeine consumption, especially with ADHD and anxiety
- Another reason to get protein in the morning before caffeine and why its so important for women
- How underlying infections can be a huge source of stress on the body
- The way certain exercises boost GABA and can help reduce some of these symptoms
Resources We Mention
- Book a time with Kelly here
- Depression Is Not Caused by Chemical Imbalance in the Brain article
- Everything Is Figureoutable by Marie Forleo
- Becoming Supernatural: How Common People Are Doing the Uncommon by Joe Dispenza
- B-Complex
- Magnesium Glycinate
Thanks to Our Sponsors:
HigherDOSE - Check out their sauna blanket, PEMF mat, red light face mask and so much more! I use their PEMF mat several times during the week. Use code mama15 for a discount.
Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!
Episode Highlights With Bryana
- What makes conscious parenting different from other approaches
- How focusing on ourselves and our own emotional reactions and behaviors as parents is a more effective long term approach and is relationship first
- Focusing on “how am I managing myself” as a marker of effective parenting
- The magic of taking a pause during heated emotional encounters with our kids
- How to understand what is getting in the way of being able to model these behaviors for our kids
- What to do when “my kids will only listen to me if I am screaming”
- Love withdrawal - what it is and why it is so painful to children, and how to break the pattern
- The importance of saying sorry to our kids when we mess up without needing to defend our behavior
- What a real apology and repair looks like
- Why conscious parenting isn’t just permissive parenting or falsely happy parenting
- No parent has an intention to hurt their child but the impact is outside our control and how to understand this dynamic
- How our relationship with our kids sets the stage for how they will exist in relationship for the rest of their lives
- What boundaries are and how to effectively communicate them
- Why if boundaries don’t come from a place of kindness, they are actually about control
- Phrases like “I can’t let you” and “show me another way” for boundaries with young children
- Why children need to understand the alternative when we put limits on their behavior
- When we withdraw love, children will default to loving and trusting the parent even at the expense of self love and self trust
- Trust is the first psychosocial milestone in a baby or toddler
- Parenting is the opportunity to re-parent and become the parent you never had
- “I am not raising you to be the person I want or expect you to be… I am raising you to be who you are”
- What it means to be a cycle breaker in our parenting
- Specific tips for bedtime struggles and reframing what this experience is like for kids
- Strategies for tantrums that actually work - and how to focus on actually being with the child so they learn this internal skill
- Approaching parenting struggles with curiosity instead of being critical
Resources We Mention
- Conscious Mommy - Website
- Consciously Managing Meltdowns - Course
- Conscious Mommy - Instagram
- The Giver by Lois Lowry
- Untamed by Glennon Doyle
Episode Highlights From Katie
- What is magnesium and why is it important
- Why are so many people deficient in this important mineral
- What are the many benefits of magnesium
- How magnesium plays a role in workouts, power, and recovery
- Other benefits of optimal levels include: better mood, lower inflammation, better sleep, and stronger bones
- Some easy sources of magnesium: Leafy green vegetables, sea vegetables, kelp, and nettle
- How I am getting enough magnesium and what I am using
Resources Mentioned
- BiOptimizers MagBreakthrough
- Jigsaw Health Mag SRT
- Magnesium Lotion
- Just Thrive K2-7
Thanks to Our Sponsor:
Joovv - Red light therapy can be an important part of any health routine and I use mine daily to support cellular function and for my skin and thyroid. Use code wellnessmama for a discount.
Episode Highlights With Dr. Waldinger
- How he became a zen master who teaches meditation around the world
- The science of meditation and the science of why it is beneficial
- What the Harvard study of adult development is- the longest study on the same group of people since 1938
- Key takeaways from this extremely long study
- The surprising key to happiness and why human connection and relationships are so important
- Helpful questions for checking in on your own relationships
- How childhood experiences shape mental health later in life and what children really need to feel safe and secure in life
- What the data says about things that extend lifespan and things that shorten it
- How human connection correlates to a longer lifespan
- Strong relationships are natural stress reducers - the science of how this works
- Why happiness is not something we can “achieve” past our basic human needs
- How to build a safety net of well-being to help increase happiness and calm even in tough times
- Ways to use our feelings as signals but exercise choice in how we act and respond
- How to increase “social fitness” and nurture relationships in your life
- A rule of thumb when it comes to relationships
- Why kids need to see us model prioritizing relationships and taking care of ourselves
- What empathetic accuracy is and how to get better at it
- The W.I.S.E.R method for handling emotionally challenging situations
- The best investment you can make in your own well-being (it might surprise you)
- Health and lifestyle trends that stood out from the data in this study
Resources We Mention
- Robert Waldinger: What makes a good life? Lessons from the longest study on happiness | TED Talk
- The Good Life: Lessons from the World's Longest Scientific Study of Happiness by Robert Waldinger, MD
- Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn
Thanks to Our Sponsors!
Hiya Children's Vitamins - A clean line of children's vitamins that provides growing kids with all the essential nutrients that might be missing from their diet.
Wellnesse - My line of clean, non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!
"If the path before you is clear, you're probably on somebody else's path." - Joseph Campbell
Episode Highlights With Morley Robbins
- What might be going on if you are told you have low iron or low ferritin
- Why what’s going on in the blood isn’t always indicative of whats going on in the tissue and what to know when looking at blood tests
- The three things to understand when measuring iron: hemoglobin (70% of body’s iron), ferritin (storage protein inside cells- 10% of body’s iron), serum iron (less than a tenth of a percent which actually means copper isn’t doing its job)
- What hepcidin is (peptide)
- Katherine Philpott MD PhD paper on how ferritin is storing excess iron in the body
- Why the amount of iron you need is lower than you think..
- The important part of this equation that is almost never tested by doctors and that can be shut down by Vitamin D
- Why low ferritin is not an indication of iron deficiency and actually shows low copper and affects hepcidin
- Dietary iron vs. recycling iron and why copper is important
- What to know about Vitamin D and its relationship to retinol
- The thyroid connection and why it is just a symptom of what’s going on in the body
- Why low thyroid function can just be a symptom of low retinol
- The thyroid doesn't run the body - it responds to the body
- What you don’t know about aging that is aging you much more rapidly
- Why copper, magnesium, and retinol are the big players in the real story of aging
- How hair testing shows us some things that blood tests don’t
- 12 minerals and 8 metals that show up in hair tests (electrolytes, oxidation patterns, metals, etc)
- Things we can take that mess up the way copper is used in the body (birth control, antibiotics, artificial vitamin C)
Resources We Mention
- 596: Morley Robbins on Magnesium, Stress, Mineral Balance and the Root Cause Protocol
- RCP123.org or therootcauseprotocol.com
- Queen of Thrones - Castor Oil Packs
- Quercetin
- Loren Pickart
Thanks to Our Sponsors:
BON CHARGE - A holistic wellness brand with a huge range of evidence-based products to optimize your life, such as blue light glasses, EMF protection products and circadian friendly lighting. Use code wellnessmama to save.
Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!
Episode Highlights With Diana Rodgers
- How she got into nutrition through her own undiagnosed celiac
- Why meat is the most vilified food and some reasons this is off base
- The most common myths and misconceptions on meat: nutrition, environment and ethics
- Why personal food decisions should stay personal and not be imposed on others
- What the research says about meat being critical for childhood development
- The elephant in the room: 60% of the US diet is ultra processed foods
- Why it's possible to meet protein needs and still be deficient in amino acids
- Protein consumption is especially important for women and children and specifically from animal products
- What sarcopenia is and why it is such a big problem
- Ways to help avoid sarocpenia
- For every pound of plant based protein, there are four pounds of waste
- The ways that cows are actually beneficial and important for the environment
- Almonds vs cows for water consumption and why almonds waste much more water than cows
Resources We Mention
- 374: Sacred Cow: The Case for (Better) Meat (& Methane Explained) With Diana Rodgers
- Sacred Cow: The Case for (Better) Meat: Why Well-Raised Meat Is Good for You and Good for the Planet by Diana Rodgers and Robb Wolf
- Sacred Cow DVD
- Paleovalley beef sticks
- The Paleo Solution: The Original Human Diet by Robb Wolf
- Ishmael by Daniel Quinn
- Cronometer.com
Thanks to Our Sponsors:
Joovv - Red light therapy can be an important part of any health routine and I use mine daily to support cellular function and for my skin and thyroid. Use code wellnessmama for a discount.
LMNT - My go-to electrolyte mix that I use during workouts,while fasting and in the sauna. It's a clean source of all of your electrolyte needs.
Episode Highlights With Dr. Lyon
- What muscle-centric medicine is and how she developed this method
- Why muscle is so important, especially for women
- The connection between body composition and how we age
- Her research on how body composition affects the brain and ability to do cognitive tasks
- Why muscle is the organ of longevity
- How muscle helps with disease prevention
- Muscle is an endocrine organ and why exercise should be about building muscle not losing fat
- The longevity connection to lean muscle mass
- Why it's very difficult for a woman to get “bulky” or too muscular quickly
- What reverse dieting is and how it can help us get stronger and leaner
- Dietary protein as it relates to muscle health
- Why we absolutely need dietary protein and what the bare minimum is vs. optimal for health and longevity
- How much protein should we actually eat?
- Her recommendation: 1g protein per pound ideal body weight
- The minimum amount of protein required to stimulate protein synthesis
- Her protocols for protein spacing and amounts
- Do women and men need to train differently?
- Lifestyle, diet, and supplementation factors that can help increase strength gain
- How food and light regular our circadian clocks and our training ability
- Recommended supplements: creatine, omega 3, urolithin A
- Her advice: always be empowered by your choices and do the thing you are avoiding
Resources We Mention
- 371: How Eating More Protein Will Transform Your Metabolism With Dr. Gabrielle Lyon
- Creatine Monohydrate
- Urolithin A by Mitopure
- Relentless: From Good to Great to Unstoppable by Tim S. Grover
- The Attributes: 25 Hidden Drivers of Optimal Performance by Rich Diviney
- The Mountain Is You: Transforming Self-Sabotage into Self-Mastery by Brianna Wiest
- Her book club: Freedom Reads
Thanks to Our Sponsors:
Wellnesse - My line of personal care products such as toothpaste, deodorant, shampoo and much more!
Hiya Health - A clean line of children's vitamins that provides growing kids with all the essential nutrients that might be missing from their diet.
Episode Highlights With Katie
- The beautiful lessons I've learned this year and how it was a year of rest and relationships
- My focus for this past year: to be with my kids and focus on them, inner work and diving into house projects that required new skills (and lots of power tools!)
- Why I now feel ready to step into new projects and new energy
- An update on my Health and how it is better than it has ever been
- What health goals I've been focusing on: healthy blood sugar numbers , eating to nourish my body, Hashimoto's remains in remission
- The biggest factors impacting my health: dealing with stress, sleep first, recovery and nourishing body and then eventually adding in exercise
- 2022 was the year of strength and 2023 will be a year of peace and joy
- Hit my yearly reading benchmark and read 50 books
- How art, meditation and journaling impacted me
- Inner work that I did: faced some of my perfectionist, people pleasing tendencies, learned more about boundaries and showing up with kindness without compromising my own needs
- Why I don't focus on New Years resolutions, but on challenges and experiments instead
- How mindset plays such a big role in health, habits and more
- Q&A from all the questions you submitted
Resources Mentioned
- Levels
- LMNT
- Sleep.me (formerly ChiliSleep)
- BiOptimizers Magnesium
- Jigsaw Health Magnesium
- Kion aminos and creatine
- Branch Basics
- Protein - ICONIC and Paleovalley
- Word of the year generator
- Tim Ferriss End of the Year Review
Thanks to Our Sponsors:
Wellnesse - My line of personal care products such as toothpaste, deodorant, shampoo and much more!
Timeline Nutrition - Mitopure from Timeline Nutrition offers an easy way to get your daily 500mg dose of Urolithin A, which helps with energy and endurance and so much more! Use code wellnessma for a discount.
Episode Highlights With Matt
- What wild health is and where this concept came from
- How a return to nature is the root of good health
- What separates precision medicine from traditional medicine
- Why genetics are important but they are only about 20% of the whole picture
- The importance of light, sleep, and stress for health
- Factors we can optimize for our kids for lifelong health
- Are diseases actually preventable
- What their data says on reversing disease through lifestyle intervention
- His core pillars of optimal health and how to optimize each one
- What studies say about movement and how much we need
- Why he is also on team sardines as a superfood
- The reason to look at the calories vs nutrients equation
- His personalized non-negotiables for health
- Ways to improve sleep quality
- Science backed reasons to focus more on relationships and connection for better health
Resources We Mention
- Wild Health
- Oura Ring
- ChiliSleep
- Levels - Continuous Glucose Monitor
- Last Child in the Woods: Saving Our Children From Nature-Deficit Disorder by Richard Louv
- The Bible (NIV)
- Awareness: Conversations with the Masters by Anthony de Mello
- The 15 Commitments of Conscious Leadership: A New Paradigm for Sustainable Success by Jim Dethmer
Thanks to Our Sponsors:
Wellnesse - My line of personal care products such as toothpaste, deodorant, shampoo and much more!
Timeline Nutrition - Mitopure from Timeline Nutrition offers an easy way to get your daily 500mg dose of Urolithin A, which helps with energy and endurance and so much more! Use code wellnessma for a discount.
Episode Highlights With Dr. Kruse
- What junk light is and why it can be so harmful
- Why sunlight is so important and not dangerous... and why it is so important for kids
- The problems with screens that you probably didn’t know of
- Understanding light functionally
- Why light is a medicine
- Six meta analysis show that lack of sunlight is more dangerous to your health than smoking
- The deeper problems with blue light beyond just sleep disturbances
- How blue light cases break down in the retina and brain changes and destroys dopamine
- Why he recommends avoiding melatonin supplementation in kids
- Where melatonin is actually made (in the mitochondria) and how to optimize it
- The reasons he recommends avoiding sunscreen and increasing sunlight exposure, especially in kids
- Low Vitamin D levels correlate highly with melanoma and the sun helps increase Vitamin D levels… so why lack of sunlight is more correlated to melanoma than sun exposure and how blue light comes into play
- Why sunglasses decrease melanin production in the skin and why he says to avoid them because you’ll be more sensitive to the sun
- Ways to optimize your light exposure
- Light exposure tips: open windows inside so it isn’t filtered through glass
- More reasons to get morning sunlight
- A reason kids don't need as much sunlight as their grandparents do
- How to do grounding correctly
- His water recommendations for optimizing this for our kids
- How screens are dehydrating, especially to kids
- The food and light connection and what to know about water
- His top tips for longevity
- Mitochondrial DNA is only inherited through the mom
- What transgenerational epigenetics is and why we need to understand it as parents
- The real deal on Vitamin D (a neurosteroid he says not to supplement) and Omega-3
Resources We Mention
- Dr. Jack Kruse - website
- Dr. Jack Kruse - Membership and Patreon
- Spectroscope
- A week’s worth of camping synchs internal clock to sunrise and sunset, CU-Boulder study finds
- Going Somewhere: Truth about a Life in Science by Andrew A. Marino
- Health and Light: The extraordinary Study that Shows How light Affects Your Health and emotional well being by John N. Ott
- Power, Sex, Suicide: Mitochondria and the meaning of life<
Episode Highlights With Dr. Lin
- A big misconception for parents when it comes to a child’s jaw growth
- How we can help our kids grow a jaw that fits their adult teeth
- The factors that come into play with tooth decay and collapse of the jaw that leads to crooked teeth
- Dr. Weston A. Price’s work on nutrition and dental health
- Factors that make a difference in jaw structure in utero
- What to look for in your kids teeth and jaw development at different ages
- A mistake many parents make in introducing foods
- How cleaning the nose might be more important than cleaning the teeth early on
- Problems with mouth breathing in kids and adults and what to do about it
- What to do if you or your child can’t tolerate nasal breathing
- How to reprogram your breathing and improve tongue posture for better sleep
- Sleep connections between jaw development and nutrition
- Why over consumption of sugar and lack of Vitamin D are such a big deal in kids
- Foods to avoid for jaw health and oral health: sugars, vegetable/seed oils, processed grains, etc
Resources We Mention
- 127: Dr. Steven Lin on How to Reverse Dental Problems Through Diet
- The Dental Diet: The Surprising Link between Your Teeth, Real Food, and Life-Changing Natural Health by Dr. Steven Lin
- Dr. Steven Lin - Website
- Nutrition and Physical Degeneration by Weston A. Price, DDS
- Thinking Fast and Slow by Daniel Kahneman
Thanks to Our Sponsors:
Four Sigmatic - My go-to for mushroom coffee and drinks. Use code wellnessmama for a discount.
Wellnesse - My line of personal care products such as toothpaste, deodorant, shampoo and much more!
Episode Highlights With Marie
- Why she was an original member of the smurf fan club
- Her own entrepreneurial journey
- Why she doesn’t feel that our current educational model prepares us for how to best contribute to the world in a meaningful way
- How to learn to listen to the small voice inside
- Getting through imposter syndrome and learning to listen to our intuition even if we are scared
- Failure = a faithful attempt in learning and how to reframe failure and learn from it
- Clarity comes from engagement, not thought
- Her time management tips from time genius
- The most powerful words in the universe
Resources We Mention
- Time Genius
- B-School
- Everything Is Figureoutable by Marie Forleo
- The War of Art: Break Through the Blocks and Win Your Inner Creative Battles by Steven Pressfield
Thanks to Our Sponsors
Sleep.me - They offer amazing products to help with temperature-controlled sleep. Save 25% with the code wellnessmama.
Four Sigmatic - My go-to for mushroom coffee and drinks. Use code wellnessmama for a discount.
Episode Highlights With Kelly
- Why over 100 million people in the US have diabetes or pre-diabetes, and why this is largely preventable
- The reason we see a rise in these issues, even in children
- Understanding macronutrients at a higher level to make health easier
- Why amino acids and essential fatty acids are important, but we don’t have a dietary need for carbohydrates
- How the body can take protein and create what it needs through gluconeogenesis even if we don't eat carbs
- Why protein has a zero to minimal effect on blood sugar and why protein is the most satisfying macronutrient
- The reason not eating enough protein leads to overeating and why this is an important survival response
- Metabolic syndrome, elevated blood sugar, diabetes, and inflammatory markers link
- Why carbohydrates in their whole food form are wrapped in fiber and interact with the body differently
- The reason cellular carbohydrates (like apples) are much different in the body than acellular ones (apple juice)
- How pregnancy and breastfeeding increase protein and nutrient demands in a big way
- Why carbs aren't the enemy
- The reasoning that if low carb is good, no carb is not better and when glucose spikes are good
- A reason to avoid “naked carbohydrates” or carbs on their own
- How to use time-restricted eating to your advantage
- Tips for fasting optimally as a woman and getting enough protein
- How eating protein in the morning and stop eating by 6pm can make a huge difference
Resources We Mention
- Body Love: Live in Balance, Weigh What You Want, and Free Yourself from Food Drama Forever by Kelly LeVeque
- Body Love Every Day: Choose Your Life-Changing 21-Day Path to Food Freedom by Kelly LeVeque
- Be Well by Kelly - website
- Oura Ring
- Levels Glucose Monitor
- Protein powder
- Time-restricted eating study
- Deep Work: Rules for Focused Success in a Distracted World by Cal Newport
Episode Highlights With Anya
- How she studied four languages including Russian and Chinese!
- Her personal story with foot health and foot problems that led her to research minimal footwear
- How pregnancy made her foot problems worse and how this led her to research alternatives to overly supportive shoes
- When her foot pain got super severe and started causing other joint pain as well
- The book that opened her eyes to another way to heal her feet
- What foot shaped footwear and barefoot shoes are and why they are important
- How to rehab feet and transition to better footwear
- The benefits of barefoot time when possible
- What to look for in barefoot shoes and all the different types available
- How sitting too much can also create foot issues even if kids aren’t wearing restrictive footwear
- The main things to look for in foot friendly footwear: foot shaped (asymmetric), flat, zero drop, bendable
- Exercises and movements for strengthening and mobilizing feet
- What toe yoga is and how to do it
- Her take on toe spreaders and when they can be beneficial
- Tips for making the transition easier
- Fascia release tools and how they can be helpful
- Her parting advice: You don’t have to be a foot nerd and be only barefoot to benefit from the ideas of this and how to 80/20 it
Resources We Mention
- Anya's Reviews - website
- Anya's Instagram
- Whole Body Barefoot: Transitioning Well to Minimal Footwear by Katy Bowman
- CARS video from Hunter Fitness
- Vivo Barefoot
- Xero Shoes
- Earth Runners
- The Body Keeps the Score by Bessel van der Kolk M.D.
- Acupressure Rock Mat
Thanks to Our Sponsors:
BiOptimizers Magnesium - Magnesium is so crucial to our health and their magbreakthrough product provides all seven forms of magnesium that our body needs.
Wellnesse - My line of personal care products such as toothpaste, deodorant, shampoo and much more!
Episode Highlights With Michelle Sands
- The different types of hormone replacement available and which are appropriate for most people
- Why hormone levels are shifting earlier for women and men and how to navigate it
- How to navigate natural hormone decline with age
- What makes bioidentical hormone replacement different and why dose matters
- Where bioidentical hormones come from
- The surprising practice in China years ago that was the first use of bioidentical hormones
- Why hormone replacement therapy doesn’t raise cancer risk if done correctly and how it can actually be protective
- The real story about estrogen and cancer
- New information on hormones from a women's health initiative in 2019
- How loss of hormones contributes to osteoporosis, heart issues, and brain decline
- The reason hormones shouldn’t just be used to treat symptoms and why waiting until menopause isn’t necessarily the best
- How hormone loss correlates to collagen loss and decline in skin health
Resources We Mention
- Dr. Michelle Sands - Glow Natural Wellness
- Free Hormone Restoration Masterclass
- The Power of Now by Eckhart Tolle
- Estrogen Matters by Avrum Bluming
Thanks to Our Sponsors:
Timeline Nutrition - Mitopure from Timeline Nutrition offers an easy way to get your daily 500mg dose of Urolithin A, which helps with energy and endurance.
Sleep.me - They offer amazing products to help with temperature-controlled sleep. Save 25% with the code wellnessmama.
Episode Highlights With Lauren and Katie
- How sauna and heat exposure can reduce all cause mortality by as much as 60% and how to get these benefits
- Why heat/sauna is an exercise mimetic and why this is important
- The way sauna use can improve mood and help us enter parasympathetic nervous system states
- What PEMF is and how it benefits the body
- Why they combined PEMF and infrared heat to increase the benefits
- How PEMF can help improve circulation, cortisol levels and inflammation markers
- The body is electric… and how PEMF can support the body's energetic potential
- What the different levels of PEMF are and what they each do for focus, sleep, etc
- How they have made technologies like PEMF, sauna and red light less expensive and more accessible
- Why red light helps the skin and helps the body product ATP
Resources We Mention
- HigherDOSE - use code wellnessmama15 for 15% off (excludes full size sauna)
- What I Talk About When I Talk About Running: A Memoir by Haruki Murakami
- The Alchemist, 25th Anniversary: A Fable About Following Your Dream by Paulo Coelho
Thanks for Our Sponsors:
BiOptimizers Magnesium - Magnesium is so important for our health and their magbreakthrough product provides all seven types for all your needs.
Sleep.me - They offer amazing products to help with temperature-controlled sleep. Save 25% with the code wellnessmama.
Episode Highlights With Esther Blum
- The average age of menopause and early signs to look for
- Why menopause can start really early for some women in todays world
- Hormones to look at to get a baseline for mitigating menopause symptoms
- When supplements like chaste tree, DIM, and calcium d-glucarate can be helpful
- How cruciferous vegetables help hormones
- What to know about hormone replacement therapy and the forms she does and does not recommend
- How cyclical progesterone in second half of cycle can be helpful pre-menopause, especially after birth control use
- Why lifting weights has such a big impact on hormone levels for women
- The supplements she recommends that are helpful for most women
- How brightly colored foods help hormones and feed beneficial bacteria in the gut
- The one beneficial bacteria in the gut that helps avoid weight gain and how to support it
- More support for morning sunlight, strength training and eating protein
- A reason to go for a ten minute walk after eating- it lowers glucose by 17%!
- Her three “meno-laws” for avoiding fat gain during menopause (or anytime)
- Why many women develop non-alcoholic fatty liver disease in menopause and how to avoid it
- Things that are helpful for alleviating hot flashes
- Hysterectomies are the new c-sections… are they necessary? Are they avoidable? What to try instead
Resources We Mention
- Esther Bum - Website
- Esther Blum - Instagram
- See ya later, Ovulator!: Mastering Menopause with Nutrition, Hormones, and Self-Advocacy by Esther Blum
- BrocElite
- BerbElite
- Just Thrive
- Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead by Brene? Brown
- Outrageous Openness: Letting the Divine Take the Lead by Tosha Silver
- Game of Life and How to Play It by Florence Scovel Shinn
- Estrogen Matters: Why Taking Hormones in Menopause Can Improve Women's Well-Being and Lengthen Their Lives -- Without Raising the Risk of Breast Cancer by Avrum Bluming
- Ryan Holiday books
Thanks to Our Sponsors:
Timeline Nutrition - Mitopure from Timeline Nutrition offers an easy way to get your daily 500mg dose of Urolithin A, which helps with energy and endurance.
Wellnesse - My line of personal care products such as toothpaste, shampoo and deodorant
Episode Highlights With Jim Kwik
- His purpose in life and how his inspiration was his desperation through brain injuries and learning struggles
- How he teaches the “software” of brain health: learning faster, adaptability
- Things he recommends for having a limitless brain
- 1/3 of our brain performance is determined by genetics but the other 2/3 are under our control to change
- Tools for brain health: a good brain diet, neuro-nutrition, killing ants (automatic negative thoughts), movement, brain nutrients, positive peer group and social relationships, clean environment, sleep, brain protection, new learnings, stress management
- Brain is only 2% of body mass but requires 20% of nutrients
- Top brain foods: avocado, blueberries, choline from eggs, salmon, sardines, dark chocolate
- To avoid for brain health: seed oils, sugar
- What mirror neurons are and why they are important to understand for brain health
- How chronic fear suppresses the immune system and how to reduce it and manage stress
- The importance of meditation for stress and health
- How morning sunlight and hydration directly help the brain
- The thought experiment he does every morning for brain health and focus
- Having a “to do list” and a “not to do list”
- What you see, you take care of
- The masters and experts never get bored of the basics
- Never get bored of your brain
Resources We Mention
- Limitless: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life by Jim Kwik
- Kwik Brain Podcast
- Jim Kwik - Courses
- Good to Great: Why Some Companies Make the Leap and Others Don't by Jim Collins
- ChiliPad - Use code wellnessmama for 25% off
- Think and Grow Rich Deluxe Edition: The Complete Classic Text by Napoleon Hill
- The Power of Positive Thinking by Norman Vincent Peale
- Mindset by Carol S. Dweck
- The Rise of Superman: Decoding the Science of Ultimate Human Performan
Episode Highlights From Katie
- How I'm so grateful for each of you since I launched this podcast in 2014
- What life changes I've experienced since starting this podcast
- The importance of inner work and how emotions impact our health
- Giving our children a better foundation for dealing with emotions and difficult situations
- The emerging research on psychedelics and substances like MDMA in assisted psychotherapy
- Most common health advice from past guests that is free: meditation and a gratitude practice
- Most common supplement advice from past guests: magnesium
- Mitochondrial health and how to see how yours is doing
- How lifespan is affected by the timing of our meals, eating fewer calories and loneliness
- The benefits of sauna use, increased protein in your diet, and getting enough good sleep
- Some tips on how to improve your sleep
- My first-principles parenting, alternative ways to teach kids and my update on the Uncurriculum Homeschool method
- Q&A from messages you sent to me on Instagram
Podcasts I Mention
- 502: Dr Joe Dispenza on Changing Your Thoughts, Emotions & Life
- 501: Terry Real on Breaking Through Shame, Anger, and Trauma & Healing Relationships
- 483: Mark Wolynn on Why It Didn’t Start With You, Inherited Trauma & How We Heal
- 504: Paul Austin of Third Wave on Understanding and Using Psychedelics for Transformation
- 584: Tucker Max on the Most Significant Finding for Processing Emotions, Trauma, and PTSD
- 513: Tanner Wallace on Childhood Trauma, Attachment Wounds, and How to Heal
- 537: Dr. Susan David on Building Emotional Resilience, Emotional Agility and Courage
- 582: Frank Elaridi on the Power of Emotions and Hidden Trauma (And How to Clear Them)
- 564: Chris Kresser on Nutrient Deficiencies & Why the Way We Think About Health Needs to Change
- 506: Dr. Daniel Kalish on Aging, Mitochondria, Hormones, and Longevity
- 590: Dr. Andy Galpin on Fat loss, Hydration, Human Performance, and Raising Strong Kids
- 538: Dr. Satchin Panda on Time Restricted Eating to Reduce Body Fat and Metabolic Syndrome
- 540: Dr. Stephen Cabral on How to Lower Your Biological Age, Live Longer & Look Younger
- 371: How Eating More Protein Will Transform Your Metabolism With Dr. Gabrielle Lyon
- 548: Ari Whitten on Eat for Energy: Beat Fatigue, Supercharge Mitochondria, and Unlock All-Day Energy
- 557: Justin Nault on How to Lose Weight by Eating More and Exercising Less
- 515: Dr. Michael J. Breus on How to Energize by Understanding Chronotypes, Sleep, Fasting, and Movement
- 551: Mollie McGlocklin on Sleep Is a Skill + Chronobiology and Circadian Rhythm
- 599: Mara Labs on How to Hack Sleep, Glucose, and Aging with Berberine
- 516: Matt Beaudreau on Why Your Ki
Episode Highlights
- Their fascinating feats - swimming from Alcatraz and the fastest lacrosse shot in the state
- What berberine is and how it can be used
- The berberine/glucose connection
- What ketosis is and how it can be used therapeutically
- How melatonin affects the glucose cycle
- Timing berberine for better sleep and appropriate cortisol response
- Why berberine can drastically improve sleep
- Many types of berberine don’t pass through the gut barrier
- What makes this specific form of berberine different
- C-myc gene connection to berberine
- How berberine blocks gluconeogenesis
- Why butyrate is beneficial and how berberine increases it
- How berberine can be fasting mimicking
- What myostatin is, how it inhibits muscle growth and how to use berberine to help muscle growth
- Why berberine was superior to valium as a sleep aid in one study
- How berberine increases dopamine and serotonin
- Timing berberine and sulforaphane with workouts and food for brain and body health, plus muscle growth
Resources We Mention
- Berberine
- BrocElite
- 550: Dr. Craig Heller on Cool Hands and Temperature Regulation for Better Performance and Sleep
- Nutrition and Physical Degeneration by Weston A. Price
- Bible
Thanks to Our Sponsors:
Xtrema - The Original Non-Toxic Cookware on the market
Just Thrive - My source of probiotics, K2-7, Just Calm and much more!
