Episode Highlights With PhoenixMost people aren’t stuck, they’re predictable and they’re playing it safeHow to break the pattern of predictability Presence helps break the predictability issue and the overwhelm and how to do itAnxiety 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 throughHow to surrender without losing ourselves as momsWhy the perfect balance is a farce for momsHow to surrender into being ok with not being “prefect” and letting go of mom guiltNavigating trauma especially as a mom and how to do it without it becoming your identity Surrender without bypassing and how to navigate thisWhat 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 secondsEngaging your senses to help rewire the hardware Survival mode is killing you and how to solve it… she has a free course on thisHow to reprogram your inner algorithm Her take on psychedelics and important caveats for moms to knowThey can hold a mirror that bring us back to ourselvesResources MentionedRedefining Strong - Phoenix's bookPhoenix's website Sacred Celestial - use code WellnessMama for 10% off events or ceremoniesSurvival Mode is Killing You - free online courseBioptimizersI 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 KatieWhat photobiomodulation (PBM) is and how red/NIR light affects cellsCore mechanism in plain English: cytochrome-c oxidase, nitric oxide displacement, ATP boost, secondary ROS and Ca² signalingWavelengths and depth: red (630–660 nm) for skin/surface; NIR (810–850 nm) for deeper tissues; why 980 nm behaves more thermallyEvidence 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 habitsDevice fundamentals: wavelength, irradiance (mW/cm²), energy dose (J/cm²), distance, and session timeBest-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 electronicsHome tips: avoid staring at LEDs, position perpendicular to target, measure/estimate dose rather than chasing wattageSleep 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-allMy routine: sunrise/sunset outside first; add targeted device sessions for DOMS, skin, or joint recovery and track results over 4–8 weeksResources MentionedBON CHARGEJOOVV red light Red Therapy red lights use code wellnessmama for a discountMito red lightHigher DoseBONCHARGEI 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 ChristinaHer 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 eventsPeople also actually love being told what to doThe four pillars of conscious relationships and the paradigm shifts they offerMastering 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 shareYour intimacy journey is your life storyNothing real is ever threatened Her prayer she often says around relationships The proactive formula and how to use this to transform reactivity into growthResources MentionedChristina's personal Instagram and WeDeepen on InstagramFollow Christina on Facebook

Episode Highlights With KatieWhat 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-mealSystemic proteolytics: 45–60 minutes before meals or 2–3 hours after; morning on waking or before bed often works wellResources MentionedBioptimizersHealthy Gut

Episode Highlights With PaulHis journey to get to the work he does now The metaphor of dance and how it relates to everythingSomatic 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 testsInductive 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 youThe 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 birthFinding 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 sendsThe energy it takes to build something will always be the energy it takes to maintain itYour life is exactly as you need it to be and how understanding this can shift so muchThe liminal space that lets life be easier and more successful, can be accessed, and how to learn howThe difference between obligation and devotionWhat 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 benefitIf your child lies to you, its because they don’t feel safe. That doesn’t mean its ok, just that it requires different intentionAfter age 7, the primary role of a parent is to be the safe place for them to come back to when they experience the worldWhy to reconsider not giving advice that isn’t asked for even with our children!The devil is only the devil when it is rejectedResources MentionedFollow Paul on Facebook and InstagramHabit Finder Assessment: Measure Your Unconscious Brain PatternsUnmarketability Test

Episode Highlights With KatieWhat 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 aboutDetox myths vs the realityEvidence-backed nutrition for liver heath and the lifestyle levers that move the needleSupplements that have the most evidence and a 4-week practical liver reset plan.Resources MentionedCoffeeProbioticsTaurineGlycineCholine/PCArtichoke leafNACPhosphatidylcholine (sunflower lecithin/PC)Milk thistle (silymarin)CurcuminBerberine

Episode Highlights With KatieWhy your home environment influences your nervous system more than any supplement, diet, or protocolHow light, sound, temperature, clutter, and even colors communicate “safety” or “threat” to your biologyThe difference between a home that keeps you in fight-or-flight and one that supports calm, digestion, sleep, and resilienceHow to create circadian-friendly lighting without expensive devicesWhy 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 stateHow to make your bedroom the most restorative place in your houseKitchen and food environment shifts that support metabolic flexibility and calmKid-friendly ways to create “calm corners,” emotional regulation zones, and self-attunement habitsSimple, practical, inexpensive changes that make your home more supportive of healing, creativity, and connectionResources MentionedDaylight computerCircadian friendly light bulbsFull Spectrum Light BulbUBlockout shadeMy Green MattressJaspr air scrubberChiliPadMayu Swirl (code wellnessmama gives a discount)Cacao CalmLinen beddingWeighted Blanket

Episode Highlights With KatieGrounding 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 livingBest 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 outsideUse 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 canopyGroundies earthing shoesJustine Stenger's Mitochondrial Restoration ProgramDr. Courtney Hunt on Instagram

Episode Highlights With DivyaFertility is one of the most natural aspects of being human, and we are seeing it significantly declineThe male fertility factor that comes into play in as much as 70% of cases, and 1 in 6 couples face infertilityThyroid disorders affect 20 million Americans, with women 5-8x more likely to be affectedWe're exposed to over 80,000 chemicals daily, with less than 1% tested for reproductive safetyIt isn’t just about age.. But what has changed: the environment has changed dramatically. Getting pregnant vs staying pregnant and the different hormones involvedOur body is always on our side so what is going on when fertility isn’t optimal, that our body is trying to tell usHow thyroid hormones also affect fertility for men Tangible guidelines to know when toxins might be to blame and when to start looking at toxinsHow to detox safely if toxins are an issue for youAvoiding the pitfalls of detox marketing and what to try insteadHow quickly things can improve if we address all these factorsResources MentionedDivya Gupta – websiteFolow Divya Gupta on Instagram

Episode Highlights With KatieYour body has more lymph than blood — and why that mattersThe critical role of the lymphatic system in detox, immunity, and energyPractical 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 packsSigns your lymph may need support and how to reset flow naturallyResources MentionedRebounderVibration PlateCastor oil packDry brushing setClearlight SaunaHigherDOSE Sauna Blanket – Use code wellnessmama15 for a discountBeam mineralsEidon minerals

Episode Highlights With DevonThe challenges of modern parenting and how to navigate themWays to simplify our routines, environments, etc.How to cultivate a calm environment in the home that helps support parentingCreating a “yes space” for younger kids where they can play without any safety concernsHow 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 homeHow to cultivate independence at various agesWhat to do about screen time and what research says about how it impacts kidsHow our screen use impacts children as well and how to create healthy habitsWhy modeling is more impactful than telling every single timeChoices within boundaries and how this can help reduce tensionHow to navigate the activity overwhelm and keep kid activities from taking over the scheduleFamily activities and modeling over too much structure at a young ageResources MentionedTransforming Toddlerhood by Devon KuntzmanFollow Devon on InstagramKids Cook Real Food course

Episode Highlights With Devon What is happening mentally and biologically when a child is not calm and feeling triggeredThe lower part of the brain is more developed in young children and they aren’t as strong in impulse control and other skills yetAll parenting moments are opportunities for learning and growthHow to start asking questions from a place of a growth mindset vs a fixed oneAwareness is the first step in creating change and how to cultivate it in parentingLearning the pause and why it is easier in theory than in practice, plus, what to try insteadHow 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 momentsHolding space for your child’s emotions and not sending subtle messages that their emotions aren’t okWhy 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 parentResources MentionedTransforming Toddlerhood by Devon KuntzmanFollow Devon on Instagram

Episode Highlights From KatieWhy controlling kids’ food often backfires and leads to power strugglesThe surprising research on kids’ natural ability to self-regulate food intakeHow to create structure without micromanaging mealsWhy removing “good” and “bad” food labels helps prevent negative food relationshipsPractical strategies I use to raise intuitive eaters at homeResources MentionedCommonsense Childrearing by Thomas Cowan MD

Episode Highlights With RobynHow she came to question supplements and how this led to a deep expose bookWhy what we call “vitamin D” as a supplement isn’t actually vitamin D and why she questions taking itIt isn’t just about good supplement vs bad supplement, but how to evaluate to know what's helpful and what's notWhy some vitamin D supplements have poison control warnings for pets When supplements are not just not helpful but directly harmfulThings to know about fish oil, rancidity, and what the metadata saysUnderstanding B vitamins and why many aren’t what they seem eitherB 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 whyResources MentionedTake Daily: How Supplements Hijack Your Health - Book Follow Robyn on Facebook, Instagram, and X

Episode Highlights With LeediaWhy sugar isn’t the only problem when it comes to kids' oral health and it isn’t even the main thingIt's the microbiome, not the sugar, and what to know about this in kidsThe things that are just as bad as sugar for our kids' teethSafe forms of toothbrushes and oral care for babies and kidsHow 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 treatmentWhat it means if your baby or child is grinding their teeth and what to do about itSigns to pay attention to early on for kids that are related to mouth breathing and airway obstructionWhat the proper position for the tongue is and what to do if yours isn’t naturally thereHer 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 MentionedBreath: The New Science of a Lost Art by James NestorSleep Wrecked Kids by Sharon Moore7 Essential Tips for Optimal Oral Health For Ages 0-18Reversing Dental Cavities In Kids CourseDr Leedia's website and her Instagram

Episode Highlights With LeediaThe incredible links between the oral cavity and the womb, from physical to energeticWhy this connection is so strong and what to know about itHer own story with oral health during pregnancy and how it led to her researchOver 65-70% go through reversible dental issues in pregnancyVaginal tissue and oral tissue are very similar tissues with quick cell turnover and progesterone and estrogen receptorsHow relaxin affects oral healthWhy tooth movement can occur during or after pregnancyThe link between periodontal disease and prenatal risks and poor birth outcomesWhat we can do before, during, and after pregnancy to protect oral healthAll of this actually starts in puberty Your oral microbiome is responsible for 60-70% of your gut microbiome, and that gets passed on to babySugar isn’t the biggest problem for oral health. Acidity is a big problem and how to find the balanceResources MentionedDr Leedia's website and her InstagramNutrition and Physical Degeneration by Weston A. PriceCopper tongue scraper

Episode Highlights With BradleyWhat led to his most recent work, The Heart Code, and what makes it different than his other booksHow emotional energies can become stuck in the bodyOur bodies are made of nothing but energy, and we are beings of pure energyEverything is energy, including emotionsWhat 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 processThe single biggest common denominator for all his patients, and what he learned from this90% of his patients' physical pain was linked to emotional baggageWhat 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 beingWhat heartache actually is, and what is happening in the body during thisMore communication goes from heart to brain than from brain to heartHow can we test our own subconscious mind to see if we have a heart wallOur 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 youHis parting grandfatherly advice for everyoneResources MentionedGet the Heart Code book and special gifts hereDiscover HealingDr. Bradley's Books

Episode Highlights With NaginaWhat changes in metabolism during midlife and why a different approach is neededWhy the body needs more nutrients as we get olderSwitches to turn on in the body so we can burn more fat in midlifeWhy we become more insulin resistant during the midlife yearsOur hormones shift in midlife as women and what these hormone changes do in the bodyWhy muscle mass declines at this phase of life and what to do about thisThe real reason restriction doesn’t work and what does work sustainably for womenOne 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 wellWhat gut changes happen in midlife and how to avoid theseThe real deal about sugar in the body and why it's especially bad during midlifeIngredients you can add to your diet that help your blood sugar be more stableThe best metabolism-boosting foods that help support metabolism Why protein is especially important for women in midlife and how much we actually needThe thermic effect of protein and how to use this to your advantageTop carb choices that boost metabolism and why skipping them entirely leads to cravingsKey nutrients we need and have trouble getting from food in the modern worldResources MentionedSweet spice cheat sheetFat burning food framework FREE 5-Day Metabolism Boost Workshop (starts January 12!)Masala Body website and on Instagram

Episode Highlights With the Holistic KidsThe problem with ultra-processed foods and how these are destroying kids' healthWhy they consider ultra-processed foods to be fake foods and a science experimentWhat actually is an ultra-processed food?How kids get addicted to ultra-processed foods created in labs for this reasonThe “global diet of doom”These foods are linked to dozens of chronic health conditionsResources MentionedThe Teen Health Revolution: Unlocking Lifestyle Secrets for the Mind, Body, and Soul - bookThe Holistic Kids Show podcast

Episode Highlights With Holistic KidsWhat the current generation of kids is facing, without even always realizing itHow mindfulness applies to kids todayWhy they started their podcast and why this topic is so important to themTheir insight into why kids and teens don’t want to open up to parents and what parents can do to create a more open environmentParents should listen to learn, not listen to reply and give adviceProblems from not being mindful and the benefits to kids and teens of mindfulnessThe key challenges that teens are facing today and ways to helpHow to go from a state of mindlessness to mindfulness, especially for teensTheir top tips for kids and teens to be more mindfulHabit stacking for kidsThe importance of nature, especially for kids and teensHow kids and teens can cultivate purpose in their own livesThe importance of gratitude and the physical benefits to kidsTheir habit of finding ten things to be grateful for each morningResources MentionedThe Teen Health Revolution: Unlocking Lifestyle Secrets for the Mind, Body, and Soul - bookThe Holistic Kids Show podcast

Episode Highlights With TylerHow often he talks about stress with patients and why this is such an important factorWomen handle stress differently than men, and why this doesn’t have to be a bad thingWhat our cycle and our digestion directly tell us about our healthWhy women and men handle stress differently (hint: there’s an adrenal reason)What happens when we are stuck in fight or flight long termThe effects on gut health and gut lining when we have chronic stressTop steps to support the gut and address the nervous system in high stressUniversally helpful techniques, like breathing techniques, to help address stressThe role of sleep and fastingResources MentionedThe Wellness Way on X and on FacebookDr. Tyler Kruse and The Wellness Way on InstagramThe Wellness Way Coralville

Episode Highlights With TylerHow he got into gut and skin health work and his personal story with itPeeling 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 underneathThe autoimmune connection and how almost everything can be resolved Looking at gut and diet and what IGG food allergies areA lot of people are constipated and don’t realize it Key signs that an issue is more than just skin deepSurprising 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 thinkThe biggest triggers he sees for skin issuesResources MentionedThe Wellness Way on X, on Facebook, and on InstagramDr. Tyler Kruse and The Wellness Way on InstagramThe Wellness Way Coralville

Episode Highlights From KatieThe 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 MentionedCatch

Episode Highlights With CristiHer incredible story with breast implant illness, fibroids, and autoimmune issuesWhy she was so interested in health conferences and what this led to for herWhat she learned through bodybuilding, getting sick, and uncovering her underlying autoimmune issuesHow the “no pain, no gain” mindset is harming women and how we can shift to something more positiveIf we're in sympathetic nervous system dominance we will break down muscle even if we're doing everything rightAnabolic vs catabolic and why understanding this is importantBreaking the good girl conditioning and how she began to deconstruct this in her own lifeThe four beliefs keeping us exhaustedA lot of us are in burnout because we aren’t getting basic nourishment and our blood sugar is unbalancedThe happiness comes from success lie that's so easy to get trapped inLetting 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 healingResources MentionedCC Dry Needling website and on InstagramCristi's InstagramThe Four Agreements - bookDr. Joe Dispenza's Books

Episode Highlights With CristiWhat dry needling is and how she uses this modalityThe things happening to the body physiologically during dry needling Why muscles became acidic after injury and how to replenish and fix thisHow muscle voltage changes and how this impacts us and is linked to painDry needling is a mechanical disruption of the tissue fibers of the muscle in a knotThe four pillars of healing: Reset, repair, replenish, respectWhat 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 movementHealthy, well used muscles don’t exhibit trigger pointsIn a perfect world, how often to dry needle When in our cycle to dry needle as womenAll of the things dry needling can be helpful withResources MentionedCC Dry Needling website and on InstagramCristi's InstagramThe Body Keeps the Score - Book

Episode Highlights With JustineHer background in cell membrane medicine and what she learned in thisUnderstanding mitochondria and phospholipids and fatty acidsWhat we don’t understand about mitochondria and why they aren’t just the powerhouses of the cell and what else they doEinstein: the environment determines how the particle behavesWhat the real biggest needle movers are for healthWhy she tries to use technology outside to minimize the downsidesWe 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 originThe biggest exposure to human health today is the exposure to non-native EMFs and blue lightLight and dark cycles are foundational for mitochondrial and overall healthWhy we were designed to be connected to natural infrared light (outdoor light) all day longMitochondria 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 eyesNeuropsin 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 voltageHow to support cell membrane and cellular voltage to naturally support redox and detoxMelanin is not just a pigment but a biological semiconductor and heavy metal chelatorWhy a tan is one of the most proactive things we can do in today’s world! And melanin is protective against non-native EMFsHow phospholipids are so important and what we don’t understand about themWhy 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 foundationalThe membrane is the brain of the cell and supporting this makes a huge differenceHer take on fish oil and why she would never recommend or consume itIn nature, EPA and DHA are always found within a whole food matrix: fishWhat 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 MentionedMitochondrial Restoration Program Fatty Acid Biochemistry WebinarJustine on InstagramHealthy home lighting

Episode Highlights With KatieHow 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 MentionedBiOptimizers 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 clockThe weird but effective tools I swear by: mouth taping, barefoot grounding, and moreWhy sauna, cold therapy, and protein breakfasts are in my non-negotiables listHow to build your own list of non-negotiables to feel your bestResources MentionedBeam Minerals and LMNT electrolytesMagnesium BreakthroughMouth tapeBarefoot shoesSauna blanket and Sunlight Infrared SaunasCold plunge tubBlackout CurtainsChiliPadInfrared PEMF matBioChargerRed Light Therapy

Episode Highlights With FarazWhat's early, normal, and late for gray hair The factors that contribute to gray hair and what we can actually do about themSome 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 factorsHow hydrogen peroxide comes into play for gray hair and what we can do about itSunlight pros and cons for gray hairWays to reduce and slow graying hair and how much of a difference we can expect to seeThe biggest changes come from early interventions and what to do whenResources MentionedFullyVital hair products - use code WELLNESSMAMA for 15% offAnti-aging Hacks and Fully Vital Hair on Instagram

Episode Highlights With Faraz KhanHis own personal story with hair loss and how it dramatically impacted himHow 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 lossNumber one cause of hair loss in women and menHow stress relates to hair loss and what we can do about itHow vitamin D, B12, zinc, and iron are important for hair Why he recommends water based serums daily over oily or thicker serumsHis take on scalp massages and how to do them the right wayHow low circulation comes into play with hair lossHis recommended protocol that is most effective in the fewest stepsThe maximum length for a hair derma roller is 1mm and best practices for derma rollingThe truth about red light for hair and how to use itSpecific tips for dry or brittle hairHis specific products with money back guaranteeResources MentionedFullyVital hair products - use code WELLNESSMAMA for 15% offAnti-aging Hacks and Fully Vital Hair on Instagram

Episode Highlights With CristinaWhy hair loss is so common and why it doesn’t have to beHer 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 causeThe 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 itBeauty sleep is a real thing… what happens when you don’t get enoughHow hormones come into play and how low estrogen can lead to hair lossWhat happens when we have less scalp circulation and how scalp massage can help a lotWhy most hair products don’t work and can leave your scalp worse than before An important warning about silicone and how it harms your hairHair follicles go dormant but not dead… how to wake them upFoods that directly help support hair healthHow scalp care is a major factor in regrowing hairThree steps to proper scalp careA DIY haircare serum you can make yourself A super special offer on her highly effective scalp serum that works as well as medical optionsResources MentionedEverbella Hair Serum - Discount for Wellness Mama

Episode Highlights With DaveWhat led to him writing a book about meditation and what surprised him mostWhy 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 biohackingWhat makes this book different from any other books about meditationMeditation as it's typically understood is a waste of time- here’s whyFalse: 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 thisTechniques that go beyond meditation to amplify the resultsUnderstanding the actual goal of meditation to get real results and not just waste timeSomatic practices and why these can work most quickly The recipe he uses with top executives called the RESET method, which is a somatic practiceDark is one of the most underrated supplements in the world… here’s whyHow to change your state, just with lightHow he and I both experienced absolute darkness in a cave (separately), and what we learned from thisYour body processes reality before you have time to thinkWhat's missing from meditation and psychology teaching and how understanding this can be life-changingResources MentionedHeavily Meditated: The Fast Path to Remove Your Triggers, Dissolve Stress, and Activate Inner Peace by Dave AspreySmarter Not Harder: The Biohacker's Guide to Getting the Body and Mind You Want by Dave Asprey

Episode Highlights With KatieWhy what annoys you in others often points to unhealed parts of yourselfHow Carl Jung’s shadow work explains projection and self-recognitionPractical tools to turn triggers into growth opportunitiesReal-life examples of how “spotting it” led to personal breakthroughsJournaling prompts and self-inquiry methods to reframe irritations into insightsResources MentionedCarl Jung's booksJournal

Episode Highlights With CarolynYeast is normal, yeast overgrowth is notWhat 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 intestineYeast 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 overgrowthThe 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 importantThe lesser known symptoms of yeast and why things like rashes can be a good signThe thyroid, yeast, and magnesium connection and how supporting magnesium and managing yeast can improve thyroid healthHow hormones, including birth control pills, can lead to yeast overgrowth Unique protocols for supporting the body in beating yeast overgrowth and getting back into balanceThe immune system is so affected by yeast that with yeast overgrowth it's easy to develop other infections and conditionsHow parasites come into play and why fixing yeast also helps the body eliminate parasitesHer protocol for addressing yeast without stressing the body outImportance of food based vitamin C and ascorbic acid Yeast overgrowth and mineral deficiency are directly related to autoimmune disease and she explains how!Resources MentionedRnA ReSetPico Silver supplementFlora Revive supplementThe Yeast Connection - book

Episode Highlights With KatiePrioritize sleep—it’s more powerful than most supplementsStart the day with sunlight and minerals. Light is keySmall, consistent habits beat drastic changesMovement (especially walking) is underrated medicineRelationships, community, and emotional health matter as much as dietKids thrive when parents focus on connection, not perfectionNature heals—sun, earth, and water are fundamentalFrom a more fear based place to a complete confidence in the body’s ability to heal, the harmony of nature, etcMy beliefs list gets shorter and shorter and my questions list gets longer, and I love thisWhy I'm now a supplement minimalistMotherhood: shifting from control to connection (“unparenting”)Health is not about doing more, but about aligning with nature and simplicityMy non-negotiables are different: light, minerals, hydration, peace, connectionResources MentionedFunction Health lab testingReMyte Minerals

Episode Highlights With SarahLight and leptin and how these interplay with each otherThe importance of leptin and what it isAll of our hormones are circadian How to support these hormones naturallyLeptin wasn’t even discovered and studied until 1994 and why we still don’t hear much about it even thought it is so importantHow this interplays with thyroid health and why this is important What it means when leptin is low or highThe mitochondrial aspect of these hormones and how light environment impacts thisHow much our light environment affects almost every aspect of healthMost important factors we can shift in our light environmentWhat to know about UV light and how much of each type of light we needWhat red and infrared light at sunrise and sunset do for hormones and mitochondriaWhy hunger in the morning is a good thing and important to haveRed 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 safetyHer own amazing fertility journey and how these factors helped even when IVF failedThyroid specific advice for supporting the thyroid and tapering off medsHow a leptin reset can help and how to do itStrategies for timing food and carbs with the sun to get nourishment without gaining weightHer best tips for leptin reset and getting all these things into rangePerimenopause and how light and leptin come into playResources MentionedAll of Sarah's courses - Use code Katie for 15% offMyCircadianAppSarah's website, her Instagram, and YouTubeEvolving Wellness PodcastSarah's Free EbooksFunction Health lab testing

Episode Highlights With BrittanyWhy this work is so important, especially for momsHow babies co-regulate with moms for several years and how our children borrow our nervous systems for several years until theirs' developHow dysregulated nervous systems affect parenting and the parent child bondChildren 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 issuesPerfection 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 attachmentSomatic 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 familiesHow movement is so helpful for the nervous systemWhat resourcing is and how doing this for just a couple minutes a day can be really helpfulHow attunement is so important and can be helpful even if we're personally not regulatedWays to help our kids develop healthy nervous system regulation and attachment.Her advice for those struggling with mom guilt.Resources MentionedBody First Healing ProgramBrittany on InstagramBody First Healing - the book

Episode Highlights With BrittanyWhat polyvagal theory is and the updated science of the nervous system Somatic Experiencing Practitioner and what this meansThree principles of polyvagal theory: hierarchy of responses, coregulation, neuroception Humans have a bioligcal imperative to be in connection with othersWhat glimmers or safety cues are and how to understand these Misconceptions and misinformed ideas related to nervous system regulationRegulation does not mean being calm, cool, and collected all the timeWhat somatic experiencing is and how it can be helpful in processing emotions and physical symptomsSteps you can take and try now to support your body, emotions, and nervous systemTrauma doesn’t always come back as a memory but can come back as patterns and reactionsHow to know if exhaustion is going into shut down or just the body finally being able to restWhy we actually have to go through fight or flight to climb the nervous system ladder When things can feel worse before they feel betterWhy the nervous system prefers predictable over safe at times and why slower is faster when it comes to the nervous systemWe will never be fully healed and releasing that expectationResources MentionedBody-First Healing: Get Unstuck and Recover from Trauma with Somatic Healing by Brittany PiperBody First Healing ProgramBody First Healing on InstagramThe Body Keeps the Score by Bessel van der Kolk M.D.

Episode Highlights With KatieHow she got into meditation with a baby and a toddlerHer entrepreneurial story and how it eventually led into meditation workWhat she would say to the mom who feels like she doesn’t have the time, space and patience to meditateWe all know the benefits of meditation… how to actually make it a habitThe health benefits of meditation and why these are just the side benefit to herMeditation is one of the most powerful tools to get to know ourselves The simple meditation tools she recommends for moms especiallyMini meditations for moms and a couple quick actionable tools Aligning meditation with habits you already have like brushing teeth to help it stickSeparating the voice of ego from the voice of intuitionHow 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 momResources MentionedWomen's Meditation Network on Instagram and FacebookKatie's website

Episode Highlights With LindaWhy 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 healthHow she got a ND degree and began researching breast health and has done this for 18 yearsThe surprising connection between oral health and breast health Importance of salt and how this connects to breast healthHow being low in minerals can lead to breast problemsMinerals are one of the most important things in our bodies and nothing works without mineralsResources MentionedWAVwatch - use code wellnessmama for a discountBRAS ThermographyHeal your Body by Louise HayBream MineralsEidon MineralsThe Calcium Lie

Episode Highlights With LindaHow being deaf in one ear led her to research sound and vibration and led to the work she does nowThe healing power of sound and vibrationEinstein said future medicine would be the medicine of frequencies The history of sound healing and frequencies and how this was pushed out of modern medicineChemical frequencies (from supplements and pharmaceuticals) vs WAV frequenciesWhy we don’t even have to hear a frequency or sound to benefit from itNew evidence on how sound and frequency can be beneficial Research shows that nerves may not be electrical, but sound pulsesHow the WAVwatch works The most common settings and some amazing stories with these frequenciesWhy this is safe for pregnancy, children, medical conditions, etc.Resources MentionedWAVwatch - use code wellnessmama for a discount

Episode Highlights With NathalieWhat the latest research is saying about peptides and what she’s studying and tryingBioregulators and how they work so uniquely Peptides by definition are small proteins and often fragments of naturally occurring peptides in the bodyAbout 7,000 peptides have been identified Bioregulators are only 2-5 amino acids in lengthHer take on GLP-1s and important things to know if you try themWhat testing and data she looks at and considers most important Iron overload and why it isn’t talked about muchBlood and microbiome testing and which ones are worth doingHer take on regenerative medicine and longevity Ovarian aging and how this ties to body agingResources MentionedFollow Nathalie on her website and on InstagramHer podcast Longevity with Nathalie Niddam Function Health

Episode Highlights With GeorgiaHow the inner critic turns off when we drinkWe think we have a drinking problem, yet it's often a thinking problem or a stress problemThere's always an emotional reason for regular over-drinkingWhy some people drink to “become a better version of ourselves” if we believe we are more fun, relaxed, etc., when we drinkHow this also relates to food and eatingTools 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 scriptA self-hypnosis technique you can try and use today for free at home right awayHow to use affirmations in the most powerful way including “it’s safe to be me”What the future technique is and how to use itResources MentionedGeorgia's website - use code Katie001 for 25% off all progams (limited time!)Follow Georgia on Facebook, Instagram, and X.

Episode Highlights With GeorgiaWhat 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 itThe inner critic creates detachment and feelings of not being good enoughOur children pick up on the energy of our inner criticEveryone’s inner critic is saying similar things and it doesn’t go away but we can learn to tame itThe 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 betterWhat hypnosis is and how she uses it to help peopleHow to use self hypnosis to help address some of these core beliefs Why hypnosis is so effective and how to learn self hypnosisWhen you are in hypnosis, your brain really thinks you are there in that experience so it is a very powerful toolWith hypnosis, you don’t have to go back into the memory or the past to healResources MentionedGeorgia's website - use code Katie001 for 25% off all progams (limited time!)Follow Georgia on Facebook, Instagram, and X.

Episode Highlights With KatieWhy grip strength is one of the top predictors of longevityWhat low grip strength says about your nervous system and overall healthSimple ways to test grip strength at homeHow grip strength connects to full-body strength and fall riskThe difference between passive and active grip strengthHow farmer’s carries and dead hangs improve your whole systemWhy we lose grip strength with age—and how to reverse itTools and tips for training grip in everyday lifeThe role of protein, collagen, and recovery in maintaining strong handsA no-gym approach to stronger grip using real-life movementsResources MentionedGrip strength testerPull up barGrip strength trainersKion creatine or creatine from Bulk Supplements. Organifi Creatine Gummies

Episode Highlights With CarolynWhy symptoms are messengers and gifts and how to listen to themCommon reasons people go to doctors: fatigue, sleep issues, etc., and what they indicateHow these ions support our 45 miles of nerves and hundreds of musclesWhat stabilized ions of minerals are and how they trigger healing enzymesWe 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 activateResources MentionedReMyte Mineral Solution use code wellnessmama for a discountAll Completement Formulas from RnA ReSet - use code wellnessmama for a discountDr. Carolyn Dean's websiteDr. Carolyn's books

Episode Highlights with CarolynSome of the many reasons why magnesium is so importantThe reasons why magnesium deficiency is so common in the modern worldMagnesium is necessary for fertility and healthy pregnancyHow it comes into play with detox and sleepStress depletes magnesium and why it's impossible to get enough from diet anymoreHow fluoride and related drugs deplete magnesiumCalcium and mineral channels and how these can interplay100 years ago we were getting 500mg a day of magnesium from diet and now we barely get 200mg800 enzyme processes in the body need magnesium to function properlyWhy women are especially prone to magnesium deficiency9 minerals are needed to make thyroid hormonesMitchondria need magnesium to make energy and when we don’t have enough we have lower energy and brain fogHow to know if you're low on magnesium and why testing isn’t needed or accurateMagnesium is the most important mineral and only 1% is in the blood so blood testing isn’t accurateResources Mentioned BiOptimizers Magnesium use code wellnessmama for a discountReMyte Mineral Solution use code wellnessmama for a discountAll Completement Formulas from RnA ReSet - code wellnessmama for a discountDr. Carolyn Dean's websiteDr. Carolyn's books

Episode Highlights with AimieWhy she started this line of study after she foster parented while in medical schoolAssumptions about trauma that turned out to be all wrongThe reason therapy might not be the solution, or certainly not the only oneHow trauma is connected to our physical health and why this matters so muchCreating inner safety… and why this sounds so simple but can be tough to actually doWhat 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 bodyHow to begin to recognize trauma in ourselves and in our childrenTrauma stored in the body will always trigger survival mechanisms that can be subtle coping mechanisms or patterns of disconnectionThe physical reactions that can be tied to trauma including skin reactions, digestive issues, immune system, brain inflammation, and moreWhat 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 trappedThe nervous system component of healing What ventral vagal/parasympathetic is and why it is helpful for healingResources Mentioned21 Day Journey programBiology of Trauma book Biology of Trauma podcast

Episode Highlights With SinclairThe nervous system connection to gut health and all health issuesWhy it isn’t an accident that everyone is becoming nervous system curiousHow the modern lifestyle isn’t naturally supportive to our nervous systems and things we can do to shift thatThe body is brilliant and is having a perfect response to what is going on… and how we can understand that moreMost of the body’s communication is happening at the bioelectrical levelMany chemicals are neurotoxic in nature which means they harm the nervous systemWhat Soma support is and how it can benefit the nervous systemPractices 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 issuesWhy the body doesn’t allow us to go into healing states if the nervous system doesn’t feel safeUnderstanding the liver and gallbladder connectionWhat liver flukes are and how she got rid of themResources MentionedFollow Sinclair on Instagram and Detox RejuveNationRapid Gut Reset

Episode Highlights With SinclairHow she had to personally learn this the hard way and how it was a big piece in her health journeyThe limitations of labs when it comes to parasites and gut healthParasites are really good at hiding and the limitations of each lab testHow anxiety, depression, and fatigue can be connected to parasitesYou 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 workHow to tackle parasites correctly to minimize stress to the bodySupplements are only about 25% of a parasite protocolImportant steps, timing, and specifics to understand when addressing parasitesHow to support drainage pathways and really important steps to knowThe liver does over 500 jobs- detox is just one of them, and how to support the liverResources MentionedFollow Sinclair on Instagram and Detox RejuveNationRapid Parasite Release

Episode Highlights with David and JohnRed flags when it comes to supplements and what to watch forUnderstanding bioavailability when it comes to supplementsSynergy in supplements and how this can take something from 1+1=2 to 1+1=10How to get a much larger effect from supplements when synergistic then when taken aloneWhat sulforaphane is and how it is so beneficial - it has 39 pro-health mechanisms in the literatureCurcumin and how bioavailable forms are a highly underrated supplementSupplements that give the biggest bang for the buckToxins and nutrient deficiencies and their role in chronic diseaseResources We MentionMara LabsBrocElite

Episode Highlights With Mara LabsWe're made of salt and have an inner ocean within usOur inner “salt sink”, which is a place where salt reserves are stored in our bodyIf you under-eat salt, this will start depleting your saltProblems that increase when we don’t get enough saltHow the kidneys come into play The myth of too much salt leading to hypertension and high blood pressureOnly 25% of the population is salt sensitiveThree classes of people: inverse salt sensitive, salt sensitive, and salt resistant, and how to know which you areEvery study ever done there is a group of people known as inverse salt sensitiveWhy the current guidelines around salt consumption are not just wrong, but possibly dangerousThe real story of sodium and longevity - and it's often higher than the average person eatsHow 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 helpfulThe not well understood connection between supplements and how they impact saltResources We MentionMara LabsMagnesium BreakthroughLMNTPotassium

Episode Highlights With CourtneyWhy this conversation is so important right now, and why 74% of adults are obese or overweight and over 50% of kids areNon-alcoholic fatty liver disease didn’t even exist decades ago, and it's now rampantHer own journey into health and wellness The biggest offenders and contributors to why we're seeing this drastic rise60% of Americans’ diets are coming from ultra-processed foodsThe real problem with food dyes and the sneaky places they're hidingLinks between food dyes and behavioral issues, cancer, and why most countries have banned themWhy glyphosate is such a big problemMisleading 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 fast20% of Americans' calories come from seed oilsThe role of big agriculture and government subsidiesUnderstanding GMOs and how they impact usWe'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 MentionHer InstagramRealfoodology - WebsiteRealfoodology - PodcastCommon Ground DocumentaryKiss the Ground DocumentaryMy Health Forward - Regenerative Farms

Episode Highlights With HannahHannah calls herself a farmer of microbes and she sees fermentation as a sacred practiceThe resurgence of ancient wisdom though regenerative farmingThey do DNA sequencing on all of their culturesHow to cultivate your microbiome at home by making your own fermented foodsWhat to know about fermented products and sugar and why sugar in ferments is differentHow to mitigate excess sugar in kombucha and how sugar in kombucha isn’t a bad thingThe flavors of health are sour and bitterWhat 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 needsHow fermented foods help remove toxins from the bodyBacteria affects ancient wisdom and ancestral lineage in the modern worldWhat a scoby is and how it is a metaphor for global communityHow to get started with fermentation and it is easier than you think!Resources We MentionKombucha KampThe Big Book of Kombucha: Brewing, Flavoring, and Enjoying the Health Benefits of Fermented Tea by Hannah Crum

Episode Highlights With HannahHow fermentation makes nutrients more bioavailableWhy we are bacteriosapiens and we have a very intimate relationship with bacteriaBacteria isn’t always a bad thing and fermentation was used for preservation for a long timeFermentation is digestion happening outside the body and how it reduces antinutrientsFermented foods are our bacterial heritage The gut is actually the first brain and the mood/hormone connection to fermentsHow fermented foods can improve skin when used internally and externallyWhat a scoby is and how it can be used in skincare and kombucha as a tonerMicrobes and the nutrients that they createLesser known microbes and ferments that she recommends trying How microbes can help us reclaim our inner sovereignty and intuitive healthResources We MentionKombucha KampThe Big Book of Kombucha: Brewing, Flavoring, and Enjoying the Health Benefits of Fermented Tea by Hannah Crum

Episode Highlights With KatieWhat the lymphatic system is and why it matters for immune health and detoxHow the lymph system works (and why it needs your help to keep moving)Surprising ways lymph stagnation can impact your healthHow daily movement and walking support lymph flowWhy hydration and minerals are non-negotiable for detoxSimple self-lymphatic massage techniques you can do at homeThe benefits of dry brushing and how to do it correctlyPros and cons of vibration plates and how to use them wiselyHow hot/cold therapy and breathwork can activate lymph movementNatural herbs and supplements that support lymphatic drainageWhy consistent, gentle practices work better than aggressive detoxesResources MentionedRebounder (found on amazon)Vibration Plate (found on amazon)beam mineralsEidon mineralsMasszymesNatural Actions water structurer

Episode Highlights With EmilyWhat she’s learned in working with hundreds of women on GLP-1sHow hormones play a role in midlife weight gain and increased metabolic problemsFor women, weight can be so deeply personal, and why the person you are becoming in a weight loss journey is so importantThe mental health connection that often gets ignoredHow GLPs affect hormones and what to be aware ofWhat happens physiologically with rapid weight loss and thyroid changes to be aware ofMany 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 responseResources MentionedEmily Sadri - WebsiteFollow Emily on Facebook and Aurelia Women's Health on FacebookFollow Emily on Instagram and Aurelia Women's Health on Instagram

Episode Highlights With EmilyWhy perimenopause isn’t a problem but a clue and what the data actually saysSymptom treating vs dialing in and extending positive physiologyWhy she doesn’t even like to use the word perimenopauseEstrogen is lowest on day 1 of the cycleWhat hormones fluctuate and when in a monthly cycle How monthly hormone fluctuations affect every aspect of health for womenSome things we don’t understand about our cycleCancer protective parts of the cycle and why most breast cancer occurs after menopauseOne 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 menopauseNew tools for tracking cycle and hormones at homeHer take on HRT and how to navigate it in a rhythmic and cyclic wayResources MentionedEmily Sadri - Website  Follow Emily on Facebook and Aurelia Women's Health on FacebookFollow Emily on Instagram and Aurelia Women's Health on InstagramInito Hormone TrackerMira Max Fertility Monitor

Episode Highlights With LeighWhat POTS is and what the symptoms areHer daughter's story with POTS and how she learned so much through this storyThe mindset shifts that started the healing journey for themNutritional and lifestyle factors that they started with and the support team they builtHer daughter's decision that began the whole journey Inflammatory foods they removed and extra support they added inThe two foods groups worth experimenting with removing: gluten and dairy How exercise helped and the baby steps they started withThe most underrated healing tools: breath, sunshine, walkingResources MentionedLeigh's websiteTeen Wellness GuideOura Ring

Episode Highlights With LeighWhat we are seeing with the epidemic of teen mental health issuesHer 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 emotionsAre we overmedicating teenagers especially?I am vs I feel, and an integrative approach to helping kids build this skillThe gut connection and how we house a lot of hormones in our gut, as well as most of our immune systemThe 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 thisResources MentionedLeigh's websiteTeen Wellness GuideFollow Leigh on Instagram

Episode Highlights With KatieHow to use the D Minder app to optimize vitamin D from sunlightThe surprising benefits of swapping overhead lights for a salt lamp at night-Why blue-blocking light and gentle light hygiene can improve sleepWhat makes Slacka different from other energy drinks (and why paraxanthine matters)How functional ingredients like 5-HTP and electrolytes support mood and hydrationHow fascia work on the face can lift, sculpt, and relax without needles or BotoxThe connection between fascia, lymph drainage, and facial tensionSimple lifestyle swaps that can improve your energy, mood, and sleep qualityRapid Emotional Rewiring free first session and bonus giftResources MentionedHealthy Home Lighting - Use code wellnessmama for a discountSlacka drinkFace StickSalt LampRapid Emotional Rewiring

Episode Highlights With JenThe different phases of the menstrual cycle and what cycle syncing isFollicular vs ovulatory vs luteal vs menstrual phases and how to support eachWhen 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 sprintsFasting and women and cycle considerationsHow 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-syncingResources MentionedOura RingGlucose monitorJen's Peptides 101 courseHer websiteFollow Dr. Jen on Facebook, on X, Instagram, and YouTube

Episode Highlights With JenHow she got into integrative medicine with a hormone-specific approachWhat happens to hormones during perimenopause and early symptoms that women may not noticePMS 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 youSymptoms 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 lifeBeneficial supplements and peptides for supporting hormones Phase 1 and Phase 2 detoxification support, as well as pregnancy and breastfeeding supportNAC and how glutathione comes into play in a big wayMethylation factors and co-factors Her take on GLP-1s and hormone implications, why cycling and small doses are importantMindset and other significant shifts to be aware ofResources MentionedJen's Peptides 101 courseHer websiteFollow Dr. Jen on Facebook, on X, Instagram, and YouTube

Episode Highlights With Julie She does Japanese drumming and fire dancing as hobbiesThe underlying factors with ADHD that can be influenced by dietThe 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 neurodiversityFood dyes, sugar, and other top dietary offendersHer tips for implementing dietary changes, especially with picky eatersTop dietary strategies she finds helpful for kids with ADHDHow low salycilate diets can be especially helpful and what the Feingold Diet isThe gut/brain/microbiome axis and how this can be helpful in supporting kidsResources MentionedThe Personalized Autism Nutrition Plan: Nourishing Hope for Kids with ASD, ADHD, Anxiety, and Neurodevelopmental Delays - Julie's bookFollow Julie on Instagram, Facebook, and on XNourishing Hope website, BioIndividual Nutrition Institute

Episode Highlights With JulieWhat we know about autism and why it isn’t just isolated to the brainWhere she starts when working with people with autism and how removing inflammatory foods and adding nutrient dense foods can helpThe top things she recommends avoiding in general and especially for anyone with autismTypes 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 researchDifferent interventions they looked at and studied Their study showed that diet was statistically even more significant than supplements for improvementAbout 30% of kids with autism have mitochondrial dysfunction, so carnitine can be helpful for someLifestyle factors we can implement to support kids, especially those on the spectrumWhat studies say about nature, light exposure, and physical activity for kidsHow sleep comes into play and can be a big challenge for children on the spectrumResources MentionedThe Personalized Autism Nutrition Plan: Nourishing Hope for Kids with ASD, ADHD, Anxiety, and Neurodevelopmental Delays - Julie's bookFollow her on Instagram, Facebook, and on XNourishing Hope website, BioIndividual Nutrition Institute

Episode Highlights With SheilaHer personal journey with nervous system health and the energetic side of healingKids resonate with the predominant adult in their household and how to improve thisThe difference between healing and curing and how the nervous system comes into playAn amazing case study of one of her patients who had dramatic improvementSimple tips for supporting the nervous system and little habits that make a big differenceHow to support kids in nervous system regulation with simple habitsHow nervous system regulation relates to gut health and nutrient absorption Physical activity supports the nervous system, especially in kidsNervous system support tips for adults and what she doesKids feel what we feel, not what we sayHow to nurture more playfulness and belly laughing in your familyResources MentionedHealthy Kids, Happy Moms: 7 Steps to Heal and Prevent Common Childhood Illnesses by Sheila KilbaneSheila Kilbane - Website

Episode Highlights With SheilaHow she has four kidneys and jokes that if anyone needs a kidney to call herSetting the foundation before supplements and what this meansHow digestion and cellular health come into play for true wellnessWhy the cell wall matters and how we often ignore this pieceHow to create healthy cell wallsHer order of events for supplements to optimize gut and cell wall healthWe get a bump in inflammation when we eat and how she uses this to our advantageShe treats supplements like medication and gauges results carefullyHer timeline for integrative supplementation Proteins get broken down and absorbed to make up neurotransmittersThe 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 sunProtein in kids and how to help them get enough, and help them digest it wellNervous system factors that come into play especially for kidsResources MentionedHealthy Kids, Happy Moms: 7 Steps to Heal and Prevent Common Childhood Illnesses by Sheila KilbaneSheila Kilbane - Website Integrative Supplement Guide

Episode Highlights With KatieWhy sunlight is essential for mitochondria and cellular energyThe role of light in hormone balance, mood, sleep, and immunityWhy the right kind of light exposure reduces disease riskHow to safely and effectively get sun (without fear)Myths about sunscreen, windows, and indoor lightingTactical shifts to optimize circadian biology and light signalingResources MentionedBlue light blocking bulbsBlue light blocking glassesDaylight computer

Episode Highlights With JabanWhat PANS and PANDAS are, and what the key differences areThe different causes of the same neuropsychiatric symptoms and figuring out the underlying issueThere are adult versions of these conditions as wellEarly warning signs of PANS and PANDAS to watch for in children and the autism connectionAutoimmune encephalitis symptoms in kids and why this can be so dramaticWhy this can be a very fast onset and can be triggered by illness 75% of adults in the US have some form of chronic symptomKids 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 addressWhy not take an extreme treatment approach that overwhelms the bodyWhat his roadmaps for healing look like and the order he follows to best support the bodySupplements that are specifically helpful with things like PANS and PANDASWhen medications are helpful and what else to do alongside themWhen you remove the reasons the body is stressed, it's no longer stressedThe top diet and lifestyle supportive steps to let the body heal he most commonly uses and why he doesn’t do long term restrictionResources MentionedDr. Jaban’s website, his Instagram, TikTok, and Facebook

Episode Highlights With Dr. JabanWhy mold exposure is so common and yet still so unknownMold is everywhere, but it's the amount and type of mold that matters in a home environmentCommon mold symptoms that many people miss and specific symptoms in kidsThe tests he runs to see if a person has mold exposure and home tests he usesSodium and potassium levels as indicators of chronic stress or mold exposureUrine mycotoxin test for mold levelsGenes that make someone more susceptible to mold damageThe most common ways to support drainage pathways and support the body in healingSupplements he recommends to help support drainage protocolsLimbic, somatic, and vagal nerve activities can help the body healHow he addresses the nervous system and “does physical therapy on the brain” to get the body ready to detoxWhere to start for dealing with mold, chronic infections, autoimmunity, and moreResources MentionedDr. Jaban's website, his Instagram, TikTok, and FacebookERMI mold test for the home

Episode Highlights With AngelaHer incredible story from starting as a biochemist to being on American Ninja WarriorThe dramatic and shocking moment that happened to her on national TVHow 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 competitionsPutting a deadline on the tough emotionsWhat 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 challengesIt’s never too late to get strongerMindset first and taking that first delusional action and baby stepResources MentionedAngela's website and InstagramWhat if it all goes right? - podcastPull-up Revolution course

Episode Highlights With AimeeWhy 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 challengeCore mindset shifts that can make a massive differenceListening to symptoms as messengers of your body working hard to protect youEstrogenic things in our environment and how they impact our health in midlife Mood based symptoms to pay attention to as indicators of hormone shiftsThe cortisol and progesterone connection Her suggestions for midlife lab testing and what to test forWhy she encourages saliva testing and addressing adrenal health as wellHow MTHFR genes come into play in understanding this phase of lifeMost impactful diet, lifestyle, and other factors to focus on in midlifeResources MentionedCarolina Integrative Medicine - WebsiteNormal Doesn't Have Side Effects - BookDr. Aimee on TikTok, YouTube, Facebook, and Instagram

Episode Highlights With AimeeThe pivotal moment in her career that led her to blend conventional and holistic medicineNormal doesn’t have side effects and what this actually meansHow normal lab ranges are calculated and why they aren’t as straightforward as you thinkThyroid and thyroid testing: what to know and what results meanThe actual ideal TSH range, what to look for, and what ideal lab results should beHer approach to natural thyroid balancingMy own lab results that show that my Hashimoto's is entirely goneImportance of selenium and iodine How gut health and inflammation come into play in thyroid and autoimmunity Her gut healing and detox phase for liver supportThe effect of hormones on thyroid issues and why these spike in pregnancy and menopauseThe connection between adrenal dysfunction and thyroid healthUnderstanding high cortisol and what else we need to look atVitamin D and sunshine - understanding optimal ranges and why 50-70+ is idealHow to support your liver and therefore support your hormones + How to know if it needs supportResources MentionedCarolina Integrative Medicine - WebsiteNormal Doesn't Have Side Effects - BookDr. Aimee on TikTok, YouTube, Facebook, and Instagram

Episode Highlights With EmilyManifesting: consciously creating a life you loveWhy we're manifesting all the time, whether we're conscious of it or notMindfulness: handling stress in the now, meditation: handling stress in the past, manifesting: handling the futureSimplest manifestation formula: feel good, place the order; place the order, feel goodVisualize, alchemize, magnetize The same muscle that lets you feel the intensity of your pain lets you feel the intensity of your blissOur bodies will never let us manifest something that doesn’t feel safe… like we can’t manifest more money than what feels safeOften conflicted relationships with pleasure and how this connects to manifestingThe definition of alchemy- the magical process of transforming one thing into another and how this can apply to emotionsWhy the nervous system needs safety to access pleasure and manifestationWhat would you love? (and why this question is so hard to answer sometimes)One powerful and profound tool to try todayWhen you pray or visualize, don’t put your fears inside of your prayersName it as if it's already done - “I am so grateful now that…”Resources MentionedZiva Online and Ziva MagicWhy Isn't Everyone Doing This? - Emily's podcastStress Less, Accomplish More: The 15-Minute Meditation Programme for Extraordinary Performance by Emily Fletcher

Episode Highlights With EmilyHer unique journey into meditation and how it led to her work todayHow she had insomnia and was going grey at 27 before finding meditationWhat makes her method of meditation different and how it gives your body rest that is 5x more effective than sleepInvesting just 2% of your day helps the other 98% be even more amazingThe 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 consciousnessHow 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 momsThis 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 haveIf we only have sleep as our method of rest, the body has to use sleep to processThe sleep, immune, fertility, and productivity connectionsWe meditate to get better at life, not to get better at meditationSome tactical tips for making meditation a habit and how to incorporate this as a momResources MentionedHer InstagramZiva Online and Ziva MagicWhy Isn't Everyone Doing This? - Emily's podcastStress Less, Accomplish More: The 15-Minute Meditation Programme for Extraordinary Performance by Emily Fletcher

Episode Highlights With JosephHis amazing story that led to his bestselling book and how great books often come from the author's great painThoughts vs thinking and why this is importantThe 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 trueHow to separate yourself from the thoughts you haveThoughts don’t control us, beliefs do, so thoughts don’t affect us unless we believe them to be trueThoughts are neutral observations, thinking is judgment about thoughtsThe 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 waysWe are not our thoughts… we are the space between. We are the canvas and not the paintOur attention is the architect of our realityWe 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 thereHow 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 momentFear becomes gratitude, anxiety becomes fuel to show you what is importantEverything is a reminder and emotions can be guidepostsWe 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 wantA 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 happinessWhat other people think of you is a reflection of them, not of youHis 5 step PAUSE process for negative emotionsWhen you are fully present, the byproduct is peaceResources MentionedDon't Believe Everything You Think - bookJoseph's website and InstagramAwareness by Anthony De MelloLetting Go, the Pathway of Surrender by David Hawkins

Episode Highlights With JessicaWhy 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 diseaseHow the loss of estrogen in menopause is the tipping point1 in 3 women will die of cardiovascular disease which is more than all cancers combinedWhat to monitor and look out for starting in our 20s50% of people in the US have high blood pressure and this is a marker of metabolic diseaseHow insulin comes into play and why this marker is so importantWhat metabolic markers to start tracking to know your riskHow visceral fat comes into play and why this is importantWhat causes visceral fat to accumulate in the bodyHer take on microdosing GLP-1 medication and if you lose lean muscleResources MentionedThe Loving Diet - websiteJessica's Instagram

Episode Highlights With JessicaShe was a surprise twin and she and her sister could communicate in their own language before they could even talkWhat reparenting is and how we have the ability to give ourselves what we might not have gottenACE scores and what we know about how highly traumatized people suffer from diseases at much higher ratesThe difference in how women and men respond to stressful events. Women don’t respond with fight or flight, but men doHow do women respond to trauma? Usually tend and befriendWhat 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 metThe things from childhood that can leave a lasting imprint and can help by being reparentedWhy we can seek partners, situations, and jobs that reinforce childhood patterns until we resolve themQuestions 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 kidsResources MentionedThe Loving Diet - websiteJessica's Instagram

Episode Highlights With ShefalyThe difference between soluble and insoluble fiber and what they each doMost plant foods that are fiber rich have a mix of both soluble and insoluble fiberWhat fiber does in the body and its roles in the bodyHow fiber benefits gut ecologyWhat resistant starch is and how it works differently in the body and are connected to short chain fatty acids and gut and systemic healthWhat bitters are and why bitter foods are importantDark chocolate is a bitter food, let it dissolve in the mouth for benefits of bittersCoffee is also a bitter foods and good for youHow fermented foods come into play and benefit the gutWhy polyphenols are important and how to get enough from herbs and spices and fruits and vegetablesGut health and natural GLP production and how to support thisResources MentionedPrecision Gut HealthSip Herbals - Dandelion Drink

Episode Highlights With ShefalyWhat 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 importantHow these in particular can have such a profound impact on our healthThe downstream effects of joy and community on so many aspects of physical healthHabit stacking in a way that builds joy and community into daily lifeThe benefits of gratitude journaling and just writing 7 things per dayWhy it is hard for us to invest in free stuffResources MentionedPrecision Gut HealthGratitude Journal

Episode Highlights With TiffanyWhat stress actually is and how it is more far-reaching than you might expectYour body can be experiencing stress even if you don’t “feel” stressedEven things like nutrient deficiencies are a form of stress for the bodyIf we are in fight or flight, we can’t rest, digest, and healWe actually need stress, and not all stress is bad- how to get it in balanceExercise is an example of good stress, and why we do not want to avoid all stressThe stress factors we can address and how stress impacts the immune systemUnderstanding cortisol and the stressors we can do something aboutPhysical and chemical stressors that you might be getting without knowing itHow to do a stressor audit of your physical environmentCertain 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 recommendsResources MentionedCaplan Health Institute - WebsiteThe 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 TiffanyHer 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 autoimmunityWhen the immune system gets confused and attacks part of your bodyAutoimmune diseases are treated as different problems, but they share a common component and causesWhy are women affected by autoimmunity more than men, and some reasons whyThe rise of autoimmunity in kids and factors that may contribute to thisHow hormones come into play with autoimmunityChemical toxin load is often higher in women and this may also be a factorFactors that can contribute: insulin resistance, hormone imbalances and estrogen dominance, cortisol and stress, gut health, and toxins in environmentHow to address autoimmunity holistically and move toward remissionResources MentionedCaplan Health Institute - WebsiteCaplan Health Institute - InstagramThe 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 GinaHow our relationship with food is a mirror into our inner world and how this starts the day we are bornEvery single person on the planet develops a relationship with food and how this impacts usAssociations we can develop around food, like food being a source of love and affectionKnowing how to eat healthy is only about 5% of our drive and decision making when it comes to behaviors95% of what influences our behaviors comes from the subconscious mindSomething important to understand around hunger that might make things like Ozempic irrelevantThe one piece of science that if you can understand, you will have so much compassion for your bodyWhen 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 anymoreGet curious and move toward the thing that you are scared to look atHow to learn to listen to your body and trust itWays to learn how to shift your awareness into your body and learn to really feel itDeveloping mind/body harmonyTools to create regulation in the body to begin to tune inCravings are one of the misunderstood aspects of ourselves and what we can learn from themOvereating is an attempt to fulfill the soul’s unmet needsResources MentionedGina Worful - Mastering Mindfulness InstituteGina Worful - Instagram

Episode Highlights With DaniHer own story and dramatic experience with adverse childhood experiencesThe childhood trauma she had and how her health problems started in high school from those experiencesData on ACE (adverse childhood experiences) and how a score of 4 or more is linked to a 20 year reduction in life expectancyHow she addressed her own trauma and what she recommends to her patientsMany people who come see her have never addressed or even considered childhood traumaShifting the identity of being sick or coming from trauma You are not your past and how to move through childhood trauma Resources MentionedDani Williamson - WebsiteThe Body Keeps the Score

Episode Highlights With DaniHer 24 years spent with chronic lifestyle diseases like IBS, Lupus, urticaria, and othersShe 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 inputsHealing is incredibly simple, but not easyShe starts with diet first and then builds from there… the importance of single-ingredient foodsReal food goes bad… auditing your food choices, and cooking is self-careThe top seven most inflammatory foods in the modern diet and why she does food sensitivity testImportance of sleep and how if we don’t sleep, we don’t healBallroom dancing is the number one way to decrease Alzheimer's and dementia riskHow data shows that community is extremely important to healthWe are a nation of empty vessels Rest and self-care are so important, and we often forget these- you cannot serve from an empty vesselResources MentionedDani Williamson - WebsiteWild & Well: Dani’s Six Commonsense Steps to Radical Healing by Dani Williamson

Episode Highlights With RoudyThe 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 lifeWhat he learned by living with no artificial light and how it drastically changed his lifeYou can’t get healthy in the same light environment that got you sickThe quality of our life is entirely dependent on the quality of light that enters our eyesHow light impacts us at a cellular levelWhy most blue light blockers don’t work and what to know about itOne massive misconception about light in the modern worldLight is the language that is spoken by every living thing on earth, and light has shaped evolution and the growth of plant and animal speciesHow 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 sunMelanin 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 itWhy the sunlight can make us feel so joyful How Einstein’s work relates to light and matter and how natural light impacts usSunlight is literally impacting your thinking and your behavior- it turns into dopamineHis take on sunglasses and sunscreen and why to reevaluate these optionsHumans 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 areSunscreen 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 sunlightThe very real downsides of too much artificial light exposure especially to your mitochondriaHow 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 processOur body views artificial light as a predator as far as cortisol and nervous system responseArtificial light can spike glucose levels without us eating any food at all!How even the thyroid is impacted by this whole cascade as well7 steps to solve the light problem and harness the power of light (they’re basically free)Resources MentionedViva Rays - Use code wellnessmama for a discountThe 7 Steps to Harnessing the Power of LightCircadian AppUBlockoutThe Body Electric: Electromagnetism And The Foundation Of LifeDminder app

Episode Highlights With SharonA massive reframe in understanding fevers and the approach to handling themWhat 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 helpfulReasons to consider not bringing down a feverWhat happens when we don’t let our bodies have a natural fever responseChronic inflammation vs acute inflammation, which can be helpfulThe 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 firstThe most potent medicines don’t come in a pill bottle and ways to support theseResources MentionedDr. Sharon's websiteFind her on Facebook and Instagram

Episode Highlights With SharonWhy we can forget the pause part of menopause and why this can mean much more than just the pause or end of the menstrual cycleThis is a physiological process and also an important emotional and spiritual inflection pointWhy 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 menopauseThe 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) transitionThe story of the adrenal glands picking up the slack to produce hormones and why this isn’t the full storyHow to support the body, mind, and spirit through perimenopause and menopauseSome tactical and practical things we can do to support our bodies as we age and what to know about hormones and when they're helpfulBig misunderstandings about hormone replacement for womenEstrogen should never be taken orally but transmucosally How to check metabolites and how this is important to know for hormone replacementWays to support the adrenals, especially as we age, and why cortisol isn’t actually usually the problemResources MentionedDr. Sharon's websiteFind her on Facebook and Instagram

Episode Highlights With KatieWhy baking soda (sodium bicarbonate) helps regulate your body’s pH and CO2 levelsHow 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 moreSafe dosing guidelines and how to use it for energy, recovery, and even oral healthWhen and how to take it for maximum benefits—and who should be cautiousResources MentionedBaking soda BiOptimizers Magnesium BreakthroughPotassium citrate

Episode Highlights With MegThe eight pillars of women’s health and the connections between themOrder matters when it comes to these pillars, especially with things like detoxificationWhy starting with detox can be counterproductive and a helpful order to work throughMost women are living in fight or flight and the importance of balancing the nervous systemA two minute practice that can really help your nervous system and make health changes more effectiveUnderstanding hormones, nutrient deficiencies, and detox to get the most benefit Hormone shifts that occur far in advance of menopause, even a decade before menopauseHow a decrease in progesterone can be a first sign of hormonal shiftsDownsides to some of the common hormone treatments and why DIM isn’t always the answerIt isn’t just the hormones, but how you metabolize themWhat to know about parasite cleanses, when they can be helpful, and when to avoidCleansing vs detox and why gentle can be the best approachResources MentionedThe Essential Guide to Histamine Intolerance - Free resourceDr. Meg's website and her InstagramA Little Bit Healthier podcast

Episode Highlights With MegWhat histamine is and how it can be causing symptoms you may not even realizeThe different parts of the immune system and how they're important to understandLink to stomach acid and digestionWhat’s happening when histamine is out of balanceSometimes anxiety and insomnia might be the only responses and symptoms of histamine issuesWhy histamine purposefully causes inflammation We have four different types of histamine receptors in our bodiesHow hormone shifts can affect histamine levels and vice versaEstrogen dominance and the link to histamine, plus times of the month a woman is most likely to see hormone related histamine issuesWhat mast cell activation syndrome is and how to address itTesting and diagnostic criteria for histamine issuesHigh histamine foods and how to try a low histamine diet First steps to take if you suspect histamine issuesResources MentionedThe Essential Guide to Histamine Intolerance - Free resourceDr. Meg's website and her Instagram

Episode Highlights With JonathanHow 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 rightHow heavy metals can be in chocolate if it isn’t sourced wellWhy you crave chocolate and why this might not be a bad thingWhat 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 productionWhy he isn’t a fan of alternative sweeteners in chocolate and what to watch out forHis 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 yearsWhy he uses ashwagandha, cordyceps, and reishi How certain adaptogens can help with cortisol and hormonesWhy many products only contain trace amounts of adaptogens, even if they’re listed on the labelResources MentionedCacao Calm

Episode Highlights With EricaThe role of the fascia in the pelvic floor and deep core musclesWhy this is important, especially if we’ve been pregnant and had vaginal or c-section birthsAn at-home test and analysis of the pelvic floorAn alternative viewpoint on kegels and what might be more effectiveWhat to do for optimal pelvic floor function and how this involves our deep coreHow using your feet more can actually help your pelvic floorGetting started with incorporating breath + movement and how just 10-15 minutes a day can make a massive differenceResources MentionedHer website and core rehab programErica's free pelvic floor guide

Episode Highlights With EricaWhat fascia is and why it's so importantWhy fascia is our body’s superpower and how we create more and stronger fasciaMuscular strength vs fascial strength and how these are differentFascia will form the way our body movesBody-mind vs mind-body connection Ways to support fascia to elongate it and help get us out of painHow to wake up the deep core and support inner fascia Fascia and low back pain…. What to knowHow breathing supports fascia when we know how to deep breathe correctly A reason to do more things barefoot, including workoutHow to think about stretching differently to get more benefit The emotional connection with fascia and how it can helpResources MentionedHer websiteCore Athletica pilates studioErica's free pelvic floor guide

Episode Highlights With KatieWhich test I took that showed my biological age substantially lower than my actual ageDifferent ways to test biological age and how they're calculatedThe things this particular test looks at and things I think helped me in each categoryFactors I think contributed to my biological age being so lowResources MentionedJust ThriveEidonBeam MineralsCarolyn Dean's MineralsFunction Health for testingMethylated B- vitaminsCholineCollagenMagnesium BreakthroughLevels for blood sugar monitoring

Episode Highlights With BetsyThe microbiome you might not have even known you have! How the gut and brain microbiome connection comes into playUnderstanding the vaginal microbiomeThe feedback loop to the vagus nerve. If vaginal microbiome is off this can affect fertility and libido as wellHow the vaginal microbiome is connected to birth and the baby’s healthThe 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 weightThe microbiome/inflammation/obesity connectionBacteria 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 therapiesWays vaginal bacteria is connected to STDs, inflammation, and even virusesThe majority of things we think are yeast infections actually aren’t and why boric acid worksResources MentionedGet 10% off at the Pelvic Floor Store Boric acid suppositoriesHer Facebook, Instagram, X, Pinterest, YouTube, and TikTok

Episode Highlights With ShayThe 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 itThe problems with calories in and calories out and why there's more to the storyMindset shifts away from restriction to fueling the bodyWhat a reverse diet is and how it can be so helpful!Why protein is so important and what the data actually saysHow 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 optionsResources MentionedThe Body Bulletin on InstagramThe 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 healingYou have more nerve endings in the gut than in the brain, and the gut/brain connection comes into play here in a big wayHow to utilize the brain to influence what happens downstreamPrimal trust and other programs that can help with the mindset pieceThe subconscious mind doesn’t respond as much to words as to imagesHow to hold an image of yourself when you are wellA gratitude practice can change your life and how to do itReframing symptoms as messengers and gifts and how this can shift everythingTools for mindset and nervous system shifts: breathing, gratitude journal, meditationResources MentionedDr. Darin's WebsiteThe Lyme Solution book

Episode Highlights With Darin Lyme disease is actually a bacterial infectionThe mysterious collection of symptoms associated with Lyme diseaseThere are over 100 symptoms associated with Lyme and why it's often misdiagnosedCan Lyme be transmitted in other ways beyond just ticks?About 20% of people who do antibiotic therapy still go on to have chronic LymeHis own journey and how he actually got worse on antibiotic therapyBug 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 usLyme grows very slowly and how this can make recovery a long roadWhat the prognosis is with a combination of therapies and how to get startedResources MentionedDr. Darin's WebsiteThe Lyme Solution book

Episode Highlights With KatieWhy your body needs safety, not just supplements, to healThe difference between stress signals and safety signals—and how your body is always listeningHow under-eating, poor sleep, and even loneliness send silent danger signals to your nervous systemSimple, free ways to tell your body “you’re safe now”—starting todayWhy nourishment, movement, and sunlight are more than habits—they’re messagesHow to reframe your wellness journey as a remembering, not a projectA new lens for healing that’s rooted in trust, rhythm, and compassionResources MentionedBEAM MineralsMagnesiumLMNT electrolytesBONCHARGE: Healthy light bulbs and blue light blocking glassesMollie Eastman: Sleep is a Skill

Episode Highlights With Dr. Anne Marie FineWhat happened with autism and why rates have risen from 1 in 10,000 to 1 in 31Some of the multi-faceted reasons that it might be on the riseWhat the literature actually says… you might be surprisedBeyond the genetic theory… the interaction between genes and environment Genes load the gun, environment pulls the triggerWomen with the highest BPA exposure had the highest risk of having children with autismThe CDC is actually keeping track of Americans' chemical exposureWhat to know about mercury and autism risk and how it was taken out of vaccines by 2001The 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 factorsResources MentionedDr. AnneMarieFine and emeiglobal on InstagramHer LinkedIn and her FacebookHow 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 discountRadiant Life Water Filter

Episode Highlights With KatieDim lights, not willpower, is the best sleep hackCreating a nighttime ritual helps your nervous system feel safeSleep is a multiplier—optimize it and everything else gets easierYou don’t need perfection—just presence and intentionResources MentionedChiliPad Doc ProCacao CalmMagnesium supplementUblockout shadesFull spectrum and red light bulbsAnnmarie Gianni skincareMagic Molecule serumJaspr air filter use code wellnessmama for a discountEMF canopyPectaSol Masszymes and Dissolve it AllRed light deviceLinen bedding & pajamas

Episode Highlights With DeborahWhen to consider hormone testing and symptoms to be aware ofOne 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 oneHow timing matters, especially for hormone testing Why a lot of doctors will refuse to manage hormone levels and how to navigate thisWhat the right timing is for hormone testing and why it isn’t what many doctors suggestHow being on birth control makes hormone testing more difficultResources MentionedHer FacebookHer InstagramHer LinkedInThis Is NOT Normal! book

Episode Highlights With DeborahWhy testosterone is important for women and often not talked about as muchWomen can have up to 10x as much testosterone as estrogenTestosterone is important for sexual health, bone health, and how we feelBirth control pills can lower testosterone and why this mattersStress and cortisol can lower testosterone as wellHow testosterone protects bones and muscles and is linked to energyWhat kinds of testosterone testing are available and which ones to getThe diet and lifestyle factors that can really affect testosterone Half of your testosterone comes from adrenals and half from ovaries and how stress affects bothHow DHEA comes into play with testosterone Lifestyle factors we can focus on to improve testosterone and foods that helpResources MentionedHer FacebookHer InstagramHer LinkedInThis Is NOT Normal! book

Episode Highlights With KatieWhy sunlight and salt first thing supports energy and hormonesThe oral detox ritual that supports your microbiome and immune systemWhich supplements to take on an empty stomach (and why)The movement hack that supports lymph, fascia, and moodWhy protein before caffeine is the ultimate hormone hackHow to time your supplements for max absorptionThe no-screen morning boundary that protects your mental clarityResources MentionedBioptimizers Magnesium and MasszymesPectasolBeam MineralsRebounderTongue scraper and oral care from WellnesseDissolve it All from MitoLifeProtein powders and collagen I useCacao CalmCoffee and mushroom coffee

Episode Highlights With RobynCommon misconceptions about nutrition and skin healthFood fears around skin health: i.e., dairy/gluten is bad for the skinTop ways to support skin from the inside outFixing 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 againThe 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 acneHow to truly hydrate the skin and nutrition and hydration from the inside out What the phospholipid bilayer is and how to support it with nutrientsThe particular fats that support skin: olive oil, butter, avocado, etc, plus vitamin EWhy she isn’t a fan of chemical-based sunscreens or endocrine disruptors in any skincareThere can also be risks with clean skincare ingredientsHow healing skin and gut can actually improve skin reaction to the sun as wellIron and copper balance also play a role in sun/skin health as wellHow red light therapy can help collagen production, and how minerals are supportive Iodine and fluoride compete at a cellular levelResources MentionedThe Clear Skin LabNutrition By Robyn on InstagramThe Hidden Cause of Acne book - and my podcast interview with the author928: The Root Causes of Acne and How to Address Them with Robyn Spangler

Episode Highlights With RobynHer own journey with acne and all the extreme things she tried before discovering what workedThe functional approach to healing that changed her lifeWhat 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 healthFoundational diet and minerals for supporting the skin The surprising problems with too much iron in the bodyWhat to know about protein and minerals to support your skinMacro minerals vs other supporting minerals: sodium, potassium, magnesiumOnly 2% of the population gets enough potassium and this is very tied to acneThe different types of acne and how the root cause addresses all of them: hormonal, inflammation, infection, irritation, and stressThings that help the most with teenage hormonal acne: minerals What to know about birth control, Accutane, and the downsides to know about themTopical stuff to understand: nourishing the skin barrier, dealing with infection, moisture, dry skin, and moreResources MentionedThe Clear Skin LabFree Mineral Guide with recipesNutrition By Robyn on Instagram

Episode Highlights With SarahWhat 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 qualityIt's really just looking at how well you’ll do with IVFHow AMH levels can actually improve and why women aren’t told thisMost people are able to get pregnant naturally, and women aren’t given the tools for thisThe downsides to IVF if you don't actually need itTop 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 coupleThe lifecycle of the egg is 90 days, and sperm is 70-80 days The health of the male is equally important for a healthy babyResources MentionedSarah's social media Instagram, Facebook, and XGet Pregnant Naturally PodcastFree Guide: The Ultimate Guide to Getting Pregnant This YearFunction Health for testingLevels - food logging, habit tracking, and insightsEvvy 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 hereWhat 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 upHow to know what element/constitution you might be in TCMA lot of women tend to be more earth-oriented in TCMUnderstanding 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 chiRed meat is the most nourishing food to build up your chi Resources MentionedDr. Ashley Beckman on Instagram and her cellular detox Instagram pageMastering Mold program - use code wellnessmama for an exclusive discount. $100 off all pricing options (both full payment and installment plans)Labs UnveiledMold Resource Guide - how to recognize mold exposure, detox tips, and creating a mold-free environment.