Episode Highlights With Steven Wright
- What an immune misfire is
- The two parts of the immune system: the innate and the adaptive side
- 5 symptoms of immune misfire
- What cytokine storms are
- Why skin issues can often be immune related
- What paraprobiotics are and how they interact with the immune system
- How paraprobiotics might help with gut issues, histamine imbalance, and other things
- Why sleep and melatonin are important to the immune conversation and how to optimize them
Resources We Mention
- HoloImmune (discount wellmamaimmune automatically applied with this link)
- Man’s Search for Meaning by Viktor E. Frankl
Thanks to Our Sponsors:
Xtrema - The original Non-Toxic Cookware on the market and what I use in my kitchen.
Four Sigmatic - They first introduced me to functional and medicinal mushrooms and whose products I’ve been using for almost a decade.
Episode Highlights With Dr. Kelley-Chew
- What metabolic dysfunction is and why this is so important to understand
- The flip side - what metabolic health and regulation is
- What role insulin plays in metabolic dysfunction
- Personalization of insulin response and what we can learn from it
- The shocking amount of added sugar most people are consuming
- Walking as one of the most powerful tools for blood sugar regulation
- How light impacts our circadian response and as a result, our glucose and metabolism
- Women’s health - how women differ from men metabolically and what we need to understand to optimize hormones and health
- How these things change during the cycle, during pregnancy, and through menopause
- The four pillars we can follow to optimize metabolic health: diet, (food pairing, timing, etc) movement, sleep, stress management
Resources We Mention
- Levels website (to sign up for Levels)
- Levels - Instagram
- Levels blog
- Lauren’s Instagram
- Devotions: The Selected Poems of Mary Oliver by Mary Oliver
Thanks to Our Sponsors:
Wellnesse - My line of personal care products including toothpaste, hair care, deodorant and skin care
Sleep.me - ChiliSleep makes the coldest and most comfortable sleep systems available. They create the environment that meets the body’s natural need for lower core temperatures, promoting deeper, restorative sleep.
Episode Highlights With Morley Robbins
- His background and what led him on his own journey into researching these topics
- What the “innate healer” is why this was a paradigm shifter for him
- The importance of minerals and understanding mineral balance
- Stress: the body’s inability to make energy for the mind to respond to its environment
- Understanding oxidative stress and what happens to oxygen without the body
- What ADP is and why it is important
- Antioxidant enzymes and why they are important to understand
- Why copper is so unique in its ability to regulate both iron and oxygen and how to use this to our advantage for health
- The reason you likely aren’t iron deficient or anemic
- Why we need to produce 2.5 million new red blood cells per second and why this is important
- The difference between iron in the blood and iron in the tissue, and why this distinction is so important for understanding health
- How iron ages us
- Why most testing isn’t accurate and the testing that shows a more accurate picture of iron, copper and magnesium
- 5 habits of daily living that are a good insight to health: sleep, hunger, elimination, energy, and mood
- Why they started adding iron to wheat flour and why this can be a big problem
- The nine different forms of iron being added to our food system and why they are carcinogenic
- Why gluten sensitivity might actually be a reaction to glyphosate and added iron
- The reason he firmly believes that there is no iron deficiency anemia and what is actually happening
- How mental health and emotions have a measurable effect on physical issues and how to disrupt the process
- Best forms of magnesium for restoring balance
- A good rule of thumb - 5mg magnesium per pound of body weight plus more during stress
- How to actually get bioavailable copper to help restore this balance
Resources We Mention
- Root Cause Protocol - Morley Robbins
- Iron Toxicity Posts - Morley Robbins
- So You've Just Been Told You're Anemic?
- Jigsaw Health Magnesium
- BiOptimizers Magnesium
- Soverign Silver copper - Use code wellnessmama for a discount
- Cu-RE Your Fatigue: The Root Cause and How To Fix It On Your Own by Morley Robbins
- Iron: the Most Toxic Metal by Jym Moon PhD
Mitopure from Timeline Nutrition - Easy way to get your daily 500mg dose of Urolithin A. It upgrades your body's cellular power grid - giving your body the energy it needs to optimize. And clinical studies have shown that 500mg of Urolithin A alone significantly increases muscle strength and endurance with no othe
Episode Highlights With Danielle
- How she lives a very low waste, almost zero waste lifestyle and why she started
- Tips for reducing our footprint and living lower waste
- What she learned living in Thailand and teaching environmental classes there
- Vitalism- the type of medicine she studied and uses
- Functional mushrooms 101- fascinating facts about fungi
- Why mushrooms are considered their own kingdom in the animal world and why we didn't figure this out until the 1970s
- Things that separate fungi from plants, including the need for external nutrients
- There are at least 6x more fungi species than any kingdom on earth
- Why some fungi sprout into fruit (mushroom) and some don’t
- Fun fact: we breathe in fungal spores every time we breathe
- What functional mushrooms are and what separates them from other fungi
- Understanding adaptogens and the unique properties they share
- How to choose the best adaptogens for your body
- The categories of adaptogens and what to look for to personalize to you
- Performance adaptogens: lions mane and cordyceps
- Immune supporting adaptogens: turkey tail, acerola cherry (for skin), goji
- The two compounds in turkey tail mushrooms that have been studied and are the foundation for the first mushroom derived anti-cancer drug
- Restoring adaptogens for mood, sleep and stress: ashwaghanda, reishi, tulsi
- Cacao is the single most nutrient dense food that exists, moringa is another great choice
Resources We Mention
- Healing Adaptogens: The Definitive Guide to Using Super Herbs and Mushrooms for Your Body's Restoration, Defense, and Performance by Danielle Ryan Broida and Tero Isokauppila
- Four Sigmatic - Mushroom Drinks
- Radical Mycology: A Treatise on Seeing & Working With Fungi by Peter McCoy
- The Fungal Pharmacy: The Complete Guide to Medicinal Mushrooms and Lichens of North America by Robert Rogers
- Be Here Now by Ram Dass
Episode Highlights With Susan Cain
- What led her to write her book “Quiet” and why "Bittersweet" was an important follow up
- The importance of joy and sorrow together for the fullness of life
- Why the impermanence of life paradoxically leads to joy
- Connection of melancholy and love and why certain sad music can touch us so deeply
- What studies show about the relationship between a melancholic state of mind and creativity
- The wounded healer archetype and why a very high percentage of people we consider “the greats” in art or music had a huge loss, often of a parent, at an early age
- Strategies for learning to embrace the bittersweet
- Ways we can help our kids learn to accept the bittersweet as part of life and support them through this
- How we can inherit grief and trauma from past generations and how we can transform this into beauty and creativity
Resources We Mention
- Susan Cain - Her website
- Quiet: The Power of Introverts in a World That Can't Stop Talking by Susan Cain
- Bittersweet: How Sorrow and Longing Make Us Whole by Susan Cain
- Letting Go: The Pathway of Surrender by David R. Hawkins M.D. Ph.D
- Spring and Fall Poem by Gerard Manley Hopkins
- Her Bittersweet playlist on Spotify
- 483: Mark Wolynn on Why It Didn’t Start With You, Inherited Trauma & How We Heal
- The Next Big Idea book club
- Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi
Episode Highlights With Dr. Jen Forristal
- What the umbrella effect is and how it relates to parenting
- Steps we can take with our kids to help teach a growth mindset and coping skills for learning from challenges
- Why to make a “sucks but normal” category in life
- The importance of modeling in parenting
- How to help teach your kids coping skills
- What curious empathy is and why she considers it the most profound parenting shift for parents
- How she approaches bedtime routine and sleep in her home
- What to do about tantrums and why it starts at birth
- Her “regulate or be regulated” approach
Resources We Mention
- The Umbrella Effect: Your Guide to Raising Strong, Adaptable Kids in a Stressful World by Dr. Jen Forristal
- The Fountainhead by Ayn Rand
- French Kids Eat Everything: How Our Family Moved to France, Cured Picky Eating, Banned Snacking, and Discovered 10 Simple Rules for Raising Happy, Healthy Eaters by Karen Le Billon
- 471: Dr. Jen Forristal on Umbrella Parenting and Raising Children With Strong Coping Skills
Episode Highlights With Dr. Rachel Yehuda
- What intergenerational trauma is and how it impacts our families
- Epigenetics - what this means and how it impacts our biology
- How more than just genes are transmitted to us from our parents and relatives
- What studies show about trauma being passed on and what happens in mouse models
- How trauma can cause changes in genes that pass on to future generations
- What she learned from studying children of holocaust survivors and the epigenetic changes they saw
- How the science of epigenetics helps us understand enduring effects
- Why trauma is, in some ways, the ultimate learning experience
- How the body keeps the score and what the body might be trying to tell us in body symptoms that relate to trauma or stress
- Ways to actually start to undo and heal the trauma, even generational
- How helping others can help heal past pain
- Things we can say to our kids to help foster inner strength and healing
- Why, as parents, we should encourage negative emotions in our kids rather than suppress them
- Her work related to psychedelics and trauma therapy
Resources We Mention
- Center for Psychedelic Psychotherapy and Trauma Research
- Treating Trauma Survivors With PTSD by Rachel Yehuda, Ph.D.
- Beauty Queen of Jerusalem by Sarit Yishai-Levi
- It Didn't Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle by Mark Wolynn
Episode Highlights With Danielle LaPorte
- The inspiration for her work… the question, “What do I want to feel?”
- Our relationship to feelings and how to learn to get to choose how we want to feel
- Why you aren’t your feelings (and why this is a great thing)
- How to move into a space of more awareness and unconditional love with yourself and your children
- The downside of positive affirmations if they aren’t done right
- Characteristics of loving thoughts and how to create more of them in your life
- The reason she says it is the end of the time of bucket lists and why
- Why gentleness is countercultural
- A practice she hasn’t recommended before but that she explains in this episode
- Self healing and self acceptance practices we can do with ourselves
Resources We Mention
- Danielle LaPorte - Website
- The Desire Map: A Guide to Creating Goals with Soul by Danielle LaPorte
- How to Be Loving: As Your Heart Is Breaking Open and Our World Is Waking Up by Danielle LaPorte
- The Continuum Concept: In Search Of Happiness Lost by Jean Liedloff
- Women Who Run with the Wolves: Myths and Stories of the Wild Woman Archetype by Clarissa Pinkola Estés
Episode Highlights With Andy Galpin
- How he got into working with high level athletes all over the world and teaching at a graduate level about these topics
- Why strength and performance is about much more than aesthetics or fat loss and why it should be a focus for all of us
- Why on average, the people who die fastest are the weakest and have the least muscle mass
- The reason strength outweighs even cardiovascular fitness, smoking, and other risk factors for predicting life span
- Reasons it is important to build strength right now
- How glucose regulation is controlled partially by muscle
- Metrics for knowing if your skeletal muscle is in a good range as you age
- How grip strength is correlated to strength and longevity
- What a DEXA scan is and what the data means
- FFMI calculations and what they can tell us
- Why muscle matters potentially more than fat for health
- Actual differences between men and women when it comes to training
- Why women tend to recover better and handle more volume
- What the 3-5 protocol is and how to use it for building strength most effectively
- Protocol for strength, hypertrophy, and fat loss
- What actually works for fat loss
- Water is the only macronutrient that every single living being needs to consume
- Hydration tests you can do on yourself to know if your hydration is good
Resources We Mention
- Andy Galpin
- Andy Galpin - Instagram
- Hand grip strength tester
- FFMI Calculator
- WHR Calculator
- Extreme Ownership: How U.S. Navy SEALs Lead and Win by Jocko Willink and Leif Babin
- Mindset: The New Psychology of Success by Carol S. Dweck
Episode Highlights With Shawn
- His own amazing journey to overcome obstacles
- How he decides what health information to follow
- His own personal 80/20 of health
- Why he takes a results driven approach to health and what this means
- The reason for the disconnect between our health knowledge and our outcomes
- Why so much of the stuff we are learning about health goes back to what our ancestors have known forever
- His non-negotiables: sleep, exercise, movement (and specifics of each)
- Why only a few nights of poor sleep contributes to fine lines and wrinkles and accelerated aging
- A fascinating study on how even a couple nights of impaired sleep affects satiety, hormones and overeating
- More benefits of walking
- The advantages of certain types of exercise and why cardio isn’t necessarily a good option
- His go-to supplements (there aren’t many)
Resources We Mention
- Eat Smarter: Use the Power of Food to Reboot Your Metabolism, Upgrade Your Brain, and Transform Your Life by Shawn Stevenson
- Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success by Shawn Stevenson
- The Model Health Show - His podcast
- 405: Eat Smarter: How to Use Food to Reboot Your Metabolism With Shawn Stevenson
- 089: Shawn Stevenson on Why Sleep Is More Important Than Diet & Exercise
- The Life Visioning Process by Michael Bernard Beckwith
- The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter
Episode Highlights With Dr. Nick Bitz
- What to understand about aging and the multiple theories of what contributes
- Why aging might be a slowed ability to adapt
- The three main theories of aging and how understanding them can help you slow it
- What to look at and test as a baseline to determine aging
- What the nine hallmarks of aging are: telomeres, DNA mutations, epigenetic changes, senescent cells, etc
- Cellular senescence: the process by which cells age
- Compounds that can help improve the body's ability to deal with senescent cells
- Healthspan vs lifespan
- How fasting comes into play with aging and senescent cells
- Why exercise battles all aspects of aging (especially strength training)
- How early morning sunlight impacts hormones, sleep, and aging
- Interesting research around chlorophyll and aging
- The importance of leucine and how to get it
- Things we are doing that are speeding aging (some might surprise you)
- What senolytics are and how to dose them (Quercetin, Fisitin, etc)
- Why senolytics in large doses every couple of months can be beneficial
Resources We Mention
- Neurohacker
- Can Intermittent Fasting (Skipping Meals) Make You Healthier?
- The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle
- Grace and Grit: Spirituality and Healing in the Life and Death of Treya Killam Wilber by Ken Wilber
Episode Highlights With Naomi Whittel
- How she got into beekeeping at age 12 (like I did)
- What it was like growing up on a biodynamic farm in Switzerland
- How early health challenges for her shaped her outlook on health and beauty
- Our skin absorbs 60% of what we put on it and women put, on average, 500 chemicals on our skin per day
- Why she is a huge fan of magnesium as well
- What essential fats are and how much of which ones we need- olive, coconut, avocado, fish, etc
- The thing dry skin tells us about our bodies
- Why most of us have malnourished skin and why she isn’t afraid of fat
- What the golden triangle of beauty is
- Beauty proteins and how to use them (besides just collagen)
- What powerphenols are and why she coined this term
- Why sleep is the number one key to health and how to improve it
- The ratio of lean muscle to body fat is more important than weight! Here’s what to understand about that
- Why we want to increase brown fat and lean muscle
Resources We Mention
- Naomi Whittel and Skin Quiz (Use code wellnessmama for 10% off)
- Glow15: A Science-Based Plan to Lose Weight, Revitalize Your Skin, and Invigorate Your Life by Naomi Whittel
- High Fiber Keto: A 22-Day Science-Based Plan to Fix Your Metabolism, Lose Weight & Balance Your Hormones by Naomi Whittel
- Fats That Heal, Fats That Kill: The Complete Guide to Fats, Oils, Cholesterol and Human Health by Udo Erasmus
- Wellnesse
- Searching for the Self (The Library of Wisdom and Compassion) by His Holiness the Dalai Lama
- The Seed of Compassion: Lessons from the Life and Teachings of His Holiness the Dalai Lama by His Holiness The Dalai Lama
Cynthia Thurlow is back to talk biohacking your hormones and your sleep, especially for women. And we get to go deep on some pretty fun science topics on this one. If you don’t remember her from the first episode, Cynthia is a nurse practitioner and the CEO and founder of Everyday Wellness project. She’s an …
Episode Highlights With Chloe Weber
- How her own rare tropical disease and her son’s rare genetic disease have given her a unique perspective on life
- How acupuncture fits into Chinese medicine
- The difference in the Chinese medicine approach compared to western medicine and why it requires a different level of understanding of the body
- Why acupuncture works
- The three different types of herbs in Chinese medicine: tonic, acute, and the in-between
- Specific herbs and how to use them as a mom
- How herbs work synergistically with CBD
- What terpenes are and how they work these products work better
- Why the endocannabinoid system is our master regulator
Resources We Mention
- Radical Roots
- Tao Te Ching
Episode Highlights With Patrick McKeown
- Why he left school at 14 and what he learned by doing this
- The importance of breath and how many of us are probably doing it wrong
- How we can use our breathing to influence the mind and stress states
- Why carbon dioxide drives our breathing patterns
- The importance of nasal breathing
- A simple breathing exercise to try to start paying attention to your breath
- The importance of nasal breathing even during exercise
- Can mouth taping at night (or even during exercise) improve breathing
- Why oxygen uptake is actually higher with nasal breathing compared to mouth breathing
- A reason to consider taping your mouth at night
- How taping the mouth at night can benefit kids sleep
- The connection between nose or mouth breathing and facial shape and oral health
- Breathing exercises for mental health
Resources We Mention
- Oxygen Advantage Website
- Online Breathing Course for Anxiety
- Online Breathing Course for Women (Use code WellnessMama50 for 50% off through 2022)
- The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Slimmer, Faster, and Fitter by Patrick McKeown
- Close Your Mouth: Buteyko Clinic Handbook for Perfect Health by Patrick McKeown
- Anxiety Free: Stop Worrying and Quieten Your Mind - Featuring the Buteyko Breathing Method and Mindfulness by Patrick McKeown
- The Breathing Cure: Develop New Habits for a Healthier, Happier, and Longer Life by Patrick McKeown
- Myotape
Episode Highlights With Tucker Max
- How Tucker went from “fratire” and party boy to helping people through trauma
- Why he credits psychedelics with helping him become a better husband and father
- What MDMA assisted therapy is and how it helped him and many others
- How certain substances can be a tool to drastically improve therapy outcomes
- The clinical trials in PTSD and the dramatic results including an 80% total cure rate
- Why this might be the most significant finding in psychology
- The stigma around drugs and how/why these things were originally banned
- What integration is and why it is so important with this type of therapy
- Why guides are important and how to find a good one
- The reason this works specifically on trauma so well
- Ketamine, a legal option, that is used specifically for pain and suicidal thoughts
- The differences between different types of psychedelics and how they work differently in the brain and body
- Important cautions and preparation
Resources We Mention
- The Beginner's Guide to Psychedelic Medicine by Tucker Max
- Tucker's Psychedelic Medicine Q&A
- Tucker Max website
- A Dose of Hope: A Story of MDMA-Assisted Psychotherapy by Dr. Dan Engle
- How to Do the Work: Recognize Your Patterns, Heal from Your Past, and Create Your Self by Dr. Nicole LePera
- The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.
- Waking the Tiger: Healing Trauma by Peter A. Levine
Episode Highlights With Dr. Robin
- Emerging research about how gut health is even more important than we thought
- The things affecting our gut bacteria in a negative way
- 95% of disease begins in the gut
- The link between fertility and gut health
- New advanced testing that looks at vaginal and gut microbiome for fertility that is helping 75%+ of women struggling with infertility to get pregnant
- Important findings that they’re learning from this new testing that can help everyone, even those not trying to conceive
- The dramatic health benefits of gratitude
Resources We Mention
- Terrain Health - Dr. Robin Rose
- The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles by Terry Wahls M.D.
- Radical Remission: Surviving Cancer Against All Odds by Kelly A. Turner PhD
Episode Highlights With Frank Elaridi
- How he went from nationally known journalist to what he does now
- The way trauma stores in the body
- How to clear trauma on a subconscious level
- What the emotion code is
- How emotional release works remotely and what’s going on
- A live heart clearing example on me
- What inherited trauma is and how to clear it
- A study on mice that helps explain generational and inherited trauma
- How movement and meditation help process emotions
- Meditation and tapping for kids to help them process emotions
- How with trauma, the body feels and responds to the memory as if it was happening in real time and how clearing the emotions allows the memory to remain without the negative physical response
- His conference in September (I will be there)
- How to work with Frank
- Why the body knows what to do and how to learn from it
- The reason pain is a good thing
Resources We Mention
- Frank Elaridi - website
- Frank Elaridi - Instagram
- Frank Elaridi - Youtube
- Plant Medicine Playlist
- Blind People Seeing Without Eyes - Youtube
- Modern Nirvana Summit - September 2022 (I'll be there)
- The Body Keeps the Score by Bessel van der Kolk M.D.
- Power vs. Force by David R. Hawkins, MD, Ph.D
- Letting Go: The Pathway of Surrender by David R. Hawkins, MD, Ph.D
- It Didn't Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle by Mark Wolynn
- Leelaq block
- A Course in Miracles and the Workbook by Helen Schucman
Episode Highlights with Louie Schwartzberg
- How gratitude was built in since he was little by his parents who were Holocaust survivors
- The connection between nature and gratitude
- How to increase wonder, gratitude, and creativity in your life
- Simple exercises to increase gratitude in your own life
- Why beauty is nature's tool for survival
- How fungi might be the greatest natural solution for climate change
- Amazing lessons he learned while filming fantastic fungi
Resources We Mention
- Gratitude Revealed
- Fantastic Fungi - Available on Netflix
- Moving Art
- Louie Schwartzberg - Tedx Talk
- Siddhartha: A Novel by Hermann Hesse
Episode Highlights With Philipp and Ian
- What quantum energy is and the science that helps us understand it
- How they concentrate quantum energy using certain types of plates
- The energy first vs matter first explanation of life
- How things like wifi affect these types of energy in the body
- A roots up approach to understanding energy
- Ways to improve quantum energy
- What the Hawkins scale is and how it relates to quantum energy
- What the quantum bloc is and how to use it
- Blocking vs harmonizing EMFs
- How this technology can work at a distance and how to get the most benefit
- What quantum entanglement is and how they use it to improve health at a distance
- The science of why love and gratitude make such a big difference
Resources We Mention
- 14-day free trial for QUANTUM UPGRADE - Use code Katie14
- Power vs. Force by David R. Hawkins M.D. Ph.D
- Telegram Group invite
Episode Highlights From Katie
- Why and how our family created a family culture
- The importance of having kids be proud of themselves (versus me being proud of them)
- How my parenting style is unique and based on "first principles parenting"
- What radical self-sufficiency is and how I don't do anything for my kids that they can do themselves
- Ways we encourage them to eat healthy and provide nutrient dense meals for our kids, but we allow them to make their own food choices
- Why I have very few rules and rarely use the word "No"
- The verbal contract we have with our kids on having their own phone and/or car
- The tools we give our kids to help them process, understand and feel their emotions
- Why I highly encourage my kids to ask and answer questions and to always ask better questions
- Why I never used "Because I said so" as an answer to my toddlers
- Our family traditions and what we do now
- How we value experiences instead of gifts
- What Unstitute is and how I developed the school curriculum for our kids
- How 10-20 minutes of one-on-one time with each child can make a difference
- What I want my kids to remember about me and their childhood
Resources Mentioned
- It Didn't Start With You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle by Mark Wolynn
- The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.
- Positive Parenting Solutions
- Ben Greenfield Podcast
Episode Highlights With Michelle
- The resistance she runs into as a doctor trying to support natural birth
- Why doctors and patients often have trouble having a low intervention birth in some settings
- The reason the c-section rate has risen so drastically in the last few decades
- Some factors to consider when approaching birth
- The real data about if low intervention birth is more dangerous
- Ways women can advocate for themselves in labor
- Interventions you actually have a choice about in labor and can refuse
- The factors women can do to increase their chances of a natural birth
- Stats on the real safety of home birth vs hospital birth and why home birth isn’t as safe in the US as it can be in other places
Resources We Mention
- Natural Labor and Birth: An Evidence-Based Guide to the Natural Birth Plan by Michelle Aristizabal
- Facebook page - Wombkeepers Scottsdale
- Pushed: The Painful Truth About Childbirth and Modern Maternity Care by Jennifer Block
Episode Highlights With Sherry Walling
- How she got into flying trapeze as an adult and the reason why
- Her personal story around grief and how it led to her work as a psychologist in helping others
- Tips for navigating the experience of grief with kids and why this is so important
- Words we can use with our kids to help them process emotions
- The stages of grief and how understanding them can help your experience of them
- Ways to use movement to ease grief and pain
- What somatic trained therapists are and how they can help
- How we can move our feelings through our body using movement
- Different types of movement to try to process grief
- Ways to encourage kids to talk (at different ages) and how to support them through it
- One of the biggest factors in someone not becoming significantly depressed from grief
- Strategies to protect the mental wellness of your family
- One of the biggest threats to mental well being for kids especially and how to mitigate it
- Her encouragement to dance every day!
Resources We Mention
- Touching Two Worlds: A Guide for Finding Hope in the Landscape of Loss by Sherry Walling, PhD
- The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.