Episode Highlights With KatieWhat the research actually says about the benefits of walkingIs there any magic in the 10K steps a day number?Timing considerations for maximum benefitThe physiological benefits of walkingWhen adding a weighted vest can be usefulHow much to walk for the most benefitHow to build the habit of walkingResources MentionedWeighted vestMy Take on the Weighted Vest TrendVivos barefoot shoesXero shoesAnya's barefoot shoe reviews and shop

Episode Highlights With Jill FoosHer background in equestrianism as a kid and how she has five kidsShe 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 healthWays to help our kids find their own equationsStepping into the active vs passive role in your health and kids' healthWho 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 olderWhy she recommends having a health coach to help bridge the gap with other practitionersYour health equation has to be portable and sustainable More reasons we need to prioritize protein, especially as womenResources MentionedJill Foos Wellness - Her websiteHealth Trip Podcast Function HealthEquip protein powder Puori protein powder (use code WELLNESSMAMA for 20% off)Lab tests you can order at home (without a doctor)

Episode Highlights With KatieMy recovery journey from Hashimoto'sWhat my most recent labs show with no medication for over two yearsAll of the factors I feel contributed to my healingHow long this approach took and what I wish I’d learned earlierThe uncommon factors that made a big difference for meResources MentionedJust Thrive probioticsMasszymesPectasolKion AminosEidonBeam MineralsFunction Health for testing

Episode Highlights with McCall McPhersonWhy 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 healthIf you have thyroid symptoms, TSH is not enoughLabs 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 labHow diet and lifestyle factors come into play with addressing thyroid issues and activating thyroid issuesDiet and lifestyle factors that help: bring in more nutrients, experiment with reducing gluten and dairyBring in vs keep out mindset shift when it comes to healing Food ordering for signaling safety to the body: protein first, micronutrient dense Resources MentionedModern Thyroid Clinic’s Lab Guide: what labs you need and what they mean Modern Thyroid Clinic’s Guide: How to take your medication before labs118: McCall McPherson on How to Balance Thyroid Hormones at Home

Episode Highlights with McCall McPhersonHow GLPs were developed and how they became popular for weight lossWhat GLPs actually are and how they work The inflammatory pieces related to GLP use and her theory that they may reduce inflammationInflammation is a common factor in chronic disease but tough to pinpoint and affect, though easy to testShe measures HS-CRP on labs to check inflammation How she is seeing a consistent reduction in autoimmune antibodies with GLPsWhat 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 useThe select trial in non-diabetics found a 21% reduction in heart attack and stroke risk with GLPsHow being undernourished and underhydrated can impact metrics like HRV and resting heart rate if people don’t drink enough water on thisThe 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 issuesResources MentionedModern Weight Loss’s: GLP-1’s Decoded Guide McCall McPherson's website

Episode Highlights With KatieTeen athletes need lots of protein—one gram per pound of body weightHow a protein-packed breakfast boosts energy and recoveryCreatine helps muscles, the brain, and ATP energy productionWhy electrolytes like sodium and magnesium are essentialSunlight and vitamin D aid hormones and injury preventionSleep is key—teens need 9-10 hours for recoveryRecovery drives strength and speed, not just trainingTeens thrive when they choose how to fuel their bodiesResources MentionedBiOptimizers - Masszymes and Magnesium Breakthrough supplementsJust Thrive - Vitamin K2 supplementCreatine - supplementBiostrap - wearable health monitorManta Sleep - Products to help you sleep betterEssentia Mattress

Episode Highlights With Dr. Brandy CummingsWhat toxic burden is and all the factors that can contribute What pleomorphism is in the body and how this can impact usBig factors in toxic burden: mold, mycotoxins, parasitesThe real deal on parasites and why a simple parasite cleanse isn’t necessarily a miracle solutionParasites are toxin sponges How our inner language can really impact our nervous system and how to pay attention to thisResources MentionedDr. Brandy Cummings - WebsiteDr. Brandy Cummings - Instagram

Episode Highlights with Dr. BrandyA fun fact about her fear of whalesWhy there's a common experience of women not feeling the same after having kids and some common underlying factorsCommon 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 birthsWhat to keep an eye on to early identify some of these things going onHow keeping a journal can be really helpful Things we can do proactively to help avoid some common problemsNormal vs not normal postpartum and what to keep an eye onHow circadian rhythm health can be so important and how to support yoursResources MentionedDr. Brandy Cummings - WebsiteDr. Brandy Cummings - InstagramSkylight Calendar for schedule management

Episode Highlights With TinaHow health topics are now entering the mainstream conversation, and how this can be a net benefit for so many of us, separate from podcastsWe are each our own primary healthcare provider and CEO of our healthHigh-impact changes we can make in supporting our healthHow the gut and brain are connected and how this two-way communication can support both gut and brain health when we understand itMost 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 healthIf you have an autoimmune issue, you have leaky gut What digestive bitters are and how they support the gutHow 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 thingsBitters specifically support the stomachWhy their bitters are in a capsule vs a liquid How to take and use bitters for maximal benefitResources MentionedJust Thrive - For a limited time, get 20% off your first bottle of digestive bitters and probiotics with promo code WM20

Episode Highlights With StevenHow he was a histamine denier and what he found out that changed everythingThe equation of this… histamine isn’t a bad thing. You don’t want too much or too littleHistamine 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 stressYeast 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 DAOHow he recovered completely from seasonal allergies and helped his wife do this as wellDAO 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 systemWhat parabiotics are and how they uniquely affect the body and immune systemResources MentionedHistaHarmony supplementHoloImmune

Episode Highlights With KatieWhat is creatine and how does it work to support the body?How it helps regenerate ATP, the body's main energy currencyCreatine is naturally found in foods, so we're already likely getting someThere are plenty of research studies that focus on muscle performance, but also brain health and hormone benefits Can reduce mental fatigue and improve focusWhy it won't make you bulky but supports lean muscle recoveryWhat the research says about dosing and who can benefit from creatineResources MentionedCreatine monohydrate powder

Episode Highlights With Mandy PattersonHer own hormone and fertility journeyHow she almost died with her first child at age 22 and was told she couldn’t have any more kidsThe things within our power to change when it comes to hormonesIt'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 hormonesPrimary, secondary, and tertiary minerals and how to optimize themA myth about minerals and vitamin DWhat to understand about minerals before vitamin D supplementation Some of the highest ROI, most impactful things we can do to support hormonesResources We MentionDr. Mandy Patterson - InstagramDr. Mandy Patterson - WebsiteBeam Minerals

Episode Highlights With KatieThe common focus on calories in, calories out—why this approach is incompleteOvereating often stems from undernourishment, not just willpower issuesThe body has nutrient-seeking cravings—if we lack key nutrients, hunger signals persistWhen the body lacks protein and key micronutrients, it perceives scarcity and stressHow this approach support safety signals and hormones rather than just calorie restrictionWhy prioritizing protein and micronutrients leads to better energy, metabolism, and body compositionResources MentionedJust ThriveBIOptimizers - MagnesiumJigsaw Health - MagnesiumEidon MineralsFatty15MasszymesWeighted Vest

Episode Highlights With Lisa GoldbergEarly lessons on mindset around food that can turn into trouble later in lifeThe downfall of the dieter's mindset and how it leads to self sabotage How these early patterns form our relationship with foodThis 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 foodHow to avoid creating food as a rewardLearning to get back in touch with your body and hunger cuesHunger vs thirst cuesGuilt, 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 lossResources We MentionLisa Goldberg - InstagramLisa Goldberg Nutrition

Episode HighlightsMy unconventional path into homeschoolingHow my parenting theory has changed over the years and how it looks in application with kids of different agesBalancing state requirements with child led learningMy parenting philosophy and how it differs a lot from common parenting adviceHow this approach can lead to less stress and more connection over timeResources MentionedAgatha Christie booksKhan Academy

Episode HighlightsThe 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 sleepMattresses 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 sleepNatural 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 mattressesWays to address EMFs in the sleep environment and what a pro-athlete study showed Resources We MentionEssentia Mattress - Use code wellnessmama15 for a discountJaspr Air FilterUblockout ShadesNatural fiber pajamas and organic bedsheets  LeelaQ

Episode Highlights With JackWhy sleep is so vital for both mental and physical health and resilienceThe 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 sleepThe problems with chronic poor sleep. What are the markers of great sleep?Practical ways to uplevel our sleepMarkers of chronic poor sleep and quality sleep- it isn’t just about time but sleep stagesThe benefits of deep sleep and REM sleep- and the ideal of 3+ hours combined Things that support deep sleep and REMThe real deal on temperature and how this impacts deep sleep and REMToxins, heat, EMFs, and other things that impact sleepEasy 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 MentionEssentia Mattress - Use code wellnessmama15 for a discount (not to be combined with other offers)

Episode Highlights With KatieTackling cortisolPopular on social media latelyLots of cocktails and miracle cures floating aroundCan 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 basicsAlways for information and inspiration, never for comparison or prescriptionEspecially 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 MentionedDaylight ComputerMollie Eastman WebsitePectasolUblockout ShadesJaspr Air

Episode Highlights With Dr. ZielinskiHis ten year journey creating Natural Living Family to help other familiesWhy heart attack and stroke are such big killers and tied to chronic inflammationThe easiest and most impactful factors we can all do to reduce chronic inflammationInfammation isn’t the root cause, it's the mechanism or vehicle that's damaging the bodyWe have to look at the root cause to find out what the match is that's lighting the fireInflammation 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 responseOne big thing we can do is reduce fragrance exposure to reduce chronic inflammationResources We MentionDr. Eric Zielinski - WebsiteThe Great Cholesterol Con: The Truth About What Really Causes Heart Disease and How to Avoid It by Malcolm KendrickFast 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 PelzSamaritan Ministries

Episode HighlightsHow I caused quite the stir by posting about stopping eating when the sun goes downApparently, the internet needs to come with terms and conditions, and I can understand the confusionThis episode goes deeper into why I personally adopted this changeThe biggest signals are light, food, and sleep when it comes to circadian healthThe benefits of eating in a more circadian-aligned waySkipping breakfast vs early dinnerSending safety cues all dayResources MentionedBONCHARGE - Low/red light bulbs for evening

Episode Highlights With Johanna DahlmanHer wide-ranging travels and life living in five other countries The experience with alopecia that led to the work she does todayHow 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 lossWhat it looks like when she starts working with someone on hair lossIt isn’t just androgens and DHT when it comes to hair lossShe didn’t have postpartum hair loss and whySome 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 40Why she believes that all hair loss is reversibleResources We MentionHair n Heal programFree Video - Hairloss

Episode HighlightsWhat finally worked for me in healing my metabolism and thus losing weight, and it isn’t the conventional approachI had trouble learning to trust my body, and it was a slow dance I learnedYes, and when it comes to calories… there is more to the storyIf you want to make a fire hotter, what do you do? You add fuel, not take it awayOur bodies are intelligent, so they adapt if we keep reducing fuelReverse diets are gaining popularity, kind of like that, but there's more to the storyHow to really signal safety to your body with an abundance of protein and nutrientsMy 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 restrictionResources MentionedClovisBeam MineralsEquip Protein Powder

Episode Highlights with Dr. Erika GrayUnderstanding 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 dataSecurity concerns and how to make sure yours is safeHow their specific testing has layers of encryption and is not even mined for dataYou 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 expressionMore related to choline and how this can be really beneficial for focus and attention Resources We MentionMy Toolbox Genomics - Use code wellnessmama for a discount

Episode Highlights With Dr. Erika GrayImportant perspective about genetics and how to use this information for the biggest advantageThe nuance when it comes to children and genes Genes do not exist in isolation and why focusing on one gene is not helpfulHow understanding genetics helped her teens (and mine)What COMT is and how this comes into play with influencing our worldviewFast 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 neurotransmittersWe 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 moreUnderstanding 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 thisSerotonin-related genes to look at if you get your kids' genes testedWhat BDNF genes can tell youMC4R is a snacking gene, and how to understand thisBitter taste receptor genes and how these can make kids more pickyResources We MentionMy Toolbox Genomics - Use code wellnessmama for a discountKion Aminos

Episode Highlights With Michael RuscioHis own journey into the work he does now and the tough lessons he learned about gut healthAll 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 interventionsFungal vs bacterial overgrowth in the gutThings that are universally beneficial to the gut: exercise in the right amount, mindset, unprocessed foods, time in natureThe 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 reasonsThe problem with an overly sterile environment and the fascinating theory around thisSome 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 healThe things that are universally helpful and his take on probiotics What vector-born infections are and how they relate to gut healthWhy we need more electrolytes and salt when we go lower carbResources We MentionDr. Ruscio - WebsiteGut Health Essentials GuideJust Thrive Probiotics

Episode Highlights With KatieKatie answers reader questionsWhat have been the best/favorite forms of healing I’ve triedHabit stacks and best routinesWellness trends I regret, if anyWhat I could change if I could go back to my early adult yearsOne thing that has made the most difference in lifeDay in the lifeWhere would I go if I could live anywhere or if chaos hitsDo I believe we can detox and stay healthy by our state of mind rather than things outsideThe highest ROI things if I was on a very limited budgetMy feelings on spiritualityResources MentionedHope ProgramOrganifiAwareness by Anthony De Mello

Episode Highlights with LizThe importance of eating enough protein, especially as a mom and in familiesTips for incorporating protein at different times of dayWhy protein at breakfast is so important Other breakfast options if you don’t like smoothies Her top easy protein sources to work into your dietTip: 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 forResources We Mention30-minute One Pot Healthy Dinners EbookFree 5-day email series - ProteinEquip ProteinPaleovalleyThe 4-Hour Workweek by Tim FerrissEducated: A Memoir by Tara WestoverThe Help by Kathryn Stockett

Episode Highlights With Liz MarinoHer journey into real food and the strategies she’s learned to do it affordably and with time constraintsThe three big things that help with time and money when eating healthierFocusing on basics: shop the perimeter, protein +vegetables+ healthy carbs, make simple recipesThe benefit of two weeks of rotating meal plans to simplify thingsWhy frozen vegetables can be a lifesaver for time and budgetShopping once a week can save so much time and moneyHow to use your freezer more to save time and money with chili, soups, stews, etc.Resources Mentioned30-minute One Pot Healthy Dinners EbookFree 5-day Email Series - ProteinReal PlansThrive MarketBig Horn Infrared Cooker

Episode HighlightsTrends 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 simplicityTIP: go for a walk or do air squats after each mealWhole food single ingredient eating over complicated diets: my approachLIGHT and circadian health — Courtney Hunt says: sunrise, sunlight, sunset, repeatKey takeaway: prioritize watching the sunrise and set and see the difference in your sleep and energyDark environment at nightDirecting our own health with the availability of data, we are each our own primary healthcare provider and companies like Function make it easierCommunity — 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 routineNatural fibers for clothing: wool, organic cotton, linenResources MentionedEidon MineralsMagnesium BreakthroughActivated SaltKinstretch class by Hunter FitnessBONCHARGE light bulbsJoovv Red LightFunction Health

Episode Highlights With Anjan KattaHis own experience with the pitfalls of modern technology The downside of so much blue light at all times of day and nightWhat 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 muchLight is a master signaling mechanism for hormone and circadian healthWhat are the most harmful negative impacts of modern technologyEvolutionary mismatch with modern technology The comparison of the evolutionary mismatch with sugarWhat flicker rate is, and why it's important to understand The real deal with blue light and how this confuses our nervous systemLight is the master switch for so many aspects of hormones and healthThe evidence that a lot of ADHD is a circadian dysfunction and how light comes into playWhat screen apnea is, and why it's an emerging termNature 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 MentionDaylight ComputerBONCHARGE light bulbsFlicker Free Bulbs

Episode Highlights With Dr. Cathleen KingWhat happens when we get to a place where our set operating mode is that things are chronically unsafeHow the immune system comes into play herePerception is key for retraining the body How to shift mindset and take personal responsibility What happens when we are stuck in story or mind theoryWhen 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 storyLearn 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 usHow to step into choosing to be responsible for the meaning that I’m makingSitting with the core belief that something is wrong with me and needs to be fixed, and how to let this goWhere 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 itResolving 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 bodyResources We MentionPrimal TrustFree Primal Trust™ Guide to Self-Healing

Episode Highlights With Cathleen KingHer journey with mysterious symptoms and what finally helped her healWhat 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 healedThe body is infinitely capable of healingIt 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 bodyThe programming to break to be able to send a safety signal to the bodyHow 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 bodyYour belief system is your biggest ally in healing How to build nervous system resiliency without having a disproportionate response to triggersHow 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 isLimbic and nervous system retraining to climb out of cell danger responseBrain retraining as a way to target the limbic system and amygdala to healResources We MentionPrimal TrustFree Primal Trust™ Guide to Self-Healing

Episode Highlights With KatieThe reasons I started to do a yearly water fastMy own experiences with fastingWhat I think about fasting in general, for women, and what I doMy longest fasts and what this one will likely beThe mental and inner work of a fast and the real reason I do itGratitude journaling when I feel the desire for food and separating desire/pleasure from joy/gratitudeIt is not for everyone, but it's helpful for meKetosis and autophagy as beneficial statesResources MentionedBeam Minerals - Use code wellnessmama for a discountActivated SaltMan’s Search for Meaning by Viktor E. FranklAwareness by Anthony De MelloPower vs Force by Dr. David R. Hawkins

Episode Highlights With Divya GuptaHer own story of having her gallbladder removal linked to her thyroid What’s going on biologically with the liver and gallbladder connection to thyroid issuesNothing 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 gutHow 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 naturallyThe liver isn’t just a detox organ but does hundreds of thousands of other thingsHow 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 sleepThe big offenders to remove from a dietary perspective Resources We MentionDivya Gupta - WebsiteHealth Discovery Call with Divya GuptaDivya Gupta - Instagram

Episode Highlights With Divya GuptaHer own incredible story and how she broke the cycleWhen she started to notice something was wrong with her health and how she started to change the storyDifferences between growing up in India and moving to the USGenes 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 canYou hire a doctor and have the power to fire them if they aren’t helping you Resources We MentionDivya Gupta - websiteHealth Discovery Session with Divya GuptaDivya Gupta - Instagram

Episode Highlights With EverbellaWhy 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 collagenNot all collagens are created equalCollagen 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 25Factors 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 MentionEverbella Collagen - Use code wellnessmama40 for a discount

Episode Highlights With Heather GrayHer experience with many chronic issues and how this led to the work she does nowIf you don’t recognize an ingredient on a label, neither does your body Your lifestyle of convenience is part of what is killing youHow 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 herThe 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 downtimeResources We MentionHeather Gray - Free Guide

Episode Highlights With Heather GrayHow she entered the detox world after being sick as a childUnderstanding the downsides of detoxing incorrectly The nuance to any healing protocol and why there is no one size fits allHow 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 themAddition 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 themResources We MentionHeather Gray - Free GuideRenegade Health Boss - Website

Episode Highlights With Dr. Frank AndersonWhat 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” traumaWhy don’t we need to forgive in order to heal and why he calls it the F-wordHow early childhood experiences with our caregivers can have a strong, lasting impact, even if they aren’t big moments of trauma or abuseMany therapies push forgiveness too early — he recommends healing and then forgivenessNeglect 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 dadForgiveness is setting a prisoner free and realizing the prisoner is yourself It is hard to forgive yourself if you are holding resentment toward another personThe four “Ts” of trauma healing: Thank, Trust, Transform, TakebackReleasing trauma vs. managing trauma How to take back your power after you release traumaOur choice: repeat the pattern, repress it, or heal from itWhen 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 uponWhen you have an intense reaction, it is about you and not about your kidEvery time we lose it, our kids lose a safe parentResources We MentionDr. Frank Anderson - websiteTo Be Loved: A Story of Truth, Trauma, and Transformation by Dr. Frank AndersonThe Body Keeps the Score by Bessel van der Kolk M.D.

Episode Highlights With Dr. Phyllis PobeeWhat she sees related to intermittent fasting and womenWhy fasting can lead to an initial 10-pound weight loss and then a rebound with more weight gainWe are already losing muscle in our 30s and beyond without fasting, and fasting can speed up muscle loss if we aren’t carefulNot everyone responds well to a lack of foodAge matters in fasting and impacts younger and older people differently How we can heal the metabolism after fasting and dietingThe cortisol piece and how to support the body Why women especially often need to eat more, not less, to lose fatHow we can raise our metabolic rate to preserve muscle and lose fat long-termResources We MentionGeneLean 360

Episode Highlights With Dr. Phyllis PobeeHow she lost over 100 pounds after having two kids by understanding geneticsObesity affects all organ systems What genetic weight loss is, and how she figured this outThe biggest gene that comes into play with weight loss… the FTO geneGenetic avatars and how this helps pinpoint what will be effectiveThe craving captives and how this comes into play with genetics and dopamine genesThe gene/hormone connection and how certain genes can affect things hereHow detox pathways play a part in weight lossThings 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 processThe fructose and liver connection and how this can stress the body outWhy cellular health is so important and how our genes can give us insight into thatGut microbiome and genetics Histamine intolerance and how this can affect weight lossUnderstanding exercise, genetics, and how this impacts weight lossThe answers are within usResources We MentionGeneLean 360

Episode Highlights With Dana CohenWe know ultra-processed foods are a problem, but it may be worse than we thinkPeople who cook for themselves are healthierThe 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 nutritionLess common recipes like nutrient-dense ice cream and popsicles that can be made in the blenderHow to make nut milk in the blender in seconds and save a ton of moneyHer go-to easy blender recipes for the most nutritionResources We MentionFuel Up: Harness the Power of Your Blender and "Cheat" Your Way to Good Health by Dana Cohen, MDQuench by Dana Cohen

Episode Highlights With Dana CohenHydration is so important, but a lot of us get this wrongThis is the single most important step in preventing chronic diseaseThere is no 80/20 without hydration and no detox without hydrationWe detox through poop, pee, and sweat, and none of these happen without hydrationLow-level dehydration is a causal effect of aging and chronic diseaseOne very important key takeaway about hydration and how to know you are properly hydratedThirst is an overt signal of dehydration, not a first signThe variables that can increase the need for hydrationResources We MentionQuench by Dana Cohen, MDFuel Up: Harness the Power of Your Blender and "Cheat" Your Way to Good Health by Dana Cohen, MDLMNT

Episode Highlights With Sean LakeThe incredible back story behind his brand and the personal loss that sparked his interest in healthHow 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 honorCollagen is the most abundant protein in the human bodyHow collagen fights aging and is the “glue” of the bodyThe 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 healthDietary and lifestyle 80/20 for slowing aging and maintaining health as we get olderResources We MentionBubs NaturalsHunter Fitness

Episode Highlights With Marisol from Queen of the ThronesHow to properly use castor oil for hairThe 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 typeHow to do a natural hot oil hair treatment with castor oilWhat 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 themResources We MentionQueen of the ThronesThe Body Electric: Electromagnetism And The Foundation Of Life by Robert Becker and Gary Selden

Episode Highlights With Dr. MarisolHow castor oil was Cleopatra's ancient beauty secret Cleopatra was actually Macedonian, and how she likely used castor oil in her beauty routineShe was the first beauty influencer in the world using castor oil, and what we can still learn from her todayMarisol was a beauty queen, and beauty has always been an area of interest for herWhat 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 skinHow to use castor oil to nourish the skin, cleanse the skin, and as a deep moisturizer A super simple castor oil routine for nourished skinHow to use castor oil to remove eye makeupCastor oil naturally contains vitamin E, which nourishes the skinWhy you shouldn't add coconut oil to castor oilCastor oil ranks very low on the comedogenic scale The real deal on castor oil plus baking soda and how to use this on skinUnderstanding 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 bathroomResources We MentionQueen of the Thrones

Episode Highlights With Dr. Mariza SnyderWhy there are so many myths around perimenopause and menopauseMenopause was somewhat considered a disease state due to a knowledge gap in the healthcare systemThe five biggest myths about perimenopause and menopause Perimenopause sets off an acceleration of events that creates more risk for chronic problems down the roadThe myth of weight gain and why it isn’t inevitable How to focus on metabolic health during perimenopause and menopauseWays to use essential oils to support hormones and healthResources We MentionDr. Mariza Snyder - WebsiteThe Essential Oils Menopause Solution by Dr. Mariza Snyder

Episode Highlights With Dr. Mariza SnyderHer perimenopause journey and how it started postpartumThings to pay attention to as signs of perimenopause Lab tests to know if you might be in perimenopauseProgesterone can be a signal of perimenopause and how to keep an eye on itWays to support progesterone naturally Melatonin levels drop during perimenopause Essential oils that can help with hormones and sleepWays 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 MentionDr. Mariza Snyder - WebsiteThe Essential Oils Menopause Solution by Dr. Mariza SnyderKion AminosLevels

Episode Highlights With Dr. Sharon DickersonWhat 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 nightHolistic options to heal, treat, and relieve TMJ pain and pressureRed light therapy may be helpful for TMJHer take on mouth breathing, mouth taping, and similar practices Resources We MentionDr. Sharon Dickerson, DDSTMJ HandbookWellnesse Oral Care

Episode Highlights With Dr. Sharon DickersonHer 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 moreWhat to know about root canals and alternative options you can consider The sneaky place BPA is hiding in oral care and dental productsHow to avoid the most problematic toxins in dental careWays to support your oral health at a root cause levelHow to evaluate what your oral health toxin exposure is Resources We MentionSharon Dickerson, DDSWellnesse Toothpaste

Episode Highlights With Danielle WalkerHer amazing story of recovery from ulcerative colitis and how this led to her work How the specific carbohydrate diet helped her have immediate reliefThe AIP protocol that also helped her recoverHow an amazing supportive community developed around her work and how these women still help each otherWhat the six meal prep personas are, and how they can impact how you meal planHer top kitchen appliances and toolsResources We MentionMake It Easy: A Healthy Meal Prep and Menu Planning Guide [A Cookbook] by Danielle WalkerDanielle Walker - WebsiteInstant PotGlass Containers

Episode Highlights With AngeloWhat essential amino acids are and important things to know about themWhy 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 replacedWe are made up of proteins — the half that isn’t water is made up of proteinsEssential amino acids are the amino acids that it can’t synthesizeThe 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 powderThe results of EAA in aging women and being able to add muscle in a few months just by taking essential amino acidsWhy 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 proteinSurprisingly, there are a lot of women-specific studies on essential amino acids and what they sayWhy these amino acids might be especially impactful during perimenopause and menopause in womenStress 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 haveMuscle absorbs glucose when we consume it, so the more muscle, the more carbohydrates we can use in a healthy wayNeurotransmitters are amino acids or metabolites of amino acids, so essential amino acids can have a beneficial effect on mood and mental healthThe 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 oneTips for improving lean muscle with ageHow 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 acidsResources We MentionKion Aminos (Discount included)Kion - Shop All

Episode Highlights With Megan ButlerHer own early experience with nervous system dysregulation and how this shaped parts of her lifeHow nervous system health is linked to overall healthWays 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 differenceHow 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 MentionKuya Wellness - Current promo - $20 Sauna/Cold Plunge Day Pass at Kuya - 70% discount using WELLNESSMAMAKuya Wellness - Instagram

Episode Highlights With Megan ButlerShe is a doula, and how she got into this workWhat the data says about community and longevityMirror 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 usResources We MentionKuya Wellness - Current Promo - $20 Sauna/Cold Plunge Day Pass at Kuya - 70% discount using WELLNESSMAMAKuya Wellness - Instagram

Episode Highlights With Sara BantaAlcohol tells your body to store fat, regardless of what you are eatingCalories do count, but they aren’t the only factor All calories are also differentMitochondria and cellular energy — why these are important, and how to support thisTop fat-burning foods and top foods that make you store fatMore reasons to prioritize protein and the specifics to know around this It is very difficult for your body to turn protein into fatThe best proteins to focus on and why whole food proteins are so important Fat-storing fats: seed oils, processed oils, nuts and seeds in excessFat-burning foods: olive oil, wild meatsThe 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 MentionSara Banta Health - WebsiteAccelerated Health

Episode Highlights With Sara BantaWhy the liver is so important and why it might be sluggish even if you don’t realize itSymptoms related to liver sluggishnessWhy detoxing is mandatory in today’s world Everything has to go through the liver, and how to know if yours is sluggishWhat sulfur foods (broccoli, cabbage, onions, garlic, etc.) do to the body and when you can’t process themAll the things that can harm the liverImportance of digestive enzymes and how they can help the liverWhy most adults and ¼ of children have fatty liver diseaseA reason to rethink spinach, kale, and greens Top foods and supplements that support the liverHow to do an accelerated liver cleanse Supplements to boost fat burning naturally The three baby steps to start supporting your liverResources We MentionSara Banta Health - WebsiteLiver CleanseHealthy Gut - Digestive Enzymes

Episode Highlights With CalocurbWhat GLP-1 is and what it does in the bodyGLP-1 activation drugs and what is going on in the body when people take themWhat semaglutide is and how it impacts the bodyThe difference between semaglutide and the natural GLP-1 that our bodies makeHormone effects throughout the body from GLP-1 drugs and what we still don’t knowHow GLP-1 drugs can affect insulin levels and sensitivity and possibly feedback on natural production of these hormonesFactors that might impact the body’s natural production of GLP-1His theory on things that might suppress the body’s natural production of GLP-1The research he did with the New Zealand government related to GLP-1Plant-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 foundWays we can naturally stimulate this hormone production through natural food-based substancesHow bitterness is correlated with an increase in GLP-1 productionThe amazing stats on the GLP-1 injectables and what we know about what happens when people stop taking itHow people are using these natural plant extracts to taper off the injectables How to dose natural compounds for the most effect on GLP-1Potential side effects of these natural compounds Other lifestyle factors we can change that help support the body in natural GLP-1 productionWhy this product is particularly good for womenTheir continued research in post-menopausal womenResources We MentionCalocurb - Use code wellnessmama for a discount

Episode Highlights With Brian JohnsonWhat we need to know about air quality and the big factors you might not be aware ofWe spend as much as 80% of our time indoors, so indoor air quality is a big dealIt’s much more than just air filtrationWhat to know about building materials and how they can impact air qualityThe biggest impact things we can do to improve air quality in an existing homeWhat to know about air quality and mold in a preventative capacity VOCs and how to choose safe materials in your homeWhy it is important to choose breathable materials in your home if possible to avoid moldFour 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 alternativesWays to mitigate EMFs, even from power lines and big sourcesWater quality in the home and how to make sure yours is goodHow to water test your home and see what your water quality isPlumbing quality and how it can impact your homeResources We MentionSenergy360 - WebsiteSenergy360 - Instagram Jaspr air filters - Use code wellnessmama for a discountBranch Basics - Use code Mama15 for a discount on starter kitsOur Place air fryer - alternative to microwavesNatural Actions water filter - Use code wellnessmama for a discountPrescription for a Healthy House book

Episode Highlights With Patrick SullivanMy experience with leg cramps, especially during pregnancyPatrick’s experience with leg crampsThe two different types of leg cramps and the root cause of eachWhat is the difference between leg cramps during exercise and at other times, and why is this differentIs 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 importantWhy the modern lifestyle has led to so much magnesium deficiencyMost of us don’t get close to the minimum daily requirement of magnesiumThe easiest way to know if you might be deficient in magnesiumWhy it’s tough to fix magnesium deficiency with food in the modern worldThe thousands of reasons that the body needs magnesium: at least 3,751, to be exact!How magnesium is needed for ATP productionThe richest dietary sources of magnesiumMinimum vs optimal intake of magnesium per dayLifestyle factors and drugs that deplete the body of magnesiumUnderstanding vitamin D, sunshine, and magnesiumMagnesium and pregnancy and why magnesium is extra helpfulResources We MentionJigsaw Health MagSRT - Use code wellness10 for a discountJigsaw Health MagSoothe - Use code wellness10 for a discountDrug Muggers by Suzy CohenDminder app

Episode Highlights With Dr. Olga StevkoShe 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 issuesHow quickly addressing unconscious programs can resolve even chronic and deep issuesSpecific things we can do to improve sleepWhat the Instant Sleep Technique is, and how to do itResources We MentionDr. Olga Stevko - Website

Episode Highlights With Dr. Olga StevkoWhy having a strong and pleasant-sounding voice is so importantMy own story of working on my voice with Dr. OlgaHow 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 withWhat unconscious drawings are and how she uses this in her therapeutic approachThe unexpected places where unconscious programs can affect our livesResources We MentionDr. Olga Stevko - Website

Episode Highlights With Dr. Marty MakaryWhat we need to know about allergens and our kidsWhy we are seeing an epidemic of allergies in kids that isn’t happening in other parts of the worldWhere the misinformation about peanut allergies came fromThe basic concept of immune tolerance that experts ignored and why early exposure can be helpfulWhat we need to know about responsible antibiotic use in our kidsAdopting a more informed and balanced understanding of health for our kids' sakeResearch-backed best practices around childbirth when possibleHow skin-to-skin contact with mom immediately after birth can even improve the brain of the babyWhat 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' brainsResources We MentionBlind Spots: When Medicine Gets It Wrong, and What It Means for Our Health by Marty Makary, MDMarty Makary, MD - WebsiteReady Set Food

Episode Highlights With Dr. Marty MakaryWhy 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 ideasWhat impeccable objectivity is and how to cultivate itThe founder's effect and how what we hear first can be so impactful Red flags of unquestioned authority and how to recognize themBlind spots related to hormone replacement therapy and our food pyramidMyths related to the dangers of hormone replacement and what the data actually saysPlaces biases and blind spots show up in nutrition and health and what the evidence actually saysWhat really causes heart disease and our blind spots related to health and nutritionHis take on seed oils and what he found in his investigative journalism around this topicWhat linoleic acid is and what you need to know about itFascinating data about antibiotic use, especially early in lifeResources We MentionBlind Spots: When Medicine Gets It Wrong, and What It Means for Our Health by Dr. Marty MakaryMarty Makary, MD - His Website

Episode Highlights With Eli HarwoodHow to tell if your relationship with your child is secure or insecureWays to strengthen the attachment with your childAttachment 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 timeThis 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 parentsDoes 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 sorryWays to help our children feel safe opening up even about the hard things and big feelings at various agesWhat attachment transfer is and why it mattersSpecific advice for navigating the teen years The distinction between your feelings matter and they don’t always dictate the situationResources We MentionEli Harwood - WebsiteRaising Securely Attached Kids: Using Connection-Focused Parenting to Create Confidence, Empathy, and Resilience (Attachment Nerd) by Eli Harwood

Episode Highlights With Eli HarwoodHow 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 developmentWhat attachment figures are and why this mattersAttachment is the study of close relationshipsWhat the indicators of healthy attachment are and how to understand these relational patternsHow to help your child be securely attached to youBabies are born with a relatively developed limbic system but not a fully developed prefrontal cortex and why this matters because babies co-regulate with caregiversHow early childhood relational patterns can show up in adult relationships The four attachment patterns that can develop and how they developHow to become aware of your own relational and attachment style The most powerful thing we can do to improve our attachment patternsResources We MentionRaising Securely Attached Kids: Using Connection-Focused Parenting to Create Confidence, Empathy, and Resilience (Attachment Nerd) by Eli HarwoodEli Harwood - Website

Episode Highlights With Mastin KippA reason to move away from categorizing emotions as good or badEvery emotional response we have makes sense from a safety perspectiveWhy he doesn’t believe in self-sabotage, and why self-protection is differentHow 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 wantPersonal development is going to create inner conflict, and inner conflict is a sign of growthThe presence of inner conflict indicates a desireHe looks at goal-setting as a therapeutic processHow to not let the most traumatized parts of us be in the driver's seatWhen we're younger, there can be negative consequences to being our authentic selfYour inner critic is how you parent yourself, and this voice can be a good indicator of how we feel about ourselvesWhy to ask “when was that true” in doing parts workNo 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 yourselfThat which cannot be expressed to the mother cannot be expressed to the selfChildren are a place to contribute unconditional love but not extract it The greatest burden a child bears is the unlived life of the parentResources We MentionReclaim Your Nervous System: A Guide to Positive Change, Mental Wellness, and Post-Traumatic Growth by Mastin KippMastin Kipp - Instagram

Episode Highlights With Mastin KippWhy the nervous system is so important and impacts so many areas of healthHow to set the nervous system up for successUnderstanding how young children are co-regulated to our nervous systemsDifferent nervous system states have different metabolic demands on the bodyHow our metabolic energy can be diverted into stress hormonesWhat vagal tone is, and why this mattersFight or flight is a very metabolic expensive state to be in, and this can affect many areas of healthSafety 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 senseCalm and regulated are not the same thingResources We MentionReclaim Your Nervous System: A Guide to Positive Change, Mental Wellness, and Post-Traumatic Growth by Mastin KippMastin Kipp - WebsiteMastin Kipp - Instagram

Episode Highlights With Lauren and MarshaThe 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 diagnosisThe amazing spiritual experiences that unfolded for themHow she trusted her intuition and said no to steroids The journey to healingHow they navigated the teenage years and rebellionResources We MentionLauren Vaknine - WebsiteLauren Vaknine - InstagramLauren Vaknine - TED TalkRISE Program

Episode Highlights With Susan FoxWhat it means to cycle sync with the seasonsThings we may not know about the menstrual cycle and what we can learn from our cyclesWhat are the seasons related to our cycles, and how to sync with themHow to nourish yourself through different parts of our cycles The importance of light and of getting more in alignment with natural light cyclesIf you track your cycle, what changes can tell you and what to pay attention toResources We MentionDr. Susan Fox - websiteDr. Susan Fox - Podcast

Episode Highlights With Susan FoxWhy she feels that infertility as a diagnosis is incomplete, and what we need to know about itThe 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 storyShocking statistics around fertility and why this is important to understandWhat the 5-element model is, and how can this help with fertility and so many other aspects of healthThe 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 areTips and tips for supporting each element Resources We MentionFertility QuizDr. Susan Fox - websiteHealthyouniversityThe Women's Health Podcast

Episode Highlights With Cristina from EverbellaHow she went from living in a city to living on a homestead with her kids and growing food and raising animalsHer health journey that led to the work she does todayHair health is an inside story, and internal nutrients make a big differenceWhat hair is made out of and how to support it from the inside outHow stress can affect hair healthWhat cortisol does to estrogen levels and hair The five ways hormonal changes affect hair How hair grows and why understanding this can help support itThe four different cycles of hair growth How hormone changes can get your hair stuck in the shedding phaseWarning signs to look for before your hair starts falling outHow to support the body in producing the right amount of estrogen Ways to support healthy hair with nutrition and supplementationYet another reason protein is important… this time for hair The most effective nutrients for supporting estrogen levels and healthy hair productionYou can’t produce keratin without biotinThe unusual foods and nutrients that drastically support hair that you might not be getting Hair healthy reasons to get the right amount of sunlightResources We MentionEverbella - Use code wellnessmama40 for a discountD Minder app

Episode Highlights With Emma and HelenWhat is going on in the body when we have brain fog or mom brainHow hormones come into play with brain fog The most impactful small habits you can add for your brain healthSupplements that can be most helpfulWays to improve sleep quality naturallyWhy it's important to model making time for ourselves to our kidsHow modeling teaches our kids to support their own brain healthResources We MentionMake Time WellnessMake Time PodcastBioptimizers Magnesium

Episode Highlights With Emma and HelenHow 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 itWhy women are more at risk than men for brain health issues1 in 11 women will get breast cancer… 1 in 6 will get Alzheimer'sA brain-first approach to wellnessYet another reason that sleep is so important! The supplements that can support brain health and help the brain function optimally as we ageWhy sugar isn’t great for brain health and worth avoidingResources We MentionMake Time WellnessMake Time PodcastMake Time Supplements

Episode Highlights With Kristin and MariaWhat midlife women need to know about metabolic health as we ageNutrition and what needs to change Concerns about cholesterol and cortisol changes as we ageShifts in the microbiome and insulin sensitivity as we ageThe changes in inflammation in the body that happen due to hormone shifts and what to do about itWhy exercising more and eating less doesn’t work in perimenopause and menopauseMuscle definition is a big regulator of inflammation in the body, and more muscle helps reduce age-related inflammationWhat to know about cortisol, especially in these phases of lifeHow 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 themReal 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 changesThe true importance of getting enough protein and why most of us really aren’t getting enoughWhy protein in the morning mattersSupplements that can be helpful for menopausal symptoms Ways to track your metabolic health as you ageResources We MentionWebsite - Wise and WellThe Great Menopause Myth: The Truth on Mastering Midlife Hormonal Mayhem, Beating Uncomfortable Symptoms, and Aging to Thrive by Kristin Johnson and Maria ClapsForever Strong: A New, Science-Based Strategy for Aging Well by Dr. Gabrielle Lyon

Episode Highlights With Kristin and MariaWhat the great menopause myth isWhy these myths are not serving women and what is important to understand Important things to understand about HRTMenopause 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 lineWhy the menstrual cycle alone isn’t a good benchmark for menopause The symptoms that can correlate to the beginning of hormone shiftsProgesterone, sleep, and how to support bothWhy progesterone declines and what to do about itThe myths about hormone replacement therapy Wanting to do menopause naturally and why it is worth considering HRTThe role of bioidentical hormones and when they can be beneficial Preventative role of HRT vs waiting until metabolic conditions developWhat inflammaging is and how to address itMenopause 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 hormonesResources We MentionThe Great Menopause Myth: The Truth on Mastering Midlife Hormonal Mayhem, Beating Uncomfortable Symptoms, and Aging to Thrive by Kristin Johnson and Maria ClapsWebsite - Wise and WellFunction Health

Episode Highlights With Dr. Katie DemingHer unique perspective on cancer and healingPerspective on how to talk to people with cancer and show up with more empathy and compassionThe importance of curiosity Words that can be really triggering for people with cancer, like survivor, fight, and battle languageThe ideal place for healing happens in peaceHow she learned the importance of language and words when working in oncology for yearsWays 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 livesResources We MentionWebsite - Dr. Katie DemingBorn to Heal PodcastTED TalkThe Biology of Belief: Unleashing the Power of Consciousness, Matter, & Miracles by Bruce H. LiptonThe 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 MoorjaniHeal With Kelly Documentary

Episode Highlights With Dr. Katie DemingHow she was a professional athlete before transitioning to her current workHer background in neuroscience and biology and how she ended up in medicineA fascinating shared death experience that shifted the course of her life and her workWhy she feels that we might be completely off base with some aspects of current modelsThe connection between emotional trauma and physical illnessWhat 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 countriesHow our modern life is contributing to illness across the board, not just cancerHow light, lifestyle, stress, and other factors contribute to illnessHer take on sunscreen and sunglasses and why to consider avoiding themCancer is an imbalance of increased toxicity in the body and decreased immune functionThough it isn’t our fault, it is our responsibility A reframe to think about emotional traumaHow techniques that deal with the subconscious can be helpfulWhat PsychK is and how it can be helpfulResources We MentionWebsite - Dr. Katie DemingBorn to Heal PodcastThe Biology of Belief by Bruce H. Lipton

Episode Highlights With Drew CanoleThe 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 yoursFeeling creates your reality and how to start hereHow to create a ritual around mindset and healthy habitsWhen you change your unconscious mind, you change your reality Why he recommends 1 g of protein per pound of ideal body weight for momsHormone and sleep benefits of sun exposure and how to optimize thisSunlight 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 sunlightMelanin is one of the greatest substances in our bodyA reason to really focus on protein and how getting enough can change your lifeHis best sleep tips and ways to improve your sleep drastically Tips for improving HRVCreating an optimal sleep environment in your homeA random reason he sometimes has two golden kiwis at nightResources We MentionOrganifiButcherBoxReal PlansLevelsWaking the Tiger: Healing Trauma by Peter Levine

Episode Highlights With Drew CanoleThere are about 80,000 toxins in the environment each year and why this mattersMiracle foods that help protect the body and that are higher in nutrition than regular foodsRDA was created in WW2 but the food supply has changed and they’ve modified the recommendationsHow Drew got into researching superfoods and the ones that will actually make a differenceThe real deal about Moringa and why it's beneficial What adaptogens are and how they can be so helpful and lower stressHow Rhodiola was used historically and how we can benefit from it todayHis theory on one of the big reasons for the obesity epidemicWhat to understand about greens' fiber and antioxidantsWhy he drinks 32 ounces of water with lemon and salt each morning before getting upTip: Put salt in your mouth first thing in the morning and then drink waterWays to support the liver for optimal health and hormone supportWhy he recommends reverse fasting and moving the eating window earlierThe reason he stops eating at 3 pm each day and how this improves his HRVHe does a parasite cleanse once a month!What binders are and his experience with moldThe truth about shilajit, why it is helpful, and how to get it without gaggingWhat Happy Drops are and why I love themNatural ingredients that are tested to be more powerful than SSRIsA day in the life of his daily routine TIP: Get 50 grams of protein first thing in the morningResources We MentionOrganifi - Mood and Stress ProductsOrganifi - GOLDOrganifi - Happy DropsYou Be You: Detox Your Life, Crush Your Limitations, and Own Your Awesome by Drew CanoleJuicing Recipes From Fitlife by Drew CanoleThe Dust Test

Episode Highlights With Dr. Jill CarnahanWhy this topic is so important to herWhat 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 howHow 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 ourselvesLearning to be uncomfortable with uncertainty and finding the beauty in thisA great tip for helping your subconscious work to your advantage How to program your subconscious for gratitude and loveWays to cultivate our intuition Resources We MentionDr. Jill Carnahan - WebsiteDr. Jill Carnahan - InstagramPower vs. Force by David R. HawkinsEckhart Tolle

Episode Highlights With Dr. Jill CarnahanThe equation of chronic illness, trauma, and healingWhy she feels trauma work and safety in the body are an important part of physical healthToxic load plus physical burden in chronic diseaseThe link between cancer and autoimmunity How infectious burden affects physical health and what happens when it increases too muchWhat happens with latent infectionsThe 80/20 of creating more margin without big expenses A fascinating fact about nitric oxide What mast cell activation syndrome isAre you feeling safe in your own body? And why this piece matters so muchA fascinating documentary she worked on and how to watch it: Doctor Patient MovieResources We MentionDr. Jill Carnahan - WebsiteDr. Jill Carnahan - InstagramDoctor/Patient MovieUnexpected: Finding Resilience through Functional Medicine, Science, and Faith by Dr. Jill CarnahanJaspr AirBeam MineralsRadiant Life Water Filter

Episode Highlights With Dr. Griffin ColeThe 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 bodyWe have over 500 species of bacteria in the mouth aloneThe importance of maintaining an alkaline environment in the mouthWhat is the difference between traditional dentistry and biological dentistryHow to support the oral microbiome How refined sugar actually negatively affects the teethWhen you get cavities, it's the acids produced by bacteria that actually cause the problemHow a hydroxyapatite toothpaste supports the mouthHis take on oil-pulling Understanding root canals, when to avoid them, and the people who should be very cautious Resources We MentionGriffin Cole - WebsiteNutrition and Physical Degeneration by Weston A. PriceMastery by George LeonardWellnesse - Oral ProbioticsWellnesse - ToothpasteFluoride Action Network

Episode Highlights With Dr. Griffin ColeWhat fluoride is and how it became part of conventional medicineThe different forms of fluoride and what to knowIs fluoride actually needed? Ingested fluoride and the new research that we need to be aware ofWhat many studies show about how fluoride in water affects babies in uteroFluoride in the water is like drinking band-aids when you have a cutThis substance is banned from being dumped in many places because it is so harmful to the environmentWhy 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 insteadHow to support oral health with diet Oral bacteria were present in all organs that were tested in autopsy after a cancer deathResources We MentionWellnesse Fluoride-Free ToothpasteDr. Griffin Cole - websiteIAOMT.org - Find a biological dentist in your area

Episode Highlights With Lauren VaknineHer incredible story and how her health struggles began at a very young ageHow her mom navigated her diagnosis at a young ageThe importance of not making decisions from a place of fearHow can we begin to learn to figure out our own pieces for our healthHer own root causes and how she eventually uncovered themWhen she realized she had to stop outsourcing her health and how this shifted so much for herUnderstanding how our thoughts affect our biologyHow 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 storyJournaling to help rewrite your inner script If you want to heal one part of you, you have to heal the whole self Resources We MentionLauren Vaknine - InstagramLauren Vaknine - Website

Episode Highlights With DanaWhat's going on in the gut in children with ADHDSurprising statistics about gut health in children54% 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 gutHow gut disturbances create brain disturbances and vice versaThe gut makes 95% of serotonin and 50% of dopamine in the bodyWhat we can do to help repair the gut after antibiotics The testing that can be beneficial for helping these childrenWhy gluten is such a big offender and almost every single kid with ADHD needs to remove itWhat an organic acid test is and how it can be helpfulHer most commonly recommended supplements with ADHDResources We MentionADHD Thrive InstituteADHD Thrive Institute - InstagramThriving with ADHD: A Guide to Naturally Reducing ADHD Symptoms in Your Child by Dana KayJust Thrive Health

Episode Highlights With Dana KayHer personal story with ADHD and how she got into the work she does around thisWhat her son being on medication for his ADHD taught her about best supporting him and other children through ADHD with other methods as wellThe multi-faceted approach to ADHDWhat data says about dietary changes and ADHD symptomsBiggest offenders of foods to avoid in kids with ADHDGreat foods to include to most benefit kids in reducing symptoms of ADHDThe research on omega-3 and ADHDHow fresh, brightly colored fruits and veggies benefit the body when ADHD is presentTips for addressing light and stress to support our kidsWe 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 differenceSleep tips for kids with ADHD and what to know if your child sleeps with their mouth openResources We MentionADHD Thrive InstituteADHD Thrive Institute - InstagramThriving with ADHD: A Guide to Naturally Reducing ADHD Symptoms in Your Child by Dana Kay

Episode Highlights With LeelaQThe 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 insteadHow EMFs essentially add stress to our systems The ways EMFs impact the nervous system and our physiologyWhy it isn’t true that you can’t stop it unless you block itYou 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 oneWays 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 workThe science of how grounding, sunlight, and meditation/mindfulness benefit us and are complimentary to these technologies Resources We MentionQuantum Upgrade - Use code Katie for 15 days freeLeelaQ

Episode Highlights With Quantum UpgradeWhat quantum energy is, also called source energy, and what we know of itWe are over 90% water on a molecular level and why this mattersHow we are also over 99% space, but it is not empty spaceA 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 energyWhat studies show about how this technology can impact people on the spectrum in a positive wayHow quantum energy can work at a distanceShocking data on how this can impact everything from HRV to spike protein and clotting and even ATP production and wound healingWhat quantum entanglement is and why it matters The difference between the bloc and quantum upgradeWhat they mean by “charge” when it comes to quantum energyHow the blocs have a quantum-charged energy fieldResources We MentionQuantum Upgrade - Use code Katie for a 15-day trialLife on the Edge: The Coming of Age of Quantum Biology

Episode Highlights With Non-Toxic DadHow to navigate the balance between educating our kids/keeping them safe and respecting their agencyAddressing our own patterns of control and respecting our children as they grow upFree or inexpensive habits we can adopt in our family culture that benefit our whole familyHow gardening is helpful in many ways beyond just growing foodWays to model love and forgivenessHow to nurture creative problem-solving in kidsCreating more peace, grace, ease, and joy in our familiesThe importance of building community within our families and around usResources We MentionNon-Toxic Dad - websiteNon-Toxic Dad - InstagramCytoDetox

Episode Highlights With WarrenThe big offenders when it comes to toxins that affect our familiesHow shoes can be detrimental to your health and how to choose good onesThere 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 kidsSome simple switches that can reduce exposureWhat to know about water and filtrationThings that can help remove toxins that have build up in the  bodyWhat zeolite is and how to use it to help your familyCarbons do not bind heavy metals, but what they are helpful forHow to bind VOCs in the body or the homeFulvic and Humic acids aren’t great binders but are helpful in other waysResources We MentionNon-Toxic Dad - websiteNon-Toxic Dad - InstagramCytoDetoxTrue Carbon CleanseThred UpSunlighten SaunaJaspr Air

Episode Highlights With Michael GriswoldHis very unique take on healing and the things that keep us stuckHow he read 500 books on how to get better and what he eventually found that workedIn order to find something that works, you need to hear it from someone who is honestThe myth that you have to control your thoughtsThe myth of needing to control our feelings or manifest His take on what helps instead Getting more in touch with the body as an antennaResources We MentionLetting Go: The Pathway of Surrender by David R. Hawkins M.D. Ph.DBuilt 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 GriswoldThe heartbreaking story that led him to the work he does nowWhat data says about the benefits of certain substances to help with depression and anxietyHis dramatic experience that shifted him out of deep depression and into joyA Yale study showed that these substances can end depression in a single doseOther studies have named this breakthrough status for its ability to help depressionStress is the inability to process the information we are receiving at that timeHow these substances can help communication in the brain in a profound wayDownsides and what to understand about microdosingResources We MentionMicrodosing EbookGummies

Episode Highlights With Hannah WentWhat biological age is and how we measure itUnderstanding cellular-based aging How we measure biological ageSprint speed and grip strength can be really loose indicators of biological ageUnderstanding epigenetic biomarker proxies and how to pull levers to improve your biological ageHow 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 ageDiet, physical activity, sleep, and stress make a big impact on biological ageHow caloric restriction comes into play for aging Pregnancy and menopause effects on aging Epigenetic transgenerational inheritance and how this affects our kidsHow 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 IQBeing lonely is worse than smoking according to research from HarvardHow relationships and community improve biological ageResources We MentionTruDiagnostic (this link and code wellnessmama gives a discount)Hand Grip Strength Tester

Episode Highlights With RyanWe'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 recessionWe have an exploding population of therapists, but we aren’t seeing a change in the underlying problemsHis incredible journey to healing and the tough lessons he learned along the wayHow 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 healersWhat 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 resilienceWe are wired for healing and the sticky things that can get in the wayHow 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 thisWays 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 MentionRyan's WebsiteRISE Program

Episode Highlights With Gary VeeHow he feels he was perfectly parented and the things his mom did that made the biggest differenceWhy 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 himHow his mom helped him feel capable and remarkable but didn’t create delusion or entitlementWhat 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 kidsStart with parenting, not looking for external validation from the outsideWhat things do we push our kids toward that are based on positive validation for ourselvesSurprising things he found out from the 15- to 25-year-olds that message himWhat you cheer for is what they strive forHis mom gave the most positive reinforcement when he was niceBe very thoughtful about what you cheer forHurting from losing is one of the great foundational blocks of human developmentA parent's job is to eliminate indifference Do you want to avoid judgment? Stop deploying itResources We MentionMeet Me in the Middle: A VeeFriends Book by Gary VaynerchukVeefriends.com

Episode Highlights With HildaThe best health hacks in life are freeAncestral wisdom trumps modern technologyHow 6 ancestral secrets can boost your energy and vitalityEasy ways you can incorporate these secrets into your daily lifeWays to show your kids that these secrets are important instead of just telling themHow the work of a dentist from the 1930s can (and should) change your approach to dietThe 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 ownResources We MentionHolistic Hilda - WebsiteWise Traditions PodcastZero to One: Notes on Startups, or How to Build the Future by Peter Thiel and Blake Masters

Episode Highlights With Hilda GoreHer amazing experiences with visiting and studying indigenous populations around the worldHow Dr. Weston A. Price inspired her work and her experiencesWhy 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 commonStories from her trips to Cuba, Peru, and Ethiopia and how these experiences shifted her lifeThe recurring theme of gratitude in these beautiful people around the worldLoneliness is worse than smoking, but how to build a community What she learned from the Maasai tribe Resources We MentionHolistic Hilda - Use code HHwell for a discount on the Health for the Long Haul: 6 Ancestral Secrets CourseWise Traditions PodcastWeston A. Price FoundationDeep Nutrition by Dr. Cate Shanahan

Episode Highlights With Dr. Jenn SimmonsHer very personal experience with hormone replacement and breast cancerHow 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 researchThe real data on hormones causing cancer and why we’ve been told the wrong thingEstrogen 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 outcomesThe same number of women die of a complication of a fracture as breast cancer each year, and hormones help protect the bones2-3x more women die of heart disease than breast cancer and BHRT helps protect the heartWe need to unlearn what we think we know about hormone replacement and learn the proper benefitsResources We MentionThe Smart Woman's Guide to Breast Cancer by Dr. Jenn SimmonsEstrogen 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 SimmonsThe downfall of imaging as breast cancer prevention is that this is really just early diagnosis and not preventionFar beyond cancer, there are a lot of benign changes in the breast that can cause stress for peopleWhy screening doesn’t improve outcomes as much as we once thoughtNo matter how many women we screen per year, the exact same number die of breast cancer and present with aggressive diseaseStatistically, mammograms don’t save lives or breasts and just have increased the risk of mastectomy How mammography may actually contribute to breast cancerMammography - 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 cancerThe 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 cancerResources We MentionThe Smart Woman's Guide to Breast Cancer by Dr. Jenn SimmonsReal Health MD - websitePerfeQTion Imaging - imaging centers

Episode Highlights With Kash KhanThe problem with biohacking and why he doesn’t like that word eitherWhy I personally prefer bio-love or bio-alignment and working with my bodyMost bankruptcies are due to healthcare costThe real story of aging and how inflammation is connectedEveryone needs to focus on reducing inflammationThe 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 changesThe body is very simple: you're either in fight or flight or rest and recoveryWhat the epigenetic imprint of trauma is and why this is important to addressThe science of how trauma affects us even at a gene expression levelThey haven’t dealt with a single person who has a chronic condition that didn’t have some level of trauma and gut issuesWhy sunlight is so important and how sunlight affects genesEvery enzyme we need for vitamin D is found in magnesiumGenetic testing is not the answer, programs and understanding are the answersResources We MentionKash Khan - Roadmap to 100 programJaspr air filter

Episode Highlights With Kash KhanWhy 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 answersFunctional genomics vs genetics and how to understand your genes in a way that benefits youWhy genes are not our destiny and how we can work with our genes for better resultsThe genes they look at that make the biggest functional differenceOnly 5% of the US is actually metabolically healthy right now The genetic factors that affect metabolism and hormonesHow functional genetics relates to chronic disease and inflammationWomen put an average of 500 chemicals on their bodies per dayIt takes an average of 26 seconds for something to get through the skin and into the bloodGeneral things we can all avoid for better healthInsights are useful, but data is useless without the personal experience sideLearning how to know what is wrong and how to fix it based on your genes Resources We MentionKash Khan - InstagramKash Khan - Roadmap to 100 program

Episode Highlights With Mike Feldstein of JasprThe reason indoor air can be more polluted than outdoor airHow poor air quality can cause inflammation Humans breathe about one credit card worth of microplastics per week, and what this does to the body100% of all homes tested positive for microplastics in airHow 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 waterWe adapt very quickly to air and this is why we get “nose blind” to smells How drastically air quality can impact sleep and performanceWhy sleep is the number one reason people use his air filtersMost 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 EMFsA huge list of tips and tricks to improve indoor air quality for free related to cooking, products we use, etcWhy Jaspr is made with steel and not plastic Resources We MentionJaspr Air Filter - Use the code wellnessmama for a discountBranch Basics

Episode Highlights With Mike FeldsteinWe 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 dayAir is one of our most essential health factors, and we can only go minutes without airWhy Mike carries a CO2 monitor, and when CO2 levels can affect performance What to do about high CO2 levelsWhy heat might not be the reason you feel fatigued in the saunaHis fascinating background in catastrophic disaster remediation How Jaspr came to be and why it outperforms other filtersResources We MentionJaspr Air Filter - Use code wellnessmama for a discount

Episode Highlights With Dr. Courtney HuntWe evolved under the light of the sun to take code/energy from the sun Light is a symphony of information for our bodiesHow light can help us reverse ageIt is all coded into our bodies; how to send your body the right signalsHow sunrise and sunset are natural sources of red lightWhen you get enough red light you burn through sugar faster and have better blood sugar controlCarbs are free radicals when we eat them all the timeThe real reasons morning sunlight is important Reasons to have low light in your house at nightYou have a pharmacy in your brain that responds to lightWhat to know about low vitamin D and why it is seasonal and cyclical How light improves mitochondria and how to get the right light exposureWe don’t have to lose mitochondrial density as we ageYour skin is one of your biggest organs of detoxification and when we wear sunscreen, we block important pathways and the right interaction with lightResources We MentionCourtney Hunt, MD - WebsiteCourtney Hunt, MD - InstagramCourtney Hunt, MD - Webinar Library

Episode Highlights With Dr. Courtney HuntHer own story of recovery from Hashimoto'sShe was trained as an OB/GYN and her path to what she does nowYou are not your diagnosisThe importance of seeing yourself wellWhat autophagy is and how it can be such a valuable toolHow to encourage autophagy and self-cleaning in the bodyWhen you enter ketosis as a metabolic state you make acetoacetic acid which breaks down into beta-hydroxybutyrate and acetone and why this is beneficialHow to flip the metabolic switch to burn fat as fuelWhen you burn fat as fuel you are either burning someone else’s fat or your own fatWhat leptin is and what it can tell us about healthHow to avoid starvation cues with fasting and ketosis and make sure you nourish your body enoughThe myth that women shouldn’t fast or that women shouldn’t fast around their periodsWe make ¼ of the ATP when we eat a lot of carbs Resources We MentionCourtney Hunt, MD - WebsiteCourtney Hunt, MD - InstagramKetone meterKetone Urine Test StripsGenetic Protocol

Episode Highlights With AdrienneHer story of autoimmune recovery and how it led her to learning about cold exposureWhy she was taking over 20 prescriptions daily and how she recoveredThe reason cold exposure is the one healing modality she would choose Drastic effects she noticed when she started doing ice bathsWhy ice baths can be so helpful and the physiological ways they help the bodyHow cold exposure creates norepinephrine and dopamineThe way cold exposure can help with resilience and mindsetCold exposure can help the lymphatic systemCold exposure vs sauna exposure and how to time them if you do bothSome simple and very inexpensive tips to get the benefits of cold even if you don’t have a plungeHow to DIY cold exposure experience at homeResources We MentionMorozko Method™ Certification Course - Use code wellnessmama for a discountCold Plunge - Use code wellnessmama for a discountBlue 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. NicholsAdrienne's first cold plunge video

Episode Highlights With BarbaraThe power of listening, especially with our childrenHow understanding human design can drastically change how we parentThe way a child's design can affect how they learn and the school environment they needHow our kid's type can affect how they eat and why we might call it picky eatingThe only thing that heals is love Importance of viewing our children as an asset, not an inconvenienceWhy psychological resilience is so importantHow anything can be a cult if you give your own inner authority away to something or someone elseImportant things she learned from helping with cult intervention and how to give ourselves a solid foundationSpecial vs unique and why to be careful about that wordResources We MentionHuman Design ConsultationsKids Cook Real Food CourseHuman Design: The Definitive Book of Human Design, The Science of Differentiation by Ra Uru Hu by Lynda Bunnell

Episode Highlights With BarbaraHer incredible background and journey and what led to her workThe wisdom she found in not needing to be or have power over other peopleHer friendship with Ra and Eckhart TolleWhat 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 designThe four basic types in human design: projector, manifestor, generator, reflectorWhat the four transformations in human design areDecision-making based on your type and aligning your environmentHeartscapes vs landscapes in human designWhat the different types of environments areAuthority and energy types in human designHow to learn more about your own human designResources We MentionBarbara Ditlow - WebsiteHuman Design: The Definitive Book of Human Design, The Science of Differentiation by Ra Uru Hu by Lynda Bunnell

Episode Highlights With JustinThe real root cause of obesity and why it isn’t what you thinkWhy diet can be so frustrating and why so many of us are recovering dietersThe average woman tries 126 diets in the course of their lifetimeObesity often stems from unmet emotional and psychological needsThe antidote to this problemHow we inherit programmed thoughts from our parents about food and dietBody fat storage is not a bad thing, but a sign of adaptability that we just need to understand betterWhy all restrictive dieting is doomed to fail eventuallyFoundational principles for learning to listen to what your body really needs5 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 walksWhat mirror work is and how it is profoundly helpfulHow sunshine is so profoundly helpful to this processLack 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 itYour kids won’t do a great job of listening to you, but they’ll do a great job of becoming youResources We MentionJustin Nault - websiteBlue Light GlassesYouTube video on how Canola Oil is made

Episode Highlights With Paola TelferNavigating parenting in an increasingly technological worldHow to maximize the benefits of technology for kids and minimize the addictive potentialA relationship-focused approach to parenting around technologySome practical tips for managing technology in the homeThe most important part of managing a relationship with a teenage child Her litmus test for how her relationship with her teenager is doingTips for sleep with teenagersTeaching kids entrepreneurship from a young ageResources We MentionSens.ai (use code wellnessmama for discount)

Episode Highlights With Sens.aiHer story that led to her creating at-home brain training that actually worksHow a brain injury and PTSD impacted her life and how she reversed itWhat is brain training and how it can be so impactfulThis is basically neurotechnology-assisted meditationWhat the different brain waves and brain states are and how to benefit from themHow to access self-directed neuroplasticity The pillars of brain statesWhat neurotechnologies Sens.ai includes and how they workHow this device also measures and impacts the nervous system as wellThe gamified way that this headset helps meditation and focusHow this helps with sleepResources We MentionSens.ai (use code wellnessmama for a discount!)The Science Behind Sens.ai

Episode Highlights With Dr. Tom O'BryanThe inflammation equation and all the variables we face in the modern worldBottom-line principles that affect inflammatory status14 of the 15 largest killers are chronic inflammatory conditionsWhy inflammation is the trigger that pulls on the chain to break the weakest linkThe most common environmental toxins we are seeing in the modern worldHow mold affects inflammation and is even linked to things like Alzheimer'sWhere plasticizers are found and how they affect inflammationWhat nanoplastics are and why we need to be aware of themWays 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 brainHouseplants can help with environmental toxinsWhy he never touches credit card receipts because of the BPA Our environment is fueling our disease and how to improve yours without stressResources We MentionThedr.comThe Inflammation Equation Docuseries

Episode Highlights With Dr. Anthony GustinWhat he learned from his stay with a hunter-gatherer tribe and how it changed his lifeHuge 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 wholenessHis experience with mold exposure, detox, and getting to healingA drastic mindset shifts he had away from being as research-focusedWhy he stopped focusing as much on physical health markers like Oura ring data and labsWhat actually is a natural environment for humansHis emotional and mental health journeyHow to cultivate true community in your life and authentically connect helping and receiving in modern lifeUnderstanding the importance of sunlight and natural light exposureWhy it is absurd that we try to avoid the sun and the many reasons we need more sunlightResources We MentionEquip Protein PowderDr. Anthony Gustin - PodcastCourtney Hunt - website

Episode Highlights with Dr. Anthony GustinThe problems with the current food supply chainHow complex the meat supply chain is What regenerative agriculture is and why it is so important for the planet, especially nowThe point we are fast approaching that will be a big problem for our food supply and the planetRegenerative agriculture is a way to produce food that helps and not harms the planetHow meat is important for the human body and for plant growth in the environmentWhy to look for regenerative meats at the grocery store even over grass-fedWhen shipping meat can actually be a healthier optionReasons to find a local farmer and rancher if possible The importance of nose-to-tail eating and consuming enough sources of things like collagenWhat the different types of collagen are and why they matterColostrum: what it is and how it's beneficialUnderstanding sourcing on colostrum and why it isn’t taking colostrum from baby cowsHow colostrum helps the gut liningHis first principles of nutrition: Real food first Why local and seasonal foods can be so impactfulFood as a biochemical barcode that your body scans, beyond the basic nutrientsResources We MentionEquip Protein PowderThe Natural State podcast

Episode Highlights With Dr. Ryan LazarusPillars of health: Move, Rest, Nourish, Learn, Connect, Challenge, SparkThe details on nutrition: the EAT planSalt should not be demonized and what we need to know about salt consumptionHow 3-5 grams of salt a day can be really helpfulPractical tips for getting enough high-quality sleep: routine, environment, timing, exerciseMovement tips you can do at home and the value of movement/play over exerciseTop-level pillars: learning, connecting, challenge, and spark and how to dial them inHow learning new things (even outside of health things) is vital for healthThe power of nature and connection for healthIf you don’t learn how to train your mind, your mind will train youResources We MentionThe Essential Health Playbook: A Holistic Method to Beat Fatigue, Boost Strength, & Heal Your Gut by Dr. Ryan LazarusDr. Ryan Lazarus - InstagramLazarus Method - Website

Episode Highlights With Ryan LazarusThe life-altering event that drastically changed the course of his life and led to the work he does nowAn indoor soccer injury that led to severe health problems for him including type 1 diabetesWhat he learned in his own recovery and how this led to him helping people His epiphany that led to incredible results in his workThe 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 toWhat the Lazarus Method is and how he uses it with patientsPillars of his system: Movement, Rest, Nourish, Learn, Connect, Challenge, SparkThe importance of reasons over rules when it comes to healthHow he relates health to a game, including playing offense and defense Ways to gamify health and wellness to create lasting habitsResources We MentionDr. Ryan Lazarus - InstagramLazarus Method - WebsiteThe Essential Health Playbook: A Holistic Method to Beat Fatigue, Boost Strength, & Heal Your Gut by Dr. Ryan Lazarus

Episode Highlights With Cameron ChesnutThe things he does differently in parenting that make him a “weird” parent tooTinfoil hat topics for him with his kids and familyThings he avoids with his kids: vegetable oils, sugar, EMFsWhy he almost completely avoids sugar with his kidsHow insulin response as children can affect insulin sensitivity as adultsEven more reasons to avoid vegetable oils completely How certain foods contribute to chronic inflammatory states Why he completely avoids seed oilsOptimizing the omega balance in your bodyHis take on EMFs and what he does with his familyWhy his family sleeps in an EMF tent and how his sleep dramatically improved when he started thisHow he incorporates play-based exercise with themResources We MentionClinic 5CCameron Chesnut, MD - Instagram

Episode Highlights With Dr. Cameron ChesnutWhat sets him apart as a surgeon How he trains like an athlete to show up best in surgeryRecovery 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 roomInflammatory states optimized - what to doHis routine for getting into flow state for every single surgeryA functional medicine approach to surgery and what you can learn from itWhy he even does genetic testing on his patients pre-surgeryThe problem with Botox and fillers and why we should rethink themImportant update: fillers do not go away in the tissue over time like we once thoughtCan 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 fillerHis take on sun exposure and how it comes into play for skin health and aging (that won’t be what you think)Resources We MentionCameron Chesnut, MD - InstagramClinic 5C

Episode HighlightsWhat life looked like 10 years ago!What has changed on the Wellness Mama business sideHow my mindset has changed over this past decadePhysical health vs mental/emotional health - or both?How I lacked a work-life balance back thenWhat I wish I knew 10 years ago: light, protein, sleep, inner workThe real 80/20 is light, sleep, stress, community, and then nutrition and supplementsPrevious podcast guests I really enjoyed speaking with (and why!)Resources MentionedSelf DecodeNutrition GenomeEquip Prime Protein PowderCourtney Hunt Instagram