- The Gift of an Ordinary Day by Katrina Kenison
Episode Highlights With Todd Kashdan
- Why he wrote a book on insubordination and all the connotations attached to that word
- The reason we are seeing a higher percentage than we’ve ever seen of people questioning societal norms
- What makes people want to cling to the status quo
- How understanding this affects his parenting style and his relationships
- Why disagreeing can be extremely beneficial to a group and why it can be the most caring thing to do
- What minority influence is and why it is important to understand
- Strategies we can use to have more effective groups, friendships and work environments
- Stories of dissenters who have changed history
- Ways to nurture our kids curiosity
- Why play is a virtue and how curiosity and play are the antidote to many of our current problems
- How to increase resilience and well being
- His strategy for microtransitions that can help overwhelm
Resources We Mention
- The Art of Insubordination: How to Dissent and Defy Effectively by Todd Kashdan
- Todd Kashdan - Website
- Self-Compassion: The Proven Power of Being Kind to Yourself by Dr. Kristin Neff
- The Blank Slate by Steven Pinker
- Shadow Syndromes: The Mild Forms of Major Mental Disorders That Sabotage Us by John J. Ratey
Episode Highlights With Shawn Wells
- The experience that drastically shifted his own life and helped him find self love
- Important caveats for women when it comes to supplementation
- Why most research on supplements is done on young males and what to understand if you aren’t in this group (age, gender or ethnicity)
- The things women have a greater need for and can benefit from supplementing
- How much protein he recommends for women
- What it means for protein to be thermogenic
- Why women need more muscle and what this doesn’t make women bulky
- What leuine is and why it is important
- Creatine for women - what to know and how it can slow aging
- The surprising benefits of baking soda and how it enhances performance (and why it is the most disease fighting compound he has seen in research)
- 75% of the population is deficient in magnesium and how to fix this
- His take on how to support hormone health
- What spermidine is and how it can be beneficial and correlates to longevity
- How mortality is directly tied to mitochondrial health
- Top ways to increase mitochondrial health
- His take on niacin and how to use it to slow aging
- Supplements that enhance NAD and what to be careful of
- His stack: NMN, Fissitin, COQ10, and PQQ
- What ergothianine is and why he’s excited about this supplement
- Supplements he suggests that women avoid
Resources We Mention
- Shawn Wells website
- The ENERGY Formula by Shawn Wells
- Grip strength tester - Amazon
- Mag breakthrough from biOptimizers (magnesium)
- NativePath Collagen
- The Four Agreements by Don Miguel Ruiz
Today I have the pleasure of talking with Gabrielle Bernstein (again!). She’s one of the amazing people who had a profound influence on me as I worked through my own trauma. You can find my previous podcast episode with her here. Gabby has written 9 New York Times bestsellers and today we discuss her latest …
Today I get to talk with Nadine Artemis, an expert in healthy beauty products, aromatherapy, and holistic oral care. We explore why sunshine is so important (especially for healthy teeth) and all the ways we can care for our oral microbiome. Nadine shared with me that springtime is actually cavity season. After a long winter …
Today I get to talk with Dr. Kulreet Chaudhary about how she’s used sound for decades in her own life with amazing results and how she shares this healing power with others. You’ve heard me talk about light therapy before and how important morning sunlight is every day (plus it’s free!). Sound therapy is another …
Mimi Bouchard is a tech CEO and personal development enthusiast and I was really excited to have her on the podcast to share her expertise in the health and wellness industry and also her practices and teachings around motivation, meditation, personal development, and relationships. She underwent a pretty profound transformation herself, and this is a …
I’m here today with a long-time friend who is also the founder of one of my most used apps on my phone, which is called Real Plans. Antony Bartlett is one of the co-founders and the software guy behind all of the amazing functionality, and this meal planning app saves me so much time in …
I’m here today with Dr. Gary Kaplan who’s the founder and the medical director of the Kaplan Center for Integrative Medicine and the author of “Total Recovery,” a revolutionary new approach to breaking the cycle of pain and depression. He’s considered a pioneer and a leader in the field of integrative medicine, and he’s one …
Today I’m here with Ali Katz who helped me with some of my own financial planning, and more importantly, the financial planning side related to my kids and guardianship. There is a lot more that goes into this than I had realized. And she’s here today to talk about family financial planning and building generational …
This episode is all about peptides, hormones, aging backwards and saving relationships. I am here with Josh Whalen, who is an expert in some of these topics. He’s the founder of Blokes and a new company called Joi, and through his own experience of low energy, lack of focus, dwindling drive, and other health issues, …
I am here with Dr. Jeffrey Bland, who is largely considered the father of functional medicine. He is a clinical biochemist and immunity expert, and founder of the Institute for Functional Medicine and the Personalized Lifestyle Institute, which is PLMI. He is also a bestselling author, thought leader, educator, entrepreneur, speaker and president of Big …
I’m here with Dr. Will Bulsiewicz (also known as Dr. B) and this episode goes deep on gut health, fiber deficiency, food intolerances, FODMAPs, histamine, and so much more. Dr. B is an award-winning gastroenterologist and internationally recognized gut health expert and he has helped thousands of people to help reverse their food intolerances and …
Today, I’m here with someone I highly respect and have both respected his work and been friends with for a long time, which is Chris Kresser. We go deep on the topic of nutrient deficiencies and why the way we think about health needs to change. If you’re not already familiar with Chris, he is …
Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Thanks to Our Sponsors This podcast is sponsored by Hiya Health… a new type of childrens vitamins. Typical children’s …
Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Thanks to Our Sponsors This podcast is brought to you by Inside Tracker. I’m loving this because we now …
Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Thanks to Our Sponsors This episode is brought to you by Just Thrive Health, one of my top sources …
Dr. Molly Maloof is an expert in extending health span through her medical practice, her personal brand, and all of her educational and entrepreneurial endeavors. She provides personalized medicine to entrepreneurs, investors, and tech executives in Silicon Valley and teaches a course on health span in the Medical School at Stanford University, which she has …
I’m here with Whitney Freya, and we talk all about how to transcend fear and create a life you love through art. And this is largely her life’s work. She is an expert in inspired living and providing practical tools and practices that free your mind from limitations and scarcity to create more in your …
I’m here with Dr. Jay Wiles who is an international scientist, clinician, speaker, and subject matter expert on HRV and the interconnectedness between the stress and health performance and optimization. He is a clinical health and performance psychologist with board certification in heart rate variability biofeedback and peripheral biofeedback, and he works with a team …
I’m here with my friend, Justin Nault, on how to lose weight by eating more and exercising less. And I know that might sound like a crazy idea, but he has done this with thousands of people, and I really wanted to have him on to dispel some of the common myths that I think …
I’m here with Kristin Weitzel, who is a nutrition specialist, fitness trainer, advanced breathwork instructor, cold exposure coach, and high-performance maven, and we go deep on women’s health, fitness, and recovery. We talk about ice baths, red light, protein, supplements, and so much more. When I reconnected with her recently at an event she hosted, …
Cynthia Thurlow is back to talk biohacking your hormones and your sleep, especially for women. And we get to go deep on some pretty fun science topics on this one. If you don’t remember her from the first episode, Cynthia is a nurse practitioner and the CEO and founder of Everyday Wellness project. She’s an …
Dr. Robin Berzin is the founder and CEO of Parsley Health, which is America’s leading holistic medical practice, specifically designed to help women overcome chronic conditions. And she founded this company to help Americans combat the rising tide of chronic disease through really personalized holistic medicine. She’s also the author of a new book called, …
I’m here today with my friend, Naveen Jain, who is an intensely curious entrepreneur who has been taking on some big, audacious ideas to push humanity forward. He’s the author of the award-winning book “Moonshots: Creating a World of Abundance,” and his current adventures are Moon Express, which is a space company, and Viome. His …
I’m here today with my friend, Naveen Jain, who is an intensely curious entrepreneur who has been taking on some big, audacious ideas to push humanity forward. He’s the author of the award-winning book “Moonshots: Creating a World of Abundance,” and his current adventures are Moon Express, which is a space company, and Viome. His …
I am here today with Dr. Debi Silber about how to stop sabotaging yourself and healing from betrayal. She’s done a lot of work on how unhealed betrayal impacts our health, our work, and our relationships. She had two painful betrayals by her family and then by her husband. And at age 50 with four …
This episode is all about sleep. I’m here with my good friend, Mollie McGlocklin, who is the creator of Sleep is a Skill and the host of the Sleep is a Skill Podcast. Her company is one that helps people optimize sleep through a unique blend of technology, accountability, and behavioral change and this started …
This episode is focused on body temperature, sleep, and much more. I'm here with Dr. Craig Heller, who is a doctor at Yale and he's done a lot of research focused on the neurobiology of sleep, circadian rhythms and thermoregulation mammalian hibernation, and temperature controls. And we dive into the Stanford cool mitt study. the fascinating way that the brain regulates body temperature and how this can be used to our benefit for athletic performance, for sleep.
I'm here today with Angela Gargano and she is an athlete, a coach, a fitness model, and a speaker. I met her recently at an event and she does a lot of work helping women get stronger and to be able to do pull-ups, which is something that has been elusive for me to date. I love her message: Strong feels good. She gives really applicable tips for increasing strength and muscle mass in this episode and she is a wealth of knowledge.
I am back today with one of my favorite people to talk to, Ari Whitten. And today we're talking about how to eat for energy, beat fatigue, supercharge your mitochondria, and unlock all-day energy. He talks about the real root causes of fatigue, how nutrition and circadian function are interlinked and how to optimize them, the real reasons we're seeing a rise in obesity and how we can reverse it and some practical shifts that make a big difference in your body composition.
I’m here today with Jules Schroeder and we talk about living an unconventional life and intuitive living. Jules is a fascinating person and she is ranked by “Inc Magazine” as number one of the top 27 female entrepreneurs changing the world and is one of the top 40 millennials to follow. She’s also a musician …
I’m here with my friend, Dr. Trevor Cates, and she’s the author of the book, “Clean Skin from Within” and founder of the Spa Dr. natural skin care line. She was the first woman licensed as a naturopathic doctor in the state of California and she helps women from around the world with the focus …
I’m here with Mariah Sage and I was excited to chat with her about parenting, how to release mom guilt and how to raise empowered kids. She uses a combination of intuition, systems, and clear applicable skills to create some really tangible shifts here, and we talk about a lot of those today. She has …
I’m here with Amy McCready who is, as she describes herself, a recovering yeller, and she’s the founder of Positive Parenting Solutions and the creator of “7-Step Parenting Success.” I love having conversations with her and she always shares so much great information and advice. She has two best-selling books about parenting, and she’s always …
Today I am here with Alicia Silverstone, who you probably know from her acting career. In this episode, we go deep on motherhood, health, birth, sunlight, sleep, and a lot of topics that are applicable to all of us. She was a pleasure to speak with and there is so much to learn from her …
This episode is about one of my favorite topics, which is oral health! I’m very excited to be here with Dr. Mark Burhenne, who is the creator and author at askthedentist.com. He’s also the best-selling author of the “8-hour Sleep Paradox” and is a family and sleep medicine dentist. We get to go deep on …
I am here with repeat guest Beth O’Hara and we talk about mold toxicity, detoxification, and recovery in this episode. Beth is a Functional Naturopath and she specializes in complex chronic cases of mast cell activation, histamine intolerance and mold toxicity. She is the founder and owner of Mast Cell 360, which is a functional …
Dr. Stephen Cabral is back on the podcast today and I always enjoy speaking with him. He is such a wealth of knowledge and information. We spend our time today talking about how to lower your biological age, live longer, and look younger. And he gives a lot of evidence-based ways to do this. In …
I am here with a dear friend and a previous podcast guest – Tina Anderson of Just Thrive. She began her career as a trial lawyer who specialized in settling cases by bringing both sides together, which is a personal passion of hers. And after her second child, she left her high-stress work behind to …
This episode is a long-anticipated one for me personally because I’m here with a researcher whose work I have admired for a very long time. I’m here with Dr. Satchin Panda and if you’re not already familiar with him, he is someone who I follow very closely and immediately read any new data he publishes. …
Today’s guest is Dr. Susan David, who is one of the world’s leading management thinkers and an award-winning Harvard Medical School psychologist. I became familiar with her work through her book, “Emotional Agility,” which describes the psychological skills that are critical to thriving in times of complexity and change. We get into a lot of …
Today’s topic is probably going to be a new one for some people listening. And I will admit there are elements of it I’m still learning and don’t fully understand yet. But we talk about creating and curating life force energy and reducing EMFs. I’m here with the founders of FLFE, which is Focused Life …
I’m here with Dr. Margaret Paul, who is a best-selling author and a relationship expert, as well as the co-creator of what’s called the Inner Bonding Self Healing Process. And this episode is all about how to learn to love yourself and what that actually means. She has been doing this work for over 53 …
I’m here with Dr. David Perlmutter, who is a board-certified neurologist and a repeat guest of ours. He’s a five-time ”New York Times” best-selling author and he sits on the board of directors and is a fellow of the American College of Nutrition. His books have been published in 32 languages, and I have learned …
I am here today with Leah Segedie, who is a repeat guest, and she helps women and moms make safer consumer choices for their families. And she is the author at mamavation.com. And in this episode, we talk specifically about something called PFAS, which are chemicals that are found in all kinds of household products. …
I am excited to be here with Camila Alves McConaughey, and we had such a fun conversation on so many areas related to parenting and food. We talk about everything from her new book (which is a really fun, educational book that helps combat picky eating), parenting, the importance of community and the community that …
This episode is all about the gut, and specifically your “Body Ecology.” I’m here with Donna Gates, who is an international best selling author of a book called “The Body Ecology Diet.” I can’t believe I haven’t had her on the podcast before. She has been in this health world for 25 years, and she’s …
I’m here with Matt Titlow today, who has a lot of experience in the supplements industry and shares all of his knowledge and experience. He’s a 17-year veteran of the nutritional supplement industry and he really goes deep on the process of what happens before supplements ever get to you, how to understand the labeling …
This episode is all about the new science of how your body can heal itself. I’m here with Dr. William Li, a physician and scientist. He’s also the president and medical director of the Angiogenesis Foundation and the author of “Eat to Beat Disease.” In this episode, we go deep on specifics related to this …
This episode was a really exciting one for me because it’s with someone who has influenced my life pretty dramatically. I’m here with Tony Robbins, who you’ve probably heard his name before, but if you haven’t, he’s an entrepreneur, #1 New York Times bestselling author, philanthropist, and leader that leaders call upon. This is a …
This episode is all about the chemicals you encounter on a daily basis without even realizing it. Today, I’m here with Kale Schulte, who has worked in research and development on various products for 15 years. He’s also chemically sensitive and has an innate natural ability to smell and react to scents, making him effective …
Today, I’m here with Clark Bartram, whose known as “America’s Most Trusted Fitness Professional.” As an elite master trainer, he has helped people become more physically fit while also tending to their emotional and spiritual sides. We mostly talk about mindset, which he and I agree is the most important factor for health, but we …
I’m excited to welcome Dr. Sonya Jensen back to the podcast. Dr. Jensen is a naturopathic physician and recently released her newest book, “Woman Unleashed.” Her mission is to change the way women understand their bodies and themselves. She believes women are the center of their families and communities, and by supporting them, we are …
Today, I’m here with Ryan Duey, the co-founder of Plunge, whose mission is to make cold plunging as common as coffee. He is also the co-owner of Capitol Floats, Sacramento’s premier float center. Ryan’s journey into health and wellness began when a near-death experience in Spain catapulted him into a journey of self-inquiry, leading him to …
I’m here with Dr. Will Cole, a leading functional medicine expert and best-selling author, to discuss functional medicine and how our thoughts and emotions directly affect our physiology. He’s extremely well-researched and has a wealth of knowledge to share with you today. In this episode, we discuss a lot of things, such as how autoimmunity …
I’m here with Dr. Erik Korem, whose mission is to help people pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life. He’s also an expert in sleep and stress resilience, and he’s the founder and CEO of AIM7, a wellness app that provides custom recommendations to improve workout programs results by …
Today, I’m excited to have Aaron Alexander back on the podcast. His specialty is movement, especially movement that makes you adaptable and strong in different ways. We go deep on a lot of different aspects of movement in this episode, as well as talking about mindset and how our environment shapes us, not just how …
Today, I’m here with Kevin Ellis, who’s known as the Bone Coach. He’s a certified integrative nutrition coach, podcaster, YouTuber, and bone health advocate. His story began with a diagnosis of osteoporosis in his early 30s. He’s not only transformed his own health but he’s dedicated his life to helping others with the same problem. …
I’m so excited for this podcast episode because I’m talking to Yung Pueblo, a pen name for Diego Perez, a meditator and New York Times best-selling author. Online, he’s influenced over two million people. His writing focuses on the power of self-healing, creating healthy relationships, and the wisdom that comes when we truly work on …
Today, I’m here with Cassandra Aarssen, creator of ClutterBug, an organizational philosophy as well as a community dedicated to helping people discover their unique organizing style. This episode is all about organization and ways to make it stick if you’ve tried to get organized in the past and never had any luck. Cassandra has helped …
This tackles a tough topic, but I think a very, very important one in today’s world—sex trafficking. I am here with Jimmy Rex, who spends his time trying to make a difference in the world, serving as an undercover operative for various organizations that rescue people from sex trafficking. He’s also an active real estate …
This topic is one that is near and dear to my heart—rethinking education. I’m here with Matt Beaudreau, founder and president of Acton Academy, creator of Apogee Strong Mentorship Program, host of “The Essential 11 Podcast,” and speaker. You might have heard me talk about Unstitute, a curriculum I developed for my own children. Matt …
This podcast is all about how to improve your energy and energize your life by understanding chronotypes, body types, sleep, fasting, movement, and a lot of other aspects. I’m here with sleep doctor Michael Breus, a double board-certified clinical psychologist and clinical sleep specialist. He’s also one of the few people in the world to …
I’m here with the brilliant Teri Cochrane, founder of the Global Sustainable Health Institute and an international thought leader on longevity. She has decades of clinical work, and she developed the Cochrane Method and the Wildatarian Diet, which we talk about today. She helps people with the intersection of gene expression due to pathogenic and …
This episode is about the tough but very important topic of childhood trauma. I’m here with Dr. Tanner Wallace, a former university professor of health and human development turned full-time trauma recovery guide. She hosts her own podcast called “The Relational Healing Podcast” and helps adult survivors of childhood trauma heal their attachment wounds. We …
Today, I’m here with Tim Masters, father of five and owner of My Green Mattress, an organic mattress company. In 2007, Tim and his wife created an organic sleep solution for their infant daughter who was suffering from severe skin sensitivities. They then launched a complete line of natural, non-toxic, and organic certified mattresses for …
Today’s episode is all about the crisis of attention, cultivating mindfulness, and developing peak mind practices. I’m here with Dr. Amishi Jha, a professor of psychology at the University of Miami. She also serves as the director of contemplative neuroscience for the Mindfulness Research and Practice Initiative, which she co-founded in 2010. We discuss the …
This episode is all about practical tips for reducing inflammation and delving into the functional medicine world. I’m here with Maggie Berghoff, an entrepreneur, author, speaker, and mom of three. She owns a cutting-edge health and wellness consulting company that’s rooted in functional medicine, and she’s worked with professional athletes, executives, and celebrities. She recently …
I’m here today with Dr. Hillary Lampers, a naturopathic doctor who practices in Bozeman, Montana. She has specialized in structural and pro-aging medicine with a focus on hormone and brain health for years. She’s also really fascinating because, even though she doesn’t hunt, she co-hosts a hunting podcast with her husband. She also shares a …
I’m here today with Simon Hill, founder of the very popular “Plant Proof” podcast and blog of the same name. He is a nutritionist and physiotherapist, and on top of his formal education, he spends hours reading and deciphering scientific studies, breaking them down and isolating variables to explain them clearly. It’s also important to …
I’m here with Dr. Greg Eckel talking about cutting-edge brain regenerative technology and how to keep your brain healthy as you age. Dr. Greg has spent the last 20+ years developing and refining his unique approach to chronic neurological conditions. He has been on the front end of some really exciting technology. We discuss things …
I’m here with Dr. Daniel Kalish, founder of Kalish Wellness, a telemedicine functional medicine practice that helps patients understand their lab data from an advanced functional medicine perspective. He has been in practice for 30 years and has worked with tens of thousands of patients on a variety of concerns. He’s also the founder of …
I’m here with Dr. Michael Ruscio, a clinical researcher, doctor, and author working to reform and improve the fields of functional and integrative medicine. His primary focus is digestive health and its impact on other facets of health, including energy, sleep, mood, thyroid function, and more. His research has been published in peer-reviewed medical journals, …
I’m here with Paul Austin, an entrepreneur, public speaker, and educator, who founded two companies in the emerging psychedelic space, Third Wave and Synthesis. Paul and his team are building an educational platform to ensure psychedelic substances become responsibly integrated into our cultural framework. Through Paul’s work in psychedelic use, personal transformation, and professional success, …
Today, I’m here with Dr. Ana-Maria Temple, a board-certified pediatrician who’s been treating kids for over 18 years. This is her second time on the podcast, and today, we are talking about things we might be encountering with our kids this time of year — fevers, coughs, snot, ear infections and more! She shares some …
Today, I’m here with Dr Joe Dispenza, a New York Times best-selling author, researcher, lecturer, and corporate consultant, whose research has led him to develop a practical formula to help people transform their lives. He has a passion for neuroscience, epigenetics, and quantum physics. Since 2010, he’s partnered with scientists and universities to perform extensive …
Today, I’m here with Terry Real, a nationally recognized family therapist, author, and teacher who’s been in practice for 30 years. He’s well known for his work on men and male psychology, as well as his work with relationships and couples. His books include I Don’t Want To Talk About It about male depression and …
It’s been a wild ride since this podcast first started in 2014, and I’ve learned so much along the way. We’ve reached over 50 million downloads, which is mind-boggling to me, and we have over 700 hours of audio recorded on a wide variety of topics. Throughout these 500 episodes, I’ve talked to some amazing people …
Today, my guest is Dr. Meghna Dassani, an internationally educated dentist from Houston, Texas, who’s actually been to dental school twice! She has a vast amount of knowledge on this topic and has a passion for really delving into the world of sleep apnea, especially obstructive sleep apnea in adults and children. We go really …
Today, I am here with Matt Bertulli, a software engineer who reluctantly turned into an entrepreneur and marketer. He’s obsessed with reducing garbage and waste, and he’s dedicating his time to removing it from the human experience. In this episode, we touch on why recycling is the biggest lie of the last 50 years and …
Today on the podcast, I’m here with Dr. Joel Warsh, a board-certified pediatrician in Los Angeles who specializes in integrative medicine. We talk all about raising healthy kids using integrative pediatric options by combining Western and alternative medicine. One of my favorite quotes from this episode is, “It’s not a doctor’s job to tell people …
I talk a lot about the physical side of health on the podcast, but recently I’ve received an increasing number of questions about the mental health side. Today, I have Paul Hoffman as my guest to discuss this important topic. Paul’s known as the “Personal Discovery Architect.” He’s the visionary and creator behind the Sculpting …
Today I’m here with a dear friend, Madiha Saeed, also known as the Holistic Mom, MD, on social media. She’s a board-certified family physician, international speaker, and author. We talk about her best-selling book, The Holistic Rx: Your Guide to Healing Chronic Inflammation and Disease, and her new book, The Holistic Rx for Kids: Parenting …
Today, I’m here with Emily Blain, COO at Wellnesse. She’s been instrumental in scaling the homemade recipes I’ve made in my kitchen for over a decade into large-scale production products that we can get into your home. Besides her work in product development, Emily is a mom of 4 kids, and she’s an ultrarunner—which is …
In this episode, Dr. Talya Miron-Shatz is my guest. She’s the author of a book called Your Life Depends on It: What You Can Do to Make Better Choices About Your Health. Today, we talk about our relationships with doctors and health care providers—and the specifics of navigating these relationships. I hear from a lot …
Today, I’m excited to have Lee Holden as a guest on the podcast. Lee has been a Qi Gong teacher for 28 years. If you aren’t familiar with Qi Gong, it’s a new tool I’ve been using for movement, stress relief, and breathing. He started practicing Qi Gong when he nearly lost his ability to …
I’m here today with Peter Crone, who does amazing work around subconscious beliefs, past trauma, and patterns from childhood. Since I shared some of my trauma, I’ve received follow-up questions about tangible things we can do to heal, which is why I wanted to have Peter on the podcast! Peter’s story is fascinating — his …
Today I’m here with Paul Jaminet, who had a very strong early influence on me with his “Perfect Health Diet.” As a key leader in the health and wellness world, he also influenced people like Chris Kresser and Mark Sisson. If you aren’t familiar with Paul, he’s MIT-educated in both physics and philosophy and has a …
Today’s episode is a little different than our usual health topics and I’m excited to explore the extremely versatile uses of hemp, the carbon equation and how that comes into play, and how hemp can truly help save our planet. I am here with the Deanna Byck who is the chief global engagement officer of …
This podcast was so much fun to record! I’m here with Laila Ali, my personal friend and a former four-time world boxing champion. She’s also a cookbook author, a health and wellness advocate, a TV personality, and most importantly, a mom to her two children! You may know Laila as the daughter of the late, …
This podcast is all about the brain, and specifically how to build a better brain at home starting with sleep. I’m here with the neuroscientist I trust my own brain to, Dr. Andrew Hill, who is a previous guest on this podcast. We spoke in the first episode about neurofeedback and very specific brain training …
I’m really excited to have Sara Gustafson back on the podcast today and we focus on the mental, emotional and spiritual side of women’s health. We went deep in our first episode on the physical and medical side and the mismatch between men and women both in research and treatment. But, we ran out of …
This podcast is all about an amazing and inspirational story of overcoming cancer, how mindset can impact your health and also dives into other areas such as sexual health and biohacking. I am here with Dr. Kanwal Bawa, who is a Board Certified physician and founder of Bawa Medical and Chief Medical Officer at New …
I’m excited to have Steve Wright back on the podcast today. He’s the founder of healthygut.com and has a lot of expertise specific to gut and health issues. I wanted to bring him back to talk about the promising research on tributyrin, which is a new molecule that I’ve been using that helped in my …
I’ve spoken a lot on healing from trauma and this episode helps to bring awareness about the generational impacts of individual trauma and how it can play a role in our life. I’m here with Mark Wolynn and I recently discovered his book called “It Didn’t Start with You.” And when I read it, I …
This episode is focused on a topic that I love to talk about – movement. I am here with Nutritious Movement guru Katy Bowman, and we talk about the idea of growing wild and how we can optimize movement for our children and our families. Katy is a much-requested repeat guest on this podcast, and …
This podcast is all about real solutions for orthopedic and musculoskeletal pain. I’m here with Dr. Josh Levitt, who draws on the science of both conventional and natural medicine and has a really unique approach to dealing with musculoskeletal pain and orthopedic pain. He shares his wide-ranging approach to this and why it’s much more …
Today’s guest is Dr. Sara Gottfried and this episode goes deep on women, food and hormones. She is such a wealth of knowledge and she is also a personal friend. She is a board-certified physician and practices evidence-based, integrative, precision and functional medicine and we touch on so many different areas today. We talk about …
Today’s episode is a fun one and is all about the connection between gut health and our hormones and what we can all learn from our poop. Yes, your poop! I’m here with Sarah Greenfield, who is a functional dietitian and founder of the “Fearless Fig”. We spend some time going deep on the gut-hormone …
Today’s guest is Dr. Sheila Kilbane, who is a board-certified pediatrician, trained in integrative medicine with Dr. Andrew Weil. I have known Sheila for years and she is absolutely incredible. And today, we’re talking about her seven-step process that she uses to significantly improve or completely resolve childhood issues such as colic, reflux, eczema, ear …
Today’s episode brings me back to my high school science days and is all about glutathione, free radicals, antioxidants, and aging. I’m here with Dr. Steve Morris who is a physician who is currently serving as a scientific adviser and principal formulator in the nutraceutical industry. He has done a lot of research in various …
Meet Paul Chek, a well-renowned expert in the fields of corrective and high-performance exercise kinesiology, stress management, and holistic wellness. He’s the founder of the CHEK Institute and a coaching program by the same name, and he’s the host of the podcast, Living 4D with Paul Chek. This conversation isn’t about just one topic, but …
This episode is on a topic you might not have heard of but that could have an extremely negative effect on your health. I’m here with Jeffrey Smith, whose name you may know as he is a leading spokesperson on the health dangers related to GMOs. To call him an expert is an understatement! Jeffrey …
I’m here with Aimee Raupp, a women’s health and fertility expert who has written multiple books on this topic, including her most recent, The Egg Quality Diet. And it’s not the kind of eggs you might be thinking! She presents a clinically proven, 100-day diet to balance hormones, reduce inflammation, and optimize your ability to get …
I’m here with Aleks Rybchinskiy, co-founder of Primal Fusion Health, a company that specializes in wellness education and primal integration. If you’re asking what primal integration might be, it’s simply how all of the areas of life (physical, mental, emotional, and spiritual) intersect to create your best state of health. I’m excited to go deep …
This podcast is all about breathwork and how this simple (and free!) practice can profoundly impact health. Just a few small changes to how we breathe can promote feelings of safety in our own body, activate our parasympathetic nervous system, improve health, and so much more! I’m here with Josh Trent, the founder of Wellness …
This episode is on a really cool new concept called “umbrella parenting,” a term for raising children with strong coping skills. I’m here with Dr. Jen Forristal, a naturopathic doctor and the founder of the Umbrella Project, a well-being curriculum that is currently running in hundreds of schools internationally. Since tools for emotional well-being are …
This episode goes deep on the science of psychedelic-assisted therapy and research in light of some really astounding Phase III clinical trials that have recently come out about some of these substances. I am here with Amy Emerson, the CEO of the MAPS Public Benefit Corporation of the Multidisciplinary Association for Psychedelic Studies. Just as …