Episode Highlights With RoriHer own transformative journey with trauma and healingHow intimacy extends far beyond romantic relationships and some ways to help address itWhy she disconnected after childhood trauma and how she learned to reconnectWhat the 13 pathways of intimacy are and how she learned themWounds around intimacy related to competition among womenThe most common thing that comes up for women in her programResources We MentionDesire for IntimacyRelax Sauna - Use code Rori100

Episode Highlights With RoriWhat craniosacral therapy is and how she got into itWhat somatic emotional release isThe power of tuning into the subconscious mind and how to begin to tune into itConnection of breath and the subconscious mindThe four areas of the subconscious that she helps people work onOne simple way to tap into your intuition dailyResources We MentionDesire for Intimacy

Episode Highlights With Michelle GrosserThree lifestyle factors that help support nervous system healthHow to incorporate moments of stillness every day and how just 10 minutes a day can helpMovement as a healthy lifestyle factor for nervous system healthThe 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 itSimple somatic techniques you can do at home for free to regulate your nervous systemWhat a physiological breath is and how you can do it in secondsPractical 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 burnoutResources We MentionMichelle Grosser - website

Episode Highlights With Michelle GrosserRegulated vs dysregulated nervous system statesWhy a regulated nervous system doesn’t mean we are calm all the timeSources of nervous system stress in our modern lifestyles The different nervous system responses to stress and how they look different in different peopleAcute steps you can try to regulate the nervous system in the momentWays to respond and address different types of nervous system responses Our bodies are constantly communicating with us, and how to listenHow tension in the body can indicate a bracing response from being stuck in a stress responseTips for helping kids regulate their nervous systems at various agesWe share a nervous system with our kids until they are about 7 years old so co-regulation can help a lotWhen not to soothe kids out of a big emotionResources We MentionMichelle Grosser - websiteThe Calm Mom - InstagramApollo neuro

Episode Highlights With Ryan BlaserWhy indoor air can be more contaminated than outdoor airThe most common problems with indoor air qualityHow to test the air quality in your homeCO2 levels in the home and what to do about itWhat to know about mold in the home and how to test for itWhy mold is the biggest unknown health problem we are dealing with70% of homes have a mold problem they don’t know about itWhat 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 issueHow keeping the home really clean is helpful for avoiding big problems like moldResources We MentionTest My HomeJaspr Air FilterBranch BasicsWellnesse

Episode Highlights With Ryan BlaserThe most common EMF problems we encounter in our home environmentsOur bodies run on electrical signals, so things like EMFs can affect our bodiesTechnology isn’t going anywhere, but how to minimize any damage from itHow the wiring in your home can create EMFs you don’t know aboutMore reasons that spending time in nature is so beneficial Why nature is the gold standard for lighting and how to take advantage of thisWhat flicker rate is, and how this impacts the bodyWays to set up lighting in your home and on your phone to minimize artificial lightingHow to use digital timers to manage the lighting in your homeWhy he’d rather see his kid smoke a cigarette than wear AirpodsProximity matters and why even a little distance from EMFs can be helpfulThe real deal about grounding/earthing and grounding products EMF is actually three separate things: electrical fields, magnetic fields, and frequenciesNative vs non-native EMFsKey takeaways and starting points for improving these thingsResources We MentionTest My HomeTest My Home - InstagramSafe and Sound Pro EMF MeterTrifield 2 meter

Episode HighlightsWhy I make an effort to get more sun exposure, not lessThe many benefits of light beyond just vitamin D exposureHow light improves our cells and is a huge health hackThe reason I consume a LOT of salt water and feel great when I doThe one natural ingredient I treat like the dad in My Big Fat Greek Wedding treats Windex and use for everythingResources MentionedJaspr Air FilterLMNTFunction HealthCastor Oil packsTruDiagnosticMasszymesPectasolCourtney Hunt, MD - InstagramD Minder app

Episode Highlights With Dr. Elisa SongThe state of children's health today, and why we are seeing some type of problemAlarming 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 autoimmunityWhat to know about antibiotic use The time and place for antibiotics and what to do if kids need themWhen antibiotics can be avoided and what to try insteadAntibiotics are the single biggest disrupter of the gut microbiome Some experts think that antibiotic resistance will be a leading cause of death by 2050As much as 70% of antibiotic prescriptions may be unnecessary Ways to recover from antibiotic useSix questions to ask if your child is prescribed an antibioticTips for beating ear infections in kids without antibiotics What to do when your child runs a fever and debunking some fever mythsTips that work for cold and flu in kids including a well-studied herbal remedyResources We MentionHealthy Kids, Happy Kids: An Integrative Pediatrician's Guide to Whole Child Resilience by Elisa Song, MDGet Your Child Through Flu Season NaturallyHealthy Kids Happy KidsEar Oil

Episode Highlights With Dr. Elisa SongHow she got into integrative pediatrics and holistic wellness for kidsWhat whole child resilience is and how we can nurture it in our kidsThe foundation of resilience in children What cellular resilience is and how to increase itWhy illnesses spike in the winterThe number one thing we can do to uplevel resilience in kidsHow the gut microbiome is the key to lifelong wellnessPsychological stress can affect the gut, and gut health can affect psychological healthHow neurotransmitters are made in the gutWays to improve vagus nerve health in kidsOne easy tip to get into parasympathetic for kidsResources We MentionHealthy Kids, Happy Kids: An Integrative Pediatrician's Guide to Whole Child Resilience by Elisa Song, MDEveryday Holistic Pediatric - coursesJust Thrive probiotics

Episode Highlights With Mira DessyThe 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 mattersWhy fragrance-free isn’t always a better alternativeFragrances 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 houseWhy dryer sheets are terrible offenders for home air The biggest offenders in personal care productsWe can reset our olfactory senses when we avoid artificial fragrances Why laundry is often the worst offender Resources We MentionThe Kitchen TableBranch BasicsFontana Candles

Episode Highlights With MiraWhy preparedness is a growing trend How financial concerns are leading to more interest in having preparedness pantriesThe problem with most long-term food storage — highly processed foods Why access to clean water is so important with stored foodsHow much food and water do we need to store aheadA 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 storeFreeze-dried vegetables and fruits are a good optionWhat canned goods to consider for food storageWhy you should keep a few things in your car to be preparedResources We MentionThe Kitchen TableThe Kitchen Table membershipTheingredientguru.comThrive Market

Episode Highlights With Dr. Olivia LesslarThe science of the mind-body connection and why it matters so muchWays foreign things enter the body and why understanding this is importantWhat guardian sites are and how to support themHow to get the mind, body, and emotions in alignment It is only within a parasympathetic state that the body will healYour nervous system responds to the neurochemicals you pump out in relation to your emotionsThe 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 systemGetting light exposure right for nervous system healthEasy things you can do at home to manage your light exposure at night and help your body get ready for sleepThe importance of melatonin and how it helps address inflammation in the bodyWhy shift work is now considered a carcinogen How animal products in the diet are a signal of safety to the body and nervous systemResources We MentionDr. Olivia Lesslar - WebsiteDr. Olivia Lesslar - Instagram

Episode Highlights With Dr. Olivia LesslarWhat psychoneuroimmunology is and how understanding it can help improve our healthHow everything relates to everything and why understanding this is importantWhat polyvagal therapy is and how addressing nervous system health is beneficialThe dorsal vagal response of fawn and how this affects the nervous systemHow she looks at hormones differently than her peersGetting to the why of hormone imbalancesSymptoms as messengers and how to learn how to listen to your bodyWhat a food matrix is and why it is important Why we actually get more nutrients from food than from the same amount in a supplementHow to send safety signals to your bodyYet another reason to get morning sunlight and what photo prevention isResources We MentionDr. Olivia Lesslar - Website

Episode Highlights With Katie KimballWhy life skills are still important (and maybe more so) in today's world How life skills foster confidence and relate to mental healthThe reason for the rise in anxiety and depression in kidsChore wars and balancing responsibility and life skills with kids doing too much workRequire the work, not the resultsThe 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 fearNavigating the progression of toddlers to teens and handing off responsibility Ways to encourage critical thinking with kidsWhy young kids are wired for critical thinking and how to nurture itResources We MentionLife Skills Now - summer campKids Cook Real Food course

Episode Highlights With Dane MaxwellWays to create more space and sanity, especially as a momSanity 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 itWhy women are often not told things that are in alignment with the complexity of who we areThe unconscious scripts running in our minds at all timesIt isn’t necessarily what we think, but what we think about what we thinkLearning 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 itThe process of becoming best friends with your own mindWhy women are wired for success as entrepreneurs and how to tap into this if you want toCommonalities of the most successful businesses and why women innately do these things through building community and solving painResources We MentionDane's business course for women (limited time opportunity!)Start from Zero: Build Your Own Business. Experience True Freedom by Dane Maxwell Start from Zero PodcastStartfromzero.com

Episode Highlights With Dane MaxwellHow his journey led him to write a children’s book for his daughterHis journey from high-achieving entrepreneur to singerHow Hatha yoga helped him process energy in his body after traumaThe therapies that helped him resolve past traumaHow he's working to avoid passing on negative patterns to his daughterWhat dual sympathetic reset is and how it helped his PTSDHow this led to writing a book for his daughterThe formula you can use to write a book for your children and the resources he sharesResources We MentionThe Mermaid Who Couldn't Pick A Tail by Dane Maxwell

Episode Highlights With Nazlie LafefiWhy most OTC medications are outdated and were created before we understood inflammation and its roleThe reason many products don’t address root causes and aren’t helpful in the long-termSurprising ways that many OTC medications workHow to address the root cause of colds and flu at the inflammatory levelThe respiratory lining is similar to the gut lining and ways to support itOTC products can damage the respiratory lining just like we can damage the gut liningYet another reason to avoid sugar The fascinating way she discovered this new approach when studying signaling moleculesProblems with the conventional approach to handling allergiesHow 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 sickHow aspirin plus omega-3 can help the body build resolvins and shorten the duration of illnessResources We MentionBiovantaReady, Set, Food

Episode Highlights With Dr. Gabrielle LyonWhy the body becomes less efficient at protein turnover with age and how to counteract thisThe biggest needle movers when it comes to building muscleWhy not to train to get better and what to do insteadHow to build an effective structure for getting stronger that doesn’t have to take a ton of timeWhy high-intensity training even just once a week, can make a huge differenceWhen you exercise, you sensitize muscles to glucoseThe long-term benefits of training on hormones and agingDifferences between women and men with training and hormonesThe most important workouts women can doWhat to know about sarcopenia and what we can do about itSarcopenia is not a disease of aging but a disease of inactivity How this relates to cardiovascular disease and Alzheimer'sWhat the normal recommendations get wrong about protein consumptionQuality of protein matters and how to optimize thisDietary protein is essential to building and maintaining muscle but quality matters a lotThe normal dietary protein numbers are just the minimum to avoid deficiency and are not adequate for building muscle and being metabolically optimalStandards vs goals for getting betterHow to use technology and tracking to your advantage in making these changesResources We MentionForever Strong: A New, Science-Based Strategy for Aging Well by Dr. Gabrielle LyonDr. Gabrielle Lyon - websiteDr. Gabrielle Lyon - PodcastHand Grip Strengthener

Episode Highlights With Dr. Gabrielle LyonWhy she went back to study nutrition after becoming a doctor and what she learnedThe 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 betterFat is just a symptom of unhealthy skeletal muscle What happens when a person doesn’t have healthy skeletal muscleThe myth of “healthy sedentary individuals”Having healthy skeletal muscle is the only way to be healthySkeletal muscle is its own organ system and why this is important Why muscle is the best protection for having a healthy pregnancySkeletal muscle is the only organ systemWhat a DEXA is and what it measuresThe division between muscle mass and strengthWhat is happening in the body and the blood with unhealthy skeletal muscleThe 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 MentionForever Strong: A New, Science-Based Strategy for Aging Well by Dr. Gabrielle LyonDr. Gabrielle Lyon - websiteDr. Gabrielle Lyon - Podcast

Episode Highlights With Caroline AlanWhat plant-based minerals are and how they are much different than other forms of mineralsHow we can get minerals from decomposed plants The molecules inside humate: humic and fulvic Minerals fuel the cells via mitochondria in the cellsFulvic is an intracellular molecule that removes toxins from the cell and humic hangs out in the blood to help remove inflammation-causing elementsThese can actually be helpful in removing heavy metalsThere are 70+ minerals in plant-based minerals in the ratio that the body needsHow quickly these can work within the bodyThe reason these can be absorbed even without a healthy gut lining!How humic interacts with the cell wall to help it and can improve hydrationSpecific 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 differentlyThe problem with megadosing specific minerals without balancing minerals in the bodyOne theory of why some athletes end up with osteopenia at earlier ages Mineral usage for kids and pregnant or nursing mothersHow humic can help with glyphosate exposureResources We MentionBeam Minerals

Episode Highlights With Caroline AlanWhy modern humans are experiencing so many mineral deficienciesThe reason modern humans can’t get enough minerals from foodHow minerals impact mitochondria and why this is so importantYour body makes amino acids but minerals must be ingested We are often operating at 40% of the mineral levels we actually needSymptoms of mineral deficiencyHow mineral depletion affects the nervous system and cellular healthHer own experience with mineral depletionHow to get minerals back into the cells correctlyWhat fulvic and humic minerals are and what they do Macrominerals vs micromineralsThe problem with megadosing minerals - your body is not a carResources We MentionBeam MineralsCaroline Alan - WebsiteCaroline Alan - Instagram

Episode Highlights With Dr. Olga StevkoWhat 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 drasticallyA way to become the observer in a situation to shift focus and become more resilientWays to cultivate resilience with small daily practicesHow resilience can help us when we go through difficult situationsResources We MentionDr. Olga Stevko - website

Episode Highlights With Dr. Olga StevkoWhat emotional intelligence is and how it affects all areas of lifeWe need to be able to feel to have emotional intelligenceWhat happens when people feel too little or too muchProblems that can arise if someone has very high emotional intelligenceWays to improve emotional intelligence How unconscious programs are formed from trauma and life events or passed geneticallyWhat mirror neurons are and how they can be helpfulHow pets can help with emotional intelligenceWays to deal with unconscious programming Her term: what artificial emotional intelligence isHow she helps people with the unconscious level without using hypnosisGenetic trauma and how it can affect the unconscious level without you even being aware of itResources We MentionDr. Olga Stevko - website

Episode Highlights With VeronicaHow we can befriend our bodies and nervous systems to help create the life we wantThe pitfalls that women especially can fall into when it comes to nervous system healthHow this relates to reproductive health, especially for womenDeeper nervous system healing that goes beyond just affirmations and talkingHow to make amends with your body and start to signal safetyWays to build a nervous system healthy environment in our homes and teach our kids good nervous system habits from a young ageHow to integrate nervous system health into your whole dayWhat co-regulation is and how to create it with your partner and kidsResources We MentionVeronica Rottman - websiteVeronica Rottman - Instagram

Episode Highlights With VeronicaWhat somatic healing isThe way this ties into nervous system healingSomatics is a broad term that includes all things that mean healing through the bodyModalities that are included in somatic healing What somatic experiencing isHow we can use the body to help resolve trauma and promote mental wellnessWhat polyvagal theory is and why it is important 80% of thoughts, emotions, and experiences are moving from the body upWhy nervous system healing isn’t just deciding not to be stressed… we have to show our bodies that we are safeWhat the “four Fs” are and why they matter: Fight, Flight, Freeze, or Fawn A ventral vagal state is a state of safetyHow to build capacity for safety in the nervous systemResources We MentionVeronica Rottman - website

Episode Highlights With Dr. MinaHow hormone changes affect the skinWhy the skin changes at menopause and what to do about itThe reason menopause isn’t a bigger part of the conversation Why acne can happen again in menopause The reason hair loss happens sometimes during menopauseWhat 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 avoidResources We MentionThe Skin RealMito Red Light

Episode Highlights With Dr. MinaWhat 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 expensiveThe basics of a skincare routine that works and what you don’t needProducts that can help you age gracefully without any extreme proceduresOver-the-counter products that can workHow a vitamin A cream can be beneficialVitamin C serums and if they can be helpfulWhat different skin types actually need and the real truth about skin typesHow to build skincare habits around your skin type and skin goalsAn inside-out approach to good skinSkincare is whole body careResources We MentionDr. Mary Alice MinaEidonOneSkin

Episode Highlights With Diane DucarmeYou have about 100 billion nerve cells in your body and they're all orchestrated by the vagus nerveThe vagus nerve was discovered in 1872 in medicine but is still not understood in the Western worldVagus comes from the Latin vaga, which means to wander, and it wanders throughout the bodyThe things that get in the way of the vagus nerve working optimallyHow emotions come into play hereWhat brain freeze teaches us about the vagus nerveWhere Western medicine recognizes the connection of emotions to the vagus nerveLiver toxicity can lead to wakeups from 1-3 a.m.Ways to support the vagus nerveHow we can sometimes intuitively avoid foods that are harmful to the vagus nerveResources We MentionMigraine TestNectar Health

Episode Highlights With Diane DucarmeShe speaks seven languagesEnglish is actually her third languageThe genetic aspects of migraines and why they're so intenseThe health benefits of letting go and how this relates to migrainesHope for migraine sufferers and how to actually resolve migraines through a root cause approachHow not letting go impacts our brain and also our body in a massive wayAn incredible story about someone completely recovering from migrainesThe actual process of letting go and some easy tactics to use to do itWhy emotions are actually positive but staying stuck in a single emotion is detrimentalHow to consciously change emotionsPractical suggestions for processing and moving emotionsHow to use foods to help dissipate negative emotionsResources We MentionNectar Health - Diane DucarmeMigraine TestThe Migraine Heroes PodcastLetting Go: The Pathway of Surrender by David R Hawkins, MD, PhD

Episode Highlights With Robby BesnerCreating the safest home environment for healingThe difference between infrared and red light and how to use them bothWhat full-spectrum infrared is and how it includes near, mid, and far rangesWays to create a healthy home environment with protective healing frequenciesHow sleep drastically impacts healing and how to support deep sleepWays to reduce EMFs in our home environment without going crazyWhat EMF harmonizing is and how this can be helpfulHow we already have more than just 5G around usWhat PEMF is, and how it's beneficialThe 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 reliefWhat ozone is and how it can be beneficialMany of us age, in part, by lack of oxygen being held in our blood cellsWhy 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 MentionTherasage

Episode Highlights With RobbyThe connection between toxicity, inflammation, and energyNatural and non-invasive ways to support the body in detoxificationThe natural frequencies that help break the bonds of toxins and where they are stored in the bodyHow infrared is especially beneficial and how it supports the body in healingWhat the healing frequencies of nature are that are found in sunlightHealthspan vs lifespanWhat we don’t realize about nature exposure and sun exposureHow infrared frequencies are especially helpfulWhat 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 naturallyHow we can get too much UV and not enough infrared from the sun and how to balance thatUnderstanding the wavelengths of infrared light and how to use them most effectively Products that support the frequencies our body needs to healThe benefits of heat/sauna and the temperature shifts for supporting the bodyResources We MentionTherasage

Episode Highlights With NathanWhat does he mean by playing chess when others are playing checkersA fascinating way Reese Witherspoon did this with a book clubOther examples of flywheels and playing chessTip: 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 wellHis three basic principles for this type of business: build more than a personal brand, sell products rather than attention, have recurring revenue or repeat purchasesThe benefits of writing and creation and how to get the benefits in your own life, even if you don’t run a businessA 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 zoneWhy it’s fun to be a student again and stay a student foreverResources We MentionConvertKitBillion Dollar Creator PodcastThe Billion Dollar CreatorStreaks App

Episode Highlights With NathanWhat a flywheel is and the correct understanding of the termHow flywheels exist in physics and how the concept is helpful in business as wellThe story of how building a well with a flywheel in Africa changed how he thought about businessHow a flywheel business system can help you have better resultsImportance of disconnecting effort and impact and getting leverage How to apply flywheels at the small business level to get better resultsAn example flywheel for content creationWhat an avatar is and how writing to a single person can be very helpful in businessHow flywheels apply to personal life as well, especially in health and fitnessExamples of byproducts of flywheels and how to make them beneficial Resources We MentionConvertKitGood to Great: Why Some Companies Make the Leap…And Others Don't by Jim CollinsCreator Flywheels – The Operating System for Your Business

Episode Highlights With Brett and HarryHow the industrialization of food changed human nutritionThe biggest changes to the food supply in the last few decades and how they are impacting our healthOne thing sprayed on most grocery store chicken that you might not realizeThe real problems for animals and humans with factory farming and how to make better choices80% of meat in the grocery store is controlled by four major companiesIs regenerative agriculture scaleable?How we can help change the trend with our own food choicesHow more protein and healthy food can actually be a beauty secret as wellThe benefit of cooking just 3 more meals at home each weekSimple food choices that can make a big health differenceResources We Mentionnoble proteinMeat Mafia PodcastEatWild.comWeston A Price - InstagramGood Ranchers

Episode Highlights With Brett and HarryHow their own health journey got them into the work they do and taught them about the massive health crisis we are inThe unique diet that completely changed Brett's healthWhy so many people have at least one marker of metabolic disorder and what we can do about itThe 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 companiesMyths about meat and fat consumption that exist in modern societyThe bad data that led to the recommendations against meat and healthy fatsWhat the data actually shows about things like cholesterol and red meat consumptionWays to make healthy eating more affordable on a budgetThe unique protein powder they created to help bridge the nutritional gapOne 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 Mentionnoble protein powderMeat Mafia PodcastSacred 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 GlassTips for how to clear your own spacesHow she does energy clearing of places and spacesBurn palo santo to remove any negative, stuck energyOpen a window or door to the outside to release the energy out of your spacePlaces 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 itCleaning 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 seeThis 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 energyTry clearing a home before selling it!The way clearing her energy helped her find love againResources We MentionGet Quiet: 7 Simple Paths to the Truth of Who You Are by Elaine Glass

Episode Highlights With Elaine GlassThe importance of getting quiet in a world that only seems to get louderWhy 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 sufferingThe way to start shifting your inner language and ask better questions to get better answersWays to tune in to your body and listen to what it is trying to sayThe biggest, most transformational thing you can give someone is the gift of listening so they feel heardWays to help our kids feel heard and also help them process their emotions and find solutions instead of solving everything for themHow to tune in to our energy centers and questions to ask to helpWhat she did to get quiet and an easy thing you can do to tune in to your bodyWays to gain confidence and how that can change the worldResources We MentionGet Quiet: 7 Simple Paths to the Truth of Who You Are by Elaine GlassLetting Go: The Pathway of Surrender by David R. Hawkins M.D. Ph.D

Episode Highlights With Tina AndersonWhy memory is such a problem in the modern world Some of the reasons focus and attention are so tough nowA record number of people are using prescription stimulants to increase focus and memorySmartphones could be to blame for an increase in people diagnosed with ADHDHow brain and gut health are relatedWhat role stress plays in our gut and brain healthTheir research-backed natural products for calming stress and increasing focus and memoryKey ingredients that help with focus and memoryA new, exciting ingredient to help with focusA possible answer for why we might experience pregnancy brain!How their focus and memory products are different from other ones out thereHer needle movers: walking, intermittent fasting, red-light saunaHow to get started on supplements and how to take them to see the best resultsResources We MentionJust Thrive Health - 15% off with the code wellnessmama15

Episode Highlights With Tina AndersonAll the things in the modern world that assault our gut health and what to do about itUnderstanding 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 equalWhat to look for in a probiotic or a supplementSpore-based probiotics and what makes them differentWhy many probiotics don’t survive the digestive systemWhat K2 is and why it's so importantThe difference between vitamin K2 and vitamin K1What the studies say about how vitamin K2 works in the body and how it supports cardiovascular healthThe potential danger of taking too much calciumWhat prebiotics are and why they matterProbiotics are the gardener, prebiotics are the fertilizerThe benefits of IgG products and how to use themThe colostrum craze and an important thing to knowWhy they do studies on each of their formulations to make sure they're effective in the exact percentages they useResources We MentionJust Thrive Health - Save 15% with code wellnessmama15K2 product

Episode Highlights With Masami CoveyHow the moon cycles affect hormones and different phases of lifeA tip for when it might be slightly easier to engage with your kidsWhy progesterone is considered the Zen hormoneHow men also have monthly hormone fluctuations based on the moonHow the moon affects parasites A reason to eat less carbohydrates around the full moonWhen to build muscle and protein intake based on the moonHow to benefit from the dark phase, new moon phase of the moonHer East meets West philosophy of healthSome traditional food suggestions from her childhood in Japanese culture The benefits of fish head soup and how to make it! Resources We MentionMasami Covey - WebsiteSwimmy by Leo Lionni

Episode Highlights With Masami CoveyThe connection of the moon to our biologyThe 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 rhythmWhy melatonin decreases during the full moonDeep sleep can decrease by as much as 30% leading up to the full moonWhat moon bathing is A reason to take HCL, especially around the full moon, because digestion can slow downThe connection between lunar cycles and menstrual cyclesWhy melatonin is so importantWhat the glymphatic system is, and how to support it to remove metabolic wasteA quick practice that you can try to help support the body around the full moon with head massageWhat 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 quicklyHow to support melatonin naturally Yet another reason to get morning sunlight, but also nighttime moon exposureResources We MentionMasami Covey - WebsiteMasami Covey - YouTube

Episode Highlights With Margie BissingerWhy bone health is not just an issue for older peopleAlmost 90% of your bones are developed by age 18-20, and how to help our kids have strong bonesThe top things that affect bone health: exercise is huge, nutrition, reducing inflammation1 in 2 women in the US will have a fracture due to osteoporosisThe nutrients that are actually important for healthy bones beyond just calciumThe role of vitamin D in bone health, and why it is so importantTypes of movement that are best for bone healthEven just 10-20 jumps a day can help with bone density!How to test and improve bone densityThe way hormones and inflammation play a roleResources We MentionBone Health Mini Course - Use code wellnessmama for 50% offNatural Approaches to Osteoporosis - Use code wellnessmama for 50% offHappy Me Happy Life - Use wellnessmama for 50% offSilica from Eidon

Episode Highlights With Margie BissingerHappiness is an inner state of health and peace that is not dependent on your circumstancesIt is also living your life in colorWhat our “then I would be happy” stories can teach usOur base level of happiness, and how we can change itWhy only a small amount of what contributes to happiness is external Is happiness selfish?How happiness is contagious, and how this helps those around youHappiness habits you can develop and strengthenThe importance of being a victor and not a victim in life, and how this is an inner shiftHow to be solution-focused instead of problem-focused What blaming, shaming, and complaining are indicators ofAbout 80% of an average person’s thoughts are negative and how to shift thisBetter questions to ask internally to curate the good in your lifeGood happiness habits we can help our kids have from a young ageHow to recalibrate if you are around negativity from other peopleHer 5-step approach to developing the happiness habitResources We MentionHappy Me Happy Life - Use code wellnessmama for 50% offFree 7-Day Happiness Habits Journal and 7-minute morning meditationMan’s Search for Meaning by Viktor E. Frankl

Episode Highlights With Nathalie NiddamWhat bioregulator peptides are, and how they are different than regular peptidesBioregulator peptides are only 2-4 amino acids longThese 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 formHow we can optimize these for better healthThese specific peptides can help the body regenerateThe confusing naming system for these peptides Natural ways to upregulate things like growth hormonesWhere to get bioregulator peptides and how to use themOral vs. injectable bioregulators Different types of bioregulators and how they are often used in specific casesThere are 21 different bioregulators for different areas of the bodyThe safety profile on bioregulators and what to know about safetyResources We MentionNathalie - WebsiteBook: The Peptide Revolution by Zenithia Renewart

Episode Highlights With Nathalie NiddamWhat 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 50-100Proteins are chains of 100 amino acids or moreHow peptides act as signaling molecules They are naturally occurring in the body but specific ones can be used in special waysInsulin 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 bodyWhat BPC 157 is and how it is effective in a wide range of uses — the Swiss Army knife of peptidesOther peptides that can be beneficialWhy peptides are hard to get right now and what to know about themRisks and safety information to know about peptidesResources We MentionNathalie - website and podcast and Instagram

Episode Highlights With Katrina FoeWhy blood sugar regulation is so important and the parts many of us get wrongBlood sugar dysregulation is a root driver in many types of chronic diseaseWhat markers to pay attention to when it comes to glucose regulation and metabolic healthAt-home testing you can do to check on these thingsThe 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 inflammationOther things we can do to support detoxificationSome general supplementation tipsThe deal on coffee enemas and sauna usageHow coffee enemas can help you get into parasympathetic Resources We MentionCancer Freedom websiteLevelsKeto mojo - AmazonHCL Guard - Use code wellnessmama15Masszymes

Episode Highlights With Katrina FoeThe root drivers of cancer and what we all need to know to avoid itLess than 10% of cancers are genetically inheritedThe root cause drivers of cancer and the tests that relate to themWhat the metabolic drivers of cancer arePreventative tests that can indicate early cancer riskHow hormones relate to cancerMicrobiome connections to cancer and what to know to improve itWhat angiogenesis is and why it mattersHow environmental toxins can relate to cancerThe emotional component to any diagnosis Why she got kicked out of the cancer treatment clinic and why she is so grateful for itHer take on coffee enemas Why too much protein isn’t ideal with her cancer protocolThe therapeutic ranges for ketosisResources We MentionCancer FreedomInstagram - KatrinaNutritional Pilates: Relieve Joint Pain, Lose Unwanted Weight, and Prevent Chronic Disease to Become Your Most Vibrant Self by Katrina FoeTripping over the Truth: How the Metabolic Theory of Cancer Is Overturning One of Medicine's Most Entrenched Paradigms by Travis ChristoffersonThe Roadmap to Prevent Cancer Recurrence - Free ebook watercheck.comLevels Glucose MonitorKeto monitor

Episode Highlights With Kelly KennedyWhat fascia is and why it is the fabric of the bodyFascia is connective tissue made of collagenHow fascia connects every single part of the bodyFascia is a fiber optic network within the bodyHow to address scars and tattoos so they aren’t harming the fascia or lymph systemWhy midline scars are more impactful to the body and what to do to address themHow they address and treat scarsMove differently and frequently — the best thing we can do for our fascia Why ballroom dancing is one of the best things to improve HRVResources We MentionTrue Wellness CenterThe Flow vibe tool

Episode Highlights With Kelly KennedyWhat the lymphatic system is and why it's so importantA new framework for understanding the bodyWe have three times more lymphatic fluid than blood in the body!!There are between 600-1,000 lymph nodes in the bodyThe lymph system doesn’t move on its ownFifty percent of lymph nodes are in the gutDetoxification isn’t just about supporting the liver but mobilizing the lymphatic system because symptoms indicate the filters are dirtyWhat causes lymph to get stuck and the emotional tie-insThe body never makes a mistake… symptoms are messengersHow scars on the body can hurt the lymphThings that slow down the lymph systemHow sitting and dehydration contribute to lymph stagnation Why everyone needs minerals and lymph supportHow deep breathing can help move the lymphHer advice on using a mini trampoline in the morning and just bouncing, not jumping Conscious breath vs deep breathingBenefits of self lymph massage and how to do it the right wayThe real deal on dry brushingSelf-care over healthcare Why she highly recommends never wearing a bra with an underwireResources We MentionTrue Wellness CenterFLOWE podcastFLOW vibe - lymph drainage toolFree Manual Lymphatic Stimulation Guide

Episode Highlights With Dr. Molly MaloofHow it took her a decade to destroy her health and a decade to rebuild itWays to begin creating compounded habits that actually stickFundamental foundational habits to start withHow to not break your mitochondria, and how to support themThe reason to only do one thing at a timeImportant reasons to focus on sleep as the first habitWhat somatic experiencing is and how it can help separate the story we tell ourselves about our life from the felt experienceHow to increase motivation and use habit stacking to make them stickResources We MentionThe Spark Factor: The Secret to Supercharging Energy, Becoming Resilient, and Feeling Better Than Ever by Molly Maloof, MDInstagram - Dr. Molly MaloofInner Engineering: A Yogi's Guide to Joy by Jaggi Vasudev - SadhguruWellnesse Tongue ScraperWellnesse

Episode Highlights With Dr. Molly MaloofWhat Adamo is and why she started itAdamo means to fall in love in LatinWhy does love matter to longevity Loneliness is worse for you than smoking, drinking, or sedentary behaviorThe problem of declining sexual connection especially in long-term relationshipsThe signal of loneliness is similar in the brain to a pain signalWomen are oxytocin dominant, men are vasopressin dominantThe magic of being feminine and the incredible capacity of women for sexual creative energy and capacityYour brain can shut down your libido and override your body but this can be rewiredHow to connect to the feminine and step out of the masculine Resources We MentionAdamo MethodInstagram - Dr. Molly Maloof

Episode Highlights With Dr. Ruth RobertsWhy veterinary care has gotten so expensive and hard to find latelyHow Covid changed access to veterinary medicine for many peopleHow to find good pet care in today’s worldWays 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 healthyWhere to find and how to become a holistic pet health coachResources We MentionDr. Ruth Roberts - WebsiteHolistic Pet Health Coach Program

Episode Highlights With Dr. Ruth RobertsWhat does real food for pets look likeHome cooking for pets and why to consider itWhat pets need: proteins, vegetables, slow carbs, healthy fatsDemystifying what pets need and how to feed them optimally The only foods to absolutely avoid for dogs and catsNasty ingredients included in most pet food Incredible results pets have had from changing diet Supplements for petsWhy our pets are exposed to more toxins than we are in our same environmentResources We MentionDr. Ruth Roberts - Website (use code wellnessmama for a discount)Holistic Pet Health Coach Program

Episode Highlights With Jodi CohenWhy the vagus nerve is such a key to healing and nervous system healthHow pathogens in the mouth contribute to lymph and vagus nerve issuesWhere to focus on the neck and clavicle as a natural facelift There are more lymph nodes in the neck than anywhere in the bodyWhy we might not actually be relaxed or in parasympathetic while we are sleepingWays to help get the body into parasympatheticThe opposite of I don’t feel safe is “I have choices”How we can help our kids develop good nervous system health and habitsThe “how we eat” is often more important than what we eat and why digesting in parasympathetic is important Resources We MentionVibrant Blue OilsThe Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-RegulationWhy Zebras Don't Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping - Now Revised and UpdatedMan's Search for Meaning

Episode Highlights With Jodi CohenWhy topical remedies can be so effectiveHow topically applied remedies enter the body and can be helpful even if you have digestive or other issuesTopical remedies bypass the liverWays to support topical remedies and get them through the skinEssential oils are so concentrated, and often less is moreHow to open up lymphatic points and help your body get the congestion outWe drain 75% of our lymph on the left side Fascia wraps around the lymph, and how fascia is involved in lymph congestionResources We MentionVibrant Blue Oils

Episode Highlights With RajHow to start identifying the cause of the triggers when we're triggered by our kidsWays to help kids not learn that their emotions are bad or create patterns of shutting down emotionsLearning to create space between a trigger and a reaction to have more choice in our reactionsWhat the core childhood wounds are, and where they often come fromMany subconscious beliefs are formed before age seven, and what to understand about this in parentingWays to create nervous system safety in your homeStudies about adverse childhood experiences and how things like emotional neglect can lead to nervous system dysregulationHow to get to know your inner child and understand your core needs and wounds Common triggers and themes among parentsFeelings of rejection as a parent can trigger a deeper core woundResources We MentionLiber8 - Use the code wellnessmama

Episode Highlights With Raj JanaWhat led him to do the work he does now after running successful companiesHow he learned he didn’t really know how to love himselfWhat happened when he tried hypnotherapy, and what it led toThe nervous system is like the soil of the body from where everything else growsUnderstanding nervous system health and how to improve itHow to learn to develop a healthy relationship with your emotionsWhat 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 youTools for regulating the nervous systemHow to build a healthy relationship with your emotions and your thoughtsWhat parts work is and how to use it Resources We MentionLiber8Letting Go: The Pathway of Surrender by David R. Hawkins, MD