I’m here with Dr. Kenneth Bock, a leader in integrative medicine with over 35 years of direct experience helping brain-inflamed children. He’s well respected as a leader on some of the new childhood epidemics, such as autism, PANS, PANDAS, tick-borne illnesses, and a lot more. Unfortunately, it’s no secret that a lot of these chronic …
I loved doing this interview! This podcast goes deep on the idea of human domestication and our diminishing relationship with nature. I’m here with Daniel Vitalis, host of the WildFed TV show and podcast. For over a decade, he has taught in the U.S. and abroad about living healthier, more integrated, nature-based lives. He’s also …
This episode is all about mold! Mold exposure, mold toxicity, and mold remediation, both in the home environment and in the body. I’m here with Dr. Tim Jackson who is a functional medicine practitioner and biohacker, and he’s also a member of the Wellness Mama medical review board because I really trust his opinion and …
I’m here with Cynthia Thurlow, who is the CEO and founder of the Everyday Wellness Project. She’s also a nurse practitioner and a globally recognized expert when it comes to intermittent fasting and nutritional health. In fact, she has a TED talk on intermittent fasting that has been watched over 8 million times! We go …
Did you know 80% of all autoimmune diseases and 90% of fibromyalgia diagnoses are in women? And (less surprisingly) that women experience more anxiety and PTSD than men? This episode separates fact from fiction when it comes to how men and women differ on the physiological, limbic, semantic, biochemical, and physiological levels. Sara Gustafson is …
It’s always a pleasure to chat with Justin Mares, who’s a friend of mine and also the founder and CEO of Kettle & Fire bone broth. Today we go deep on regenerative agriculture as a solution to climate issues and health issues. We go into the different ways that animals are raised and how certain …
Matt Dawson is a father of four and a doctor who wants to be a farmer “when he grows up.” He’s also the founder and CEO of a genomics-based personalized medicine company called Wild Health. We’re here to talk about the paradox of how medicine is often 20 years behind the current science, yet often …
Know much about quantum technology? Me neither! I will be the first to admit this is a field I definitely do not fully understand but I’m still very much excited to learn about it. I’m here with Philipp Samor von Holtzendorff-Fehling, a coach, entrepreneur, and the founder of a company called Leela Quantum Tech. His …
Most of us think plants you can eat only exist in a garden or grocery store, but did you know that more than half of the plants we see outdoors in daily life are also edible? I did not know that before this episode! I’m here with Sam Thayer, foraging expert, to go deep on …
Today’s guest is going to be of special interest to any of you natural health or functional medicine practitioners out there, whether you’re already in practice or just thinking about getting into this field. Seth Conger has been a business leader and innovator in the functional medicine world since 2013. He’s helped bring several businesses …
Today we’re talking all about aging gracefully, or more specifically, appreciating the gifts that come with age and limiting the downsides. I’m here with Suzanne Somers, who you might remember as one of America’s most popular and beloved TV personalities. You may remember her as Chrissy Snow in “Three’s Company,” and from there she launched …
This episode gets into some really cool science, even more than usual! It’s about neurosurgery, specifically in spinal health, but we dive into also brain health, and so much more. I am here with Dr. Marcella Madera, whose bio is so impressive. She is board-certified by the American Board of Neurological Surgery. Not only that, …
With the number of questions I get about sensory processing issues in children, I knew I needed to find an expert on this topic who could really help families struggling with this. Enter Rachel Harrington, a pediatric-certified occupational therapy assistant who works with children of different abilities. Rachel began her own sensory journey by designing …
This podcast is all about flow states. You know, that feeling when everything just lines up and you’re able to get a ton of work done? Or when you’re in an intense creative zone where you feel thoroughly like your best self? That’s what we’re talking about today. I’m here with Rian Doris, who is …
Today’s episode is in response to a number of questions, and even pushback, I’ve gotten about the idea of women fasting. Intermittent fasting expert Gin Stephens is here to talk specifically about what the research says about if women should do this and how to do it in the best way possible. We really dispel …
I’m here with Dr. Jennifer Tippett, a licensed clinical psychologist in the Denver Metro area. Dr. Tippett has been working with patients with mental illness and substance misuse for a decade. She’s the director of the Substance Use Disorder specialty at the University of Denver’s Graduate School of Professional Psychology, where she teaches the sequence …
I’ve gotten an increasing number of questions about hair loss recently. The stress of the last year has gotten to a lot of us! That’s why today’s episode delves into the science of hair loss and provides evidence-based methods for reversing it! I chat with Dr. Tami Meraglia, author of the bestselling book The Hormone Secret …
I may be a few years away from menopause, but this is the time to start learning about it and how to approach it in a natural way. Today’s episode is jam packed with really direct, practical resources on menopause, from dietitian and women’s coach Esther Blum. Esther’s helped thousands of women permanently balance their …
This episode goes deep on things like PANS and PANDAS, which I don’t have any firsthand experience with but get many questions about. Dr. Roseann Capanna-Hodge is the founder of the Global Institute of Children’s Mental Health and has been recognized as a thought leader in children’s mental health by Forbes. She’s worked with thousands of …
This episode is all about getting your hormones into balance, a topic that’s so important to us as moms. I’m here with Aviva Romm, a world-renowned midwife and herbalist who also happens to be a Yale-trained MD and a board-certified family physician. Her specialties are integrative gynecology, obstetrics, and pediatrics. Aviva has an incredible new book …
I’m here with Randy Newberg, the host of popular TV shows and podcasts focused on self-guided public land hunting, conservation, and environmentalism. We discuss some misconceptions around these topics and really delve into the difference we make when we source our food as locally and as sustainably as possible, whether it be through gardening, fishing, …
I’m here with Mike Bayer, who is all about curating a strong mindset in ourselves and in our kids. Mike is a two-time New York Times bestselling author, founder and CEO of the leading mental health treatment center in Los Angeles, and one of the top life coaches in the world today. Mike works with …
If you follow my Instagram, you already know that I’ve tried Kambo, a secretion from a poisonous Amazonian frog that actually has positive health benefits for humans. Understandably this raised a lot of questions from all of you, like “why would you do that?” and “what does it do?”. This episode goes deep on all …
Welcome back to Ted Achacoso, one of the smartest doctors and human beings on the planet, for the second part of last week’s episode. In our first interview, we talked about consciousness, suffering, ego, and a lot of other topics related to that. Today we take it a step further into some controversial waters, the …
Dr. Ted Achacoso is, in my opinion, one of the smartest physicians in the world, and he’s back today to share more from his depth of knowledge about human consciousness and wellness. I think this conversation is so important for moms, since our awareness around this topic affects the next generation. We start by delving …
Dr. Stephen Cabral is a board-certified doctor of naturopathy and founder of the Cabral Wellness Institute. He has been through his own life-altering illness diagnosis. After recovery, he discovered a passion for helping other people do the same through naturopathic and functional medicine. In this episode, we talk about the common root causes he looks …
I am here today with Dr. Manasa Mantravadi, a pediatric hospitalist who is also a mom. We sit down to talk about something I’ve taken some heat for in the past: my stance on the problems with plastic chemicals. Years later, with the benefit of new studies and a 2018 paper from the American Academy of …
This episode is incredibly important for any of us who breathe air, eat food, or drink water. Today we delve into some of the real dangers of some of the climate change problems that we’re having and what the real roots are. Bottom line, it’s not the story that you’re hearing from most sources. I’m …
Warning: if you have a sweet tooth, you might not like what you hear in this episode! Dr. Robert Lustig is a professor of pediatrics in the division of endocrinology and a member of the Institute for Health Policy Studies at the University of California at San Francisco. He has authored over 130 peer-reviewed articles, …
Over the last year, I’ve been sharing how I worked through my past trauma and ways that others can start that journey as well. I’m here with Dr. Ariana Langdon, who is a Bastyr-educated naturopathic physician. She was raised in the Ukrainian area of Chicago where she learned plenty of street smarts by age nine. Later …
I’ve talked before about how I believe that kids are born with many of the skills they need to thrive as an adult, like creativity, imagination, connecting the dots (pattern recognition), critical thinking (asking why), and many others. In my opinion, much of our work as parents is just keeping them from having these skills …
I’m here with Martha Tettenborn, a registered dietitian and health coach whose health journey began with an ovarian cancer diagnosis. It led her to deep research on the science of cancer metabolism and eventually to her own recovery. Now she helps so many others do the same. I walked away from this episode amazed by how …
I’m here with Dr. Ted Achacoso, a polymath doctor with one of the most impressive resumes I’ve ever seen. He is multiple board-certified and an expert in many things, including what he calls health optimization medicine. It’s an entirely different approach to medicine, beyond even functional medicine and naturopathic medicine, that specializes in things like …
Sydney Ross Singer is a medical anthropologist, which is a term maybe not many of us have heard before. As director of the Institute for the Study of Culturogenic Disease, Sydney uses his training in medicine, biochemistry, and anthropology to discover the cultural causes of disease and how they link to medical causes. When his …
I am back today with Eileen Durfee, a former nuclear power plant engineer who, like many of us, has battled through a lot of her own health problems. Eileen has figured out a really innovative solution called the Neck Shaper that helps the misalignment of spinal posture that causes many back and neck problems. There …
This episode is all about creating joy and strong community, something we’re all longing for about now! I’m here with Radha Agrawal, who is quite simply a force for community-building in the world. She is the co-founder, CEO, and chief community architect of a company called Daybreaker, which is a dance and wellness movement company …
I am here today for a round two with a much-requested return guest, Dr. Steven Gundry. He’s one of the world’s top cardiothoracic surgeons and a pioneer in all things nutrition. Dr. Gundry is well-known for his books, including The Plant Paradox, The Longevity Paradox, and his newest, The Energy Paradox: What to Do When …
I am here with my friend Jodi Cohen from Vibrant Blue Oils, talking all about olfactory and transdermal methods of using essential oils for things like calming anxiety, helping the body achieve parasympathetic, improving sleep and focus, reducing inflammation, and much more. Her story is pretty incredible. She’s been through some pretty tough things and …
Today we’re talking all about whole bodyweight vibration, what that is, and how to use it to your advantage. Jason Conviser is an expert in sports medicine, metabolic syndrome, and fitness and wellness. He is one of the developers behind the Power Plate, which I’ve been using in my own home and with my kids. …
I am so excited today to get to share this interview with someone I have known of for many, many years and who partially taught me how to cook. Giada De Laurentiis is the Emmy award-winning star of many shows, including “Everyday Italian,” “Giada Entertains,” “Giada at Home,” and “Giada in Italy.” She trained at …
Light and our exposure to it (or lack of) has everything to do with our hormone balance, how we age, the quality of our sleep, and so much more. I’m here with Andy Mant, the founder and CEO of BLUblox, one of my favorite sources for light-filtering eyewear. Andy knows this topic inside and out …
Financial struggles can be a major source of stress for couples and parents, and I think this last year has made that even more acute for a lot of people. To start a conversation around this topic, I invited Michael Stevens, a financial advisor I personally use and trust. He runs CapitalWealth.com, a site you …
From glucose monitors to PEMF treatments, you know I’m always one to try something new in the name of health. I’m here with Dr. Scott Sherr, a board-certified internal medicine physician certified in hyperbaric oxygen therapy. He’s one of the foremost experts in the world on this therapy both in a medical setting and now …
I am here with Lisa Shank, who has been in the natural products industry for over 20 years. She’s studied functional nutrition and herbal medicine and is an expert in sleep and hormones. In this episode we go especially deep into melatonin, which is often misunderstood and very often given at the wrong dose. We …
It’s no secret that technology is a big part of our lives and is likely to increase in our everyday lives. It’s no secret either that screen time can be addictive especially for kids. We’re gonna go deep on how we can help kids build a really healthy relationship with technology, mental health for teenagers, …
Today’s guest is a much-requested second round with Amy McCready, founder of the Positive Parenting Solutions course and the creator of The 7-Step Parenting Success System. These are the most impactful courses I’ve ever taken and it’s been very helpful to me with my kids. If you missed my first interview with her, definitely check …
Today’s topic is going to be really fun! As you know if you follow the blog, education is a subject near and dear to my heart and I suspect many of yours too. Meet Dr. Michele Borba, educational psychologist, former teacher, a mom. She’s been recognized for her ongoing research on how to raise successful …
My favorite part of the podcast is sitting down with some of the people I admire the most, and today’s guest is no exception! Dr. Amy Shah is a double board-certified medical doctor specializing in allergy and immunology, as well as hormones and gut health. She’s also a mom of two, so the title of her …
Dr. Ana-Maria Temple is a functional medicine doctor, a best-selling author, and an award-winning speaker at the Harvard Club of Boston. Her specific expertise is eczema, a condition that plagues many of us and our kids. We go really deep on how this problem can start even before birth or during the birth process and …
Dr. Mark Hyman hardly needs introduction, but just in case, he’s an internationally recognized speaker, 13-time New York Times bestselling author, and renowned physician in the field of functional medicine. Dr. Hyman is here talking about his newest book The Pegan Diet: 21 Practical Principles for Reclaiming Your Health in a Nutritionally Confusing World, a …
Wendy Powell has helped over 75,000 women worldwide with her MUTU system, a method that can help you naturally recover from all kinds of pelvic floor issues, incontinence, diastasis recti, and so much more. I love her message that women do not have to accept these issues as normal or lifelong! In fact, they might …
I’m thrilled to have Dr. Perlmutter, a board-certified neurologist and five-times New York Times best-selling author here today. You probably know him as the author of the book Grain Brain, which he’s been on the podcast to talk about before. He’s a widely recognized expert in a lot of topics, including things like Alzheimer’s disease and …
You all really enjoyed Shawn Wells the first time he was on, and I’m glad to say he’s back again! Shawn has written a fascinating new book, The Energy Formula, and it’s safe to say we all want more of that! Just to tell you a little about Shawn, he is one of the world’s …
I’m answering your questions today, from supplements to fasting to homeschooling to EMFs… and beyond! These solo episodes are always fun for me because I get to hear from you guys and hopefully, help by answering some questions that are really on your mind. If you have questions you would like included on future episodes …
Our thoughts (especially the ones we think about ourselves) make such an impact on our wellness and happiness. I’m sure every mom out there knows exactly what I’m talking about! My guest today does too. Marissa Peer, the founder of IamEnough.com, designed an entire therapy system to help people find and reverse the limiting beliefs …
Are you a history buff? Do you love spending time in nature? Then this episode is for you! I’m here with Arthur Haines, who is a forager and ancestral skills educator, an author, and a botanical researcher. He lives in Maine, where he’s known for his knowledge about things like tracking, foraging, wild plants, and …
Sandra Halling is a business strategist who knows how to get the best out of technology. She’s been working on optimizing and organizing systems for just about everything for the last 20 years. Now she brings her corporate experience and strategic thinking to help small businesses and individuals implement Notion, an app I’ve been using …
I’m here with Dr. Ian Mitchell, an expert in the field of ozone and many other topics. He’s here to tell us what ozone is, how to use it, and why it can sometimes be a controversial therapy. We also dive into the cautions and what you need to avoid if you’re going to try ozone. Dr. …
Today’s episode is all about learning how to release the emotional ties that make us view our bodies from a place of fear, and how to replace that with love and acceptance. Lauren Geertsen of Empowered Sustenance is a body connection coach who’s done a ton of research and coaching to help women heal their …
Thanks so much to Dave Asprey, world-famous biohacker and founder of Bulletproof, for returning to the podcast. He’s been called the father of biohacking and I think he deserves the title! Dave has spent about $2 billion taking control of his own biology and finding new and innovative ways to reach the peak of health. …
I’m here with Dr. Alan Christianson, who is most recently the author of The Thyroid Reset Diet, which we talk about today. Dr. Christianson is a naturopathic endocrinologist who specializes in Hashimoto’s, hypothyroidism, and Graves’ disease. He is also the doctor who had a tremendous role in my own path to remission. He’s convinced that …
This episode goes deep on something called cardiometabolic risk, understanding lipoproteins and metabolic disorders. I’m here with Dr. William Cromwell, who is the chief of the Lipoprotein and Metabolic Disorders Institute in Raleigh, North Carolina, and who is one of the foremost experts in the world on these topics. I think this is a really …
Today we’re talking about an often overlooked aspect of health, which is financial health. Statistically, financial woes are one of the top five stressors for many Americans. And we know stress can have a big impact on our sleep, our immune system, and of course our happiness. Enter Joe DiSanto, creator of the blog “Play …
Gary Taubes is an award-winning scientist, health journalist, and author. You may know his books Good Calories, Bad Calories and Why We Get Fat. Now he has a new book called The Case for Keto that really deep dives into the data about the unprecedented epidemics of chronic disease, obesity, and diabetes in our society. Especially with everything going …
Shawn Stevenson is back! You remember him from one of our most popular episodes ever. As a mom I always knew sleep was important, but it wasn’t until I met Shawn that I realized just how crucial it is for our health. Shawn has revolutionized the field of sleep hygiene and sleep health. His book Sleep …
Today’s topic may not be one we think about every day, but unfortunately there are probably more and more people who are dealing with these conditions. I’m talking about mast cell activation and histamine intolerance with Dr. Beth O’Hara, who’s a Functional Naturopath specializing in this area. Beth is the founder and owner of Mast …
Wow… what a crazy 525,600 minutes this year has been! For many of us, the intense challenges of 2020 have been a rollercoaster, a teacher, a frustration, and a very very long 12 months. I know my year didn’t match the plans I made, and maybe some of you are feeling the same way. Instead …
Lately you’ve probably seen me experimenting with a continuous glucose monitor on my arm. I have learned so much from just one month of tracking that I was eager to go deeper. Dr. Casey Means is a Stanford-trained physician and the chief medical officer and co-founder of a company called Levels. They make a continuous …
This episode is about one of my favorite topics: how we can set our kids up for success in an increasingly technological world. And I’m here with one of my favorite people to talk about this topic with, Jesse Elder. He is an author, speaker, and entrepreneur working on creating resources for families that help …
Here we are… episode 400 of the Wellness Mama Podcast! It’s hard to believe I’ve been recording these for so long, and I’m so honored and grateful that you would share your most valuable resource, your time, with me and my guests over these past five years. This episode is a little bit different. It’s …
I’m here with Dr. Yoni Whitten, who is an expert on chronic pain. He’s a lifelong athlete who is no stranger to the physical and mental ailments that can hold us back. He is well-known for his program, Pain Fix Protocol, which blends the latest in scientific research with essential concepts from the field of …
As you probably know, sauna use has been a really important part of my own recovery journey. It’s something I do at least three or four days a week without fail. I recently found a really intriguing budget-friendly sauna option when I met the researcher behind it, Eileen Durfee. Eileen is a former nuclear power engineer …
I’m here with someone I deeply admire and I’m incredibly grateful for. Dr. Alan Christianson is a naturopathic endocrinologist who focuses on thyroid function and specifically Hashimoto’s (which I had) as well as hypothyroidism and Graves’ disease. Dr. Christianson was actually the first doctor to diagnose me (correctly) and guide me to my recovery. He’s …
This episode is about a clever way one entrepreneur connects people directly with their local food economies to save money, get more nutritious food, and support small family farmers. I’m here with Matthew Barnes, who’s the co-founder of LAEF, which is short for Local Agriculture Expansion Foundation. In a nutshell, LAEF is a free payment …
It’s been such a tough year for many people, and Thanksgiving is bound to feel different for many of us. In tough and uncertain times, it’s easy to focus on the negative… but what’s the benefit in that? In this Thanksgiving podcast, I share the lessons I’ve learned through all of this, including reinventing many …
Today I have the pleasure of welcoming a much-requested guest, Dr. Paul Saladino of “The Carnivore Code” fame. He’s a double board certified doctor with a controversial claim: vegetables aren’t as good for you as you think! Dr. Saladino goes deep on how he used a meat-only diet to reverse autoimmune issues, chronic inflammation, mental health …
We’re back for a second episode with Nora Gedgaudas, who is a board-certified nutritional consultant and a clinical neurofeedback specialist. She has over 20 years of clinical experience and she’s also an extremely detailed researcher. I always love to hear her thoughts on controversial health topics since she goes deep and leaves no stone unturned. …
I am thrilled to say today I’m sitting down for round two with Dr. Ben Lynch, one of my favorite experts on genetics and epigenetics. He’s going to give us some very practical, useful tips on supporting your health by paying attention to your genes, and how to teach your kids to do this too. …
Over the last few years, I have shared more about my own health journey and how I truly had to figure out my own individualized approach to health. I saw benefits from other systems — paleo, AIP, keto — but it wasn’t until I found a personalized approach that everything started to change. It can …
I’m here with Julie Lythcott-Haims, who is the author of The New York Times best-selling book How to Raise an Adult. It’s one of my favorite books and I think her message is incredibly, incredibly important. I’m so excited to have her on today to share her perspective because Julie is a mom (and also …
I’m here with Dr. Nelli Gluzman, the founder and head physician at Blossom Pediatrics, a practice dedicated to helping families address the root cause of common childhood illnesses and problems. As with so many guests I met on the podcast, Dr. Nelli’s story started with trying to help someone close to her — her own …
Christopher Walker is the CEO and co-founder of an amazing health company called UMZU. He also authored and created The Thermo Diet, a provocative new nutrition and health program. Today he shares his incredible story, from performing surgery on a patient at the age of 16, to his own brain tumor diagnosis at the age of …
You all ask so many great questions that I like to do a solo episode once in a while to answer some of the things on your mind. Of course I’m not a doctor, but I am a mom who’s been totally immersed in health for the last 15 years! As for today’s topics, I’ve …
This episode has been a long time coming, but I knew it was important to make sure we had reliable data available first! Now that some studies have come out, it’s time for a deep dive into COVID and who better to walk us through it than one of the researchers I highly, highly respect …
This episode is about one of my favorite research topics, oral health. I’m here with Dr. Kelly Blodgett, a recognized leader in holistic dentistry. Dr. Kelly has a fascinating and integrative approach to common dental health questions on topics like root canals, wisdom teeth, remineralizing teeth, gum disease, and a lot more. And some of …
My guest today is Michael Trainer, a biohacker and social impact entrepreneur making a huge difference in the world. He is the co-creator of Global Citizen, a movement dedicated to ending extreme poverty. He’s also the creator of Peak Mind, which brings together thought leaders to inspire a new vision of leadership. As you can …
Shawn Wells is one of the most sought-out nutritional biochemists in the world, as well as an expert on biohacking and health optimization. Known as the “world’s best formulator,” he’s been responsible for creating over 500 supplements, foods, beverages, and cosmeceuticals. He’s also a chief clinical dietitian with over a decade of clinical experience. I …
In life, mindset is half the battle — especially when parenting! This episode is all about specific ways we can improve mindset in our homes and set our kids up for success in life. Elliot Roe is a world-renowned performance coach who works with Olympian athletes, Hollywood actors, Wall Street traders, entrepreneurs, and leaders in …
With viruses and now smoke from wildfires across much of the nation, air quality is an incredibly important topic. My heart goes out to any of you listening or reading who are in the path of these fires or affected by smoke. I’m here with Peter Spiegel, who is an entrepreneur, inventor, wellness expert, and …
I’m so glad to welcome my friend Hunter Cook back to the show today, because he’s a big reason why I’m more flexible and healthy today than I have been in a long time. Hunter and I became close friends when I visited Finland with Four Sigmatic, which was easy to do since he’s such …
It may not be pleasant to think about, but chances are our homes probably aren’t as non-toxic as we’d like them to be. Modern carpets, paints, furniture, and cleaners all contribute to the problem, and it can feel like there’s not much we can do. Enter Kelly Love, one of the cofounders of Branch Basics …
Today we’re going to switch things up and have a Q&A episode to cover some of the great questions I get from all of you. We’ll cover some timely topics like virtual schooling and homeschooling on a budget, as well as health-related topics I have been talking about for a while, like why I make …
During quarantine, I’ve heard from many of you asking for help with cravings and weight gain caused by stress and the emotional toll all of this is taking. To that end I brought in Brittany Watkins, one of my favorite people for advice on natural ways to stop emotional eating, control food cravings, and end …
She’s back! If you listened to her other podcast episode, you already know how much I love Carol Garner-Houston. Her ideas have influenced me as a parent and homeschool teacher, not to mention in business. Carol is a licensed occupational therapist who has been helping adults and children for the last 25 years. She is …
It wasn’t one of the first health hacks I tried, but it’s impossible to ignore the stress-reducing benefits of using the breath to calm the body. Max Gomez is my guest today, and he’s the co-founder and CEO of Breathwrk, a wellness company dedicated to teaching people breathing exercises for stress reduction, anti-anxiety, and more …
This episode is a must listen, I would say, especially for women and moms. I’m here with Diana Rogers, who is a licensed, registered dietician with a focus on real foods. She’s the host of the “Sustainable Dish” podcast, a mom of two, and an internationally recognized speaker on topics like sustainability, social justice, animal …
This episode brings back one of my favorite guests, and one of your favorites as well, because he is one of the most requested repeat guests. I’m here with Ari Whitten, best-selling author and founder of the Energy Blueprint. I have a tremendous amount of respect for his research and look to him for guidance …
I recently wrote about how olive oil has become my main dietary source of fat since I took a gene test that showed I don’t do well with saturated fat. Tony is the man behind my favorite brand of olive oil, Kasandrinos International, which he single-sources through family farms in Greece. In this episode we’ll …
I’m here with Dr. Gabrielle Lyon, a Washington University fellowship-trained physician in nutritional science and geriatrics, and she’s board certified in family medicine and osteopathic manipulation. She also walks the walk. She is in incredible shape. She’s also a mom. And has what seems to be endless energy. And she works closely with special ops …
Today we’re talking all about finances, side hustles, and entrepreneurship — what you need to know and why this is best time (maybe ever) to start a new venture. I’m here with Ryan Moran, founder of Capitalism.com, a site that teaches entrepreneurs to build businesses and invest. Ryan shares how he turned a $600 investment into …
This episode is so much fun! Today I’m talking to someone who has gained and lost 70 pounds and who is about to do it again. Drew Manning is the New York Times bestselling author of the book Fit2Fat2Fit. He writes about his experiment that went viral online where he gained and then lost a …
Dr. Joy Martina is my guest today and I credit her as a key part of my own personal growth in the last few years. She is a psychic psychologist with an incredible ability to help people see into themselves and find their own key for transformation. Dr. Joy teaches super practical, easy-to-use ways to …
It’s certainly no secret that school looks different for many of us this year. (In fact pretty much everything looks different!) In a recent podcast episode with our managing editor, Carrie, she and I walked through some of our best homeschool systems and tips, to offer encouragement to any other homeschool families or virtual schooling families, …
I’m here with Khalil Rafati, one of my favorite speakers and authors. He’s also an entrepreneur (are you surprised?!) and owns a chain of juice and smoothie bars I love, SunLife Organics. Khalil also owns Riviera Recovery, a transitional living facility for drug addicts and alcoholics, and this is a project of his for a …
I am here today with Jessica Assaf, co-founder and the chief education officer at Prima, a company doing many of the same things in a different industry. She’s been a leading advocate for her safe beauty products and corporate accountability since she was fifteen. Since then she’s graduated from Harvard Business School and become an award-winning …
Carrie Husse has been one of the editorial masterminds behind the content on Wellness Mama and is now a homeschooling mom of four. She has a background in print book publishing and made the jump to join the Wellness Mama team in her spare time. Like my family, Carrie and her husband both work from …
I’m so glad I get to sit down today with Colleen Wachob, the co-founder and co-CEO of MindBodyGreen, one of my all-time favorite health resources. Colleen graduated from Stanford University with degrees in international relations and Spanish and spent 10 years working at Fortune 500 companies like Gap, Walmart, and Amazon. We touch on a …
We haven’t talked about heart health on the podcast in a while, but this is an incredibly important topic for women! Board-certified cardiologist Dr. Jack Wolfson joins me today to talk about how nutrition, lifestyle, and supplements can help protect and improve long-term cardiac health. During our interview, we bust some common myths and misconceptions …
I am here with Nathan Barry, a friend of mine and also the founder of a business called ConvertKit which powers the email and newsletter that many of you subscribe to. He like me was homeschooled and dropped out of college. He now runs a hundred million dollar company. In this episode, we delve into …
I’m here today with Byron Katie, one of my favorite authors and speakers on the topics of mindset, parenting, and about a million other things. She is the author of many books including Loving What Is, I Need Your Love – Is That True?, A Thousand Names for Joy and, A Mind at Home with Itself. In …
This episode is about all things pregnancy, birth, and postpartum, but not in the usual way. Instead of just focusing on baby, we are taking a close look at our journey as moms through of all these life-changing stages. My guest is Diana Spalding, a digital educator and editor at Motherly. She also happens to …
I’m here with Jenny Sansouci, author of The Rebel’s Apothecary and an expert on all things cannabis, CBD, and mushrooms. These may sound like controversial or off-the-wall topics, but they are actually increasingly relevant in the research right now. Now that they are more widely available than ever, I thought they would be important to talk about …
In this episode, we’re wading into a controversial area that parents are very concerned about, based on the number of emails and comments I get on the topic. Today we’re tackling HPV or Human Papillomavirus from all the possible angles, from vaccination to root cause approaches. Since I don’t have personal experience within this area, I’m …
Joe Cohen won the lottery on bad genes. From childhood he suffered from all kinds of inflammation, fatigue, digestive problems, anxiety, depression, and many other issues his doctors couldn’t seem to sort out. Frustrated by the lack of good information and tools, he threw himself into experimentation and self-learning to improve his health like many …
This episode was a fun one for me because I have been an amateur dental researcher for over a decade now. I’m so obsessed with oral health that I even developed and launched my own toothpaste! My guest is Dr. Thomas Birkenhauer, a personal friend of mine and actually my dentist. In fact I now …
Jim Kwik taught me how to speed read, one of the most valuable skills I have ever mastered. Now he’s back on the show today to talk to us about how to upgrade your brain and learn anything faster! And his story is incredible. After a childhood brain injury, teachers gave him little hope and …