Episode Highlights With Dr. Sam ShayWhat puffy weight is, and why it's differentPuffy weight is weight that rapidly comes on and off and isn’t just fat or water weightThe muffin test to know if this is affecting youHave you ever eaten a small amount of something and gained a disproportionate amount of weight… here’s whyHow inflammatory chemicals in foods can lead to drastic weight fluctuationsDilution is the solution to the pollution, so rapid puffy weight is a signal of an inflammation responseThe exercise test for exercise-induced obesity Why some people actually gain fat from exercise based on specific genesSymptoms 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 rangeHow 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 haveWhat genetic salt intolerance is, and how to know if you have itVitamin D may control up to 5% of the human genome and is super importantResources We MentionDr. Sam Shay - WebsiteDr. Sam Shay - InstagramYour Missing Genes

Episode Highlights With Dr. Sam ShayHow 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 methodsHow he got into comedy through tragedyArt is the receipt for painStand-up comedy is the way to itemize that receipt in publicAt the root of almost every trauma is separation, and comedy and laughter help with healingLaughter is medicineHow he’s using comedy to help those with Asperger's One is truly healed when he or she can help another person healComedy is egoic destructive and why this is a good thingHow to learn stand-up comedy if you are interested (and why it is worth considering)Resources We MentionDr. Sam Shay - WebsiteStand Up Comedy: A Primer

Episode Highlights With KatieWhy picky eating is on the rise societallyKids are feeling extra stress today, and that can contribute to picky eatingEating uses all of our senses at once, so if any are overwhelmed for our kids, that can lead to eating issuesThe importance of reducing stress at the tableGratitude or prayer can actually help us get into parasympathetic mode before eatingThe three Ls: laugh, learn, loveA benefit of using family-style serving and letting kids plate their own foodA 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 choicesHer picky eating challenge, where 85% of parents feel less stress in the kitchen after this short challengeResources We MentionKids Cook Real FoodPicky Eating ChallengePicky Eating Isn't About the Food - Katie Kimball Tedx Talk

Episode Highlights With Pranitha70% of medical decisions are made based on lab testingHow to get comprehensive labs at low cost without having to go through a doctorHealth doesn’t happen at the doctor's office; it happens at home with daily decisionsWhat the data is showing them about overall health of peopleBasic lifestyle habits that are beneficial and backed by dataData-driven importance of communityThe health trends and data that stand out based on the data they’re gettingWhat their autoimmune testing looks atOther data they are working on implementing to make their system even more robustResources We MentionFunction Health (use code wellnessmama to skip to the front of the line)

Episode Highlights With PranithaThe most affordable way to get lab testing these daysWhat Function Health is and how it is changing medicineHormone testing and what to look at and why What can we know about our organ health from lab testingInsights from labs that we might not otherwise knowLatent connections between biomarkers and what to know about themWhat to pay attention to and learn from heart health panels70% of people with a heart condition will still have a normal lipid panel unless you look at particle sizeHow to test inflammation and metabolic healthBiological age and what tests indicate biological ageReference ranges on labs are based on averages and are not necessarily optimalInexpensive add-on testing they make affordable and available The 160 biomarkers they test each yearResources We MentionFunction Health

Episode Highlights With CarolineWhat are plant-based minerals and how are they differentHumic and fulvic and what these areOur body is designed to heal and achieve optimal healthWhy it’s impossible to receive all minerals in food aloneAll cellular systems use humic and fulvicDifference between salt-based electrolytes and plant-based mineralsHow athletes should replenish their electrolytesBerkley study on minerals with brain fogResources We MentionBeam Minerals

Episode Highlights With Dr. Tabatha BarberHer amazing story of overcoming pain, Hashimotos, IBS, depression, and burnoutHow this led to her work in helping women seek answers and make informed choicesThe pivotal event that shifted the course of her career and lifeWhy autoimmune conditions are reversible!Helpful tools for addressing root causes and partnering with our bodies to find healingWhy it isn’t the doctor healing you—it's the innate intelligence of your body and its ability to healYour body isn’t betraying you ever… it is always on our sideThyroids don’t just fail, so what is actually going on?How to reprogram the mental scripts that might be keeping you stuckThe power of fasting and how to do it as a womanResources We MentionFast to Faith: A 40-Day Awakening: Reconnect Your Body, Mind, and Soul for Lasting Weight Loss, Sustained Energy, and Unstoppable Strength by Tabatha BarberDr. Tabatha - Website

Episode Highlights With Dr. Tabatha BarberWhy conventional gynecology is not just failing women but hurting usHow she became disillusioned with the mainstream narrative of women's healthWe're asking the wrong people for help in women’s healthGynecologists are surgeonsBirth control pills do not regulate your hormones (and why this lie is told so often)How birth control causes serious magnesium and B-vitamin deficienciesWhat questions to ask to find a good practitionerFactors within your control that can help support your hormonesSigns to be aware of for hormone problems and symptoms to listen toResources We MentionThe Gutsy Gynecologist’s Guide to Balancing Your HormonesFast to Faith: A 40-Day Awakening: Reconnect Your Body, Mind and Soul for Lasting Weight Loss, Sustained Energy, and Unstoppable Strength by Tabatha BarberDr. Tabatha - WebsiteMy flo living appOura ring

Episode Highlight With Corban David JenaiWhy he choose his own name and how it lines up with his storyHis incredible story and how it led to the work he does nowHealing through physiology and mythology and how using both approaches is helpfulWhat HopeGuide is and how it helps people find their own specific path to healingApproaches 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 bodyOur bodies and our psyche are miracles of adaptation and our bodies are always on our side and trying to help usTrauma is a solvable problem and how he’s helping to solve itResources We MentionHopeGuideHow We Heal PodcastHis Website - Corban David Jenai

Episode Highlights With Corban David JenaiHow we’ve exchanged depth of connection with breadth of connection and how this has affected our mental healthThe importance of leaning into the experience you have of another person in your own body and how this is transformationalThe importance of intuition and how to tune into itSo much of the wounds we’ve experienced in life are relational and often need to be healed in relationship with othersHow he learned to tune into his intuition again after years of ignoring it and even being hostile to itChildhood trauma can often lead to an ignoring of intuition and a mental pathway of assuming the abuser is correct because it's necessary for survivalHow this concept is especially helpful in our relationship with our childrenResources We MentionHopeGuideHow We Heal PodcastHis Website - Corban David Jenai

Episode Highlights With Corban David JenaiWe are each our own healer, and how to even begin the journeyHow he started his own healing journey and how some things like talk therapy actually seemed to make things worse at certain pointsNo one can know us as well as we can know ourselves and why we are the experts on ourselvesTherapy is a major intervention often made necessary by lack of a thousand smaller interventions along the wayHealing hinges on connection with our bodies, with each other, and with the ineffableWhat somatic experiencing therapy is and how it can help with reconnection to our bodiesDissociation is not a malady; it is a remedy and is there to tell us somethingHow spending over $300k helped him learn that it is often the simple and inexpensive things that can make the most difference over timeHis core, sleep, diet, and exercise strategies that helped his mental healthResting is investing!How sleep and a healthy diet directly influence the brain and mental healthEmotions happen within our bodies, and our bodies can give us a clue to healingHow lack of connection with others (true, deep connection) connects to mental health strugglesWhy are we more lonely now than we ever have been and what to do about itResources We MentionHopeGuideHow We Heal PodcastHis Website - Corban David Jenai

Episode Highlights With Dr. David RabinWhat to do if you feel stuck in fight or flightThings you can do to help your home feel safe for your nervous systemStrategies for creating a calm and soothing environment in our homesHow screens are stressful to the nervous systemWhy he says one of the most dangerous things you can do to a young child is hand them a screen, especially one that's unlockedHow screens can short-circuit kids' learning to self-sootheCertain lighting that is abrasive to the nervous systemFascinating study about depression that shows it's not genetic and the things we can do that help the mostResources We MentionApollo Wearable - use code wellnessmama15 for a discount

Episode Highlights With Dr. David RabinWhat translational neuroscience is and how these topics apply to all of usApplicable understanding of nervous system health and regulationWhat 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 flightStrategies 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 breathingThe 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 yoursSafety unlocks recovery, which unlocks learning and creativity Resources We MentionApolloneuro wearable - Use code wellnessmama15 for a discountRewire Your Brain Course

Episode Highlights With Matt and WadeWhy there's no universal perfect diet but why a personalized diet can be helpful for everyoneHow to figure out what a sustainable lifestyle plan for your personalized needs isWays Wade gets enough protein on a plant-based dietGut biome considerations for figuring out your personalized planWhy we can’t get enough magnesium from food anymore, even if we're eating a perfect dietHow to address the emotions that may be inhibiting health and dietary successRecognizing your patterns and monitoring themThe 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 haveResources We MentionThe Ultimate Nutrition Bible: Easily Create the Perfect Diet that Fits Your Lifestyle, Goals, and Genetics by Matt Gallant and Wade T. LightheartBIOptimizersThe Body Keeps the Score

Episode Highlights With Matt and WadeTheir own stories with diet and nutrition that led to them writing this bookUniversal nutritional optimizers that everyone can benefit fromHow to figure out your own personalized plan that is sustainable and effectiveHow the digestive system processes food and how optimizing your diet helps your digestion be more successfulThe truth about why we crave foodsUndigested protein causes inflammatory issues in the body if we don’t have enough enzymesTheir view of the diet wars and how to end themHow your diet needs to be sustainable for your lifestyleSome practical tips you can follow to sustain your weightHow women should lift weights and why doing it won't make you too bigWhat a set point of weight is and why it takes 18 months to reset this set pointResources We MentionThe Ultimate Nutrition Bible: Easily Create the Perfect Diet that Fits Your Lifestyle, Goals, and Genetics by Matt Gallant and Wade T. LightheartBIOptimizers

Episode Highlights With Dr. Patrick PorterWhat happens in the brain when there's a head injury and why everyone has this to some degreeYou're the result of how your brain remodeled after all the head bumps as a childSome 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 sleepWhat’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 inflammationWhy 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 anyWords 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 MentionBrainTapBrainTap(R) Technical Overview - The Power of Light, Sound and Vibration by Patrick Porter, Ph.DInstagram - Dr. Patrick Porter

Episode Highlights With Dr. Patrick PorterWhat BrainTap is and how he developed itThe Silva Method and how it influences brain entrainmentWhat 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 environmentHe 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 doAlpha is the intuitive mindHow to reset your nervous system quickly His tip on caffeine and why it’s worth waiting a while before drinking coffee in the morningThe importance of prayer or breathwork before eating for nervous system healthHis best breathwork strategies and how to do them with your kidsWhy sugar is bad for the brain Resources We MentionBrainTapThe Silva Mind Control Method: The Revolutionary Program by the Founder of the World's Most Famous Mind Control CourseAwaken the Genius: Mind Technology for the 21st Century by Patrick Porter, Ph.D

Episode Highlights With Dr. GundryThe biggest misconceptions when it comes to Blue Zones and what we can learnWhere the word Blue Zones comes from What people actually eat and what we can learn from the Blue ZonesData 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 ZonesVitamin C is essential for knitting collagen back togetherThe mineral and micronutrient theories of food consumption and why getting more nutrients and minerals might also help combat overeatingA 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 MentionGut 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, MDUnlocking the Keto Code: The Revolutionary New Science of Keto That Offers More Benefits Without Deprivation (The Plant Paradox, 7) by Dr. Steven R. Gundry, MDThe 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, MDThe Longevity Paradox: How to Die Young at a Ripe Old Age (The Plant Paradox, 4) by Dr. Steven R. Gundry, MDThe 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, MDDr. Gundry - Products

Episode Highlights With Dr. GundryWhat inspired his new book Gut CheckWhy a diverse gut biome is key for longevity and healthThe reason he works with so many autoimmune patients and what he has found about gut health and autoimmunityWhat leaky gut is and how to fix it100% of people with leaky gut have their immune system activated to various forms of wheatWhat has changed that is leading to more gut issuesThe key foods he recommends avoiding for gut healthGlyphosate was patented as an antibiotic, not a weed killer, and it can harm the microbiomeOn its own, glyphosate causes leaky gut94% of autoimmune patients resolve their issues with his protocolsThe reason people can eat certain foods in Europe but not the USWhat the estrobolome is and why it is important There is a microbiome associated with every cancer that has been studiedHis 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 worldResources We MentionGut 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, MDUnlocking the Keto Code: The Revolutionary New Science of Keto That Offers More Benefits Without Deprivation (The Plant Paradox, 7) by Dr. Steven R. Gundry, MDThe 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, MDThe Longevity Paradox: How to Die Young at a Ripe Old Age (The Plant Paradox, 4) by Dr. Steven R. Gundry, MDThe 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, MDDr. Gundry - Products

Episode Highlights With IanThe three keys of health most people missThe first key is to get your biological age to around 25-35 years old and how to do thisThe second key is to have structural integrity in your bones, joints, muscles, etc, and how to do thisThe third key is the fuels that you put into your body (air, fluids, and food) and how to optimize themPeople often ultimately die from hypoxia, as less and less oxygen gets to tissues as we age, and how to reverse thisHow HRV comes into play and how to get it into a great rangeWhat rhythmic breathing is and how to use it to improve HRV (breathe in for 5 and out for 6)Ways to improve structural healthResources We MentionActivation Products - Use code wellnessmama20 for a discountHeartMath

Episode Highlights With IanThe elephant in the room when it comes to healthWhat we do the most physically, and how it affects usOne of the biggest things we do each day is breathe — 160 million liters of air by age 60How air contamination causes us health problemsWe have five liters of blood, and what we breathe gets instantly transported to every cell in our bodies every single minuteWhat happens when these nanoparticles of negative substances accumulate in our bodies over the course of yearsThe actual solution to this problem on a cellular levelHow his biological age went from age 65 to age 25-35Ways to produce clean blood and build your body from the cellular level upHow to biologically age backwardWhat sea minerals are and how to drastically change your body by optimizing themResources We MentionActivation Products - Use code wellnessmama20 for a discountBook: The Body Electric: Electromagnetism And The Foundation Of Life

Episode Highlights With GordyWhat happens when we compartmentalize business and family and how to integrate this betterLiving a mission-driven life as a parent and entrepreneurIt’s no secret that the school system doesn’t adequately prepare our kids for all aspects of life and how to do that betterHow he navigates screen time and technology with his kids and balances it with nature timeConversations he has with his kids about work and businessHow he works in these lessons with his kids at a young ageThe reason he doesn’t ask his kids, “Why did you do that?” and the questions he asks insteadResources We MentionThe New Millionaire's Playbook: 7 Keys to Unlock Freedom, Purpose, and Abundance by Gordy BalLimitless Expanded Edition: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life by Jim Kwik

Episode Highlights With GordyHis personal journey that led to writing The New Millionaire’s PlaybookPillars to understand when it comes to financial successCreating conscious change and financial stability through serving othersThe reality distortion field and why most of our programming, especially around finances, is from external sourcesThe big switch: we can interface with the reality distortion field and create our own reality through our thoughtsOur thoughts are the most powerful currency we have to invest, and how to begin doing thisHow to discover your true purposeWhat MEPS stands for and how to use it: mental, emotional, physical, and spiritual well-beingWhat MARS is and how it works: multiple automated revenue streamsHow to change your thoughts to change your mind and your lifeWhat happens when we ask "why" questions of ourselves, especially negatively focused oneHis 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 investHow to engineer synchronicitiesResources We MentionThe New Millionaire's Playbook: 7 Keys to Unlock Freedom, Purpose, and Abundance by Gordy BalBook: Love Money, Money Loves You by Sarah McCrum

Episode Highlights With Sara BantaWhy detox is so important nowThe reason our ancestors never had to think about detoxing How insulin resistance and toxicity are connectedThe liver is responsible for detox, protein and fat metabolism, thyroid function, and much moreDiabetes is insulin resistance of the liverPCOS is insulin resistance of the ovaries Signs you need to detox and how to do itWhat happens when we detox without the right support and the toxins go back into the bodyWhat the ascent diet cleanse is and how it worksWhy we all likely have some amount of leaky gutThe reason she is anti-juicingResources We MentionAccelerated Health - Website

Episode Highlights With SaraWhy we are seeing unexplained weight gain in all age groups and what to do about itThe 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 yearsCortisol is the stress hormone The new diseases that are now showing up in childrenReal reasons processed foods are causing problems What to understand about fructose Copper depletion and what to do about itHow spike proteins are affecting our bodies Most people on anti-depressants actually need thyroid healthHer key takeaways and top recommendationsResources We MentionAccelerated Health Website - Sara BantaAccelerated Health Podcast - Sara BantaLevels - Continuous Glucose MonitorHealth Benefits of Iodine by Sara BantaIodine Blood Test Accuracy Facts by Sara BantaShould Children Take Iodine Supplements by Sara Banta

Episode Highlights With Dr. Uma NaidooHow environment shapes our choices and how to use this to your advantageStress inhibits good habit circles in the brainHow to create good family habits around food that also reduce stressSugar taps into the same brain receptors as street drugs! Why preparing more meals at home leads to eating less and to better nutritional habitsHow small positive habits create a positive feedback loop that lead to an easier time building better habitsImportant considerations for creating healthy mindsets around food and avoiding eating disorders, especially in childrenHow to avoid all or nothing or forbidden mindsets around food with kidsThe brain is neuroplastic and adaptable and how to carefully rehabilitate it with healthy habits Practical chef tips for making healthy food prep easierResources We MentionThis Is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More by Uma Naidoo, MDThe Food Mood Connection by Uma Naidoo, MDDr. Uma Naidoo - WebsiteDr. Uma Naidoo - Instagram

Episode Highlights With Dr. Uma NaidooHow foods affect mental healthFoods to prioritize and avoid for optimal mental healthWe know our diets affect our bodies, but they impact our brains just as much! How the gut and the brain communicate95% of serotonin receptors and serotonin is in the gut!A simple acronym for remembering the best brain foods, especially for kidsWhy we crave more food than we need when we aren’t getting enough micronutrientsSome powerful herbs and spices to incorporateEven 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 itMetabolism is closely linked to anxietyHer top foods to avoid and to consumeResources We MentionThis Is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More by Uma Naidoo, MDThe Food Mood Connection by Uma Naidoo, MDDr. Uma Naidoo - websiteDr. Uma Naidoo - Instagram

Episode Highlights With KatieWhat I spent my time on this past yearHow I don't do resolutions but instead do experiments, and whyOur new format for podcasts this yearMy annual water fast: why I do it and howI'm working on writing three books, creating a new in-person space in my area, and a surpriseWatch for new content and more videos this year about some of my favorite things: plants, DIY, mindset, and businessI'm focusing on more time with my kids and enjoying my teenagersMy words to live by this year: Grace, Ease, and Joy and PresentTop tips and recurring themes of the past year's episodes: minerals, protein, movement, sleep, mindset, microbiomeMy 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 lightResources We MentionWellnesseJust ThriveEidonQueen of Thrones Castor Oil PacksUpgraded FormulaBeam MineralsEvvyThe Emotion Code: How to Release Your Trapped Emotions for Abundant Health, Love, and Happiness by Dr. Bradley NelsonMan’s Search for Meaning by Viktor E. FranklIt 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 GuptaHis experience with being clinically obese for most of his teen yearsWhat dharma is and the equation for itDharma = essence + expressionFinding your dharma isn’t so much of a transformation but more of a revelation of realizing what is already thereA 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 itThe 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 loveA few practical exercises to begin to uncover your dharmaOne 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 ageEssence mindset vs occupation mindset Resources We MentionEveryday Dharma: 8 Essential Practices for Finding Success and Joy in Everything You Do by Suneel GuptaMan’s Search for Meaning by Viktor E. FranklThe Alchemist by Paulo Coelho

Episode Highlights With Casey MeansWhy underpowered cells and metabolic dysfunction are the root cause of many of our health problemsThe reason we're getting sicker despite spending more money on healthcareWhy over 90% of adults have markers of metabolic dysfunction Which biomarkers are most helpful and cost-effective for understanding your metabolic healthHow this all relates to hormones, and how PCOS is often connected as wellThe most actionable takeaways on metabolic health that you can do todayResearch suggests that the lowest risk range for HbA1c (hemoglobin A1C) is 5.0 to 5.4 percentThere is no universally accepted optimal range for ApoB, but research suggests 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 diseasesThe optimal range for triglyceride is less than 80 mg/dLThe optimal range for fasting insulin is 2 to 5 uU/mL. Above 10 uU/mL is concerning and above 15 uU/mL is significantly elevatedResources We MentionLevels - (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 LyonWomen, 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 NelsonWhat the Emotion Code isThinking of the body on an energy level What a Heart-Wall is and how to release themThe heart puts out a magnetic field that surrounds the body 93% of people have a wall around their heartsHow to know if physical symptoms are related to emotionsThe way to tap into the subconscious mindHow to ask questions and get answers from the subconscious mindWhat inherited trauma is and how to address it Resources We MentionThe Emotion Code: How to Release Your Trapped Emotions for Abundant Health, Love, and Happiness (Updated and Expanded Edition) by Dr. Bradley NelsonThe Body Code: Unlocking Your Body's Ability to Heal Itself by Dr. Bradley NelsonDiscover Healing

Episode Highlights With MikeHow he ended up sending the first tweet from spaceWhy Neil Armstrong was his hero growing up and how he got to meet him as an adultWhat his first tweet from space wasThe profound impact that seeing our world from a different perspective had on himWhat changed in his daily experience from being in spaceHow his body changed from being in space and how it resolved when he got backThe mental health and community lessons he learned from his time in spaceWhy the lone genius is a myth and why we need community What inspired his book MoonshotHow 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 helpfulResources We MentionMoonshot: A NASA Astronaut’s Guide to Achieving the Impossible by Mike Massimino

Episode Highlights With AlexHis personal story and how he got into the trauma healing work he does nowThe definition of trauma and how he defines it to help people understand itHow small childhood experiences can shift how we relate to ourselves and our emotionsThe core emotional needs of children and what happens when they aren’t metCore emotional needs: boundaries, safety, and love What a maladaptive stress response is, how it happens, and what to do about itTrauma is like an ECHO (events, context, homeostatic shift, and outcome)How to help your nervous system feel safe againSelf love comes down to how we are in relationship with ourselves and how we are in relationship with our feelings and emotionsIt 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 neededHis advice for ways to make sure our children feel how much we love them and that our core needs are being metResources We MentionIt’s Not Your Fault: Why Childhood Trauma Shapes You and How to Break Free by Alex HowardAlex Howard - websiteTrauma ConferenceBook: You Can Heal Your Life by Louise Hay

Episode Highlights With Dr. YounHow he played guitar and sang in a Jimmy Buffet cover bandWhat he means by autojuvenation and how to use this to his advantageThe 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 wasteWe lose about 1% of the collagen in our skin each year after a certain ageHow sugar relates to aging What autophagy is and how it can help battle agingSolutions: what to eat, when to eat, supplements to take, and skincare to useSome guidelines for autophagy to improve skin healthHis commonly recommended supplements: collagen, multi, omega-3 fatty acids, probioticsBest tips for skincare that actually works Why our skin needs vitamin C and vitamin EHis take on red light therapyMore advanced skin treatments you can do and which ones he thinks are worth itResources We MentionYounger for Life: Feel Great and Look Your Best with the New Science of Autojuvenation by Anthony Youn, MDDr. Youn - WebsiteJust ThriveNative Path collagenJoovv red lightRed TherapyHow 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 MaggieHer journey with autoimmunity and how she healedWhat 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 yoursHow to be your own primary healthcare provider and what labs to runWhy to test your micronutrient levels and how to do itWays to use testing you can do on your own to support your healing processThe 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 issuesGeneral nutrition steps to reduce inflammationThe three things that you can reduce or eliminate to lower inflammation80/20 of lifestyle changes to reduce inflammationResources We MentionEat to Treat: A Three-Step Plan to Reduce Inflammation, Detoxify Your Life, and Heal Your Body by Maggie BerghoffWellnesse - Non-toxic personal care productsBook: Be Here Now by Ram DassJJ 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. GervaisHis story and how he got into the work he doesWhy 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 thinkWhat identity foreclosure is and what to do about itPerformance based identity vs purpose based identity Important strategies for working through inner talk and how to avoid performance based identity in our kidsHis definition: Excellence is being at home with yourself wherever you areResources We MentionThe First Rule of Mastery: Stop Worrying about What People Think of You by Michael Gervais PhDMan’s Search for Meaning by Viktor E. FranklBe Quick - But Don't Hurry: Finding Success in the Teachings of a Lifetime by Andrew Hill and John WoodenMind Gym by Gary Mack

Episode Highlights With MichaelHow his first time ever meditating was with Deepak Chopra and what it was likeWhy indoor air quality is so importantWe breathe 20,000 times per day and the air we breathe can make a huge differenceWhy there can be mold problems even in homes that are immaculate and always kept cleanHow mold gets into our homes and it isn't always a water leakWhat he recommends about mold testing in the homeThe top places he finds mold growing and what remediation looks likeWhat to do with buying, building, or remodeling a home to reduce chances of moldEffects of mold in the body that we may not realizeWarning signs to look for with moldHis take: all autoimmunity has some connection with moldWays to help support the body after mold exposureResources We MentionThe Dust TestThe Healing Organization: Awakening the Conscience of Business to Help Save the World by Raj Sisodia and Michael J. Gelb

Episode Highlights With Dr. MartoneHow he raised a deer! The real truth on the optimal sleep position and why we can have trouble sleeping that wayBest sleep posture tips and how to benefit from themSleeping 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 itYou 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 asleepHow breath and respiration affects sleepThe vagus nerve controls 80% of the parasympathetic nervous system and how to support it during sleepOther ways to support the vagus nerveHow to use scent to improve sleep and induce deeper states of relaxationWhy we need more sleep in the winter and how this can help the immune systemYour 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 afterThe real deal on alcohol and the impact for sleepHis take on melatonin and how/when to use it or notDon'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 dreamsResources We MentionDr. Peter Martone - website - Use code Katie15 for a discountOura RingMagnesium for better sleepDreamland BabyBook: Atlas Shrugged by Ayn RandBook: The Zig Zag Principle by Rich Christiansen

Episode Highlights With Dr. WhitfieldWhy he and I both love the show Ted Lasso and highly recommend itWhat breast implant illness is and why it can be difficult to pinpoint and how much of the body it can affectDo all women experience problems from breast implants or do some do ok?Factors that make women more at risk for BIIWhat to be aware of with explant surgery and considerations to understandThe lymphoma connection to implants and how to remove them safelyThe stats about implants and complicationsWhat to do if you're considering explants Specific supplements and interventions he recommends for inflammationUncommon symptoms that can be related to breast implant illness and inflammationHis advice for inflammation even if you don't ever work with himResources We MentionDr. Robert Whitfield - Website (use code wellnessmama for a discount)Breast Implant Illness PodcastBook: Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine by Robert H. LustigBook: Who Not How: The Formula to Achieve Bigger Goals Through Accelerating Teamwork by Dan Sullivan

Episode Highlights With Dr. AmyShe didn’t play with Barbies as a kid but the funny thing she played with insteadWhy she switched from emergency medicine to the work she does nowThe connection between sexual health and longevityCorrelation between people who are more sexually active and lower all cause mortalitySome of the reasons for the decline in libido The importance of being able to activate the parasympathetic nervous system for overall and sexual healthThe misinformation about hormone testing and hormone replacementUniversal things that contribute to longevity and health: exercise, lean muscle mass, sleep, healthy diet, sunshineWhy she recommends sun and how she balances this with sun healthIn studies, those with the lowest sun exposure had the highest risk of deathHer recommended supplements for longevity and slowing aging Her take on OzempicWhat to know about peptides and when they can be usefulWhy sauna is one of her top biohacksHer take on cold water exposureEven more reasons to lift weights, especially as we get older“It’s better to be brave than perfect.”  Dr. Amy KillenResources We MentionAmy B. Killen - websiteHOP boxDocere ClinicBook: Comfort Crisis by Michael Easter

Episode Highlights With Dr. NashatHer journey from ER doc to functional medicine fertility docHow cortisol interferes with hormone production and can be related to infertilityHer own journey with IUI and IVF and why she’d do it differently if she knew what she knew nowWhy male and female fertility matter in the fertility equationWhat happens in the 90 days pre conception directly influences egg and sperm healthWhy egg health is not static and can improve over timeWhat AMH is and what it actually indicatesWhy sperm counts are expected to go to 0 in the next 40-50 yearsHow detox comes into play with fertility protocols The liver is your laundromat and how to support itHow basal body temperature relates to fertility and how to use this data to your advantage Resources We MentionNashat Latib - website10 Steps to Optimal Health and HormonesOura ringBook: Breaking the Habit of Being Yourself by Dr. Joe Dispenza

Episode Highlights With LisaHow she shifted from IT into her current workAction speaks louder than words but experience trumps actionHow she teaches life lessons through kitchen skillsThe importance of experimentsHow to shift mindset through food experiences with kidsKids are so capable of understanding and making good choices about food and about lifeHer take on stem classes and their possible downsidesRight brain focused approaches to education with kidsHow cooking is a great integrated whole brain experience with both right and left brain activitiesOur kids futures will look different than we can predict and how to help them prepareHow to create more opportunities for right brain learning with your kidsResources We MentionFreedom KitchenBook: The World is Flat by Thomas L. Friedman Book: Think and Grow Rich by Napoleon Hill

Episode Highlights With Dr. ChristyWhy she started researching iron overload and eventually wrote a book on itThe unknown dangers of both high iron and low iron and how to get a correct understanding of if you have either oneWhy females are typically more likely to have low iron issues but this can change as women get olderKids 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 pregnancyWhat ideal ranges of iron look like at different phases of lifeGenetic testing for iron and what to look for to know your genetic status related to ironWhat to do if you do have high iron levels and how to find a practitioner that can actually help youGood genes to check in your kids at a young ageImportant info about iron supplements and best and worst supplements and foods for either iron statusResources We MentionThe Iron Curse by Dr. Christy SuttonNutrition Genome - gene testingDr. Christy Sutton - homepageThe Iron Curse WorkshopMTHFR WorkshopBook: Health and Nutrition Secrets That Can Save Your Life by Russell Blaylock

Episode Highlights With CatharineAlgae is a food and not a supplement and was the first food on earthMacro algae vs micro algaeWhy algae is the most nutrient rich food in the worldThe reason you actually want farm grown algae and not wild grown algaeSpirulina vs ChlorellaAlgae shows up when there are toxins or bacteria and works as a cleanup crewIt 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 pastHow 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 healthResources We MentionEnergyBits - Use code wellnessmama for a discountBook: 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 GinaThe real deal with our sugar consumption, especially this time of yearHarmful effects of sugar and the long term problems with too much sugar consumptionThe average consumption of sugar for kids on halloween is 3 cups!Sugar can be highly addictive and have a similar impact as drugsThere are over 260 ways to say sugar on a label so it might be in something and you not even knowThe benefits of glutathione and why it is so important for healthHer 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 sugarsWhy our bodies demand for glutathione is higher than ever beforeGlutathione can cross the blood brain barrierHer own personal 80/20 for daily healthResources We MentionGlutathione Products - Best {Daily} EverHer website and blogBook: The Mind of the Cells by Satprem

Episode Highlights With Dr. AfrouzHow she went from wanting to do neurosurgery to the work she does now in naturopathic medicineWhy the things people come in for her to help with often aren’t the things they need to work onThe mind and body connection and how she uses biopsychology in her practiceModalities she uses to help address the subconscious and inner emotional aspectsBetter questions to ask yourself in getting to better health answersCommon pitfalls she sees that women encounter when it comes to hormone healthWays to support proper hormone function as a womanThe importance of sunlight for hormone supportHow to approach your health from a perspective of curiosity instead of judgmentThe way she reversed her own Hashimoto's with crying, iodine, and other modalitiesWays to support liver health Resources We MentionDr. Afrouz DemeriMolecules Of Emotion: The Science Behind Mind-Body Medicine by Candace B. PertYou Are the Placebo: Making Your Mind Matter by Dr Joe DispenzaThe Biology of Belief: Unleashing the Power of Consciousness, Matter, & Miracles by Bruce H. LiptonMind 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 CameronHow he used to own monkeys and piranhas and how this was actually part of his own health journeyThe total health collapse he had that led him into health and wellness and how he discovered KavaDesperation 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 alcoholUnderstanding the safety concerns with Kava and why sourcing and form matters Breaking down the myths about Kava and liver safetyKava is one of the most well studied plant compounds in the worldThe psychological effects of Kava and how to use it for the most benefitHow Kava naturally elevates dopamine without having to put glucose in or have outside stimulationWays Kava benefits women specifically How Kava can support parasympathetic stateKava can help regulate hormones for womenResources We MentionTruKavaArticle - Is Kava Safe to Consume?Weston A. Price books12 Rules for Life by Jordan B. Peterson

Episode Highlights With ShawnHow he didn’t eat a salad until he was 25! And what led to his nutritional shiftsWhat led to his massive health transformationFascinating data about how our social connections impact our healthScience-backed reasons that family meals are so importantPeople who have healthy social ties have about a 50% reduction in all-cause mortalityFamilies that eat together only 3 times a week have a reduced risk of obesity and disordered eatingUp to 80% of doctor visits today are from stress-related causesCravings are cultural and we can shift themTips for actually implementing family meals to get the benefitResources We MentionThe Model Health Show - His website and podcastEat Smarter Family Cookbook: 100 Delicious Recipes to Transform Your Health, Happiness, and Connection by Shawn StevensonSleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success by Shawn StevensonReal PlansWellness Mama's Bulk Cooking Guide Staying Sane in an Insane World by Greg Harden

Episode Highlights With AshleyHer experience as an amateur beekeeper and how she got into itHow being around bees can help with parasympatheticUnderstanding the importance of rest and the actual definitionHow rest can help us do hard things and improve other areas of lifeRecovering from her trauma as part of her healing journey Simple practices to learn rest and connect to the bodyHow nature helps with rest and the stress response cycleWays to break the stress response cycle and downshift into restWhat a body budget is and how that can help us restResources We MentionPermission to Rest: Revolutionary Practices for Healing, Empowerment, and Collective Care by Ashley NeeseEidon MineralsUpgraded FormulasThe Untethered Soul: The Journey Beyond Yourself by Michael A. Singer

Episode Highlights With KatieSharing some life lessons, new directions, new shifts, and letting goWhere we’ve come from -  the journey to more integrated healthHow nothing shifted substantially for my health until I also addressed the inner mental/emotional side and worked on letting goHow I've changed over the past 100 episodesWhat some of my biggest adjustments in life have beenHow I've navigated divorce and the vow I made as I moved through thatWays that we helped our kids with big life changes and how we held safe space for them to process their emotionsWhat I call a "caterpillar death" of Wellness Mama and the obituary I wrote to put the old vs new into perspectiveAn authentic introduction to myself and what I'd like to share with all of youResources We MentionBook: Conscious Uncoupling: 5 Steps to Living Happily Even After by Katherine Woodward ThomasEidonLMNTUpgraded Formula

Episode Highlights With JulieHow she found the love of her life in her fiftiesHer own story with autoimmunity that led her to the work she does nowWhat the inflammation spectrum is and how to address chronic inflammationThe biggest drivers in inflammation and autoimmune diseaseHow 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 menMany people who show up to her for help are perfectionists and how this influences healthHow our bodies and especially our brains detox during sleep and how to support thisHer tricks for sleep healthOur bodies hear our thoughts and take them as truth How to shift mindset to shift your healthCreate a positive healing statement Resources We MentionDetox Jumpstart 30-day programJulie Michelson - WebsiteWellnesseThe Bulletproof Diet by Dave Asprey

Episode Highlights With Dr. InnaThe fun life turn that happened when she decided to learn English as an adultHow hormones shift at different phases of life for womenThe first hormone to drop in perimenopause Progesterone is a natural anti-anxiety hormoneUnderstanding 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 phaseWhy we need more protein as we ageBest sources of fat for hormone healthHormones are activated or deactivated in the liver and how to keep the liver healthy How to break the stress cycle to replenish hormonesThere is no relaxation in the body without magnesium being available When to test hormones and what to look for in the resultsWhy some women feel better on hormone replacement but some feel worseResources We MentionMidlife Wellness Institute - WebsiteMagnesiumLMNTWomen'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 KatyBreast health through the lens of movementUnderstanding why breasts need to move and how to do that without injuryThe way you move moves your body in a particular wayIf you want breasts that are well supported, do movements that build strength in supportMovements like pushups or hanging as a test of chest movement and strength How carrying babies and breastfeeding can lead to stiffness in the upper bodyWhy to work up to being able to hang by holding onto a bar for one whole minute each dayHow to work better movement into the things you're already doing Ways to counteract too much single-position input like looking at a phoneHow our core is affected by what is happening in the hips and the shoulders A tip for getting better movement and benefits even from walkingWe're so much more fluent in the importance of food than the importance of movementResources We MentionRethink Your Position: Reshape Your Exercise, Yoga, and Everyday Movement, One Part at a Time by Katy BowmanMore books by Katy BowmanHanging board on AmazonBook: Are You There God? It's Me, Margaret. by Judy Blume

Episode Highlights With BrianWhy he repelled down a building to raise money for charity and help kidsThe common factors he sees as contributing to the rise in chronic disease in society Why the current system supports disease and not optimal healthHis 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, etcHis 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 choicesHow nervous system health comes into play for health and how to improve itWhy the nervous system is the master control system for the bodyIf nervous system health isn’t optimal, no other aspect of health is going to line upWhy 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 healthHow to use HRV as a tool of monitoring nervous system healthFactors to address stress and sleepDrop this saying from your vocabulary: everything in moderationResources We MentionD.R.E.A.M. Wellness: The 5 Keys To Raising Kids For A Lifetime Of Physical And Mental Health by Dr. Brian StenzlerBrian Stenzler - websiteOura RingKnowewelldreamwellnessbook.comBook: Arnold: The Education of a Bodybuilder

Episode Highlights With ScottHow he came face to face with a bear and a shark and survivedUnderstanding financial literacy and teaching this to our kids at a young agePassing on a generational legacy to kidsSteps for building financial literacy with kids and preparing them for wealth at a young ageThe three “E”s of wealth with kidsHow to use the Gravy Stack app for teaching kids wealthExpectations, Expenses, and Extra Pay as Teachers of finances with KidsThe things that differentiate families that create generational wealthMindset keys to raising value creators Common pitfalls in parenting and how to avoid themAre 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 instead4 stages of earning for kids: Earning, asset appreciation, community gigs, service or product businessThen save, invest, share, and spendHis thoughts on college and higher education and why skills beat degrees56% of college students get debt but not the degreeLess than 1 in 4 22-year-olds are financially independent Resources We MentionGravyStackSmart Money Parenting PodcastValue Creation Kid: The Healthy Struggles Your Children Need to Succeed by Scott Donnell and Lee BensonThe Road Less Stupid by Keith J. CunninghamTiny Habits by BJ Fogg PhD

Episode Highlights With PriyankaHow 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 conditionsHow to actually make the best use of data that we now have access toVaginal discomfort is the leading reason women seek medical help in the USAt 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 itThe most common vaginal dysbiosis and what we can learn from it84% of people with vaginal dysbiosis have no symptoms and get no treatment66% of people who have a yeast infection actually have something elseThe role sex plays in the vaginal microbiome What boric acid is and the real data on the research hereDo vaginal probiotics work? And what to know about themHow vaginal health affects fertility, pregnancy, and birth and what to know to optimize thisResources We MentionEvvyInvisible Women by Caroline Criado Perez

Episode Highlights With LaurynHow she also used to be a journalist and reporterHer 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 causeThe gut and mind connectionWhy healing is 80% mindsetUnderstanding stress at a deeper level and how this relates to gut healthFascinating studies on hunger signals, stress, and nourishment from food (and how even metabolic response changed)How to shift your mindset to facilitate healingWhat her gut brain method is and what German new medicine isWhy 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 attackedHow 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 tissuesAnger, sadness, fear, guilt, and shame as core negative emotionsThe way generational issues and even experiences in utero can affect future issuesHer core pillars of health from a physical perspectiveA reason to chew your food a lot longerSimple supplements that can help with gut healthRemedies for sluggish gallbladderA great simple at-home breathing test and challengeHumans are nutrients Resources We MentionDr. Lauryn Lax - WebsiteMoldageddon: 5 Steps to Conquer Mold & Mycotoxin Illness for Good by Dr. Lauryn LaxThe 28 Day Gut Kickstart: Optimize from the Inside Out by Dr. Lauryn LaxTotal Gut Reset: Optimize Your Health With Your Second Brain by Dr. Lauryn LaxThe Body Keeps the Score by Bessel van der Kolk M.D.Biology of Belief by Bruce H. LiptonHow to Win Friends and Influence People by Dale Carnegie

Episode Highlights With Alisa VittiHow she sat and learned with one of the only female zen masters and what she learned from that experienceReconnecting with her feminine energyWhat cycle syncing is and how to use it to your advantageWhy we actually need more calories in certain phases of our cycle like the luteal phaseHow to use certain foods strategically to deal with estrogen surges throughout the cycleFitness and your cycle and how to train optimally in each part of the cycleA 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 workoutsBest 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 cycleWhy women need more sleepUnderstanding libido and what to learn from libido shiftsResources We MentionIn the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life by Alisa VittiWomanCode: Perfect Your Cycle, Amplify Your Fertility, Supercharge Your Sex Drive, and Become a Power Source by Alisa VittiFlo Living - WebsiteDaughters of the Earth by Carolyn NiethammerWoman: An Intimate Geography by Natalie AngierThe Path of the Priestess by Sharron Rose

Episode Highlights With Dr. StillmanHow he got into functional medicine and conventional medicine and now works with many familiesThe importance of light, sunlight, and how to optimize thisWe 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 getAverage indoor light exposure is about 20 lux and it can be 100k+ outdoors even on a cloudy dayHow hormones and neurotransmitters are impacted by light exposure The real problem with sunscreen and sunglasses and the amazing health outcomes from increasing light exposureHow 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 harmfulThe 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 lightWhy skin cancer rates double every few decades even with more sunscreen use and what to do about thisHow to “eat your sunscreen” and nourish your body from the inside out with folate and other nutrientsLentil sprouts: an easy hack for consuming folateHis take on high dose iodine Why we need more minerals and how to get them effectively The stress and mineral connectionResources We MentionDr. Stillman - Website and group coaching programsSkindeep databaseBook: The Influence of Ocular Light Metabolism by F. HollwichBook: The invisible Rainbow by Arthur Firstenberg

Episode Highlights With Naveen99% of the genes in our body don’t come from our mom and dad but from the 100 trillion microbes that call our bodies homeHow oral health relates to overall health and gut healthWhat the oral microbiome is and how to improve it How oral health is connected to colorectal cancer and heart diseaseWhy the bacteria in the mouth is related to digestion, nitric oxide production and so much moreWhat biofilms are in the mouth and what to do about themOral prebiotics, probiotics and postbioticsThe 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 MentionViome - Use code wellnessmama for a discountEvvy - Vaginal Microbiome TestBook: Existential Physics: A Scientist's Guide to Life's Biggest Questions by Sabine HossenfelderBook: A Thousand Brains by Jeff HawkinsBook: Why We Sleep by Matthew WalkerWellnesse - Toothpaste and Oral Probiotics

Episode Highlights With Dr. IsaacHow he got to study with meditation masters in the Himalayas and how this led to what he calls open heart medicineWhat the survival paradox is and how it's a new paradigm of understanding health and diseaseHow this relates to fight or flight and what this does to the bodyThe feminine principle in Chinese medicine and how this relates to healthWhat alarming protein is and how it impacts the bodyMoving from reactivity to responsiveness The fibrotic process that happens when the body locks down emotionsWhat 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 thisLetting go vs. giving upResources We MentionEconugenicsThe Survival Paradox: Reversing the Hidden Cause of Aging and Chronic Disease by Isaac Eliaz, MDPectasol - Amazon

Episode Highlights With Dr. LeafThe problem with how we take care of depression, anxiety, and mental healthHow the mind can influence the brain and vice versaWhy 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 healthThe problem with labeling conditions based on just looking at the brain and a better approachWhat mind management is and how to help our kids have a good foundation of thisThe neurocycle as a tool to help kids work through strugglesHow suppression creates imbalances in the brain and the bodyThe 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 childrenThe neurocycle approach to helping children become aware of and process things that happen to them and their interpretation of these eventsWhy children can interpret body language so well and how to manage our own minds in a way that helps themHow to model the neurocycle for your kids and make it part of your family cultureYou can’t make your children happy and you can’t fix themSafety net parenting vs. helicopter parenting Most kids are only getting 7-10 minutes a day of free play, but they need 3-4 hours optimallyWhy to let your child be upset and cry when they are experiencing big emotionsHow giving your child space to struggle will help them work through their feelings safely and shape their own identityYou can’t change what has happened to you but you can change what it looks like inside of youYou can’t change what has happened to you but you can change what it looks like inside of you - Dr Caroline LeafResources We MentionHow to Help Your Child Clean Up Their Mental Mess: A Guide to Building Resilience and Managing Mental Health by Dr. Caroline LeafCleaning Up Your Mental Mess: 5 Simple, Scientifically Proven Steps to Reduce Anxiety, Stress, and Toxic Thinking by Dr. Caroline LeafSwitch on Your Brain: The Key to Peak Happiness, Thinking, and Health by Dr. Caroline LeafCaroline Leaf - websiteThe Lord of the Rings by J.R.R. Tolkien

Episode Highlights With Dr. AppelbaumThe misdiagnosis and missed opportunities of vision and eyecare and why healthcare has it all wrong about the eyesEyesight and vision are different things and need to be treated differentlyEyesight refers to how well you can see on a chart or in a classroomVision refers to how our eyes work together and how we derive meaning from the world around usWhy vision problems are brain problems and why there is a fix for theseMost doctors are reactive rather than proactive when it comes to visionAll functional visual skills are learned skillsScreens and even early reading might be contributing to eye issuesMany vision problems are maladaptationsHow motion sickness, trouble with eye contact, resistance to reading, etc can be symptoms of vision strugglesVision therapy is physical therapy for the brain through the eyes… and how it worksHow 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 wellEven if someone needs glasses, prescription should not get worse each yearExercises to help open up periphery and improve visionAny brain at any age can be taught and neuroplasticity is lifelong Resources We MentionScreenFit - Use code WELLNESSMAMA for a discountCovd.org (vision therapy resources)Shift Your Mind by Brian LevensonVision First - WebsiteScreen Pandemic - Free WebinarInstagram

Episode Highlights With AmyHer own drastic story with conventional medicine and how this led her to functional medicine and the work she doesThe common triggers and causes of the rise of chronic diseaseWhy she defines autoimmunity as a spectrum and commonalities among conditionsHow to know where you are on the spectrum5 factors: toxins, infections, gut issues, diet, and stressWhy ¾ of the triggers and causes of health issues are not genetic and are within our control to changeThe power of the mind and how much our inner voice relates to healthHer 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 bodyGut 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 helpfulHow to know which plant foods are best for your specific genes and ancestral needsSeasonal eating can help gut healthHow to apply the 80/20 principle to optimal living Resources We MentionAmy Myers - WebsiteThe Autoimmune Solution: Prevent and Reverse the Full Spectrum of Inflammatory Symptoms and Diseases by Amy Myers, MDThe Thyroid Connection: Why You Feel Tired, Brain-Fogged, and Overweight -- and How to Get Your Life Back by Amy Myers, MDWellnesseViomeThe Road Less Traveled by M. Scott Peck, MDHyperbaric Pro

Episode Highlights With TinaPreparing for back to school with a family Core things that can help us get back into a routine for schoolHealth things to keep the immune system strong when going back to schoolThe importance of morning sunlight - her tipsHer most crucial parenting adviceThe power of words and the energy you bring to any situationA fantastic strategy that her dad used that helped shape her mindset Her mantra: everything works out perfectly for meKey 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 intestinesThe real deal about CFU counts90% of serotonin is produced in the gut along with dopamine and many other thingsHow to optimize neurotransmitters through the gutWhat psychobiotics are and how they can support mental healthResources We MentionJust Thrive Health - Use code wellnessmama15 for 15% offJust Thrive Health - InstagramJust Thrive - IgG539: Tina Anderson on Psychobiotics, Gut Brain Connection and Just Calm327: Optimizing Gut Health to Keep the Immune System Strong With Tina Anderson244: Tina Anderson on Debunking Probiotic MythsBrocEliteThe Four Agreements by Don Miguel RuizI can See Clearly Now by Dr. Wayne W. Dyer

Episode Highlights With LisaHer incredible near death experience that changed her lifeThe difference between DNA and epigeneticsHow things like emotions and trauma can be passed on in our DNAWhat informational tags are and how they're passed onHow to identify our inherited patterns and how to separate those from learned behaviorsParenting tips and how to help our kids build confidence in a healthy wayResources We MentionLisa Thomas - WebsiteEpigenetics Masterclass - August 19thThe Four Agreements by Don Miguel RuizThe Big Leap by Gay HendricksLetting Go: The Pathway to Surrender by David R. Hawkins MD

Episode Highlights With AmberWhy she dances to old school hip hop and how she got into this as a mom of four boysWhat 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 superpowerThe five anxiety styles: lover, fighter, executive, visionary, and dynamoHow 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 areSelf-care suggestions for each style Resources We MentionHer website and Quiz on anxiety stylesThe Unflustered Mom: How Understanding the Five Anxiety Styles Transforms the Way We Parent, Partner, Live, and Love by Amber TruebloodSuperBetter: A Revolutionary Approach to Getting Stronger, Happier, Braver and More Resilient by Jane McGonigal

Episode Highlights With AlexWhat circadian biology is and understanding the foundational aspects of itThe big factors that impact circadian rhythms How light, temperature, and food timing affect circadian rhythms and sleepWhy blue light isn’t bad but why timing matters so muchMore reasons why morning sunlight is so importantSunlight can help stimulate the mitochondria and even help thyroid functionHow to optimally time light exposureWhy social media exposure at night can interfere with sleep beyond just the light exposureEvery organ has a clock and the master clock in the brain is largely controlled by lightWhat chronotypes are and how these can shift over time and phases of lifeA light device that can help in rainy or dark climates or for people who can’t get optimal daily light97% of night shift workers are still sticking to circadian cues of day shift and how this is tough on circadian rhythmsTips for optimizing light for shift workers or people who have to work at nightWays to help minimize jet lag when traveling Resources We MentionAYO - Circadian Health Wearable (Use code wellnessmama for discount)Man’s Search for Meaning by Viktor E. Frankl

Episode Highlights With Dr. ErinHow she got into breastfeeding medicine and researching the microbiome The difference in microbiome from vaginal and cesarean and how to optimize eachImportant 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 allHow breastfeeding provides important prebiotics and probioticsWhy latching is a big issue for many breastfeeding relationships How lip and tongue ties impact breastfeeding and can cause issues for mom and babyWhy lip ties are often over-diagnosed but tongue ties can be under-diagnosed The golden hour after birth for getting milk production startedFactors that affect supply and what to do about low supplyThe fascinating science of how mom and baby's bodies interact and how the mom's milk supply adapts to exactly what the baby needsWhat triple feeding is and if she ever recommends itHow 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 avoidResources We MentionBreastfeeding MD - WebsiteLatching Logic - Use code wellnessmama50 for a discount offBreastfeeding MD - InstagramThe Saint, the Surfer, and the CEO: A Remarkable Story about Living Your Heart's Desires by Robin Sharma

Episode Highlights With AdamHis own story of attachment issues as a child and how he got into this work as an adultWhat is attachment theory and how attachment styles impact relationshipsHow attachment styles can shift throughout life and in different phases of lifeWhy having kids can change the attachment styles of the parentsAnxious attachment can sometimes stem from not getting enough oxytocin in childhood and how this can lead to seeking partners who are avoidant in relationshipsSteps to shifting from anxious or avoidant attachment patterns to healthier patterns How parents can help create strong attachment styles in their childrenThe importance of context in understanding attachment stylesCuriosity not judgment in relationshipsHow to build a self-correcting family system to benefit your kidsWays to help your kids communicate with you with non-judgment and curiosity Men adapt to problems and change for circumstances, not for relationshipsWomen constantly adapt and iterate within relationshipsWhy men are more stressed and depressed in today’s world and some factors that can helpMen only change for circumstances and why this is important to understand in relationshipsThree 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 MentionAdam Lane Smith - WebsiteAttachment Bootcamp Video Course - Use code Katie for a discountExhausted Wives, Bewildered Husbands: Why your marriage is hurting, and how to blossom as a couple by Adam SmithNo More Mr Nice Guy: A Proven Plan for Getting What You Want in Love, Sex, and Life by Robert A. Glover

Episode Highlights With JeffWhy he does a yearly event called “challenge the trainer” where clients and friends challenge him to various challenges like feats of strength and embarrassing thingsWhy he often works with parentsBold statements: chronic pain is easy to fix and becoming fit is even easierThe simple things that help us stay pain free and fit as we get olderWhy things like chronic cardio and jogging can lead to injury if our bodies aren’t readyHow to increase mind muscle connection for more effective workoutsHis near death experience and other experiences that have helped shape his mindsetWhy mobility and these stretches can actually help improve HRV and sleep as wellThe nervous system tie in with mobilityRelax, rewire, retrainWhy breathwork actually burns fat more than exercise at times84% of fat loss is through breathHow just 10-15 minutes a day of breathwork can lead to substantial fat lossResources We MentionNext Step - His video library and website (Use code MAMA30 for 30% for limited time)Next Step - Jeff Sidwell - InstagramHealthy at 100: The Scientifically Proven Secrets of the World's Healthiest and Longest-Lived Peoples by John RobbinsFactfulness: Ten Reasons We're Wrong about the World--And Why Things Are Better Than You Think by Hans Rosling

Episode Highlights With Dr. FloydWhy he wrote his first books in 5th gradeWhy over 90% of Americans are considered sick and have at least one symptom of metabolic dysfunctionThe early warning sign symptoms of metabolic diseaseWe make our entire bodyweight worth of ATP every dayATP is the energy currency of the cell and excess fructose depletes itHow Uric Acid comes into play and why this is importantHow to support mitochondria in the bodyHis completely free biohacks that make a tremendous differenceSupplements he recommends and feels like are worth the costWhy everyone should be taking magnesiumResources We MentionDr. Robert Floyd - website621: The One About Morning Sunlight – Short EpisodeMagnesiumK2 SupplementMetabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine by Robert H LustigThe Paleo Solution by Robb WolfSickening: How Big Pharma Broke American Health Care and How We Can Repair It by John Abramson

Episode Highlights With Dr. AmieHow she set a state powerlifting recordThe way the thyroid is connected to metabolism, hormones, and so much moreSymptoms of thyroid issues and when symptoms and labs disagreeWhy thyroid function is tied to hair and skin health as wellTSH is actually a pituitary hormone and not a thyroid hormone but why it is importantWhat lab tests to get to get an accurate picture of thyroid healthFree T3 and what it tells us about the thyroidTestosterone 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 helpfulSymptoms of low progesterone and what to do about itHow insulin comes into play in this equationYet more reasons why magnesium is so important, especially for thyroidResources We MentionDr. Amie Hornaman - WebsiteThyroid Fixxr - T2 SupplementDriven by Douglas Brackmann PhDThyroid Fixxr Podcast

Episode Highlights With HeatherWhy managing energy is more important than managing timeWhat her 10-minute habit is and how it can help people stick to their goalsLiving from our “to-be” list instead of a "to-do" listA journal prompt you can use to help: “Wouldn’t it be nice if…”Connecting this to feelings and helping integrate themAct as-if, instead of fake it until you make itDiscovering the things that give you energyWhy 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 friendResources We Mention176: Heather Chauvin on Mom Guilt, Ending Tantrums, & Mindful DisciplineDying To Be A Good Mother: How I Dropped the Guilt and Took Control of My Parenting and My Life by Heather ChauvinHeather's podcast: Emotionally UncomfortableHer TEDx TalkHeatherChauvin.com/ETMThe Leader Who Had No Title by Robin Sharma

Episode Highlights With Dr. Elizabeth YurthWhy 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 themThe problems with the medical establishment right now and how we can take control of our own healthWhat’s wrong with how we currently think of joint health and joint pain and how to stop this epidemicIt isn’t true that if we overuse our joints we wear them outHow to deal with joint pain at the root cause levelWhat peptides are and how they can help repair joints and reduce inflammationPeptides are basically short chains of amino acids and your body makes many of themThe peptides she uses with her patientsWhat the thymus gland is and how to support itWhy we lose thymic peptides as we age and how to support the bodyThe foundational things to joint and overall health at a young age that we can know for our kidsSupplements that are helpful for healing jointsHer top recommended supplements for anti-aging and longevityResources We MentionDr. Elizabeth Yurth - websiteBli.academy - Human Optimization AcademyTuesdays with Morrie: An Old Man, a Young Man, and Life's Greatest Lesson, 25th Anniversary Edition by Mitch Albom

Episode Highlights With SamWhy she gave away almost everything she owned and became a nomad for a yearThe reason words matter so much and how to get better about the words we useWhy parents should get the word “careful” out of our vocabularies with our kidsWords that, as parents, we should USE and words we should LOSEA simple exercise to shift your words in parentingReplace stop with start in parentingCapable instead of carefulReplace "No" with "Yes you can" as soon asWhy to replace the word should with next time or from now onWe can’t motivate anyone to do better by making them feel badHow to be a pattern interruptReplace “nothing’ and “no way” with “There’s something” and “I wish”Language to use when kids are sad, upset, or madWhen we think we are comforting and we are actually contradicting them and how to paraphrase and understand insteadWhy 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 pastReplace finding fault with finding solutionsFour words that help us keep our cool even when other people aren’tIn influencing others, example is not the main thing… it is the only thingResources We MentionTalking on Eggshells: Soft Skills for Hard Conversations by Sam HornTongue Fu!: How to Deflect, Disarm, and Defuse Any Verbal Conflict by Sam HornSomeday Is Not a Day in the Week: 10 Hacks to Make the Rest of Your Life the Best of Your Life by Sam HornSam Horn - websiteThe Black Stallion by Walter Farley

Episode Highlights With Dr. Wendy MyersWhat the research is showing about how physical health can be directly impacted by emotional trauma and health issues actually caused by emotional stuff going onUp to 65% of physical health issues can stem from adverse childhood events (ACEs)The science of why these traumas can impact our biology so stronglyWhy talk therapy doesn’t necessarily resolve trauma and the frequency piece that many people don’t necessarily understandWe can’t change the past but we can change our interpretation of the pastWhat bioenergetics is and how it can be used therapeuticallyHow emotional trauma impacts the vagus nerveResources We MentionEmotional Detox ProgramMyers DetoxBiofield Tuning ForkApollo Wearable NES HealthThe Body Keeps the Score by Bessel van der Kolk M.D.

Episode Highlights With Dr. Achina SteinHow she got into functional medicine psychiatryHer son’s journey with this method in her own familySome of the most common root causes of depression and anxiety in her patientsThe five factors she looks at to determine root cause, starting with foodSHIFT protocol: stress, hormones, infections, food, and toxinsThe most common food triggers that are linked to depression and anxietyInflammation as a common root cause and how addressing food and other factors can help the body and the brainWhat the burp test is and how it can show you if you have stomach acid issuesWhy most people are magnesium deficient and how this drastically impacts sleep and anxietyResources We MentionDr. Achina Stein - Her websiteDr. Achina Stein - InstagramWhat If It's NOT Depression?: Your Guide to Finding Answers and Solutions by Dr. Achina SteinThe Body Keeps the Score by Bessel van der Kolk M.D.

Episode Highlights With JessHow she trained in adventure therapy and learned to race dog sledsWhat adventure therapy is and how it can be helpfulResilience is being adaptable in the face of stress and how to nurture thisThe nervous system is very hungryWhat biological resilience is and how to increase itLack of nourishment sends a signal of being unsafe to the body and can deplete resilienceHow focusing on the root cause specific to anxiety can lead to parents and children feeling stuckWhat she means by the cyclone of stressHer model for nervous system healthUnderstanding the five core nourishment needs and limiting the five core stressorsThe hidden stressors that send messages of threat to the nervous systemHow genetics come into play in mood and behavior and how understanding them can help parentsSleep issues are also connected to safety and nervous system healthWhat a lack of sleep can indicate and how to help kids through itImportance of approaching these factors with curiosity and help kids take agency from their own health as they get olderResources We MentionJess Sherman - WebsiteJess Sherman - InstagramRaising 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 ShermanNutrition GenomeSimplicity Parenting: Using the Extraordinary Power of Less to Raise Calmer, Happier, and More Secure Kids by Kim John Payne

Episode Highlights With Dr. ChristiansonWhy 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 hormonesWhy hot flashes can actually be dangerous and why to pay attention to themHow to address hot flashes and other hormonal symptomsWhy do hormones change as we age and why this isn’t the case in all animals, like jellyfish that can replicate almost indefinitelyHormone 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 perspectiveWhat phytonutrients have to do with hormones and how certain plant foods can help with symptomsHow cruciferous vegetables help liver functionUnderstanding the real deal on fiber, which isn’t a food but a categoryWhy we need a wide variety of plant foodsFood as a matrix and the context of food within overall dietDid you know… pistachios have natural melatonin but doesn’t necessarily affect immediate melatonin but can help your body produce more melatonin naturallyOur bodies operate on 9,346 different chemical pathwaysWhat is happening hormonally during peri-menopause and menopause and how to support with foodThe surprising way figs can help with hormone symptomsHow we regulate hormones is often actually about how well we eliminate hormone byproductsWays foods like onions and blackberries can help support muscle massWhy phytonutrients in food and supplements of the same nutrients might not work the same way and why whole food based sources often perform betterIf your diet is devoid of plants, you are essentially taking antibioticsDietary changes can reduce or eliminate adult hormone disease 78+% of the timeResources We MentionThe Hormone Healing Cookbook: 80+ Recipes to Balance Hormones and Treat Fatigue, Brain Fog, Insomnia, and More by Dr. Alan Christianson - NEWThe Metabolism Reset Diet: Repair Your Liver, Stop Storing Fat, and Lose Weight Naturally by Dr. Alan ChristiansonThe Thyroid Reset Diet: Reverse Hypothyroidism and Hashimoto's Symptoms with a Proven Iodine-Balancing Plan by Dr. Alan ChristiansonDr. Alan Christianson - His WebsiteDr. Alan Christianson - His Supplements018: Dr. Alan Christianson on Thyroid Health & Autoimmune Disease227: Dr. Alan Christianson on the Metabolism Reset Diet for Liver Health397: Can N

Episode Highlights With StephanieHow a very difficult adult experience led her to the work she does today and how it profoundly impacted her tooWhat a stuck identity is and how they can get in the way of achieving what we wantAn identity is when we take on a point of view to help achieve something and why the stuck identities are the issueWhat happens when we have two conflicting identities at the same timeThe brain doesn’t know the difference between something that has actually happened and an imagined experience of the same thingHow to use the fact that the brain doesn't know the difference between doing an imagining to your advantageThings we can do to help our children avoid stuck identities by allowing them to speak authentically without judgementThe key to integration is to de-identify with individual onesA 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 somethingWhy self talk is so important and how to learn how to shift it if this is something that is a struggle for youThree tools that helped her shift her inner self talkWhat mirror work is and how it can be helpfulWhy 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 MentionRapidrewiremethod.com (with free resource)Letting Go: The Pathway of Surrender by David R. Hawkins, MDThe Untethered Soul: The Journey Beyond Yourself by Michael A. SingerThe Four Agreements by Don Miguel Ruiz

Episode Highlights With BethanyHow she was homeschooled k-12 and how this shaped her life in many waysShe almost died from IBS and got back on her feet with a holistic approachSurprising things that were irritating her gut that you may be eatingWhy it doesn’t just matter what we eat but how we prepare itThe surprising food prep step that helped her digestion healA nutrient packed fruit smoothie that helped improve her digestionHow smaller meals can help during digestive distressTop offender foods… including ones that might surprise you like leafy greensOther aspects of feeling outside of foodWhy avoid or limit workouts during healing from IBSResources We MentionHer website - LilsipperDigest This: The 21-Day Gut Reset Plan to Conquer Your IBS by Bethany Ugarte-CameronHer InstagramThe Bible

Episode Highlights With KristinaHow she was born in a country that doesn’t exist anymore and was selected for the Olympic reserves multiple timesWhy too much positivity can actually be detrimental to us and how to safeguard against thisLife is like a dance and there aren’t necessarily simple answers or linear pathsHow she defines authenticity and what happens when we aren’t authentic to ourselvesThe dark side of personal growth and how the extremes can feed our insecuritiesHow to reframe and instead of thinking of slaying the dragons think of taming them and learning to ride themVulnerability has two components: the courage of acting despite the fear and the uncertainty of not knowing what will resultHow people can misuse the practice of meditation or gratitude when they start to happen on autopilotWhat emotional analgesia is and why she believes it is a big problem for usYou can’t numb emotions selectively… if you numb one, you numb the ability to feel all of themRemembering 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 emotionsWe are not our emotions but why they are valuable feedbackSelf love is actually about the relationship with yourselfThe difference between self love and self care and why this difference is importantSelf care is skin deep and self love has more depthIs 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 thisTry an experiment of replacing judgement with curiosity in your relationship with yourselfResources We MentionBecoming Flawesome: The Key to Living an Imperfectly Authentic Life by Kristina Mand-LakhianiMindvalleyThe Best of Fyodor DostoevskyAlice in Wonderland: The Original 1865 Edition With Complete Illustrations (Lewis Carroll Classics) by Lewis Carroll'>

Episode Highlights With DianaHer journey backpacking from china to Thailand to learn Traditional Chinese Medicine and what she learnedHow she went from pre-med heart expert to multi-modality acupuncture and holistic healthWhat acupuncture is and how it worksHow acupuncture works with energy and electricity using water and metal to conduct electricity and the scientific backing for itIs acupuncture safe for moms and pregnant momsWhy 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 healingWhere thoughts go, energy flowsKeep being love and how healing happensWhen discomfort arises, can you learn to love that too?How does healing actually happen and how understanding this can help in all areas of healingResources We MentionDiana Lane - AcupunctureDiana Lane - InstagramA Path with Heart by Jack KornfieldThe Body Keeps the Score by Bessel van der Kolk M.D.

Episode Highlights With SaraHow she got into the work of creating resources to help kids through something toughThe importance of talking to our kids about the hard stuffWhy we need to have the real conversations with them or they will make up stories about what is happening to help them understandWhy using simple language and explaining how this will affect them are two important piecesHow a calendar had such an impact on her daughter and her anxietyThe reason she wrote a children's book to help navigate those hard conversationsThe importance of therapists, accepting help when you need it, and healthy outlets for your own emotionsResources We MentionMighty and Bright - websiteWhat 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 OlsherNothing Stays the Same, but That's Okay: A Book to Read When Everything (or Anything) Changes by Sara OlsherUp and Down, Round and Round: A book about understanding and identifying emotions by Sara Olsher

Episode Highlights With BartonWhy we are all facing a lack of nutrients in our food supply and why this is a new phenomenonThis 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 doHow his Mom's struggle with life threatening health issues led to his work in this areaThe body is always putting out warning signs and speaking to us in a way we might not understandHow 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 mineralsBlood 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 possibleWhy abnormal results in blood tests can indicate that a person has had a deficiency for decades8 out of 10 people are deficient in magnesiumWhy most women are also low on testosteroneMinerals are the building blocks for hormones and neurotransmittersHow 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 foodMagnesium activates over 3200 proteins and over 800 enzymatic pathways in the bodyMinerals are a “light switch” of sorts that open the circuit for the body to be able to use other things like vitaminsHow activity level impacts mineral needRisk factors for mineral deficienciesWhy most people are also deficient in potassium and how potassium is connected to energyWhat sodium and lithium deficiencies causeResources We MentionUpgraded FormulasLMNT - salt and electrolytesThe Surrender Experiment by Michael A. SingerClean Gut: The Breakthrough Plan for Eliminating the Root Cause of Disease and Revolutionizing Your Health by Alejandro Junger

Episode Highlights With ToddThe problems with most wines todayWhy most wines are not natural and the unsavory things added to most wines todayWhat we don’t know about wine may be hurting usAlcohol 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 allTodd’s own rules around drinking to minimize negative effects and why he chooses it for joy and not for health reasonsWhy they started adding toxins and additives to wineWine has been made for 9,000 years and all wine was natural, but this changed in the 1920sOnly 4% of US wines are organic but it’s worse than thatGrapes are #6 on the dirty dozen so organic wine is importantBeyond 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 wineThere are 76 additives approved for use in wineWhy Todd believes wine labels should have a contents (ingredients) label and nutritional infoThe only two ingredients found in a natural wine: grapes and native natural yeastOther 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 fatalHow 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 disclosureWhat is natural wine and the standards it adheres toWhy wild native yeast is important and what makes it so differentHow conventional wines often contain GMO yeastWhy they only accept 21% of the wines they test (and they only choose organic wines to start with)Resources We MentionDry Farm WinesMastery by Robert GreeneThe Power of Now by Eckhart TolleThe Master Key System by Charles F. Haanel

Episode Highlights With BridgitHer experience living in a rice farming village for a yearWhat toxic mold is and how it developsMold is a natural part of the world and it serves a purpose but can be problematic when it thrives in our home environmentThe most common and most noticeable effects of mold exposure and the lesser known effectsWhy mold is really hard on the gutHow to test for mold in the home and in the bodyWays to do remediation in the homeHow to actually heal from mold and strategies to detoxTips to keep your liver healthyBenefits of sauna, coffee enemas, dry brushing and other interventions for moldWays to actively support detox from mold or other exposersResources We MentionBridgit Danner - websiteThe Ultimate Toxic Mold Recovery Guide: Take Back Your Home, Health & Life by Bridgit DannerSunlight SaunaCreatrix SaunaCastor Oil PacksAir DoctorSimply O3The Courage to Be Disliked: How to Free Yourself, Change Your Life, and Achieve Real Happiness by Ichiro Kishimi and Fumitake KogaVideo on Coffee Enemas

Episode Highlights With RickWhat we are made of and how minerals come into playWhere do you think you came from?We are a combination of minerals and water (among other things)Why the Germ Theory of Disease is inadequateThe 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 balanceMineral balance theory of disease and how to support the bodyThe benefit of adding sea salt to the soil in gardeningA reason not to take calcium everyday and how too much can be toxicThe real story about calcium, how much we need, and the other minerals we need with itWhy silica is so important for health and why we aren’t getting anywhere near enoughSilica is the essential element that builds collagenBone 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 silicaHow to supplement with minerals so they are effective in the bodyImportance of potassium and magnesiumResources We MentionEidonLMNT electrolytesConversations with God by Neale Donald Walsch

Episode Highlights With JJWhy we should all stop trying to lose weight and why she says this after decades as a weight loss expertThe problems with some of the weight loss trends right nowThings that have helped her thrive and feel amazing in her 50s!The importance of skeletal muscle for maintaining a healthy body compositionMuscle loss vs fat lossCreatine, protein, and resistance trainingReasons not to focus just on the scaleReframing the conversation about health and weight especially with our kidsHow to use a DEXA scan to understand your body compositionWhy it is more dangerous to be under muscled than over fat and why where the fat is mattersWhy we need more protein as we age, not lessWhy you need to be healthy to drop fat, not drop fat to be healthyLess than 6% of the population is metabolically healthyWhy we burn fat well when we are sleeping and why fasted workouts might not be great for womenLet’s stop trying to be smaller and to take up less space and focus on getting strongerMuscle is your metabolic Spanx and a sugar sponge to handle carbsHow to use HRV as a tool to see what is helping you and use it to improve your nervous systemWhy you should absolutely be taking creatine and why it is a secret weapon for womenAn ending challenge for you (try it!)Resources We MentionMindshareJJ's YouTube video on OzempicGrip Strength TesterLevelsKion AminosKion CreatineMitopureThink and Grow Rich by Napoleon Hill