Today you get the real inside scoop as I sit down with my husband Seth for a long-awaited podcast chat. He’s the mastermind of all things tech behind the Wellness Mama website and podcast, an avid outdoorsman, and I couldn’t do what I do without him! Obviously and most importantly we also tackle the business …
Today on the podcast we’re talking all about protein: how much do we need, what kind do we need, and how can know our kids are getting enough! I’m here with my friend Billy Bosch, the founder of ICONIC Protein, who knows this area inside and out. We’ll explain exactly how protein works as a …
I have a pre-teen daughter now and it’s a whole new world! I’ve been thinking a lot about today’s topic, which is how modern toxins and lifestyle affects our kids during puberty. Dr. Anne-Marie Fine is an award-winning researcher and expert on this topic. She founded a forward-thinking health company called IAMFINE, based on her personal …
Danette May has an incredible story of healing and a complete mindset and lifestyle shift. She’s the best selling author of a book called The Rise as well as seven health and fitness books and programs. Danette brought all of her experiences together to cofound a company called Mindful Health. Today I’ll also share some of …
I’m pretty sure every one of us has experienced some level of high stress, especially these days! I am here with Jeff Banman, a former firefighter, U.S. Army Ranger, and CIA Counter-terrorism Operator. He’s made a career of studying successful people and discovering which variables allow them to survive or even thrive in stressful situations. Jeff …
Today we’re going deep on two very important topics in today’s modern world: toxins and detox. I’m here with Dr. Heather Sandison, the founder and medical director of the North County Natural Medicine Clinic and founder of Neurohacker and Marama, a unique residential care facility for the elderly. Dr. Sandison specializes in brain health, especially …
In a time when we all probably feel more stress and uncertainty than usual, I invited Dr. David Rabin back for a second episode. Dr. Rabin has made a science of developing simple, non-invasive measures to better handle common emotional states like anxiety, stress, isolation, and overwhelm. During his research at the University of Pittsburgh, …
Years ago, one of the things my doctor recommended for my Hashimoto’s was to start incorporating broccoli sprouts into my diet. He explained that they contain a compound called sulforaphane with incredible protective health benefits. To get sulforaphane I’ve been growing and eating broccoli sprouts routinely (in a hot broccoli and mustard smoothie for maximum …
Dr. Amy Shah is back by popular demand! This is no surprise to me as I know what a wealth of information she is. Dr. Amy is a double board-certified doctor and nutrition expert with training from Cornell, Columbia, and Harvard University. She also has an extensive background in internal medicine and allergy and immunology, …
Calling all parents… this episode is 100% dedicated to you! Today I’m having a heart to heart with Amy McCready, creator of Positive Parenting Solutions, on the subject of kids, discipline, and peaceful parenting. She is here with some priceless wisdom to help us figure out how to get our kids to listen without nagging …
Today we’re about to get an amazing education in neurotransmitters, those very important chemical messengers in our brains. Balancing neurotransmitters through natural methods is an important part of Dr. Ann-Marie Barter’s work in her practice in Colorado. Dr. Ann uses a combination of functional blood chemistry analysis, nutrition, applied kinesiology, and other natural remedies with …
Just when you think we’ve touched on every health topic possible, something new and exciting comes up! I’m here with Steven Wright, a medical engineer, Kalish Functional Institute graduate, and expert in an emerging area of gut health: enzymes! It turns out they don’t just help with digestion but also with a whole list of …
I’m coming to you solo today to answer your most frequently asked questions, and you asked some great ones! I’ll be giving a long-awaited update on how (and why) we homeschool, whether our food rules still apply as our kids get older, and what I’m learning as I start to parent teenagers! Hopefully what I share …
Today’s episode is a special one for me, because I am here with my oldest son, Anthony, to talk about a project he has worked really hard on the past couple of years: a cookbook by kids and for kids called Chef Junior, scheduled to release May 19th! We also answer many of the questions …
The last two years have been a journey for me as I worked through a past trauma to get to a new point of inner healing. The result? I feel happier in my skin and even enjoyed a dramatic 80-pound weight loss as everything else came into balance. One of the heroes I looked up …
My guest Ryan Lee is a dad of 4 and a super inspiring figure in the health and business world. He created REWIND, a delicious plant-based bar that is one of my go-to healthy snacks. He’s here today to not only talk about that, but about everything from time management to parenting to strategies for …
Does getting what we want make us happy? Or is making our own happiness help us get what we want? That’s just one of the many questions Dr. Laurie Santos, Professor of Psychology at Yale University, is here to talk about today. After observing a disturbing level of unhappiness and anxiety among her college students, …
Fresh produce you can grow on your kitchen counter in a matter of days? Yes please! Doug Evans learned everything you could ever want to know about sprouting by learning to live off the food grid on his desert property in California. He learned so much he wrote The Sprout Book to share the benefits of …
Dr. Mark Hyman is one of the most celebrated and widely recognized health leaders today. He’s back on the podcast today to talk about how the food industry is targeting our children, and what we can do as moms to fight back. From school lunches to what we put on the dinner table, there are …
We’re used to seeing health fads come and go, but one that I think is increasingly important for women to pay attention to is salt and sodium intake. Many of us were raised to think low sodium was good for the heart and for blood pressure, but Robb Wolf is here to say that we …
I’ve always said that women, especially moms, have so much power to create exponential change in the world. We’re going to talk through that concept today and get advice on how to channel our efforts in some very practical and also visionary ways. My guest Denise Brosseau created her own business teaching women how to …
We hear some incredible health stories on this podcast, and today is no exception! After a decade of very poor health, Simon Cheng found himself celebrating his 30th birthday with a tube of antibiotics connected directly to his heart valve. He said, “Enough is enough” and changed his life dramatically. Today we’re going deep into Simon’s personal …
The longer I study health, the more I’m convinced: health is highly personal and there is no “one-size-fits-all” health prescription. The problem is, how do you know where you stand? Dr. Russell Jaffe, MD and PhD, is pretty much my dream guest. He went from a full conventional medicine background at the National Institute for …
This timely episode focuses on what we can all do to help support immune health and fortify the body against viruses at this crucial time in history. It may surprise you that I’ve asked not an infectious disease specialist but a gastroenterologist to talk to us about this subject. Dr. Ken Brown is on the …
While there’s plenty of things I like about getting older, it’s definitely a goal of mine to stay flexible, strong, and healthy as I age. This is how we’re approaching the topic of anti-aging today — not so much lines and wrinkles, but going deeper to how we can slow the aging process, fight inflammation, …
Today’s episode is going to be all about the mental and emotional side of health, which I’ve learned plays a powerful role in overall physical health. I’m here with the fascinating and Emmy Award-winning Rhonda Britten. You may have seen her a few times on Oprah guest sharing her own tragic and inspiring story of …
We’re bringing you a bit of a “special edition” episode today by taking some time to really talk about all that is going on in the world. There are practical and evidence-based strategies and supplements that I’m using to focus on gut and immune health right now and to keep my family, hopefully, safe and …
The average American spends 8 hours a day sitting… just let that sink in… If there’s anything we spend that much time doing, we should be sure we know what it’s doing to our bodies! Dr. Turner Osler, a retired academic trauma surgeon turned research epidemiologist, who has published over 300 peer-reviewed medical papers, is …
Today I’m going to give you all an update on my decade-long journey with Hashimoto’s thyroiditis, one of the reasons I got into health and started a blog and a podcast. I’ll revisit from beginning to end all of the steps I tried, what worked and what didn’t work, and where I currently am with …
My favorite superfood mushroom coffee company, Four Sigmatic, launched a skincare line that is so clean you can actually eat them! I’ve asked Four Sigmatic founder Tero Isokauppila to come back and tell us everything he knows about natural skin care today, from products to diet to superfoods that nourish skin from the inside out. This …
I just love today’s interview, since it’s not often you get to talk to someone who is a filmmaker, best selling author, and renowned health and science journalist all in one! Max Lugavere is the host of the iTunes podcast “The Genius Life” and author of the New York Times bestselling book, Genius Foods: Become …
As we are all well aware, a world-wide pandemic called the coronavirus or COVID-19 has turned the lives of millions upside down. We are literally flooded with information but still have detailed questions about our day-to-day decisions that seem to go unanswered. Dr. Elisa Song, MD, is a pediatrician and functional medicine expert who is …
Caleb Jennings is a former extreme sports athlete with an incredible background. After sustaining an injury that ended his career, he set out on the path of holistic biohacking, trying anything and everything to get better. Today, he’s a world-renowned health coach and expert in health at the micro-cellular level. There’s so much we could …
This episode is all about one of my favorite drinks (no, not wine)… coffee! Today we are going answer the perennial question of whether coffee is good for you or not. For help I’ve asked Andrew Salisbury, founder of over 14 companies in the last 25 years, to tell us about his latest (and my …
The keto diet has been sweeping the health world for quite a while now, but I still get so many questions about whether this high fat, low carb diet approach is really healthy for women. Lucky for us, I’m here now with one of the top experts in the world on the topic, whose research …
If you don’t know what FMT is, you’re not alone! This is a new and cutting-edge treatment, and one that might make you a little squeamish. Dr. Jason Klop, who has been working in the field of digestive health and microbiome restoration for many years, is here to talk about his extensive experience with FMT …
Esther Blum is an Integrative Dietitian and High Performance Coach who has helped thousands of women permanently lose weight, eliminate the need for medication, lose stubborn belly fat, and reverse chronic illness. You may have seen her on Dr. Oz, The Today Show, or Fox News Live. She is also the bestselling author of Cavewomen …
Hands down, the question I’m asked the most is how I “get it all done.” It’s true — with six kids, homeschooling, running several businesses, and prioritizing health, I have a lot on my plate. The truth is, there was a time not so long ago when I nearly dropped all of the plates I …
My guest today is Emily Fletcher, founder of Ziva Meditation and author of the best-selling book Stress Less. Emily really caught my attention when we were chatting at an event about meditation. Meditating has never been the easiest thing for me, but something she said that day stuck with me. She said we meditate not to get …
A look at the recipes on my blog shows that I consider meat to be an important part of a healthy diet. I realize this stance can be highly controversial given the poor diet, environment, and climate impact of commercial meat-raising practices. This is why I asked Anya Fernald — a leader in the high …
I’m here today with Nick Ortner, the CEO of The Tapping Solution, a company with a mission to bring tapping to the mainstream. What is tapping, you ask? Think of it as modern psychology meets ancient Chinese acupressure, but self-administered in the comfort of your home. I use it during times of stress or when …
Dr. Lyla Blake-Gumbs is a board-certified family and functional medicine physician with 22 years of clinical training and experience. I met Dr. Lyla when she joined SteadyMD, which I’ve shared about before. I knew I wanted to ask Dr. Lyla to be on the podcast when I learned she is an expert in women’s hormone …
It’s so easy to get stuck in our own thoughts and insecurities, and so tough to break the cycle! Today’s episode is all about self-sabotage and how to remove mental roadblocks that are barriers to success or happiness. I am here with Erin Pheil, the founder of the MindFix Group, a program that has a …
Today on the podcast we’re talking all about regenerative agriculture, what it is, and how to apply it to a home garden. By using these principles that rebuild and nourish the soil, you can grow nutrient-dense food for your family inexpensively and without a lot of time and effort. Leah Webb has worked in nutrition …
Today I’m opening up and sharing about my own inner journey over the past year and how that led to dramatic physical changes without major diet and exercise changes. If you’d told me a few years ago that something like that was even possible, I would not have believed you. My journey involved realizing firsthand just how connected …
You’ve heard me talk about the importance of optimizing our circadian rhythm with food and light, but as women there’s another rhythm we all know well… that monthly cycle that fogs our brains, gets our food cravings going, and plays havoc with our emotions! It ruins everything, right? Well, Alisa Vitti is here today to change …
The way our skin looks and feels as we age isn’t determined just by genetics, or what cream we use, or how much we stay out of the sun! In many ways it is a reflection of everything we put into our bodies. Today, Dr. Emilia Javorsky returns to the podcast to tell us how …
Dr. Ann Shippy is a powerhouse on a very important mission to help people across the world live their healthiest lives using cutting-edge science, really specific research, and genetic information to treat the root causes of disease. She left engineering to attend the University of Texas medical school and is now board-certified in internal medicine …
With over 1300 posts on Wellness Mama, I think I’ve tried just about every diet, supplement, workout, and health tool out there! Today I thought I’d do something a little different and share how I’ve filtered through all that to settle on my personal health non-negotiables. My views have definitely changed on many things, while …
I met Travis Brewer on my trip to Finland with Four Sigmatic, and let’s just say he made an impression! Forget the subfreezing temperatures and snow everywhere… Travis did handstands and backflips on pretty much everything… from sleds to towers to bridges! Outside of Finland, Travis is literally a fitness ninja who is on a …
It’s not every day you get to sit down with one of your personal role models! Gabrielle Reece is not only a volleyball legend but an inspirational figure for girls and women everywhere. You may already know Gabby as a former professional beach volleyball player and Nike’s first female spokeswoman, but in this episode, you’ll …
Aaron Alexander returns with tips on how to get more movement in your life with a few simple changes in your daily routine. Aaron is a manual therapist and movement coach who helps the world’s best athletes, celebrities, and everyone in between to relieve pain, increase strength, and optimize their movement. Today we talk more …
I’m here today for a fascinating conversation with Matt Maruca who is a researcher, a teacher, and an entrepreneur in the field of photobiology, or the study of how light affects health. After suffering from poor health and chronic fatigue since the age of 14, Matt chose to skip the beaten path of higher education …
Happy holidays to you and your family! I hope you’re having a wonderful week. Today I’m coming to you solo to share a super exciting, big announcement about a project I have been working on for over a decade and can finally share with you! I recently co-founded a new company called Wellnesse, and we’ve …
I am here talking with Joe and Serenity Carr, the husband and wife team that co-founded Serenity Kids Baby Food. I knew I had to help them get the word out when I heard they were making a pre-packaged baby food that was low sugar and contained plenty of healthy fats. Finally! I know moms …
We could all use a little help when it comes to figuring out this crazy ride called life! Today I have the pleasure of sitting down with two of my favorite personal development and life hack coaches, Marc and Angel Chernoff. Because of their ideas on success and happiness (and how to combine the two) …
In her years of practice, Dr. Terry Wahls has helped thousands of people fight incredible odds. If you haven’t heard her story, prepare to be amazed. In 2000, Dr. Terry was diagnosed with multiple sclerosis. Her health deteriorated, leaving her in a wheelchair and dependent on medication. She fought back with years of medical training …
Today we’re honing in on the science of high intensity interval training, which is the science-supported idea that you can get more benefit from a short, intense workout than from a 45-minute run, if you do it right. I’m here with Ratna Singh, a mom of two and co-founder of a new startup called CAR.O.L, …
I am here today with one of the most requested podcast guests ever. Dr. Steven Gundry MD is a renowned heart surgeon and four-time New York Times bestselling author and physician-scientist. He’s a leading expert on the lectin-free diet as the key to reversing disease and increasing longevity, which he explains in his book The Plant Paradox. …
Chris Masterjohn is one of those people you never want to stop talking to, so although he’s been on the podcast before, my list of questions for him might be longer than the first time! Chris Masterjohn holds a PhD in Nutritional Sciences from the University of Connecticut and his understanding of the intricate relationship …
My guest Dr. Rick Henriksen is a concierge medicine doctor with SteadyMD, my favorite online source of health care for our family. Dr. Rick is also Whole 30 founder Melissa Urban’s personal physician, which means he has an in-depth understanding of how diet affects health and a functional medicine approach to solving health problems. Before coming …
I’d call Cynthia Garcia a true mentor of mine and someone I look up to in every way. Cynthia founded the Institute of Transformational Nutrition, which is where I got my MCHC certification. I love that now I get to share her with you! Today we’re going to talk about how the key to weight …
I’m really looking forward to this conversation today! Angelo Keely is one of my most inspiring and favorite friends, and I admire him so much both personally and professionally. Angelo is the CEO of Kion, a lifestyle supplement and functional food company he founded along with Ben Greenfield. I love their coffee, energy bars, and …
Today we’re going in a different direction but it’s one more closely related to physical health than we often realize. I am here with Dr. Kelly Brogan, MD, whom you have heard from before. (See the show notes below for her first episode.) She’s board-certified in psychiatry, psychosomatic medicine, and integrative holistic medicine and specializes …
Today’s guest, Ryan Holiday, has been on my dream list of interviews for a long time. He is the best-selling author of many books including Ego is the Enemy, The Obstacle is the Way, and his newest Stillness is the Key, along with the Daily Stoic, a book I read one page from each morning. …
I’m going to go ahead and say it: this is one of my favorite interviews I’ve ever done to date! You definitely need an open mind for this one. We’re talking about how a breakthrough technology could change the way we manage, treat, and actually fix things like anxiety, treatment-resistant depression, PTSD, and other conditions. …
Today we take a bit of detour from the usual topics to one that is deeply personal and probably not talked about enough. We’re discussing sex, libido, and intimacy, all rolled into one… and I think we all know this can be an interesting area to navigate post-motherhood! If you don’t already know about my …
Dr. Dan Pardi is a researcher at Stanford University in California and at Leiden University in the Netherlands who specializes in studying lifestyle factors like sleep, exercise, and diet. He is the CEO of Human OS, an app designed to take a healthy lifestyle to the next level, hour by hour. This is not your …
I am a huge believer in the power of a story, and my guest today has several almost unbelievable chapters to share. Hal Elrod is known for his incredible ability to shine light on even some of the darkest tragedies, of which he’s experienced several in his own life. His book The Miracle Morning has made …
There is a huge range of opinions when it comes to discussing the current state of healthcare, but one opinion seems almost universal: something needs to change! My guest today, James Maskell, is a true innovator for positive change in the health community. He has spent over 10 years now innovating at the cross-section of functional …
I have a feeling today’s episode will be especially personal and eye-opening for all of us. My guest today is my good friend, Razi Berry, who is the founder and publisher of the journal Naturopathic Doctor News & Review as well as the premier consumer-based website of naturopathic medicine, NaturalPath.net. Razi is also the host of …
Today’s fascinating guest is Garrett Salpeter, dubbed a “health engineer” by many. He invented a patented device that makes the benefits of neuro bioelectric stimulation more accessible to everyone. His system for improving the body (starting with the brain) is called NeuFit (think “neurological fitness”). This device and his program has helped people in chronic pain …
One of the best parts about hosting a podcast is meeting so many amazing people who push themselves to be their best and influence the world. My guest today, Joel Runyon, has one of those stories! Joel is the creator of one of the best paleo and keto resources out there, called Ultimate Paleo Guide …
I am here with Dr. Mary Bove, and you guys are going to love her! She’s a naturopathic doctor and midwife with advanced training in phytotherapy and herbal medicine. She practiced naturopathic family medicine and midwifery for 25 years and even authored one of the go-to references on the subject, The Encyclopedia of Natural Healing …
Dr. Elizabeth Pearce is a psychologist, a childbirth educator, a doula like I am, and a mom of three. Today, we are talking about that mysterious, wonderful, and sometimes scarring experience called birth! Dr. Elizabeth is an expert on how personality and other key factors can impact your overall birth experience and outcome. She focuses …
For many of us, pets are part of the family! Yet it can be hard to find solid information about pet health and how to be proactive in taking care of them. Enter veterinarian Dr. Rob Franklin and Full Bucket Health, a supplement company paying special attention to the gut health and digestion of dogs, …
Today we are covering a much-requested topic: breast implants and how they might affect health. I am here with Diane Kazer, a pro soccer player turned functional diagnostic nutrition practitioner. Many credit her as a visionary and a gamechanger in the world of women’s hormones, detox, empowerment, and leadership. Diane started the CHI Hormone Warrior …
I am here today with someone I am so impressed with on many levels, especially his time management and everything he accomplishes. I thought I was busy, but I don’t hold a candle to Tony Kasandrinos, the co-founder of Kasandrinos Olive Oil. You’ve probably heard me sing the praises of this olive oil on the …
I’m guessing you’ve heard of Gretchen Rubin, and if not well you’re in for a treat! She is the author of several books, including the blockbuster New York Times bestsellers Better Than Before, The Happiness Project, Happier at Home, and The Four Tendencies. We touch on all of those today and explain how these ideas …
In this episode, I am joined by Luke Storey who is a former celebrity fashion stylist turned public speaker, lifestyle design coach, thought leader, and entrepreneur. Luke has spent the past 21 years relentlessly searching the world to design his ultimate lifestyle through his extensive and sometimes even dangerous personal research and development. We’re definitely …
Not only is today’s guest super inspiring and incredibly fit, he has a unique take on exercise and how to align our movements to the body’s natural design. Aaron Alexander is a manual therapist and movement coach who has helped the world’s best athletes, celebrities, and everyone in between to relieve pain, increase strength, and …
Sometimes on this podcast we talk about all things poo (because it’s important!), and today is no exception. Dr. Marisol Teijeiro is a naturopathic doctor who took her own challenges with irritable bowel syndrome and created a platform with solutions to help others. Her patients have affectionately and humorously crowned her “Queen of Thrones,” a …
Today should be an extra fun interview! Sarah Fragoso is an international best-selling author of five books and founder of the Everyday Paleo brand. She is one of the first people I connected with when I started blogging years ago, and I used to actually guest write on her blog, so we’ve been friends for …
Today on the podcast we’re going to talk about some ways to really, really drastically improve your sleep! Tara Youngblood has spent over 10,000 hours studying how and why we sleep, and how to do it better. Applying her analytical skills from her physics and engineering background, Tara’s passion is to shape the future of …
I’m here today with a friend of mine who has been here before and I know you’re going to love to hear from her again. Hannah Crum, aka “The Kombucha Mamma,” pioneered Kombucha Kamp, an education workshop everyone interested in fermented foods should take. It started in 2004 out of her Los Angeles kitchen. Now, …
Can you say you are blessed with stress? No? I’m not sure I could either, but my guest today makes it her motto! Tildet Varon is a talented speaker and inner mastery specialist. She teaches individuals and companies all over the world to achieve success and maximize their potential. Today, Tildet shares her personal story …
Hunter Cook of Hunter Fitness became a close friend when I visited Finland this year with Four Sigmatic. Ever since, I have been implementing his systems and at this point I am totally sold on his approach to mobility training and overall physical health. Today we’re covering all things joint health — how they function, …
Jennifer Fugo is a clinical nutritionist empowering women who have been failed by conventional medicine and are trying to beat chronic skin and unending gut challenges. And she’s well equipped to do it. Jennifer has a master’s degree in human nutrition from the University of Bridgeport and is a certified nutrition specialist. Her work has been …
Hormone balance is one of the topics you all ask about most, so I’m excited to bring another hormone expert and doctor on the show today. Dr. Shawn Tassone is double board-certified in obstetrics and gynecology by the American Board of Integrative Medicine and holds a medical degree in addition to a PhD in mind-body …
Today’s episode is going to be so fascinating and a little unusual! I am here with Opher Brayer, a world-famous talent coach and the creator of something called MindFinity (previously Games of Genius). Opher coaches the best and brightest in Silicon Valley and he has taught innovation at many leading companies, including IBM and Disney Imagineering. …
I’m here today with a really special woman I can’t wait to share with you. Sheri Salata is a producer, podcast co-host, and the author of an amazing new memoir, The Beautiful No: And Other Tales of Trial, Transcendence, and Transformation. Sheri shares lessons learned over her 20-year career with Oprah Winfrey, where she served as the executive producer …
I’m sure you all know Dr. Andrew Weil, a true pioneer of integrative medicine in the last few decades. Today Dr. Weil shares what he’s learned along the way during his impressive career. Although his list of accomplishments is almost to long to mention, I’ll start with this: Dr. Weil, MD, is a world-renowned leader in …
“Self-care” is quite the buzzword these days! While I’m glad we’re having the discussion as a culture, I think it’s safe to say that we moms are still trying to figure out the problems as well as the answers. Chrissa Benson is the founder of the amazing Physical Kitchness blog and programs, which she founded …
The spine is so incredibly important for our posture, alignment, nervous health, and more… but how often do we really think about taking care of it? Dr. Ty Carzoli is a doctor of chiropractic and has conducted research at Florida State in cardiovascular and muscle physiology. He specializes in a really cool form of upper …
Even though I studied Spanish for years in school, I still struggle to use what I learned in any meaningful way. Sound familiar? Then you’re in the right place. Idahosa Ness is a teacher, a musician, and foreign language expert who created The Mimic Method, a system to learn languages faster and more effectively. Although …
Sarah Kay Hoffman is the founder of A Gutsy Girl, a website I’ve been following for a long time. She’s created an amazing online community geared towards women who are looking for a reasonable approach for healing things like IBS, IBD, SIBO, hormonal problems, acne, and more. Sarah got her start when trying to heal …
Buckle your seatbelts… we’re going there! Today we talk in-depth about genetically modified organisms, better known as GMOs. This is not exactly my field of study and certainly a very controversial issue, so I’ve asked Jeffrey Smith, man behind the compelling new documentary Secret Ingredients, to shed some light on the topic for us. For more …
All of my years of health research have led me to one conclusion: there’s no one-size-fits-all prescription for good health. Each of us needs a personalized approach when it comes diet and the vitamins and minerals we need. The trouble is, how do we figure this out so we can act on it? Today I’m …
I’ve wanted to interview Dr. Valter Longo for years, and today I finally get to! In this episode, we explore all things fasting — one of my favorite health topics — and especially the fasting mimicking diet, a precise system of fasting that he invented. In fact, his diet was granted one of the only …
Today’s episode is a little different than normal as I’m here with Lauryn and Michael of The Skinny Confidential to talk business, entrepreneurship and navigating the dynamic of working together as a couple. Lauryn Evarts is a well-known lifestyle and beauty blogger at The Skinny Confidential and her husband Michael Bosstick is a serial entrepreneur …
I’m here today with someone you have probably heard of and possibly enjoy as much as I do. JP Sears is a YouTuber, a comedian, an emotional healing coach, and fun fact which you may not know, a serious world traveler and curious student of health. You’ve probably seen his funny and entertaining videos where …
With advances in brain mapping and neurofeedback, there’s so much to learn about the brain. I feel like I’ve barely touched the tip of the iceberg on this topic, so I’ve invited Dr. Andrew Hill here today. He is one of the top brain performance coaches in the country and holds a PhD in cognitive …
This episode is not only about what is in your water, but how to get out the things that you don’t want to be drinking! I am here with Dr. Tom DiGiuseppe, a PhD who has been involved in the design, testing, and installation of water filtration and purification systems for both residential and commercial …
I think today’s topic is a fun one and an unexpected twist on physical fitness and well-being. This episode is going to be all about foam rolling and why it should be part of our daily self-care. I’m here with Addie Conner, the co-founder of a company called 42 Birds. Rather than foam, her company …
You’ve probably heard of Poo~Pourri, a spray that traps unpleasant bathroom odors with natural oils (moms/wives everywhere owe her a debt of gratitude for it!). While you may not have heard though of Suzy Batiz, the amazing woman behind the product has an equally inspiring story. Since Suzy built an empire on the unlikely platform …
Drinking clean water is one the most important things you can do for your health. I’ve written whole posts about the benefits of water and water filters, but my guest today is talking to us about an angle I haven’t covered yet: alkaline and ionized water. For over 15 years, Thai Cabados he has been educating …
Dr. Jeff Knight is a chiropractic physician who works to help people tap into their natural ability to heal. His multi-therapeutic approach includes functional medicine, functional neurology, muscle activation, brain and cellular detox, and more. Today I’m talking to Dr. Jeff about a much-requested and highly controversial topic that every parent has had to weigh: …
Heart disease is an increasingly important issue for women. I’ve heard stats that it actually kills more women than breast cancer, but it’s not talked half as much. So I’m so glad to have Dr. Mark Menolascino here to give us a deep dive on this topic and explain what we can all be doing …
If I gave out an award for the most popular guest of all time, it would have to go to Ari Whitten! This may seem ironic since he’s not a mom, but Ari is pretty much a limitless source of knowledge on so many topics that affect families today. Case in point: he researched and …
My job is basically a great excuse to sit down and chat with the people who inspire me most! Today is no exception as Tina Anderson, co-founder and CEO of Just Thrive probiotics, joins me on the podcast. We’re gonna jump into a lot of probiotic myths flying around and talk about the science behind this …
I’m here today with a dear friend, Christa Orecchio, who is a clinical and holistic nutritionist and founder of The Whole Journey. She has helped thousands and thousands of people discover the root cause of their conditions by using food as medicine and a mind-body-spirit approach to health. Christa is truly one of the happiest, …
Dr. Izabella Wentz is a pioneering expert in lifestyle interventions for treating Hashimoto’s thyroiditis, which I have. She was also diagnosed at age 27, and in search of answers, conducted an incredible amount of research to create her own autoimmune protocol. In addition to her New York Times bestseller Hashimoto’s Protocol, she just wrote a …
My guest today is the exceptional Ben Greenfield, and since he won’t share his mile-long list of accomplishments himself, I’m going to brag on him for a bit. He is a life-long complete nerd (which I can say because I’m one too). He started college at 16 and studied anatomy, physiology, biomechanics, pharmaceuticals, microbiology, biochemistry, …
Today I have the pleasure of talking to a friend and someone I highly respect to go deep on things like ethical business and how we can all help change the future for the next generation. I’m here with Nick Green, who is the co-founder and CEO of Thrive Market, which you all have heard …
Robyn Openshaw is an incredible human being and dear friend of mine, as you all probably remember from our previous podcast interview. I met Robyn a few years ago at a biological medicine clinic in Switzerland and we really hit it off. She’s amazing since she is not only a dedicated single mom of four …
Today’s guest is back for a much requested part two, it’s no surprise. Carol Garner-Houston is an incredible powerhouse of knowledge and has helped thousands of families who are struggling through things like ADD, ADHD, sensory processing, and many other struggles. We’re going to go deep on all of those topics today. Carol currently serves …
I’m here today with Stephanie Langford, who I’ve been wanting to share with you all for a long time. She’s a dear friend, and she’s also a wife, mom, entrepreneur, and world traveler! Stephanie and her husband Ryan are raising and worldschooling their five kids, ages 3 to 14, and have literally traveled around the globe. They love …
I’m sure you all have heard of Blue Zones, places where many people live healthy, active, disease-free lives and experience increased longevity until the age of 100 or more. Today’s guest is an expert on the diet and lifestyle in Blue Zone areas and has a fascinating take on place of grains in a healthy …
As moms we really give it all — heart, mind, and definitely body! This episode is all about that last part, and how we can recognize and rehabilitate pelvic floor problems. I’m with the best expert I’ve ever met on the topic (plus she’s one of the most fun too!). Her name is Isa Herrera …
If anyone can connect the dots on women’s health, it’s today’s guest. Dr. Anna Cabeca is a triple-board certified doctor of gynecology and obstetrics who specializes in integrative medicine, anti-aging, and regenerative medicine. When she saw gaps in women’s health care she made it her life’s work to create several highly acclaimed programs with natural solutions …
Today I’m sitting down with Dr. Amy Shah, M.D., who is one of my favorite people to follow on Instagram. I’ve cited her work in at least a dozen articles on the blog and she’s quite simply a wealth of knowledge about all things health from both a holistic and a conventional perspective. Besides taking …
I recently shared about my trip to northern Finland (Lapland), where I learned to embrace (lots of) snow, eat reindeer, ride on a dog sled, sleep in an igloo, and even took a polar plunge in a freezing river, among other things! This adventure was possible thanks to my friend Tero Isokauppila, whom I’ve interviewed …
I’m here with Dr. Veronique Desaulniers, or Dr. V, as she is better known, who is the founder of Breast Cancer Conqueror and creator of “The 7 Essentials System,” which is a step-by-step program with the goal of preventing disease and creating naturally vibrant health. Dr. V is a bioenergetic chiropractor who has studied nutrition, homeopathy, and herbology …
Some of my favorite interviews are the ones where I feel like I’ve made a new best friend. This one definitely qualifies! Chalene Johnson is a lifestyle and business expert, an amazing speaker, and host of two top-ranked podcasts. You probably know her as the creator and face behind PiYo, a super popular workout program …
We all have conscious and unconscious habits that determine our quality of life every day. It takes a lot of work and reflection to realize our own habits and their consequences, not to mention the changes we may need to make. Multiply this by every member of the family, and it can feel like a …
Albert Einstein once said, “If you can’t explain it simply, you don’t understand it well enough.” Sarah Morgan took this message seriously and set out to share all she’d learned when getting her Masters in Nutrition, in a way anyone ages 4 through 104 would understand. To accomplish this, Sarah founded Buddies In My Belly, …
Today we have one of my favorite doctors in the world on the podcast, and I’ll tell you why. After seeing doctor after doctor and not getting any answers, Dr. Alan Christianson diagnosed my thyroid condition. I’ve been a patient of his ever since and he’s done so much to improve my health. Dr. Christianson’s …
Dr. Jolene Brighten is back on the podcast today and she’s here to talk about a huge topic that affects so many women. If you don’t know her from previous podcasts, she is a Functional Medicine Naturopathic Medical Doctor and the Founder of Rubus Health, which is a women’s medicine clinic that specializes in hormones. …
I always love to sit down with a fellow female entrepreneur, plus I count today’s guest a friend too, which is always fun. Her name is Jenny Thompson and her talents include natural health advocate, fearless business strategist, and expert marketer, among others. She took a leap and started a new technology called SafetyPIN. Like …
Would you like your kids to sleep better? Or maybe get through a task you’ve been dreading in half the time? Maybe even clear your mind long enough to meditate or pray? If you answered yes to any (or all) of these questions, this episode is for you! Today we are talking all about how …
In this New Year check-in, Heather and I chat about our goals for this year, upcoming projects, and tips for getting more done with less stress this year! Episode Highlights Stress-reducing tips: Learn the top things we’re both doing to reduce our stress and be more productive including self-care, organization tips, and more. Sauna vs. …
I’m here today with Mike Salguero who is the CEO and founder of ButcherBox, the first delivery service dedicated to providing completely natural grass-fed beef, organic chicken, and heritage pork directly to your door. It’s something our family has used for a really long time. Today Mike talks to us about how he got into …
I am here today with Dr. Mark Cucuzzella, a man with so many accomplishments it’s hard to sum up. Mark is an Air Force Reserve Lieutenant Colonel, a practicing family medicine doctor, a professor at West Virginia University School of Medicine, and a provider of continuing medical education courses on health, fitness, and running through HealthFit …
Today’s episode is all about CBD, a hot topic in the health world and one I get so many questions about. My guest Will Kleidon founded Ojai Energetics in 2014 with one goal: to provide the purest, healthiest, and most ethically produced cannabidiol or CBD on the market. Four years later, his business is doing …
I’ve spent many years researching and writing about gut health, but current research shows much of what we thought we knew about probiotics is just plain wrong. It’s time to get some clarity! Kiran Krishnan is undisputedly one of the world’s experts on probiotics as a research microbiologist who has been involved in the dietary …
Happy New Year to you! Hopefully we are all enjoying a little down time today with the family, so this episode will be short and sweet but I hope you’ll join me in thinking ahead to next year… I don’t mean this in the sense of typical New Year’s resolutions — those lofty goals that we …
You already know Heather and I love to record podcasts in the sauna, and because of that we get so many great questions about what type of sauna to use, what the benefits are, and whether they’re worth the investment. Today Connie Zack, the founder of Sunlighten saunas, will fully “enlighten” us on this topic …
Merry Christmas and Happy Holidays wherever you are in the world and whatever traditions you celebrate! Today, I’m sharing a few of our favorite Christmas traditions (and would love to hear yours in the comments!). I’m also sharing 5 powerful lessons I learned this year, and some of which I definitely learned the hard way. …
Today we deviate a bit from our normal topics but it’s one that I think is equally important — our financial health. Krisstina Wise is a real estate mogul, a millionaire coach, and the creator of several multi-million dollar businesses, including Goodlife Luxury, the Paperless Agent, and most recently, Wealthy Wellthy. She was named one …
Dane Johnson is a new friend of mine who just happens to be a board-certified holistic nutritionist, the founder of Crohn’s Colitis Lifestyle, and the co-founder of the nonprofit eFundYourHealth. As you can imagine, it’s hard for us to run out of topics to talk about. I’ve heard about a lot of incredible health transformations …
Today’s episode is going to answer a lot of questions I get from you all on the topic of food allergies. It feels like every family is struggling with this in some way today, and a lot of parents are asking: what in the world is going on? Dr. Katie Marks-Cogan is both a mom …
As a mom, I’m ultra-aware that I’m the example my children look to when it comes to their view of food and healthy eating. Understanding the science of how our brain works and why we crave unhealthy foods is half the battle! In this fascinating interview, EFT expert Brittany Watkins shares how she ditched her …
I’m here today with someone who’s a living legend in the health world. Dr. Alejandro Junger is the New York Times bestselling author of multiple books, including Clean, Clean Gut, and Clean Eats. He trained in internal medicine in New York and completed a fellowship in cardiology at Lenox Hill Hospital. In addition, Dr. Junger …
It’s no secret that our bodies are exposed daily to more chemicals and negative inputs than previous generations, by a large margin. Enter Dr. Shayne Morris, a biochemist and molecular biologist whose life’s work is how the body can achieve detox and rid itself of toxins at a cellular level.. Today, Dr. Morris will explain …
In this episode, Katie talks to Sundaily founders Chris Tolles and Dr. Emilia Javorsky about how to protect your skin and slow aging from the inside out all with the help of a little-known substance called polypodium leucotomos. They delve into the role of antioxidants and which ones work, why sunscreen isn’t the only answer …
Marjory Wildcraft is the founder of The Grow Network, an organization working tirelessly to protect the environment and create a greener Earth. Marjory shares why commercial agriculture and conventional medicine are two of the most destructive forces on the planet, and why we can and should grow and make our own medicine and food. Episode …
Tero Isokauppila is the founder and President of Four Sigmatic, a natural superfoods company specializing in mushroom-based drink powders. I’ve interviewed him before about the many benefits of medicinal mushrooms like chaga, cordyceps, lion’s mane, and reishi. Today I get to talk to him again about a different type of mushroom and the legend surrounding it, especially …
Today’s guest Jen Lumanlan is the host of the fascinating “Your Parenting Mojo” podcast, which is all about helping parents find (and fine-tune) their own unique way of raising their kids. I’ve wanted to meet Jen Lumanlan ever since I heard her story. Jen decided to turn her self-proclaimed lack of parenting intuition into an opportunity …
You guys know I’m a science geek, so I’m pretty much in awe of today’s guest. Dr. Zach Bush, MD, is one of the few triple board-certified physicians in the country. He’s made a tremendous impact in the scientific and medical community in 2012 when he and his team discovered a family of carbon-based redox …
It is no secret that autoimmune disease is on the rise, and many of us may have it and not even know. Today I talk to Dr. Guillermo Ruiz, a graduate medical student from the Southwest College of Naturopathic Medicine about why we’re seeing such an increase and what to do about it. Dr. Ruiz …
EMF is an invisible but growing problem as our world becomes increasingly connected. Not everyone agrees, but the rise in EMFs in our environment in the last several decades is starting to have a noticeable effect on our health. Geobiologist Brian Hoyer explains the worst sources of EMF exposure and what to do about them. …
You guys know that I’ve been on the barefoot bandwagon for a very long time, but today’s episode has changed some of the ways I think about alignment and foot health. Gordon Hay is the cofounder, inventor, and creative visionary for ALINE Systems, a footwear technology company making waves in the industry. Many ESPN Summer and …
I am here today with a dear friend and one of my mentors, Mark Sisson, who is the New York Times bestselling author of the Keto Reset Diet. He is now also the bestselling author of the Keto Reset Instant Pot Cookbook which is full of delicious recipes that are 100% tailored to a ketogenic …
This episode marks the 200th episode of The Wellness Mama Podcast! Over the last few years, I’ve had the honor of speaking to almost 200 experts and spending 200+ hours of time with you! In this 200th episode, Heather and I recap a few listener favorite episodes and share our biggest takeaways. We also talk …
There’s so much evidence that what we eat affects not only our bodies but our brains too. Today I sit down with Autumn Smith of Paleovalley, an amazing company that makes some of my favorite healthy snacks. Autumn explains why she became so committed to healthy eating that she even left her career being a …
We’ve talked a lot about how to avoid chemicals at home and basically how to make home a safer place for our kids and families. It’s a worthy goal but it’s easy to get overwhelmed when it starts to sound like everything from air to water to candles to carpet is dangerous. That’s why I love …
Today’s guest isn’t an expert on health… unless you’re talking about financial health! Ron Lieber has been the “Your Money” columnist for the New York Times since 2008. He also a dad, and wrote some incredible best-selling books about teaching kids to manage money and plan for their financial future. I especially love his book The Opposite of …
As women and moms, I’m not sure we can ever get enough information about our hormones and how they work. Today I’m here with Angelique Panagos, a registered nutritional therapist and the author of a book I read recently called The Balance Plan. It stood out to me as a life-changing book and a message …
If you know me, you probably know my friend Heather of Mommypotamus. We’re known for hanging out in the sauna together (usually over a glass of wine), talking about all of the highs and lows of blogging, parenting, building community, and life with kids. I always joke that Heather and I think so much alike …
I could not be more excited about today’s conversation and today’s guest because I am here with Nora Gedgaudas who is by and large one of the early leaders in the ancestral health and healthy living movement. Her work is brilliant and she is one of the best researchers I know. Here’s just a short …
The controversy surrounding EMFs never seems to end, and with good reason. The technology is changing quickly with the rise of 5G and wireless technology being in everything from your car to your fridge. The truth is, we don’t know the health effects of this technology and won’t fully know for years. We’ve tackled this …
Do you ever feel stressed about trying not to be stressed? I’m sure we’ve all been there, and I’m grateful we have an expert like Dr. Sonya Jensen to talk in-depth about some of the pressures (and opportunities) women face today. We’ll go deep on topics hormone balance, anxiety, detox, and how to have a healthy …
Are video games a fun way to unwind, or a deeper problem? My guest today is clear on his answer. Dr. Sam Shay is a chiropractor with a background in functional nutrition and testing, but he hasn’t always been as healthy as he is today. Dr. Shay walked his own journey to overcome his 25-year addiction …
I seriously cannot wait to dive into this episode because we’re going deep on a topic near and dear to every mom’s heart (and sanity)… how to get better sleep! Whether it’s due to kids, working late, electronics addiction, or you plain just can’t sleep… too many of us are skipping precious hours of shut-eye. …
You’ve probably seen me post pictures on Instagram where I look like something out of Star Wars using my Joovv red light therapy device. I first started this health experiment about a year ago, and I’ve gotten so many questions from you all about how it works that today we’re back with Joovv creators (and …
It is no secret that we live in a world where we face a lot of potentially harmful things on a daily basis. From plastic exposure to all of the additives in our food system and even over-exposure to blue-light, our bodies face a lot each day. These, and many other factors, may help explain …
When it comes to making healthy choices, half the battle is motivation. That’s where the Whole Life Challenge comes into play! Today I’m here with Andy Petranek, who has been a health and fitness coach for over 25 years. He was a United States Marine, a sponsored athlete, and was featured as one of the …
It seems like there’s always a new diet to try… the keto diet, the carnivore diet, different types of fasting… the list goes on. The question is, how do we know if any of them are actually good for us? What Is the Carnivore Diet? Today’s episode should answer a lot of questions. My guest …
Listen up, because today’s episode is going to be all about hormones and how to take ownership of your own health (a topic on the minds of just a few of us moms!). I am here with Dr. Marra Francis, an OB-GYN who focuses on helping women with genetic risk for certain cancers. Dr. Marra also …
Ok, I’ll just come out and say it… this podcast episode is one of my all-time favorites! Jim Kwik is a widely recognized expert in speed reading, brain health, memory improvement, and accelerated learning. He’s also a good friend and someone I really admire in every way. As with many of my guests, there’s more …
Have you ever wondered why fluoride is in our water? I get a lot of questions from all of you on this subject and I’ve been meaning to write about it for a long time. Mellisa Gallico is here to share all about the dangers of fluoride and its hidden connection to a common problem: …
If you have any type of autoimmune disease, today’s episode is just for you. Andrea Wool is a personal trainer, a nutritional therapy practitioner, and the founder and CEO of Autoimmune Strong, an online fitness program designed specifically for those of us living with autoimmune disease, fibromyalgia, or chronic pain. This mom of two boys struggled …
I don’t often do two-part podcasts, but Marilee Nelson of Branch Basics has such an incredible story and so many tips for moms who have kids with health struggles. In the first part of the interview (check it out here if you missed it), Marilee shared her son’s struggle with chemical overexposure and all of …
If you’ve ever wondered if your efforts to make a more natural home environment are worth it, this episode should convince you! Marilee Nelson is an expert on chemical sensitivity and the founder of The House Doctors, a consulting firm dedicated to cleaner, more natural homes. Due to her long struggle to heal own son’s chemical sensitivities, …
Rowena Gates is a principal and vice president of the Eng3 Corporation, a life science technology company addressing health, wellness, and performance. She’s also a serial entrepreneur which is so inspiring to me personally. Prior to joining Eng3, she spent six years as the founder and CEO of Aviarc, a company that provided Internet-based solutions for international …
I seem to specialize in being passionate about controversial topics, and my guest today is right there with me. Dr. Amy Munro is a pediatrician with over 30 years of experience and she’s been following the research on EMFs and how they affect the body for decades. Hiding under a rock isn’t an option last I …
I cannot wait to share today’s guest with you! Dr. Alvin Danenberg is a periodontist who has been treating patients with gum disease for over 44 years. He incorporates aspects of nutrition and lifestyle change as part of his cutting-edge laser protocol which treats periodontal disease. And we’re gonna delve into that today. In 2015, …
Ever been stressed out as a parent? Maybe you’re the mom who has it all together and stays calm all the time, but I’m not and that is precisely why I invited today’s guest, Heather Chauvin from the “Mom Is in Control” Podcast. Many call her the next generation’s thought leader in parenting and women’s …
There are so many decisions to make when it comes to choosing materials for home building and renovation: color, design, durability, and of course cost. But do we also need to consider whether or not the materials we put in our homes are toxic? Today’s guest Andrew Pace says yes! As a building materials expert he’s …
Today I am here with Yarone Goren who is helping pioneer the future of healthcare. If he has his way, the days of waiting in the doctor’s office (and waiting… and waiting…) should soon be over. Yarone cofounded SteadyMD to give people an on-demand and personalized healthcare option for quality primary care completely online. With SteadyMD …
Today’s episode is going to be really helpful especially for any moms who have children struggling with a variety of chronic health problems. Dr. Jaban Moore is a national board-certified chiropractic physician and an acupuncturist as well. He practices functional medicine looking specifically for the root causes of illness and treating them through natural protocols. …
I know… it’s frustrating. You eat right 99% of the time, exercise, and don’t smoke or drink… but still don’t feel well. Worse yet, your friend who drinks soda and fast food seems healthier than you! I’ve been there (trust me), and I’m excited to talk about today’s topic because I think it has a …
Many of us enjoy time spent in the water, whether in a pool or the ocean. It turns out that, especially when it comes to the ocean, the water has some health benefits as well! But water time isn’t without risk. In fact, accidental drowning is one of the leading causes of death in children. …
I’m honored to have Dr. Jeoff Drobot, one of the founders and medical directors of the American Center for Biological Medicine in Scottsdale, Arizona, on the podcast today. If you haven’t ever heard of biological medicine you’re probably not alone, but Dr. Jeff is here to explain how it differs from other forms of medicine …
Today’s episode is with one of the most fascinating people I have met in recent years. Eric Remensperger is a Wall Street lawyer with a unique story. Prior to moving from New York to Los Angeles (probably two of the highest stressed places in the world) he was a work hard, play hard, cigarette-smoking kind …
I feel very fortunate get to talk to so many doctors who are changing healthcare for the better. I’m here with Dr. Maryann Prewitt, a functional medicine physician and gynecologist based in Dallas, Texas. You can find her at HealthWellnessMD.com. She’s going to introduce us to a lot of really cool anti-aging science and some great …
Katie and Heather are back, though not in the Sauna this time, to talk about Katie’s recent trip to Europe and all the lessons we can learn from Europe. They also talk about natural wine and what separates wine from even organic and biodynamic wines. Natural Wines They were both already big fans of Dry …
Today’s episode will be very helpful for anyone with autoimmune disease (or any chronic health problem). Aimee Raupp is an expert in women’s health and she takes an important and unusual approach: focusing on the mind/body connection first and foremost. Her approach offers hope to those who have tried all the dietary, lifestyle, and supplemental …
Today we’re talking about a very practical way to help our families eat healthier that will please even the the picky eaters among us. I’m here with Jen Hansard who’s the co-founder of Simple Green Smoothies. I bet you’ve probably heard of it. It’s a gorgeous and really popular website dedicated to, you guessed it, green …
I get so many questions on this topic and I haven’t gotten into it too much yet on the blog, so I know you all will love today’s guest. Vanessa Gaudin is a board-certified Family Nurse Practitioner and expert in women’s health and wellness at HealthGAINS in Miami, Florida. She’s here to talk about some …
I have admired the work of today’s guest for years and I can’t wait to share him with you. His name is Tero Isokauppila and he’s leading a worldwide mushroom movement. You might have heard of Tero since I talk all the time about his company Four Sigmatic and how I love their amazing mushroom …
I’m here today with someone whose name and face will probably ring a bell. Dan Harris is an Emmy award-winning journalist and co-anchor of ABC’s Nightline and the weekend edition of Good Morning America. He’s also the author of 10% Happier, a New York Times bestseller, and went on to launch the 10% Happier podcast …
Today’s topic is hard to talk about but super important. Kelli Houghton is a social worker and manager of a non-profit group called Operation Underground Railroad, an organization doing incredible work rescuing and advocating for children who are victims of sex trafficking. As a mom this issue hits home hard, and I’m so grateful Kelli …
Dr. Mark Hyman just might be a genius. Do you know why? His latest book title puts into words exactly what health-conscious moms in grocery aisles everywhere are thinking… “What the heck should we eat?!” It’s certainly easy to get discouraged when sorting through all the conflicting health information out there. One health book says …
Today is really a special episode and one I’ve been excited about for a long time. Naveen Jain is not only a good friend but also one of the most intelligent and impressive people I’ve ever met. If you haven’t heard of him (yet), he’s the entrepreneur and philanthropist behind Viome, the gut health testing …
I love this episode because it’s all about bees and how to protect and appreciate them for all they do. Today’s guest Carly Stein founded a company dedicated to doing exactly this. It’s called Beekeeper’s Naturals and I used their bee propolis spray nonstop this winter to keep the flu away. (I think it’s safe …
Lately I’ve been digging into the research on vibrational frequencies and how they affect our daily lives. I was skeptical at first but I’m starting to realize it’s not a fringe New Age idea but something real and measurable based on science. Today’s guest Michael Tyrrell is the founder and president (and musician!) behind a company …
Not only is my guest today an elite athlete, CEO of a natural skin care company, and a former model, he’s also a walking miracle. In 2011 Andy Hnilo was struck by a car and severely injured — including injuries to his face that should have meant major scarring. Andy vowed to find a way …
Today I’m here with a personal friend and someone I really love and admire. Mary Shenouda is a highly sought-after private chef to A-list actors, professional athletes, and high-octane entrepreneurs. A long time sufferer of undiagnosed food allergies since childhood, she took her health into her own hands and discovered after much experimentation that a paleo-centric …
Do we need to be afraid of EMFs? I’ve asked this question on the podcast before, but today Peter Sierck of EMFRF.com weighs in. Peter is a consultant who uses his 30 years of experience in electromagnetic field surveys to design low EMF buildings for commercial and residential clients. His daily work involves measuring and …
Today’s podcast might surprise you a little bit, because we’re diving into an area of health I don’t usually talk about. I’ve never looked deeply into bioenergetics or held much stock in so-called energy medicine, but after Harry Massey of NES Health did a scan on my daughter at a conference, I can’t deny there …
So many moms today have questions about hormone balance, thyroid, fatigue, depression, and more, so I’m really glad to have an expert on these topics on the show today. Certified nutrition coach Magdalena Wszelaki is the founder of Hormones Balance, a nutrition coaching practice that shows women how to rebalance their hormones naturally by getting …
I am here with Carol Garner-Houston, a pediatric occupational therapist with 22 years of experience in treating childhood disorders without pharmaceuticals. She co-founded an incredible company called Brain Harmony, which specializes in up and coming technology that improves the brain’s neuroplasticity, or ability to change, through the experienced hands of occupational therapists. Brain Harmony Brain …
Gallbladder attack = surgery, right? The answer is, not always! Today’s guest Deborah Graefer is an expert in gallbladder disease. She first became interested in the subject when she experienced her own digestive issues from childhood, and eventually figured out how to heal her gallbladder issues with diet and lifestyle changes. Moms are especially at …
Katie and Heather Dessinger are back for another Saunacast… though technically a Randomcast since they aren’t in the Sauna for this one. In this episode they delve into why they see personalized medicine as the future of health and how they’re using various at-home testing to personalize their own health routines. Genetics & Personalized Medicine …
Eyesight isn’t something many people think we can change, but today I’m talking to a holistic optometrist who says otherwise. Because vision exists in the brain, not the eyes, it is possible to improve and even rehabilitate our eyes instead of just correct them. Want to be free of glasses? Prevent eye disease? Reverse cataracts? …
We’ve all heard the saying “follow your heart” … well it turns out there’s actual science behind that concept! Dr. Deborah Rozman is a Behavioral Psychologist and President of HeartMath, an amazing company that provides scientifically validated tools and training to help adults and children learn self-regulation skills to manage stress and enhance emotional well-being. It’s super …
I’m here today with a holistic living expert I really admire. Dr. B. J. Hardick is known far and wide for his passion for teaching others how to design a lifestyle that supports the body’s natural ability to heal. He’s a master recipe creator and his book Maximized Living Nutrition Plans is used by over …
I think it’s safe to say we’re all looking for a faster, easier way to protect our family’s good health in a world full of toxins and poor food choices. Today’s podcast is all about an under appreciated superfood that can help fill the gap. They’ve know the secret in Japan and Asia for a …
So you may have heard about this little thing called the ketogenic diet from, oh …everyone?! Consider the low-fat craze of the 80s and 90s officially over, now fat is king! Eat more fat and you’ll be healthier, right? True, a ketogenic diet uses liberal amounts of fat to fuel the body, but how much …
Thomas DeLauer is an author and health expert who is most noted for his own health transformation. He went from a 280-pound corporate executive to losing over 100 pounds and being on the covers of health and fitness magazines worldwide. He is considered one of the world’s leading experts on the proper way to follow …
Do you turn to coffee every morning? Or feel like you just don’t have enough energy most days? If so, this episode with Ari Whitten is for you! You’ll also want to hear his controversial take on adrenal fatigue. Ari Whitten and the Energy Blueprint Ari Whitten is a best-selling author and the creator of …
Consider today’s podcast your invitation to “be unlimited”! What does that mean?! I was curious too when I met Dr. Mark Atkinson, internationally-renowned integrative medicine physician, at a conference last year. His philosophy struck me as something all moms could use, especially since we are all searching for ways to unlock our full potential (while …
I am here today with Dr. Christopher Centeno, MD, who is an international expert and specialist in regenerative medicine. He’s at the forefront of research on using adult stem cells in orthopedics to repair common injuries and provide an alternative to painful and invasive surgery. I’m just starting to learn about the huge potential of …
I’m here today with Dr. Mindy Pelz, who is such a wealth of information I don’t even really know where to start! Dr. Mindy has built one of the largest natural family wellness clinics in the San Francisco Bay Area. She’s especially knowledgeable on the role of generational toxins on health — a long term …
Jodi Sternoff Cohen is one of my favorite people to talk to on one of my favorite subjects: the healing benefits (and safe use) of essential oils. Jodi combined her training in nutrition and aromatherapy to create Vibrant Blue Oils, a company that makes organic and wild-crafted essential oil blends carefully targeted to specific health …
Dr. Madiha Saeed, MD, is one of most joyful, inspiring people I know! I have no doubt you all will agree once you’ve met her on today’s podcast. She’s a mom and also a board-certified integrative holistic family physician. Online, Dr. Madiha is known as Holistic Mom MD and she specializes in making healthy living …
I’m sitting down today with Dr. Jennifer Stagg, a practicing naturopathic physician and the founder and medical director of Whole Health Wellness Center in Connecticut. How to Unzip Your Genes I’m always excited to have a doctor on the show, but I’m especially looking forward to geeking out over today’s topic — genetic testing — …
Today Dr. Benjamin Lynch is joining me on the podcast, and we’re in for a treat. Dr. Ben is most importantly a dad of three amazing boys, and (just a side note) he’s also a doctor and one of the top experts in the world on epigenetics and genetic polymorphism. He has a naturopathic degree from …
The first time I heard Dr. Daniel Pompa speak about cellular healing and how to achieve it, I was floored! I knew I had to find out more. In fact soon I’ll be going through Dr. Pompa’s training program and recently completed a 7-day water fast at his recommendation. Although it sounds terrible, I actually felt …
Today’s episode is something I only dreamed about years ago when I started a little blog on the subject of natural health. Today I am honored to have two amazing and highly qualified researchers on the show to talk to us about glyphosate and GMOs and why their presence in our food might be at …
I am here today with Lane Kennedy, a truly inspiring mom, female entrepreneur, and health coach with an awesome story. This interview is going to dispel some myths and controversy around one of the most requested podcast topics, which is what CBD or cannabidiol is all about. If it sound familiar, yes, it is related to …
Of all the questions listeners ask me, “How do you do it all” is one of the most popular. My answer is always pretty straightforward … I don’t! That’s why I’m so grateful to have Melissa Hayes and Amber Lewis, the founders of The Good Kitchen, on the show today. What is The Good Kitchen, …
If you want an easier, quicker way to be healthy (and who doesn’t, really) Dave Asprey is your man! He took his background in computer technology and invested over $1 million to study how to “hack” his own biology for better health. The result? He lost over 100 pounds and drastically improved his life in every …
You’re the CEO of your child’s health. This simple and powerful statement by Ryan and Teddy Sternagel certainly caught my attention recently. It sums up a powerful lesson they learned from a difficult journey. I’m so grateful they’re here to share not only what parents in this situation can do to fight cancer, but also ways …
I know I always say it, but I’m excited to share this interview with you because I get so many questions about ADHD and just learning and behavior problems in children in general. I’m honored to have a holistic child psychologist and absolute expert on this topic, Dr. Nicole Beurkens, on the show today. If you …
Today’s interview is about a topic I have researched and loved for years. I think it’s firmly established by this point that I’m a bit of a geek when it comes to health, and no subject makes my heart flutter more than dental health. Yep, see … geek! Dr. Steven Lin with the Dental Diet …
I’m sharing the mic today with one of the leading experts on fertility in the natural health world, Dr. Marc Sklar. Unfortunately, infertility is becoming a huge issue for so many and I get an increasing number of questions on this topic every year. If you struggle with infertility or suspect a hormone imbalance is …
Where do I start with today’s guest? Her list of contributions to the health world is just staggering! JJ Virgin is a celebrity nutritionist and food intolerance specialist, fitness expert, host of her own podcast, author of four New York Times bestsellers (including this cookbook), co-host of TLC’s Freaky Eaters, and a regular guest on …
This year, take a new approach to setting resolutions … don’t do it! Yes, I’m one of those that resists creating those hard-to-keep resolutions each New Year. Before anyone thinks I’m against self-improvement (hopefully, all of you know it’s quite the opposite), hear me out … A Different Spin on New Year’s Resolutions … Even …
First, “Merry Christmas” from me to all of you on this blessed, happy, busy, chaotic, joyful, and sometimes stressful time of year! I know all of you as moms know exactly what I mean … Christmas is a day full of so much meaning and joy but also a million details to prepare and organize. May you …
All that really matters is a healthy baby. Truer words were never spoken, right? But wait … if I’ve learned anything from my birth stories (and trust me, they run the gamut) a healthy baby is only part of it. Certainly a healthy baby matters very much, but someone else gets swept under the rug way …
Anyone else feel like you spend half your time cooking some days? I definitely feel that way at times with so many mouths to feed three times a day. I’m a big fan of the many benefits of preparing food at home with the family. Not only is the food typically much more nutritious, but …
Dr. Libby Darnell has a personal passion for helping people understand and reduce EMFs after losing a family member to a rare disease linked to EMF exposure. Find out her easy-to-implement strategies to reducing EMFs in home and work environments.
It seems like there's a news story every other day about a data security breach, and when pretty much our entire lives are online, it's important to keep up with the speed of technology. Patrick McFadyen is a digital security expert with a degree in computer science and years of experience in the tech industry. [...]
PA and Functional Medicine Doc McCall McPherson is passionate about helping those with thyroid problems because she has suffered through them too. After years of mismanagement of her own thyroid condition,she decided to take matters into her own hands and founded the Modern Thyroid Clinic, a patient-focused functional medicine medicine clinic. Hear her story and [...]
Debra Atkinson is a master personal trainer and creator of the Flipping Fifty programs that help women over 50 achieve their fullest health and vitality. In this episode, she shares best practices for diet and exercise after 50, and what women can do to in their 20s, 30s, and 40s to be their best selves [...]
Mark Sisson explains how to use Ketosis correctly and how to lose weight and reboot the metabolism with his Keto Reset Diet
Dr. Tom O'Bryan is one of the leading experts in autoimmune disease. He uses specialized testing to see "the dashboard" of what is going on in the body and uses protocols that help reverse or reduce the effects of these diseases.
Mercury in seafood is a big concern these days, and in the wake of Fukishima, many people are worried about radiation as well. Today, Randy Hartnell, founder of Vital Choice Seafood, explains the real story about these contaminants and how to find safe seafood (it is easier than you think!)
Toxic metals are everywhere in our environment and food today. Wendy Myers is a functional diagnostic nutritionist who helps people measure and remove toxic metal build up in the body. In this episode, she shares her strategies for identifying metal toxicity and removing these toxic metals from the body. Wendy is founder of Liveto110.com and [...]
The field of food science affects our lives every day in ways we don't realize. As a chef with a Ph.D. in food biochemistry, Ali Bouzari has helped to lead the charge in changing the way we think about cooking by teaching and developing curriculum at top universities, from ivy league schools to the Culinary [...]
Katie and Heather recap their experiences at the Bulletproof Biohacking Conference. Hear all the crazy health treatments they tried, the upcoming trends they noticed and the ways you can get most of the benefits at home.
Green Smoothie Girl Robyn Openshaw explains how electromagnetic and vibrational frequencies affect our daily lives
Dr. Anna Cabeca is an internationally recognized gynecologist and obstetrician specializing in holistic anti-aging and regenerative medicine. She uses a functional medicine approach and tools like bioidentical hormone therapy, diet, and superfood supplements to help women solve their hormonal health problems.
Birth control pills are often give for everything from acne to irregular periods, but hormone expert Nicole Jardim says this is actually doing women more harm than good. In this episode, we delve into what birth control pills actually do to the body, why they aren't a good option, and natural solutions to use instead. [...]
In this episode, world renown neurologist Dr. David Perlmutter reveals ways to protect and support the brain in a world where Alzheimer's and dementia are on the rise. Dr. Perlmutter is a Board-Certified Neurologist, Fellow of the American College of Nutrition and four-time New York Times bestselling author -including his book Grain Brain, the surprising [...]
Nutrient deficiencies are widespread in our modern world, but many people don't realize that we are also deficient in movement! Our sedentary sitting-based lives shorten our muscles, harm our posture, and create much bigger problems in the body! Nutritious Movement author Katy Bowman is on a mission to change this. Katy Bowman is a biomechanist [...]
It seems like more and more people these days have a tough time managing anxiety. In fact, the Anxiety and Depression Association of America defines anxiety disorders as the most common mental illness in the U.S. Something, somewhere, is off. The pressures of life today are so different from those just a generation or two …
Pharmacist turned naturopathic doctor Brooke Kalanick uses the best of both natural and conventional methods to treat women with PCOS, Hashimoto’s hypothyroidism, perimenopause, menopause, and other female hormone imbalances. Dr. Brooke works to find the root cause of these troubling conditions. Her practice takes a holistic approach to reset hormones, heads, and habits so women …
Did you know there’s such a thing as a professional organizer? Someone you can just invite into your home to make all your clutter and cleaning problems go away? It’s true! My guest today is Andrea Dekker and her job is helping people simplify and organize their lives. Better yet, she does it in in a way …
Do you suffer from unexplained headaches, joint pain, fatigue, or other autoimmune symptoms and suspect chronic Lyme disease might be at the bottom of it? Dr. Jay Davidson might just be the expert you need! There’s no better time to get educated on this topic, as Lyme disease is actually more common than breast cancer …
Today we’re talking about a topic that fascinates me personally: how to learn critical thinking in an age that accepts the latest meme or “fake news” without question. I started out as a journalism major, and at the time I believed I could help the world by getting “the right answers” and putting them out …
Today is the 100th episode of The Healthy Moms Podcast! We’ll be doing things a little differently to mark the occasion … it’s your turn to interview me! I’ll even dive into the topic of vaccines, which I’ve never talked about on the blog before but am asked about often. First, a little recap of …
I’m no stranger to being my own health detective, but it’s always amazing to realize a missing piece of the puzzle might be a simple one. Have you ever thought about the power of health tracking? I’m not just talking about wearing a Fitbit, either. I’m talking about food-mood-poop tracking. Yep! This episode is going …
With so much conflicting information in the health world, it can be all too easy to get tied up in knots over what really is best to eat. Instead of seeing a fresh, juicy apple, to wonder what kinds of pesticides lurk on its skin. Is the fish I’m eating farm-raised, or wild? Is this beef really grass-fed …
You all know how I feel about birth and midwifery, and Aviva is both a Yale-trained MD specializing in Obstetrics and a midwife and herbalist. Talk about the best of both worlds! Beyond her amazing credentials, Aviva Romm cares deeply about the health of women, including their mental health. In this episode, she shares practical …
Gastroenterologist Dr. Ken Brown specializes in helping people manage and optimize the microbiome for better digestive health. He create Atrantil, a targeted and clinically studied supplement that addresses SIBO, IBS, leaky gut and other digestive problems. In this episode, he explains how to address these problems with a combination of natural and traditional medicine.
Many people are able to lose weight for a short amount of time, but statistically, dieting is one of the factors correlated with weight GAIN over the long term. Dr. Susan Pierce Thompson lost a substantial amount of weight and has kept it off for years and now studies the behaviors related to sustainable weight [...]
Low level red light therapy is a scientifically backed solution for problems like joint pain, slow wound healing and even acne. It has applications in helping collagen production in the body, and may possibly increase speed of healing. In this episode, Justin and Melissa explain the benefits of RLT, how to use it, and its [...]
As an athlete and coach, Meredith Vieceli sees women make all kinds of mistakes when it comes to fitness… and one of the most common? Not eating enough and training incorrectly or too hard! In this episode, she delves into these common problems, how to avoid them and how to increase fitness safely and correctly.
Holistic doc, Dr. Elisa Song, MD is a holistic pediatrician, pediatric functional medicine expert, and mom of 2. In this episode, she tackles all the tough subjects for parents and explains when to bring down a fever and when not to, what to do about ear infections, and what she thinks about vaccines (it may [...]
I ve been interested in nutrient IVs for several years since receiving one at my doctor s office and noticing the results. Thanks to a few gene mutations, it is hard for me to absorb certain nutrients correctly, and the IV seemed to really help. Today, I delve into the science behind nutrient IVs with Fast Vitamin [...]
In one of my favorite episodes of all time, Dr. Kelly Brogan and I go deep on how to beat depression, anxiety and other problems with a root cause approach. We also delve into hormone balance, what to do when blood tests are wrong, and the only non-negotiable part of her protocol for everyone. Dr. [...]
We all know sleep is important, but we still aren't statistically getting enough. Today, I talk to Shawn Stevenson, author of the international bestselling book Sleep Smarter and creator of The Model Health Show about why sleep is possibly the most important thing you can do for your health and how to get enough (even [...]
Lorraine Scapens has been in the Fitness industry for over 20 years and her focus has always been on Pre and Postnatal Exercise. In this episode, she explains the importance of exercise during pregnancy, and how to know the right kind of exercise to do. She also explains how to avoid or fix diastasis and [...]
Stephanie Dodier was a successful senior executive at a Fortune 500 company, until her health started giving out. After gaining weight and starting to have panic attacks, she realized she had to address her health with the same passion that she had used to work on her career. After losing 100+ pounds, fixing her panic [...]
It IS possible for teeth to remineralize from cavities and soft spots and guest Will Revak of the innovative company OraWellness explains how. Will has been an oral health researcher for almost two decades and creates products to support the mouth s natural environment and to reduce gum disease and tooth decay.
Every parent hopes to help their child become a kind, successful adult who contributes to the world in a positive way. Margot Bisnow did just that, raising two successful entrepreneurs. After spending 20 years in government, including as staff director of the President's Council of Economic Advisers and meeting many entrepreneurs, she realized there were [...]
Nagina Abdullah lost 40 pounds with 2 kids while working 60+ hour weeks by using ancient spices in her cooking. Find out how she incorporates these spices and how to add them to your life.
Truly the "hormone doula" for helping women recover postpartum, Dr. Jolene Brighten specializes in helping women have a healthy postpartum period by addressing the real root causes of PPD. And she is convinced today's mothers need an advocate more than ever.
Many people experience gas, bloating, constipation, diarrhea, and other digestive symptoms and write them off as normal. Or they know something is wrong but can't figure out what. SIBO Solution author Sylvie McCracken learned the hard way that her symptoms were due to a gut infection called SIBO (Small Intestinal Bacterial Overgrowth and her long [...]
Meal planning is the single biggest time saver for me each week. It is the top tip I give to anyone starting the switch to a healthier lifestyle and the one factor that makes it so easy to eat a real food diet. In this episode, I'm chatting with my good friends Antony and Emily [...]
Learn what your monthly cycle reveals about your hormones and how you can use your cycle to understand your health on a deeper level with hormone expert Alisa Vitti.
In this episode, naturopathic doctor Lauren Noel breaks down how hormone imbalance and nutrient deficiencies can cause widespread health problems and how to get to the bottom of these problems.
Today's guest, Leah Segedie, is on the front lines of fighting big food and big ag. After losing over 100 pounds and learning about the impact of harmful chemical through her journey, she now works to research and educate about this topic.
For Joshua Becker, the minimalism story began years ago as he was cleaning out his garage. His young son was playing outside in the backyard, and had asked him to come play. He struck up a conversation with the neighbor has he cleaned and his neighbor made a comment that maybe he didn't need to [...]
Today I'm talking with Genevieve Howland, the fierce and funny lady behind the super successful "Mama Natural" blog and YouTube channel. I couldn't be more excited! Genevieve is not only a great friend to me but to so many women she has never even met. Her funny but informational videos have inspired and empowered millions [...]
My guest Wardeh Harmon (also known as ‘Wardee') is quite literally a living encyclopedia when it comes to traditional food preparation. For years she's been sharing her hard-earned knowledge on her amazing website TraditionalCookingSchool.com.
Thyroid expert Dr. Izabella Wentz sheds light on the root causes of autoimmune disease, especially Hashimotos Thyroiditis, and how to fix it, in this information packed episode. Learn what foods and lifestyle factors may trigger thyroid disease and how to stop or even reverse the progression of autoimmune disease.
Daniel DeBaun is an internationally recognized expert in EMF protection and author of the new book Radiation Nation. He has 30 years of engineering experience in the telecommunications industry and his concerns over EMF exposure grew from his in-depth knowledge of what it is and how it works. He s here today to demystify EMFs and [...]
Cravings are a biochemical sign that hormones may be out of balance. Wired to Eat author Robb Wolf explains how to beat cravings for good and make peace with food.
Join Katie and Heather for a conversation over wine in which they discuss all of the strange things they ve tried in the name of health… including two they won t share. As Heather likes to say, these are things Katie talked me into trying."
By now, most people know about the many benefits of bone broth, but did you know that not all broth is created equal? In this episode, Katie and Justin Mares discuss how to make at home or purchase a high quality bone broth, and what cautions to watch out for when using it.
Join Katie and Heather from Mommypotamus in this candid episode about birth freedom, ways to heal the gut and if starch is good or bad (hint: it is good, but it depends on the type and the amount). They also talk about the skin microbiome and the oral microbiome. https://wellnessmama.com/podcast/
Scientists are just beginning to understand the complicated and fascinating bacterial aspect of birth. Toni Harman explains how the modern birth process may be to blame for health issues like obesity, diabetes, and so much more. She also explains what to do when natural birth isn t an option to optimize gut bacteria.
Forget master cleanses and starvation diets! Detoxinista Megan Gilmore explains how to make supporting your body s natural detoxification pathways a lifestyle and how to break the cycle of binging and dieting. Learn how to adopt small but meaningful changes that will help improve your family s health over time.
Blogger, best-selling author, Harvard grad and professional caveman John Durant talks about the future of health and why big businesses getting into the health and natural living market isn t always a bad thing. Learn how your food dollars can make a big difference in the vote for better food quality and why supporting companies you [...]
Essential oils can be a great health tool, but they can also be dangerous if they are used incorrectly. Certified Aromatherapist Retha Nesmith explains safe essential oil use, the most effective way to use oils and which ones to avoid if you are pregnant, nursing or have a health condition.
This episode tackles a topic that is important to all moms and families- keeping your kids and family safe! Former CIA agent Jason Hanson explains why, even though our society is statistically safer than it has ever been, there are new challenges we face in keeping our families safe. Learn the importance of being situationally [...]
Not all wines are created equal! In fact, some can be a highly processed food with genetically modified ingredients and more sugar than soda! Find out how to find high quality natural wines, why dry farming is vital for the best wines, and why Todd drinks wine daily for the health benefits.
Did you know that being too clean can actually be bad for you? In this episode, Katie and Jasmina Aganovic, founder of AOBiome and Mother Dirt talk about the skin microbiome and why it is important to protect and nurture the bacterial colony that exists on the skin. Learn why antibacterial soaps and sanitizers may [...]
Discover an electrifying new way to change or break habits using a mixture of classical conditioning and a haptic feedback device. Pavlok founder Maneehs Sethi explains a unique new way to change habits.
Find out why you should never, ever eat vegetable oil or margarine again and other scientifically-backed changes to make for better health. Board certified physical Dr. Cate Shanahan explains why humanity is literally on the verge of a massive health crisis and why we must act now to make changes for the sake of our [...]
Katie and co-host Heather Dessinger of Mommypotamus.com (in a sauna) talk about parenting, giving experiences instead of gifts, goals for the next year and why they love saunas.
In this episode, Katie interviews sleep expert Dr. Michael Breus. They discuss chronotypes and how knowing what yours is can help improve your sleep.
Katie Kimball joins Katie on the podcast to discuss natural parenting tips, wisdom, and strategies for raising children well.
Preparing meals for the family doesn t have to be an overwhelming, daily project for mom. Kids can help! In this podcast episode, Katie is again joined by Katie Kimball, who will share her expertise on teaching kids to cook real food in the kitchen.
How can you supply your family with healthy, nutritious food while staying within a reasonable budget? In this podcast episode, Katie is again joined by Katie Kimball, who will share her best money-saving tips and tricks for real food shopping. Katie Kimball is the founder of KitchenStewardship.com, a blog that encourages other moms to take [...]
In this episode, I sit down with Katie Kimball, founder of KitchenStewardship.com. Katie has shared her journey to real food and natural living for over 7 years at Kitchen Stewardship, a blog that encourages other moms to take baby steps to better nutrition for their families while balancing their limited time and budget. Along with her …
We all want to live healthier lives, eating real food instead of processed food. But sometimes it s overwhelming as a mom to try to live naturally while managing all of life s other responsibilities. Katie sits down with Katie Kimball, founder of KitchenStewardship.com. She s a teacher and a mom of 4 kids. She has also created [...]
As Hippocrates said, all disease begins in the gut. There is such an important connection between autoimmunity and gut health and leaky gut is a condition that negatively affects many of us . In this episode, Katie is joined once again by clinical nutritionist Christa Orecchio to uncover how this connection works and what you can [...]
What if your health problems were caused by a gut infection? How would you know? And how would you begin to heal yourself? Small intestinal bacterial overgrowth (SIBO), Protozoa, and Candida are common infections that can wreak havoc on the immune system. In this episode, Katie is joined once again by clinical nutritionist Christa Orecchio [...]
Why is gut health so important? The truth is that understanding the microbiome is critical to our long term health. In this episode, Katie is joined once again by clinical nutritionist Christa Orecchio to discuss the basics of gut health and what you can do to rejuvenate yours. Christa is the founder of TheWholeJourney.com and the [...]
Pregnancy doesn t have to be hard. With a natural, healthy approach, you can successfully prepare and optimize your fertility, your pregnancy and your postpartum period. In this episode, Katie sits down clinical nutritionist Christa Orecchio to discuss how to make pregnancy easier, healthier and happier. Christa is the founder of TheWholeJourney.com and Gut Thrive in [...]
In this episode, Katie is again joined by Mary Lee Snodgrass, a pharmacist of 33 years. You will learn the best tips for taking control of your own health and working with your doctor to find lasting solutions.
In this episode, Katie and pharmacist Mary Lee Snodgrass discuss the truth about common medications, including those for cholesterol, high blood pressure, heartburn and more. You will discover why we've seen a rise in these types of medications in recent years and why taking these medications may not be a good idea.
Pharmacist Mary Lee Snodgrass and I discussed the overmedication of America in our last episode, and she is back to talk about one of the root causes for health problems (and one of the leading causes of prescription medication use), hormone imbalance. In this episode, we discuss how pharmaceuticals can affect and deplete hormones and how …
In this episode, Katie and pharmacist Mary Lee Snodgrass discuss hormone health, specifically how medications such as birth control pills can actually make hormone problems worse.
Today Katie sits down with Mary Lee Snodgrass, a pharmacist of 33 years. Mary Lee helps patients and healthcare practitioners find the root causes of health problems and provide solutions without the use of prescription drugs. In this episode, Katie and Mary Lee tackle the topic of overmedication and lack of patient responsibility in the [...]
Is it possible to lose weight with Hashimoto s or other thyroid problems? Absolutely! Katie continues the conversation with thyroid specialist Dr. Izabella Went. Dr. Wentz's expertise has been spurred on by her own personal struggle with Hashimoto's Thyroiditis. Through extensive research as well as trial and error on herself, Dr. Wentz has greatly improved her [...]
Dr. Izabella Wentz and Katie discuss medication, dietary triggers, adrenal health, treatment myths and supplements. We'll also share the simplest first steps you can take toward improving your thyroid health on your own.
Thyroid specialist Dr. Izabella Wentz joins Katie and shares her recommendations for those wondering if they have a thyroid condition.
Welcome to the new and updated version of the Wellness Mama Podcast! After a long hiatus, we're finally back! The new name of the show is "The Healthy Moms Podcast," and there's a new format to go with it. Each month, I'll focus on one main topic, offering deeper knowledge in more digestible doses each week.
I'm also excited to introduce my friend Whitney, who will be a co-host on the show. Whitney will be the voice of our listeners and readers, asking your most important questions.
The first topic we're diving into together is thyroid health. In upcoming episodes, we'll be chatting with thyroid specialist, Dr. Izabella Wentz. But in this episode, I share my personal journey in this area.
Thyroid Disease and Pregnancy
It took nearly ten years for me to get a proper diagnoses of my thyroid issue, Hashimoto's thyroiditis, an auto-immune form of thyroid disease. This is a complex issue, but I have finally started to make progress with the help of thyroid experts and doctors.
The effects of this condition have affected me since childhood, but I really began to notice something was wrong after the birth of my first child. After giving birth to him, I had a lot more of the more traditional thyroid symptoms like being cold more often, thinning hair especially in the eyebrows, digestive issues, and difficulty losing the baby weight. In my pregnancies that followed over the next 6 years, the issue snowballed.
The frustrating part of it all was that my blood tests didn't indicate that I had a thyroid problem. I felt like I was going crazy because I knew something had to be wrong, but my doctors kept telling me things were normal. It wasn't until I found a doctor who understood the nature of the autoimmune side of thyroid disease that I began to find answers.
If you suspect that you might have thyroid disease, I hope you can learn from my journey. Through many years of trial and error, I have found helpful ways to treat this problem as well as popular treatments that absolutely made things worse. For example, in my case adjusting my diet to discovery triggers (like gluten) was very helpful, while the common advice to take iodine supplements only made things worse for me.
Now, as I am currently pregnant again, I am working with a doctor on a protocol to ensure my thyroid condition stays in check. We're testing my thyroid levels often, and I'm also taking a replacement thyroid hormone called WP Thyroid which is a natural T3 T4 combination that's often used for Hashimoto's and other types of thyroid disease. I'm also focusing my diet on high nutrient foods like proteins, healthy fats, bone broths, and lots of vegetables, which is helpful for
Katie discusses natural remedies, how to keep kids from getting sick when going back to school, and resources to keep your family healthy and well.
School is starting again in many places… Whether we are sending our children to a traditional school or beginning school in our own schoolrooms, this time of year tends to bring with it more time inside and more exposure to illness. It seems hard to believe as we enjoy these last weeks of summer, but …
Did you know that there are single-celled organisms that produce up to 90% of the Earth's oxygen, help purify the ocean, are the food source for some of the longest-living species on the planet and can reproduce multiple times per day? I'm referring to microalgae like Spirulina, Chlorella, and Phytoplankton.
These microscopic but mighty organisms may be a part of the puzzle for the future of natural health care and sustainable nutrient sources.
What is Microalgae?
Microalgae are tiny, single-celled organisms. There are hundreds of types and they come in many forms, but certain specifics strains of microalgae may be extremely beneficial for human health.
They are extremely effective energy producers and most can reproduce at least once a day (sometimes much more). Organisms like Spirulina and phytoplankton are examples of microalgae. Phytoplankton grows in the ocean and makes up 1/4 of plant life on the planet. Spirulina can grow in fresh water.
Though most common in the ocean and in fresh water sources, microalgae exist in various forms on virtually every part of the planet.
They are vital for ecological health, but increasing research is finding that they also contain many compounds necessary for human health.
Microalgae, though extremely beneficial, is technically a food, rather than a supplement and is generally considered safe. I'd absolutely still recommend checking with a doc or healthcare provider before taking these or anything else though.
Resources Mentioned
Article: Marine Phytoplankton Benefits
Article: Benefits of Spirulina
Article: Chlorella uses and Benefits
Podcast: Interview with Ian Clark about Phytoplankton
Products: the Marine Phytoplankton, Spirulina and Chlorella I take
Thanks for Listening!
Thank you so much for joining me this week. Please leave any comments or feedback in the comments section below.
If you enjoyed this interview, please share with family and friends via email or using the social media buttons at the bottom of this post.
Also, please leave an honest rating and review of the podcast on iTunes. Rank
Author John Gray joins Katie to discuss ADHD, EMFs, Glutathione, and raising healthy children.
Kelly the Kitchen Kop joins Wellness Mama to discuss all things real food. In this episode you'll learn: -10 common ingredients to avoid -simple tips to increase nutrition -teaching kids to eat real food -…and much more!
In episode 37, Dr. Trevor Holly Cates addresses many common skin problems like acne, aging, eczema and other and provides actionable tips to improve your skin.
Dr. Trevor Cates was the first woman licensed as a naturopathic doctor in the state of California and was appointed by former Governor Arnold Schwarzenegger to California's Bureau of Naturopathic Medicine Advisory Council. Known as “The Spa Dr.,” Dr. Cates sees patients at world-renowned spas and in her Park City, Utah private practice with a focus on anti-aging, hormone balance and glowing skin.
In This Episode, You'll Learn
How your skin is a great indicator of your overall health
Why external solutions won't ever fix your skin if you don't address the inside as well
The foods that affect your skin (positively and negatively)
Are antibiotics a good solution for acne?
Why the pill can do more harm than good for long-term skin health
How hormone balance affects skin health
Why you want your skin care products to be slightly acidic
Why some natural & DIY products won't work
Things that dermatologists don't tell you about your skin (that are really important to know)
Specific suggestions for dealing with acne naturally
Home acne remedies that don't require hormones or antibiotics
The real scoop on Botox (and something that may work better)
Ways to address eczema (internally and externally)
How to deal with melasma
Some specific skin care ingredients to watch out for
Dr. Trevor's best skin care tips
Resources We Mention
Dr Trevor's Website
The Skin Quiz
The Spa Doctor Podcast
The Glowing Skin Summit (you can still get free bonuses)
Article: Most harmful ingredients to look for in personal care products
Product: Gelatin for healthy skin
Article: Natural Remedies for Acne
Article: Natural Remedies for Eczema
Thanks for Listening!
Thank you so much for joining me this week. Please leave any comments or feedback in the comments section b
Homemade kombucha is a great source of healthy acids, beneficial bacteria and more. In this episode, Katie interviews Hannah Crum from KombuchaKamp.com about all things kombucha.
In this episode Leah Segedie of Mamavation.com and I talk about motherhood, problems in our food supply, GMOs and how to test for glyphosate.
GMOs & How to Test for Glyphosate
Leah Segedie is the founder of the Mamavation website, a highly passionate online community of moms. She started this community after she lost 100 pounds and learning the true meaning of health.
She now teaches “digital moms” healthy living practices to combat disease in their home. Her Mamavation community members have lost over 3,500 lbs collectively. Leah is a very passionate food activist and she regularly organizes petitions, twitter parties and blogging efforts to support her real food activism.
Leah was named as Mom of the Year by Shape Magazine and has received various other awards for her blogging and activism.
In this Episode, You'll Learn
The true power of moms that many of us don't even realize
How we (as moms) control trillions of dollars each year
The real way to affect long term change
About Leah's 100 pound weight loss and how she accomplished it with baby steps
Her advice for anyone looking to lose weight
The real issue when it comes to GMO labeling
Why GMOs are such a problems
The difference between true GMOs and selective hybrids
The chemical that Columbia recently stopped using on its crops (including cocaine) that is still approved and used in the US
The most likely and dangerous GMO foods
How to test your urine, water or breastmilk for glyphosate
Resources We Mention
Mamavation.com
Shift Con Social Media Conference
Feed the World
JustLabelIt.org
Bookieboo.com
Leah on Twitter
Thanks for Listening!
Thank you so much for joining me this week. Please leave any comments or feedback in the comments section below.
If you enjoyed this interview, please share with family and friends via email or using the social media buttons at the bottom of this post.
Also, please leave an honest rating and review of the podcast on iTunes or
Do you feel like I am a broken record about magnesium lately?
I am, but with good reason…
The more I research, the more I am convinced that magnesium deficiency is going to be one of the biggest health problems of our time for a variety of reasons.
Why Are We Deficient?
Some expert estimate that over 80% of the population are deficient in magnesium while others argue that it's closer to 95+%. Either way, the statistics aren't good and it is something we need to remedy, but the question remains why are we deficient to begin with?
Several reasons:
An abundance of dietary calcium and an absence of dietary magnesium
Depleted soil levels of magnesium means less magnesium in the food
Fluoride use in the water supply since fluoride binds to magnesium and makes it unusable in the body
Consumption of caffeine and sugar, which deplete magnesium
Rampant stress (which depletes magnesium)
This magnesium deficiency can manifest as fatigue, mental problems, immune problems, hormone imbalance, cardiovascular issues and much more.
I delve into the widespread problems that stem from magnesium deficiency in this episode (please listen!), but thankfully, it is one of the easier nutrient deficiencies to remedy.
Topical Magnesium
The best solution I've ever found for magnesium deficiency (and the one that finally worked for me) is topical magnesium, also called transdermal magnesium.
This is used on the skin as a magnesium spray. It absorbs rapidly and is more bioavailable since it bypasses the digestive system and kidneys.
I've also found that topical magnesium is the most cost effective types of magnesium.
Magnesium supplements must be absorbed by the digestive system and pass through the kidneys. Expert estimates are that only 20-55% of internal magnesium from supplements are absorbed, so in most cases, the majority of internal magnesium supplements are exiting the body in urine. (This is also why internal magnesium supplements can stress the kidneys for people with certain conditions).
Resources Mentioned
Article: 10 Signs of Magnesium Deficiency
Topical Magnesium (my fave)
Book: The Magnesium Miracle
Book: Vitamin K2 and the Calcium Paradox
Recipe:
Elite athlete and author of Beyond Training, Ben Greenfield, joins me in this podcast to talk about fitness for women, creating a truly natural home from the ground up and providing tips for raising active children.
Ben blogs at BenGreenfieldFitness.com about health, fitness and lifestyle. He lives with his wife and twin boys in Washington state where they sustainably homestead.
Ben's approach to fitness and lifestyle is unique because he focuses both on elite performance and longevity and core health principles.
In this Episode, we Talk About
Ben's journey and his history as an elite performance athlete
The mistakes that women make when working out
Why women and men should work out differently
A simple formula that women can use to figure out what type of exercise they should do
How the timing of food and carbohydrates can make a big difference for fitness and sleep
Ben's natural home
Why Ben doesn't have Wifi in his house and why he has kill switches on the power in each room
Ben's functional and movement-oriented office
How to create an inexpensive (or free) gym in your backyard
The best natural air and water filters Ben found
The way Ben uses natural light patterns to help his children sleep better and improve their circadian rhythms
How hot and cold water therapy are beneficial
How to workout with your children (and get a better workout!)
Simple steps you can take to improve your health
Resources We Mention
Book: Beyond Training
Blog: BenGreenfieldFitness.com
Podcast: Ben's Podcast
Article: How to Improve Sleep Naturally
Article: Four Natural Sleep Remedies
Article: How a light switch can help you lose weight
Article: Why eating less doesn't lead to fat loss
175: When Natural Doesn’t Mean Safe & Creating
I am beyond glad that summer is almost here… so glad, in fact, that I talk to myself about it in this short podcast episode. Listen as I answer questions and share by best tips for preparing for a healthy (and stress-free ) summer.
Did you Know?
The term "dog days of summer" refers to the time between July 3 and August 11 and refers to the star Sirius in the constellation Canis Major. Also, according to folklore, if you want to know (roughly) the temperature, listen to the number of cricket chirps in a 15-second period and add 37 to get the approximate temperature in Fahrenheit.
7 Tips for Healthy Summer
1. Eat Your Sunscreen (+ Astaxanthin Benefits)
What goes into your body is at least as important as what goes ON it for sun protection. An anti-inflammatory diet low in processed foods and high in vegetables, Omega-3s and healthy fats can help prevent sun damage and increase your body's ability to get benefits from the sun.
Resources Mentioned:
Article: Eat Your Sunscreen– diet and supplements for healthy summer skin
Article: Astaxanthin Benefits
Article: Avoid Sunburn and Tan Better with Real Food
Supplement: Astaxanthin
- Get Dirty!
There is a lot of evidence that our overly sterile, sanitized and dirt free lifestyle is hurting our children's immune systems and microbiomes. Microbes in the soil help a child's immune system develop and also provide beneficial soil based organisms, which are potent probiotics.
This summer, let the kids play outside, make mud-pies, start a garden, get dirty… and join them!
Article: Why Kids (and Adults) Need Dirt - Make Your Own Bug Spray
Most commercial bug sprays contain DEET, which can be harmful to humans and especially to aquatic life and birds. Avoid the potential problems with DEET by making your own bug spray with one of these two simple recipes. You can also make bug-repellent lotion bars and an age-old concoction called "The Vinegar of the Four Thieves" that smells terrible but keeps all the bugs away! - And Sunscreen
Sunscreen is another commercial product that is often packed with harmful (and unnecessary) chemicals. Make your own wi
Gluten is a hot topic in the health world. There are those who staunchly believe that only those with celiac disease should avoid it, while others claim that even a small amount can be harmful.
In this episode, Dr. Tom O'Bryan sheds some light on this topic. Dr. O'Bryan is one of the leading experts on celiac disease and non-celiac gluten sensitivity as well as a functional medicine practitioner specializing in chronic illness. I'm on the road this week, so this interview is conducted by Olivia from Wellness-Media.com and is a playback (with permissions) of this interview from last year's Wellness Family Summit.
We Talk About:
Is gluten really that bad or can people who don't have celiac disease safely eat it?
Long term effects of gluten consumption
What intestinal permeability is and how it relates to gluten sensitivity
How gluten (and other foods) can enter the bloodstream and cause autoimmune problems
How celiac disease (an autoimmune disease) relates to autoimmune problems
How your intestines are like a carpet
Why gluten sensitivity can lead to osteoporosis
The difference between gluten sensitivity and celiac disease
How non-celiac gluten sensitivity can affect your children
What are FODMAPs and how to know if you have trouble with them
The biggest flaw in most studies
Related Resources:
Article: Gluten is Not a Food Group
Article: How Grains are Killing You Slowly
Dr. Tom's website: TheDr.com
Thanks as always for listening to the Wellness Mama Podcast. If you're enjoying these interviews, please subscribe via iTunes or Stitcher and leave a (5 Star!) rating and review if you haven't already!
In this episode, I talk to micronutrient experts Jayson and Mira Calton of Calton Nutrition about all things micronutrients, healthy fats and healing from osteoporosis.
After receiving a diagnosis of severe osteoporosis before age 30, Mira set out to find health answers. Her journey lead her to Dr. Jayson and to a complete recovery from her disease with a micronutrient nutrition and lifestyle program.
Their honeymoon involved a 6-year 100+ country journey they call the Calton Project. During this time, they researched and traveled to cultures around the world to see and experience their traditional lifestyles and diets. Jayson and Mira have been to countries that many of us have never even heard of and know the real story about these cultures that we often talk about in health discussions.
Now, Jayson and Mira run Calton Nutrition to help others find their own health answers. They specialize in Micronutrients and have created a specific multivitamin called Nutreince to help boost micronutrient levels with their special non-compete technology.
Get a free micronutrient analysis and other gifts from Calton Nutrition by clicking here.
In this Episode, We Discus
What a micronutrient is and why most multivitamins don't work
Mira's journey to health
The surprising things they found deep in the Amazon (hint)
Commonalities and differences in healthy cultures around the world
The most important health advice they've ever gotten
Resources We Mention:
Book: Micronutrient Miracle Pre-Order Discount
Book: Naked Calories
Book: Rich Food, Poor Food
Gift: Calton Nutrition gifts for you
Quiz: Are you Micronutrient Deficient?
Supplement: Nutrience Micronutrients
Dr. Ben Lynch is a naturopathic doctor and world expert on MTHFR genes and methylation problems. In this episode, we talk about the many ways that methylation problems can affect health, especially for women.
What is MTHFR?
The methylenetetrahydrofolate reductase (MTHFR) gene produces the MTHFR enzyme, which is responsible for breaking down (methylating) folate in the body.
Up to 50% of Americans have an MTHFR gene defect of some type that impairs their ability to mthylate properly. These defects can cause problems with everything from nutrient absorption to gene expression.
The methylation of folate is also important for healthy homocysteine levels and hormone levels because one of the byproducts of methylation us used to break the amino acid homocysteine down to another essential amino acid, methionine. The body uses methionine to make proteins, utilize antioxidants, and to assist your liver in processing fats.
Methionine into SAM-e (s-adenosylmethionine) in the liver. SAM-e is important for reducing inflammation, neurotransmitter production, and cell repair.
In short, a methylation problem can lead to a build up of heavy metals and synthetic vitamins in the body. It can also prevent proper neurotransmitter production and lead to problems with mental health, cellular health, autoimmune disease, infertility, miscarriages and even cancer.
Resources Mentioned
MTHFR.net
SeekingHealth.com (my source for many supplements)
SeeingHealth.org
Video and gift from Dr. Ben on MTHFR
Article: MTHFRs and Toxicity
Article: Benefits of Sauna and how to sauna safely with MTHFR
Article: Optimizing Your Future Child-Prenatal Supplements
Article: Nitrous Oxide and MTHFR
Book: Drug Muggers by Suzy Cohen
Educational Course:
Years ago, I wrote about how I remineralized a small cavity in one of my teeth and I never expected the response it would get.
Now, there are dozens of comments from readers who have remineralized their own teeth, and dozens more from readers and dental professionals who claim this isn't possible. I wanted to get to the bottom of this. I knew what worked for me, but wanted a dentist to really delve in and explain if remineralization is actually possible, and if so, how it works and the science behind it.
A Dentist's Perspective on Remineralization
I was elated to meet Dr. Judene Benoit who uses a specialized approach to dentistry that combines the research and knowledge she learned in dental school with a holistic research-based approach to oral health. She has helped many people remineralize teeth and is the author of the book How to Stop Cavities: A Natural Approach to Prevention and Remineralization.
In this podcast, she and I delve into the difference between healing and remineralization and when each one happens as well as:
Can cavities remineralize?
How the body remineralizes
How large cavities can't actually "heal" to completely regrow their normal shape, but they can stop decay, remineralize and actually become stronger (without the need for a filling)
Ways we can prevent tooth decay
What cavities cannot be reversed
The connection between oral health and overall health
What diet and lifestyle factors to optimize for better oral health
What Matrix Metalloproteinases are and why you need them (in moderation)
How bacterial balance in the mouth impacts oral health and how to create good bacteria in the mouth
The ways that hormones impact risk of tooth decay
Is Oil Pulling safe?
Resources we Mention
Book: How to Stop Cavities (or on Amazon)
Dr. Judene's website: JudeneDDS.com
Article: How to Remineralize Teeth Naturally
Recipe: Homemade Remineralizing Toothpaste
Tutorial: What is Oil Pulling and
Ian Clark, founder of Activation Products, was diagnosed with a series of life threatening health issues in 2004 and was not expected to live more than a few months. Realizing that conventional measures of treating his illnesses had not worked for his family members in the past, he forged his own path to better health through …
Ian Clark joins Katie to discuss nano nutrients found in certain oils and in phytoplankton and how they were instrumental in saving his life and losing almost 100 lbs.
Abel James joins Katie to discuss efficient weight loss, fasting for women, the Wild Diet, music as therapy, and much more.
This episode is with one of my favorite people and researchers… Dr. Terry Wahls of The Wahls Protocol is not only a brilliant doctor and researcher, but she reversed her progressive MS through food and lifestyle changes and went from using a tilt recline wheelchair to walking, biking and running. To say she is an …
Dr. Terry Wahls joins Katie to discuss autoimmunity, GMOs, reversing MS, cholesterol, and much more.
Gunnar Lovelace joins Katie to talk about Thrive Market, a new online store that is bringing healthy food at reasonable prices to everyone.
I guess you could call me a broth snob! Our family drinks bone broth often and I make it at home all the time.
I've perfected my own broth recipe and absolutely love it, so it is a big deal when I say that a broth is the best I've ever tasted.
Chef Lance Roll has been a chef for over 20 years and he has an amazing chicken broth that he ships all over the world. I've tried his broth multiple times and it is incredible, so I asked him to come on the podcast and talk about all things broth.
In this episode, we talk about the benefits and importance of bone broth and how it affects the body. He also explains how you can make your own nourishing and delicious broth and home and his special process for creating his highly concentrated and nutrient dense broth.
Lance is so passionate about real food and spreading the message of the importance of broth. He sells his own amazing broth at TheBrothery.com but he also hopes that everyone listening will start consuming broth whether it is his or their own homemade broth!
Some of the Benefits of Bone Broth
Helps maintain or improve gut health
Aids digestion
Great for healthy hair, skin and nails
Rich in vitamins and minerals
Contains beneficial amino acids proline and glycine
Soothing and calming
Broth Resources We Mention
TheBrothery.com – source for superfood broth
Nourishing Broth Book
Article: Homemade Bone Broth Tutorial (Wellness Mama)
Check out this episode and let me know in the comments below how you use broth!
In this episode of the Wellness Mama Podcast, Vani Hari, the Food Babe, and I talk about what is really in your food that you might have no idea you are consuming. Vani and her website FoodBabe.com have become incredibly popular for her work in exposing the dirty secrets of the food industry, especially chemicals …
Van Hari of FoodBabe.com joins Katie to discuss what's really in your food and how tiny chemicals can alter your health for the worse.
Chad and Brenda Walding of SittingSolution.com join me on today’s podcast to explain how sitting can be one of the most harmful things you do each day. You’ve probably seen the headlines… “Sitting is the New Smoking” “7 Ways Sitting Will Kill You” “Sitting is Taking Years Off Your Life” …and you may have hoped …
Chad & Brenda Walding of SittingSolution.com join Katie to discuss how sitting for extended periods of time is unhealthy and what you can do instead.
Today I’m joined by Brianne Grogan of FemFusionFitness.com for a great discussion about female health, pelvic floor health, and when Kegels aren’t a such a good idea. Some resources we mention in this episode FemFusionFitness.com Core Fitness for Women article Should You Do Kegels Article Other episodes to check out 106: Why to Stop Doing …
Brianne Grogan of FemFusionFitness.com joins Katie to discuss female health, pelvic floor exercises, and whether or not kegals are good for you.
Will Revak of OraWellness.com joins Katie to discuss the relationship between food and oral health, and the real cause of tooth decay.
The thyroid is a small butterfly shaped gland in the neck that is intricately involved in body temperature, proper digestion and cognitive function and hormone health. In other words, when the thyroid isn’t happy, the body isn’t functioning properly. I know firsthand the frustration of living with thyroid disease and how difficult it can be …
Dr. Alan Christianson joins Katie to discuss thyroid health, autoimmune diseases, adrenal fatigue, and all things hormonal health.
I’ll never forget talking to a friend after she suffered a miscarriage. It was her third. She and her husband struggled to get pregnant for years and suffered through hormone treatments, surgeries and much more. They finally conceived and then lost their little one. Then another, and another. She was at her breaking point. Her …
Alisa Vitti, author of the Woman Code, joins Katie to discuss reversing infertility, PCOS, and Fibroids naturally.
This week, Reed Davis of the Functional Diagnostic Nutrition Program and I talk about practical nutrition for hormone health, weight loss, bone health and much more. Random fact: People with a lot of moles tend to live longer than people with a lesser number of moles. Also, one human hair can support 3.5 ounces. That’s …
Reed Davis from Functional Diagnostic Nutrition joins Katie to talk about the endocrine system, stress, and hormones.
Chris Kresser is a licensed acupuncturist and practitioner of integrative medicine. He researched to find his own health answers after conventional medicine wasn’t able to help his chronic disease and he now works to help others improve their health and their lives through better nutrition and lifestyle. I’ve always been incredibly impressed by Chris’ research …
Chris Kresser joins Katie to discuss hormones, optimal diet for a healthy pregnancy, epigenetics, mercury in fish, and MTHFR gene mutations.
Today, I’m taking a break from normal podcast interviews to step on my soapbox for a few minutes. I love doing interviews (you can check them all out here), but a recent experience reminded me of the importance of this issue and I didn’t want to wait for an interview to talk about it. Any …
In this episode, Katie talks about how refined sugar is toxic to the liver and brain, and as sugar consumption has risen, so have rates of obesity, disease, cancer and osteoporosis.
Dr. Pedram Shojai, founder of Well.org, joins Katie to discuss vitality and raising healthy children.
In this episode of the Wellness Mama Podcast, I talk to my friend Dr. Pedram Shojai (founder of Well.org) about ways to improve the future for our children and how to create vitality in our lives. In This Episode We Discuss 1:30- The problems that future generations will face 2:04- Pedram’s new goals for future …
Jake Carney from The Alternative Daily joins Katie to discuss coconut oil and natural remedies for health
In this episode I talk to former professional football player and world renowned speaker, Bo Eason, on a very important topic.
This episode deviates from my usual themes of nutrition and health but addresses another important aspect of life. When I first heard that Bo would be speaking at an event I was attending, I wrote him off, figuring I would not learn much from an ex-football player.
I could not have been more wrong! He told a story that struck me to the core, and I realized that he and I had similar goals for our families.
He said that after he retired from playing football, he took his children to a birthday party in their city in California. He talked about how these lavish parties for five year olds always seemed to try and one-up each other and how uncomfortable he felt at them.
His son Axel, found a football in the bushes and Bo and Axel started tossing the ball back and forth. Bo noticed a group of the other dads watching him and whispering as they played.
At one point, Bo's son dropped the ball, and he told him "Don't let the ball touch the ground. Don't drop the ball."
He noticed more whispering from the other dads and eventually one of them walked over to him and said "Why did you say that to that boy?"
Bo responded, "Well, that boy is my son, and in our house, it is a rule that we don't let the ball touch the ground."
The conversation continued and the other dad asked Bo, "Why is this a rule in your house?"
Bo told the other dad that growing up, he and his brother got a football for Christmas one year and would toss it to each other 1,000 times per day. They realized that it was a long time until next Christmas and that they had to make the football last, so they didn't want it to touch the ground very often so it wouldn't wear out too quickly, so that was their rule.
The other dad asked him "Well, how did that work out for you?"
In this episode, Jonathan Bailor, author of The Calorie Myth breaks down the problems with the calorie theory of weight loss. Jonathan covers topics like why eating less or exercising more won't ever truly solve a weight problem, how stress affects weight and clears up confusion with the often-misquoted Law of Thermodynamics.
Jonathan and I Discuss
1:45- The disconnect between technology and science
3:00- Why Calories don't count the way we think they do
3:30- Weight isn't a moral issue. People who weigh more aren't lazy
4:29- The idea of "just eat fewer calories" is akin to telling those with depression to just frown less and smile more
6:45- How calories can count, we just don't need to count them
7:15- The "Calorie Myth"
7:29- Calories in/calories out and why it doesn't work
7:44- The role of the hypothalamus
10:55- The four laws of thermodynamics and why it isn't as simple as eating less and burning more
11:31- Why most interpretations of the laws of thermodynamics are completely wrong
12:31- the problems with eating less
13:46- Why you'll lose muscle and fat if you just eat less
14:16- How calories are different
15:00- The four factors of quality food: satiety, Agression, Nutrition, Efficiency
15:48- Foods that the more you eat, the healthier you get
16:05- Foods to avoid
16:38- How foods manipulate hormones
17:13- How to get your brain to tell your body to do something
19:44- How hormones signal the body to build muscle or gain fat
18:55- Why exercise alone won't help you lose weight
19:45- Where "exercise" comes from
21:15- One step to be healthier
Resources Mentioned
Book: The Calorie Myth
Website: SaneSolution.com
Article: Wellness Mama on Calories
Thanks as always for listening to the Wellness Mama Podcast. If you are enjoying the show, please leave a rating and review on iTunes or
Steven Wright from SCD Lifestyle joins Katie to discuss leaky guts, heartburn, and digestion.
I had so much fun on this interview with Katie Kimball of KitchenStewardship.com. She is a fantastic writer and researcher, pregnant with her fourth child, and manages a household and her popular blog (and makes it all look easy). We recorded at 9 PM after our collective 8.5 children were sleeping and she provided a lot of great tips for cooking real food for a family. My apologies in advance for the little bit of audio feedback in this episode. The problem has been fixed for the future episodes.
Katie shared some of her best tips for getting rid of pests like ants and wasps naturally without chemicals that can harm your children.
Other Fun Topics We Talked About
0:30- Random brain facts like why you can't tickle yourself
1:40- Katie's ten foundational habits for a healthier family
2:00- The struggle to balance it all
2:20- Katie's "Core Four" = Environment, Nutrition, Time and Budget
3:00- One thing at a time approach- Monday missions
3:40- One simple switch that makes a big difference
4:15- Katie's three budget friendly real foods that she makes daily
5:00- The super inexpensive way her family gets probiotics
6:15- 3 foods that seem scary but aren't
8:00- The simple way to make homemade yogurt
11:00- Real food really does cost more
11:45- How to stretch an organic chicken and make multiple batches of broth
15:35- How to prepare beans if you are going to eat them
18:45- A tip to fix crunchy beans
20:20- Her quick and easy natural way to get rid of sugar ants
22:20- Lines that insects can't cross
22:38- Katie's natural tip to get rid of wasps
23:53- The biggest struggle Katie thinks the next generation will face
24:30- Battling the sugar giant
26:50- My battle cry
27:30- The advice she wishes she'd gotten earlier in life
29:20- Easy action steps to take right now
31:11- The two books she can't live without
Resources Mentioned
Katie's start here page with her foundational habits
Homemade yogurt recipe
Natural tips for killing ants naturally
In this episode, I talk to Dr. Kevin Cuccaro of StraightShotHealth.com. I met him a few months ago at a conference and was impressed with his research on stress and dealing with chronic pain. Many people struggle with chronic pain and Kevin has some valuable strategies for helping recover from it. Kevin is a doctor …
Dr. Kevin Curraco joins Katie to talk about Reducing Stress, Chronic Pain, & How to Talk to your Doctor.
This week, I am so excited to welcome Heather Dessinger from Mommypotamus.com. She is a featured contributor to Wellness Media, author of several e-books and mom to three little ones. She and her husband Daniel recently moved to a farm and are working toward raising their own food. I was excited to talk to Heather …
Heather Dessinger from MommyPotamus joins Katie to discuss Tongue Ties, Eating Dirt, & Natural Beauty.
I'm so happy to introduce Genevieve from MamaNatural.com. Genevieve is mom to two children and she and her husband Mike work together to run the Mama Natural blog and their wildly popular YouTube channel. She's a also a Wellness Media featured contribute.
As her name suggests, Mama Natural is an expert at all things natural parenting, natural pregnancy and breastfeeding. She is also the mind behind the hilarious video Sh*t Crunchy Mamas Say:
In this episode, Genevieve and I discus:
1:28 Her health struggle and how she came to real food
2:25 Her lightening bolt moment and how she made lasting changes
3:15 Her "last supper"
5:23 The factors that helped her with quitting sugar, lose 60lbs, and keep it off for over 15 years
6:16 How accountability helped her
7:23 How long it takes to detox from sugar and how to do it
8:20 Why she has hope for the health of future generations
10:45 Natural pregnancy, parenting, and birthing tips
16:00 The crunchy thing she can't do and the crunchiest thing she's ever done
16:45 The thing she recommends to help have a natural birth – Hint: it starts in the 2nd trimester
17:46 Why Fermented Cod Liver Oil & exercise can improve birth
18:00 Tips to help baby's position before birth
19:00 Crunchyest thing she's ever tried, and what weird foods she ate after she gave birth
21:28 Her best advice for listening to your body
23:00 Number one health step to take now
24:07 The book she recommends everyone should read
Posts we Reference
Learn more about Genevieve and MamaNatural here
Genevieve's special page for Wellness Mama Readers with resources for healthy pregnancy and birth
How to stay in touch with Genevieve
My (super long) birth saga
Top ten books for pregnancy (Wellness Mama)
Pregnancy and prenatal care options (Wellness Mama)
In this Episode, I talk about how to prepare real food on a real budget.
It seems like “real food” is one of those terms that has a hundred meanings on the internet. For the most part, I think all of the “real food” definitions are an improvement of the standard american diet, but I also think it is important to define that term these days.
For me, real food simply means un-processed, non-modified foods in as close to their natural state as possible with a focus on nutrient dense foods. At our house, the bulk of our diet is made up of proteins like grassfed meats and pastured poultry, vegetables, fruit and lots of healthy fats.
In this episode, I cover:
Why fat is a more efficient fuel than carbohydrates or proteins
Why counting calories is not effective
What my typical daily and weekly meal plan template looks like
Foods I prioritize when budget is tight
Specific foods I consume when pregnant or nursing
First foods for baby
Foods to avoid during pre-conception, pregnancy and nursing
The one food I avoid at all costs – it might not be the one you'd think
Supplements I take daily
Foods I make sure my children get each day
How I get my kids to eat real food without a fight
My five tips for eating healthy on a tight budget
Posts I mention:
My Food Rules for helping kids eat real food
Stocking a Real Food Kitchen
7 Meal Planning Basics
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In this inaugural episode of The Wellness Mama Podcast: Simple Answers for Healthier Families, I discus my personal journey and my reason for starting this blog and the podcast.
I also talk about what is next for the podcast and topics I'll be covering in the future, especially my core topics on how to "RESET" your health:
Why A Podcast?
When my oldest son was just six weeks old, I was reading a magazine in the doctor’s office at my follow-up appointment and I read a line that hit me like a ton of bricks:
“For the first time in two centuries, the current generation of children in America may have shorter life expectancies than their parents.”
The article continued to talk about the coming rise in cancer, heart disease, diabetes, autoimmune disease and other problems. I looked down at my tiny, perfect infant and every cell in my body rebelled against the idea that he would have to suffer these problems.
I decided that a 50:50 chance of diabetes wasn’t good enough for our children. That a 1 in 3 chance of getting cancer was not going to cut it and that statistics like “95% of the US population will be obese in the next two decades,” needed to change.
That day, the mission of WellnessMama.com was born as I realized what an uphill battle we must fight to protect future generations. It started a personal journey for me to find ways to improve my own health and the health of my husband and children. It also ignited a fire in me to change these statistics.
My Story
I also realized that I was a victim of these statistics myself. I am the classic type-A first child. In high school I was senior class president, graduated with honors and was in 23 different extra curricular activities and several sports. I made the grades and was up late studying and up early for meetings at school so I didn’t sleep much.
Like most students, I figured I could eat whatever I wanted as long as i didn’t gain weight so I subsisted on fried foods, cafeteria pizza and coffee.
College was more of the same plus writing assignments that added extra hours and occasional travel. One summer, I walked across the country, literally, which was one of the best experiences of my life but also the most difficult until I had children.
I was with a group of students and we walked 15-20 miles or more a day each day, sometimes during the night. Combine that with bad food and stress and you pretty much have the breeding ground for health problems.
Fast forward a few years and I left the journalism dream to become a wife and a mom, which is definitely the best choice I’ve ever made, but five kids pretty c
In this episode of the Wellness Mama Podcast, Katie discusses how to eat real food on a real budget, including 7 tips for finding real food on a budget, and 6 food guidelines to help kids eat healthier foods.
In this inaugural episode of the Wellness Mama Podcast, Katie talks about her background, motivation, goals, and the core topics she'll be covering on the podcast: real food, stress, sleep, fitness, avoiding toxins, and community.