Episode Highlights With RyanHow he shifted from just talking about stoicism to bringing this into parentingThe imbalance in the domestic load that often exists between moms and dads and what he views as paths forward to help balance thisWhy there aren’t a lot of good parenting books, especially for DadModern times expect much more of parents and how this has shifted parentingWhy it might be a good thing when kids misbehave or push boundaries and how to handle this in a positive wayWe don’t really control our kids and even if we can, it isn’t a good idea, so what to do insteadThe importance of modeling in parenting and especially in communicating valuesWhy parents need to get serious about understanding what our values actually are when it comes to our childrenThe things we can get caught up in thinking are important now with our kids that won’t be important at all in 20 yearsBalancing protecting our kids with helping them learn to be autonomousKey takeaways from his book that he hopes to leave listeners and readers withMaking parenting decisions with the long term goals in mindResources We MentionThe Daily Dad: 366 Meditations on Parenting, Love, and Raising Great Kids by Ryan HolidayThe Daily Stoic: 366 Meditations on Wisdom, Perseverance, and the Art of Living by Ryan HolidayThe Obstacle is the Way by Ryan HolidayRyan Holiday The Stoic Virtues Series 2 Books SetThe daily dad email signup linkAdult Children of Emotionally Immature Parents: How to Heal from Distant, Rejecting, or Self-Involved Parents by Lindsay C. Gibson PsyD

Episode Highlights With LenoreHow 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 itThe way we got to a point where we're afraid to let our kids do things that many of us remember doingCrime 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 USBig factors that have influenced why we have more fear around parenting nowWhy we all have the desire to keep our kids safe but the downsides of an over curated childhoodThe negative effects of over curated childhood for childrenWhy more kids are having depression and anxiety and how kids feeling underestimated can contribute to thisHow too much control is harming children and why kids need an internal locus of controlIndependence, responsibility, and trust all help contribute to this internal locus of control for kidsWhat the Let Grow Project is and the free resources they haveHow to rewire your own fears as a parent to feel safe in letting our kids have more independenceResources We MentionFree-Range Kids: How Parents and Teachers Can Let Go and Let Grow by Lenore SkenazyLet Grow WebsiteLittle Women by Louisa May AlcottFree to Learn by Peter GrayThe Coddling of the American Mind: How Good Intentions and Bad Ideas Are Setting Up a Generation for Failure by Greg Lukianoff and Jonathan HaidtRange: Why Generalists Triumph in a Specialized World by David Epstein'>

Episode Highlights With JonathanWhy his favorite thing to do is walk and how he cultivated this habitThe basic foundational building blocks of understanding water and the real definition of waterHow water can communicate and how to help it communicate betterWhy water is alive in a simple way and why this is important to understandWhat the terrain model is and how this relates to waterHow information is stored in the waterThe correlation between human pregnancy and single cells and water’s action in the bodyOur blood is similar to ocean water and why this mattersLife cycle behavior in water and how to use this to your advantageThe double-blind studies he has done on water and ice crystalsHis four-year study on the vibration of waterThe inertia of water and what this meansWhy we are declining in hydration as we age and how to hydrate better as you ageThe geometric patterns in water and how people with illness have the same geometric patterns of waterWhat his experience with working with nuclear power taught him about waterStructured, coherent, or revitalized water that occurs in nature and how we can replicate it at homeHow he went from working on nuclear power to now innovating with waterWhat the phases of water are and his in depth understanding about thisInteresting facts about water: water is the number one nuclear remediation method, the power of a well designed nuclear reactor is regulated by waterWater systems that revitalize water in the home and the one I use (linked below)Resources We MentionNatural Action Tech products - Use Coupon Code - WELLNESSMAMAWhite Fang by Jack LondonWay of the Peaceful Warrior: A Book That Changes Lives by Dan MillmanThe Greatest Salesman in the World by Og mandino

Episode Highlights With KianaHow she is also a doula and how she got into female sexual healthHer work as a somatic therapistThe importance of pleasure in our lives and how it impacts wellbeing and relationships beyond just physical pleasure or sexualityHow 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 dysregulatedWays to help regulate the nervous system and help the body feel safeHealthy vs unhealthy nervous system regulationTwo ways to work with the nervous system and when to use eachHow sexual pleasure relates to nervous system lastThe connection between sexual and emotional intimacyDifferences between the two types of desire and what responsive desire isWhy it can often take the female body 15-40 minutes to reach peak arousal and how this is often different than it is for malesSome exercises we can do to help reconnect with our body and our sexual experienceWhat sexual polarity is and how to nurture it in long term partnershipsHow to nurture dynamic tension in partnershipResources We MentionForia ProductsWhere Should We Begin?: The Arc of Love by Esther PerelThe 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. LMTWomen Who Run with the Wolves: Myths and Stories of the Wild Woman Archetype by Clarissa Pinkola Estés

Episode Highlights With MeganHow she got into the world of dietetics and metabolismHer own experience with nutrition, weight loss, and metabolismTeaching over telling, and how she has helped hundreds of women with this approachWhat metabolism actually is and what we need to understand to work with our bodiesMetabolism is actually how the body uses what is put into itThe body is something that is always building or breaking down and understanding this can help usA slow metabolism just means that the body isn’t utilizing everything we put into itThe problem with chronically undereating and how this can be tough for the metabolismSix pillars of a healthy metabolism: blood sugar control, muscle, movement, stress management, gut healthMore reasons protein is importantWhat weight loss resistance is and how it can relate back to stressBreaking 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, etcWhat the stress bucket is and how to manage yours wellProtein, fiber, healthy fats, and how to nourish your body wellThe importance of micro habits and focusing on one thing at a timeYour body is not at war with you!Resources We MentionMetabolism Makeover: Ditch the Diet, Train Your Brain, Drop the Weight for Good by Megan HansenHer websiteHer InstagramLevels Glucose MonitorJust Thrive - Gut Health ProductsThe Calorie Myth by Jonathan BailorYou Are a Badass by Jen SinceroOutlive: The Science and Art of Longevity by Peter Attia

Episode Highlights With Juliet and KellyHow Juliet survived a run-in with a hippo… the most dangerous animal on earth after the mosquitoTheir journey into the work they do now and the world of movementThe ten key techniques to enhance your capacity for movementWhy 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 issuesThe objective health benchmarks that are missing in the broader conversation and how to benefit from themWhat the ten vital signs of movement are and how to know if you're doing these wellHow this book stemmed from their work with elite performers and what worked bestWhat mobility actually is and why it isn’t exerciseThe real story about sitting and why it isn’t bad but how to do it betterConsistency trumps heroismResources We MentionThe Ready State - Juliet and Kelly's websiteBuilt to Move: The Ten Essential Habits to Help You Move Freely and Live Fully by Kelly Starrett and Juliet StarrettThe Power of Habit: Why We Do What We Do in Life and Business by Charles DuhiggThe Checklist Manifesto: How to Get Things Right by Atul GawandeFrank Herbert's Dune Saga 3-Book Boxed Set: Dune, Dune Messiah, and Children of Dune

Episode Highlights With Chris and MelissaHow they got into the work of helping families and doing family brandThe biggest challenges families face today and how they navigate those challenges“More is caught than taught” - importance of modelingHow to keep values from coming across as a list of dos and don'ts and how to do values wellWays to identify and incorporate your family valuesEvery 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 youHow 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 MentionFamily Brand websiteFamily Brand PodcastFamily Brand Podcast - My episodeThe Seven Spiritual Laws of Success by Deepak ChopraThe Go GiverByron Katie's The Work JournalWe Are All the Same Age Now: Valuegraphics, The End of Demographic Stereotypes by David AllisonThe Four Agreements by Don Miguel Ruiz

Episode Highlights With Dr. SandiHow she once taught disco dancingHer different approach to clinical psychology and why she doesn’t like focusing on the “what's wrong with me” but on what the strengths areWhy positive psychology is not happyology and why this difference is importantHow her psychological approach is different and how it relates to healthA tribute to her mentor: how to refuse to make yourself miserable about anythingThe things that bug us about our partner can actually lead to a good long-term relationshipResources We MentionFunctional Medicine Coaching: Stories from the Movement That's Transforming Healthcare by Sandra ScheinbaumStop Panic Attacks in 10 Easy Steps by Sandra ScheinbaumDr. Sandi - WebsiteHow to Stubbornly Refuse to Make Yourself Miserable about Anything: Yes Anything! by Albert Ellis Ph.DThe Will to Meaning: Foundations and Applications of Logotherapy by Viktor E. Frankl

Episode Highlights With Dr. Izabella WentzThe thyroid adrenal connection and why it is important to understandWhat exactly adrenal dysfunction is and how to know if you have itHow adrenal issues can lead to other hormone imbalances in the body and the stress connectionSome symptoms that may point to adrenal dysfunctionHer own personal experience with adrenal fatigue and how this led to her workAddressing the myth… does adrenal fatigue actually exist and why some doctors claim it doesn’tHow 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 helpfulSafety signals we can send to the body when we are sleep deprived or under stressTools for re-patterning the chronic stress responseResources We MentionAdrenal Transformation Protocol: A 4-Week Plan to Release Stress Symptoms and Go from Surviving to Thriving by Izabella WentzHashimoto's Thyroiditis: Lifestyle Interventions for Finding and Treating the Root Cause by Izabella WentzDr. Izabella Wentz - websiteOura RingMagnesiumHow to Stop Worrying and Start Living by Dale Carnegie

Episode Highlights With Dr. ShefaliWhy she wrote this parenting book and how this one is the how-to for parentsHow we can move away from control and into connection with our kidsThe chaos and nonsense we can create as parents without realizing itHow parents accidentally create the cycle of dysfunction in familiesNo human being likes to be controlled and how this control backfires with childrenHow to depersonalize interactions with our kids to calm the situationAnytime you perceive it as a loss of control, you are going to lose controlWhy 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 behaviorLooking for Signs: Something inside gone negativeThe three reasons children misbehave: lack of skill, lack of life experience, lack of worth and how to help each of theseWhat a savior complex is and how it harms our relationship with our childrenHow showing up as the savior disempowers them and makes things tougher in the long runWays to teach our children to carry to oars of their own savingDevelopmentally appropriate ways to nurture this in our childrenWhy 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 learnWhy not to have outcome focused parenting (trying to raise happy, successful children) and how this can keep them from being in touch with their feelingsTeach your children to be authentic instead of teaching them to be happyCreating successful children is an unhealthy goal, and what to do insteadHow to navigate this method of parenting when parents disagree on method of parentingWhat to do when kids are angry, disrespectful, unmotivated, or lie and how to build better connection in these instancesIt’s about being more conscious not perfectResources We MentionThe Parenting Map: Step-by-Step Solutions to Consciously Create the Ultimate Parent-Child Relationship by Dr. Shefali TsabaryThe Conscious Parent: Transforming Ourselves, Empowering Our Children by Dr. Shefali TsabaryThe Awakened Family: How to Raise Empowered, Resilient, and Conscious Children by Dr. Shefali TsabaryDr. Shefali - WebsiteThe Power of Now by Eckhart Tolle

Episode Highlights With MattHow he was shot in a robberyHe spent $45k on sleep and these are his main lessonsInexpensive things related to sleep that anyone can do: light, sleep environment, temperature, food timingHow temperature drastically affects sleepWays to improve deep sleepWhy 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 carcinogenHow not getting enough sleep leads to weight gain or loss of muscle massLack of sleep directly impacts hunger, willpower and moreHow blood sugar response changes from just one night of impaired sleepHis top supplements for sleep: L-Theanine (in evening), magnesium, glycine, potassium, GABAA reason to consider taking potassium at night and how it can help minimize bathroom trips at nightWhat to know about wearables and trackables for sleepHRV- what to know and understand and ways to improve it with float tanks, breathwork, and movementWhy he sets an alarm for his sleep supplements and his bedtimeA simple rule: 8 hours plus an hour for every hour of exerciseWhy sleep quality trumps sleep quantityResources We MentionBiOptimizersBon Charge red bulbsEssentia Mattress - Use code wellnessmama15 for discountSleep.me - ChiliPadEight Sleep - Use code Mama150 for a discountOura RingLevelsNanoViPower Sleep : The Revolutionary Program That Prepares Your Mind for Peak Performance by James MaasThe 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 AaronHis own amazing story with adoption and using functional medicine to help his childrenHow he was able to use these techniques to help his daughter who they were told would never walk or talk or even crawlFascinating therapies he learned about for his daughter that are helpful to many of his other patientsMore reasons to avoid processed foods and vegetable oils and how these foods can affect the brainHis foundational principles of health that are important before considering more advanced methodsThe real data on omega-3 and omega-6 balanceWhat happens when we consume too much omega-6 and how this affects the brainWhy vegetable oils are partially plasticized and how these integrate into the cell membranes and hormonesWhy women actually need more protein per pound of bodyweight than menThe average American is dehydrated and how this impacts health on many levelsHow trace minerals can improve healthWhat peptides are and how he uses them with his children and with patientsHow peptides can tell hormones what to doInsulin was the first peptide we started using at large scaleWhy being hypermobile in kids comes with a 400% increase in chance of spectrum disorders and what to learn from thisHow the body is electric and how to support your body's electrical systemThe science of meditation and how it physically improves health in a profound wayResources We MentionDr. Hartman - websiteEidon trace mineralsMan's Search for Meaning by Viktor E. Frankl

Episode Highlights With Dr. JoleneThe things women are told are normal that aren’t when it comes to health and hormonesWhy many of the things women are told about our bodies are wrongWhat period symptoms are common but not normal and how to fix themWhy urinary incontinence doesn’t exist in France because they do postpartum therapy to help thatHow to stop peeing when you jump or laughWhy to keep an eye on your thyroid and adrenals, especially in relation to hormone problemsWhat 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 cycleThings that can help with menstrual pain, heavy periods and other menstrual problemsWhat seed cycling is and how to use it to help your hormonesThings that are normal when it comes to vaginal microbiome, pH, scent, etcWays to support vaginal microbiome health and pHWhat to understand about libido and how to support itThe brakes vs gas theory of libido and spontaneous vs responsive desireHer 28-day plan for better hormone health, mood and libidoResources We MentionIs This Normal?: Judgment-Free Straight Talk about Your Body by Dr. Jolene BrightenIs This Normal Book and website083: Dr. Jolene Brighten on Beating Postpartum Depression & Pelvic Floor Care226: 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 AlessandraHow 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 barrierAnother reason to avoid sugar for the sake of the skin and how excess sugar can break down collagen fibers and age the skinWhy skin aging happens and some ways to slow or stop itWhat inflammaging isBiggest drivers of skin aging: sugar, dehydrationThings we can do internally that help reduce skin inflammation and agingDifference 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 barrierHow to target the root cause of agingTheir proprietary peptide OS-01 and how to addresses root cause of agingResources We MentionOneSkinWellnesseA New Earth: Awakening to Your Life's Purpose by Eckhart Tolle

Episode Highlights With KimHow she became “The Sleep Lady”Her gentle approach to sleep with babiesWhy she's concerned about some of the common advice given to parents about getting babies to sleep through the nightA different approach than “cry it out” that helps babies sleep and enhances bonding and connectionHer guidelines for building the foundation for a good night of sleep for babyA few tips that go against the common advice but help a baby learn to sleepThe developmental stages that can disrupt sleep and how to navigate theseResources We MentionedThe Sleep LadyThe Sleep Lady's Good Night, Sleep Tight: Gentle Proven Solutions to Help Your Child Sleep Without Leaving Them to Cry it Out by Kim WestThe 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 WestGood Night Sleep Tight: The Sleep Lady's Gentle Guide to Helping Your Child Go to Sleep, Stay Asleep, and Wake Up Happy by Kim WestBoncharge lightbulbsThanks 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. NicoleThe 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 itThe importance of habits and why we keep repeating them even if they aren’t serving usPatterns that come from childhood and why they're so hard to breakBody-mind connection and how to help our nervous system feel safeWays to model this for our children and how our own connection to self is important for themHow to go on the journey to feel safe in our own bodiesThe most valuable thing we can give our kids in tough momentsThings we can model for our kids for nervous system wellness that help their nervous systems as they get olderOur 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 authenticallyResources We MentionHow to Meet Your Self: The Workbook for Self-Discovery by Dr. Nicole LePeraHow to Do the Work: Recognize Your Patterns, Heal from Your Past, and Create Your Self by Dr. Nicole LePeraInstagram - Dr. Nicole LePeraThe Body Keeps the Score by Bessel van der Kolk M.D.The Biology of Belief by Bruce H. Lipton, PhDThanks 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. DanaHow 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 NIHHow not hydrating can increase the chance of diabetes and Alzheimer'sYou can’t detoxify without waterThe different types of energy in the body and how hydration affects them allWhat the fourth phase of water is and why there might be 14 different typesWhy studies show that hydration helps weight lossMouth breathers tend to lose more water at night and how to learn to nasal breathe at nightWe do most of our detoxifying during sleep and why this is so importantHow we can hydrate from foods and how the fourth phase of water relates to thisA fascinating study that talks about the benefits of over 30 plants per weekFascia and hydrationWhat an optimal day of hydration looks like: front loading water, water before meals, getting enough vegetables, green smoothiesResources We MentionQuench by Dana Cohen, MDLMNTEidon - silica and electrolytes590: Dr. Andy Galpin on Fat loss, Hydration, Human Performance, and Raising Strong Kids638: Dr. Chris Masterjohn on Understanding Key Nutrients: Biotin, Sodium, Potassium, and Omega-3s380: How to Use CARs: My Secret for Mobility and Strength (+ HRV, FRC & Kinstretch) With Hunter CookKettle and Fire Bone BrothMan's Search for Meaning by Viktor E. FranklStay Young & Sexy with Bio-Identical Hormone Replacement: The Science Explained by Jonathan V. WrightThanks 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 MagdalenaWhat breast issues occur and how common they areHow breast health can be an insight into overall health and how these correlate to hormonal changes with menses or menopauseEven benign lumps in the breast can be an indication of estrogen dominance and can be a clue of a deeper problem in the bodyWhat to do about estrogen dominanceWays to support the lymphatic system, specifically in the breastsOils and herbs you can use in breast lymphatic massageAddressing the root cause of breast issues and estrogen dominanceHow magnesium helps with this too!How hydration comes into play for breast health and lymphatic functionDiet and supplements that can help with breast healthHow to use castor oil packs for breast healthResources We Mention152: Magdalena Wszelaki on Best Foods for Hormone BalanceCooking 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 WszelakiOvercoming Estrogen Dominance Resolving Symptoms of Estrogen Dominance with Nutrition, 28-day Meal Plans, Herbs and Supplements by Magdalena WszelakiWellena productsWellnesse Citrus Body BarCastor Oil PacksWhat They Don't Teach You at Harvard Business School: Notes from a Street-smart Executive by Mark H. McCormackThanks 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 MorleyWhat my labs say about what’s going on in my body and in my lifeWhy he did a hair test and a blood test and what the results say togetherWhat showed up… surprise! I have some stress going onMore data about the importance of addressing stress and how it shows up in lab workOxidative stress in the body and what this meansThe minerals that drive liver metabolism and why I am low on theseWhy high magnesium on my hair test doesn’t mean I need less magnesium and actually means I need moreThe reason women especially tend to get estrogen dominance paired with adrenaline dominance and iron dominanceWhy progesterone is important but supplemental might not be necessary if we balance copper and magnesiumHow 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 stressWhy my hemoglobin is low and what this means for my iron recyclingLabs that point to my liver being slow because of excess iron and how castor oil packs, quercetin and supplemental copper, retinol and magnesium may helpWhy it was probably a good thing that I gave bloodThe two most important proteins for regulating the health of the body in his opinion and how they relate to iron statusGood food and supplement sources of retinol, and copperOne unusual lab result that means I might have parasitesIt takes 56 days for blood to rebuild itself and why this means we can make improvements fastMinerals run the body and hormones respond to minerals and not vice versaMore reasons to avoid processed food… as if we needed more reasonsResources We MentionThe Root Cause Protocol - Morley's site614: Morley Robbins on Thyroid Health, Retinol, Magnesium, and the Real Story of Aging596: Morley Robbins on Magnesium, Stress, Mineral Balance and the Root Cause ProtocolEssential C from PaleovalleyRosita - Cod Liver OilQueen of Thrones - Castor Oil PacksAdrenaline Dominance: A Revolutionary Approach to Wellness by Michael E. PlattThanks 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 ChrisWhat biotin is and why it is important in the bodyImportant things to understand about supplemental biotin and what to look forHigh dose biotin supplementation- why people are doing this and what is considered a high dosePros and cons of biotin supplementationThe biotin candida connectionBig problems connected to biotin deficiencyHow to actually get enough biotin from food and when supplements are a good ideaWays to figure out how much biotin you actually need: serum biotin testing and functional marker testingWhat you need to know about sodiumA tip for diarrhea: salted riceSodium and glucose keep water in the blood and why this is importantHow potassium comes into play here as wellDopamine synthesis is dependent on sodiumWhen supplementing with salt is helpfulOnly 6% of your average salt intake comes from what was added at the table, and almost all of it comes from processed foodsThe real deal on if exercise and sauna use increase sodium needIf you eat a whole food diet you might need more saltFood sources of potassium and how to get enough (hint: you aren’t getting enough from bananas)The real deal on Omega-3s and Omega-6sMore reasons to incorporate liver, egg yolks and fatty fish into your dietResources We MentionChris Masterjohn - websiteChris Masterjohn - InstagramLMNTThanks 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 HighlightsWhat is cold therapy and what are the different typesThe 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 exposureThe anti-aging benefits of cold therapy and ways to do itCold exposure and dopamine connectionImportant 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 exposureWhy sauna plus cold therapy together can be an effective tool for inflammation, recovery and performanceCold exposure and how to use with workouts and the one caveat with thisResources MentionedCold Plunge - Use code wellnessmama for a discountHuberman Lab Podcast on cold exposureThanks 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. GladdenHis own amazing story that led him into longevity work after working as a cardiologist for yearsAn important tip when talking to a healthcare provider and some context to understandAsk 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 progressionCan we actually slow and halt agingHow to know how old you actually are and why we're all a mosaic of ages in different parts of our bodyYou're really only as young as your oldest biological ageWhy your biology doesn’t like to be forced into a corner and why adaptability is importantHis take on intermittent fasting and fasting in general… and how to do it in a way that increases longevityHow do we stay young for a long time and why he calls longevity the currency of impactHis pillars of longevityMindset: Be married to your questions and not your current answersWhy he recommends donating plasma as a way to improve healthHis takeaway from the French Paradox and the beneficial herbs they ingest that decrease oxidative stressWhat he thinks of cellular reprogramming for agingHis supplement recommendationsResources We MentionGladden LongevityGladden Longevity ProductsProLonGladden Longevity PodcastThe Power of Now by Eckhart TolleThanks 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. PalmerHis amazing story of almost not finishing high school and eventually becoming a Harvard professorWhy mental health issues are on the rise and what’s wrong with what we currently understand about mental healthMental health disorders are now the leading cause of disability on the planetWhy 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 illnessHow mental health and metabolic health are connectedWhen the brain is malfunctioning, the only way to understand that is to understand the metabolismHow mitochondria come into play in understanding mental healthWe’ve known for over a century that people with mental disorders have a metabolic issueMitochondria play a direct role in the production and regulation of neurotransmitters and hormonesHow trauma and stress come into play and how they're connected as wellWhy these metabolic and mitochondria dysfunction issues exhibit in different ways in different peopleSmokers 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 healthDietary strategies that may help with mental health: biggest one is to get rid of processed food especially highly palatable foodHow community and social factors come into play for both mental health and metabolic healthThe dietary factors that can support metabolic and brain healthPrevention strategies in children for avoiding mental illnessResources We MentionDr. Christopher Palmer - WebsiteBrain Energy: A Revolutionary Breakthrough in Understanding Mental Health--and Improving Treatment for Anxiety, Depression, OCD, PTSD, and More by Christopher M. Palmer MDAtkins 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 EbookLevelsThanks 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 HighlightsHow 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 workWhich sauna is bestWhat heat shock proteins are and how sauna impacts thisThe benefits of sweatingHow 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 recommendedExamples of how I use sauna during the week, what temperature, how long, and what kindHow often you should use a sauna and how to beginResources MentionedSunlighten Sauna - Mention wellnessmama for a discountCreatrix SaunaBarrel SaunaClearlight SaunaHigherDOSE Sauna Blanket - Use code wellnessmama15 for a discountLMNTThanks 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 AlexHow martial arts benefit the brain, what this particular type is, and why it’s especially beneficialWays martial arts can teach self regulation and calm for kidsThe rare forms of martial arts we are talking about and why there are only a few instructors in the worldThe body keeps the score, and how martial arts helps untangle some of these thingsHow these forms of martial arts lead to more oxytocin and less aggressionCrossbody movements benefit the nervous system and bodyHow these forms of martial arts can increase feelings of safety in the body and help the nervous system shift into parasympatheticThe core principles of these forms of martial arts and how they are beneficial to childrenHow kids can learn this approach at home with no driving required for parentsResources We MentionHomdojo.io/wellnessmamaThe Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.TED Talk: Cognitive KaliWhat Do You Do With a Problem? by Kobi YamadaA course in Miracles online handbookLetting Go: The Pathway of Surrender by David R. Hawkins M.D. Ph.DRed Rising Series by Pierce BrownThanks 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 ShahA life lesson she learned from growing up in rural India and riding a horse carriage to schoolWhy the gut works with the principle of: take action first and motivation follows. And how to support gut bacteria to crave good thingsThe difference between hunger, cravings, and appetiteHow cravings are connected to the dopamine pathwayWays to help kids train positive dopamine pathways and avoid cravings later in lifeWhat 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 lightOne good easy rule: sky before screens every dayThere are gut bacteria deep in our guts that need natural sunlight to function optimallyLight is our biggest circadian input followed by food and temperatureThe biggest things women can do to protect against aging and hormone changes is maintain muscle massWhat'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 moodHer personal 80/20 of non-negotiable things she doesResources We MentionDr. Amy Shah - WebsiteDr. Amy Shah - InstagramI'm So Effing Hungry: Why We Crave What We Crave – and What to Do About It by Amy Shah, MDI'm So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy, and Reclaim Your Life by Amy Shah, MDThe 7-Day Anti-Inflammatory Detox: Combining the Best Parts of Paleo, Vegan, and Gluten- and Sugar-Free Diets by Amy Shah, MDThe 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 MD422: Dr. Amy Shah on a Proven Plan to Beat Burnout & Boost Energy345: How to Use Circadian Fasting to Improve Health & Slow Aging With Dr. Amy Shah233: Dr. Amy Shah on Decoding Childhood Allergies & Letting Kids Get DirtyJust Calm (use code wellnessmama15 for discount)Thanks to O

Episode HighlightsWhat oil and fats are, why we need them, and how much we need of eachExamples of vegetable oils and why I personally avoid themThe difference between unsaturated fats, monounsaturated fats, and polyunsaturated fatsWhat I eat as my main sources of dietary fat: olive oil, avocados, and fish oilThe difference between Omega-3's and Omega-6's and what the dietary ratio should beTips to reduce your Omega-6 intake and where you'll most likely find this in your foodsThe truth behind how canola oil is made and processedResources MentionedRositaZero Acre Cultured OilKasandrinos Olive OilThanks 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 JohnHow his own health struggles led to his research on some very specific topicsHis health problems that happened before he was even bornWhy he recommends high-dose melatonin at timesMelatonin… a master antioxidant? And why he says melatonin is more important than glutathioneHow melatonin affects the mitochondria and is present in every cell in the bodyHis take: Disease is where the body has a stressor and doesn’t have the resources to adaptWhat he says the research actually shows on melatonin and why he recommends really big dosesIs there a concern about a negative feedback loop with melatonin where the body down-regulates natural production?Natural melatonin production: regulated by sunlight exposureThe reason oral melatonin isn’t as effective and what he recommends insteadSunlight is 54% near-infrared and how light sources can be beneficialWhat methylene blue is and how to use it to your advantage: it’s antimicrobial and energizes mitochondria by working as a pro-oxidant and antioxidantCan methylene blue be helpful for improving mood?Methylene blue is photodynamic and what this meansWhy sun exposure is important and how melatonin seems to be protective against burningAnother reason to avoid sunglasses and how they can lead to more skin damageResources We MentionMelatonin: Miracle Molecule by Dr John Andrew Lieurance ND, DCAdvanced Rejuvenation ClinicIt's All In Your Head: Endonasal Cranial Therapy by Dr John A LieuranceMitozen - Use code wellnessmama for a discount621: The One About Morning Sunlight – Short EpisodeBoncharge Red Light BulbsMan’s Search for Meaning by Viktor E. FranklThanks 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 BerneHow he did dolphin assisted therapy for trauma patients in the pastWhy reading the eye chart is not vision, it's eyesight which is just a skillsetA vision problem is more than in the eyeballWhy he doesn’t recommend dilating eyedrops for children in eye examsHow children can improve their vision without strong glasses or surgeryThe type of exams he recommends for children of all agesHow vision ties to movement and vestibular functionWhat the primitive survival reflex is and how it relates to vision in children and what primitive reflex training isAn eyesight problem is a symptom of a vision problem. If you improve the vision, the eyesight can get betterThe rise of myopia because we are all on screens and what to do about itNutrition and supplements that are generally beneficial for the eyes: Vitamin A, Zinc, Brightly colored fruits and vegetables, Astaxanthin, Omega-3sWhy 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 brainThe eyes and the brain make up 2% of body weight and use up 25% of resources and have a very high nutritional needHow brain health is so important for vision as we ageWays to support eyesight with nutrition as we age (diet, glutathione, vitamin C, etc.)How dental health relates to eye healthHead trauma and inflammation can affect the eyes as we ageHow wearing lenses can reduce vision as we age and eye exercises to helpWhat to know about blue light and sunglassesThe connection between trauma and visionHow he uses castor oil on the eyes on the eyelid to keep eyes moist through the nightWhat is different if you’ve had eye surgeryThe essential oils he uses around the face to support the eyesResources We MentionDr. Sam Berne - websiteDr. Sam Berne - Shop Products and BooksI Sense: At Play in the Fields of Healing by Dr. Sam BernePlant Therapy essential oilsMan’s Search for Meaning by Viktor E. FranklThanks 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. CassieHer personal story with healing and how she got into the work she doesWhy curiosity is one of the most potent medicines there is and why to approach everything with childlike curiosityA different way to think about labsWhy not to let a diagnosis be part of your identityWhat the placebo affect really shows us about the power of the mindRight and true are not always the same thing… and truth is what sets you freeA truth is something that is undeniable, there is no exception to itHow to learn to ask more beautiful questions to get better answersThe one commonality with everyone she has seen experience a “medical miracle” fo healingResources We MentionGrit Natural MedicineDr. Huckaby - InstagramDavid Whyte: EssentialsThanks 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 JimIs Vitamin D harmful?Most of the work done on Vitamin D has been associative dataThe difference between D3 (intermediate molecule) vs storage form vs active formDifferent forms of Vitamin D we can test for and why these aren’t always accurateIs there actually accurate testing for Vitamin D?How to actually test the active form of Vitamin D in the bodyWhy he doesn't recommend taking an isolated pill of vitamin DThe reason he says you don’t actually need vitamin K to absorb Vitamin DGenetic components of Vitamin D receptors and useMany genetic mutations are meant to be an advantage Why you aren’t going to get over 60 on a vitamin D test naturallyOne snip that is important for vitamin DMisconceptions about Vitamin D during pregnancyThe difference between getting Vitamin D as a supplement vs making it from sun exposureWe make a sulfated form of D3 from sun exposure7-Dehydrocholesterol from the sun (not present in supplements)Why the most important molecule from sun exposure can’t be obtained from a supplementHow PUFA molecules interact with the sun equation and his take on PUFASHow viruses like Epstein-barr can interfere with the vitamin D process in the bodyWhat to do if you’ve taken a lot of oral Vitamin D and think it might have caused an issueHow vitamin K can actually be helpful and why magnesium is important tooCan sun exposure actually help avoid cancerThe problems with sunscreenWhat to know for healthy sun exposure and what it means when we look pink for a few minutes after sun exposureThe importance of not wearing sunglasses in the sun because it makes your more likely to burnResources We MentionJim Stephenson - Facebook GroupJim Stephenson - SubstackAIDS: The crime Beyond Belief by William L. C. ScottBenefits of Sunlight: A Bright Spot for Human HealthAbsence of Seasonal Variation in Serum Concentrations of 1,25-Dihydroxyvitamin D Despite a Rise in 25-Hydroxyvitamin D in SummerUVB Light Prevents Atherosclerosis By Reducing InflammationThe "D" Vitamins by Jack DeRuiterA human skin equivalent model that mimics the photoproduction of vitamin D3 in human skinEpstein-Barr virus encoded EBNA-3 binds to vitamin D receptor and blocks activation of its target genesThanks 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 dietBON 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 HighlightsTo start off, what is protein, and where it's found (and used) in the bodyWhy I eat higher protein and what health benefits I feelHow the nine essential amino acids play a roleWhat is the difference between a complete protein and an incomplete protein and examplesWhat creatine is and what the research saysHow 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 bonesHow 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 fatThe question to ask: How much protein and how to get enough in your diet?Resources MentionedHow Protein Supports Your Muscle Health, with Dr. Gabrielle Lyon and Chris Kresser371: How Eating More Protein Will Transform Your Metabolism With Dr. Gabrielle Lyon612: Dr. Gabrielle Lyon on Muscle-Centric Medicine, Eat Your Protein, and How to Train Better564: Chris Kresser on Nutrient Deficiencies & Why the Way We Think About Health Needs to ChangeProtein Bulk Meal Planning EbookLMNT - ElectrolytesKion Aminos and CreatineIconic Protein Powder (use code wellnessmama15 for a discount)Paleovalley beef sticksPaleovalley protein powderBulk Supplements Creatine MonohydrateJoin me on PatreonThanks 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 TalleneHer own personal experience with PCOS and how she overcame itHow PCOS is diagnosed: 2 out of 3 common symptomsPCOS is linked to blood sugar issues, insulin resistance, higher incidence of thyroid problems, and other issuesFactors that are contributing to the rise in PCOSWhy PCOS is actually a somewhat protective mechanism but why it has gotten out of controlHow endocrine disruptors contribute to the problemThe way insulin resistance comes into playWhat to know about insulin resistance and how to resolve itHow walking helps with stress hormones and insulin resistanceWays to use light and sleep to your advantage if you have PCOSThe reason gluten/dairy free can be helpful for women with PCOS in reducing inflammationWhat inositol is and why it can be helpful for PCOS (and many other things)Resources We MentionWellnesseLevels - Continuous Glucose MonitorThe Cysterhood WebsiteInstagram - PCOSPCOS Weight LossPCOS SOS: A Gynecologist's Lifeline To Naturally Restore Your Rhythms, Hormones, and Happiness by Felice Gersh M D101 Essays That Will Change The Way You Think by Brianna WiestThanks 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 AndrewWhy the pandemic led to an increase in homeschooling but why this is still happening even with schools open nowHomeschooling vs other alternative education optionsDo homeschooled kids actually not get enough opportunities for socialization?Why homeschooling can take much less time than regular school and still accomplish just as muchWhy boredom can be a good thing and the downside of how much we’ve eliminated itHow to teach as a homeschool parent even if there are topics you don’t know yourselfThe way high school kids can take college enrollment courses virtually and get creditHow to get started homeschooling if you’ve never tried it before, including how to know your state's requirementsWhat bedtime story culture is and why he feels it is so importantCan 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 skillsReading out loud to children is the number one predictor of writing skills in adults and the number one predictor of adults who like to readShockingly, over 2/3 of high school age students have not read one book in the previous yearParting advice: the least important part about growing up is academicsKey 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 characterResources We MentionIEW - Institute for Excellence in WritingChristian Halls Association - CHIHome School Legal Defense AssociationWhy We Sleep: Unlocking the Power of Sleep and Dreams by Matthew WalkerEat to Beat Disease: The New Science of How Your Body Can Heal Itself by William W Li MDThe Divine Comedy (The Inferno, The Purgatorio, and The Paradiso) by Dante AlighieriThanks 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 SeyfriedWhat cancer actually is and why it isn’t just geneticHow mitochondria function is a big factor in the cancer equationWhat the Warburg study is and what it shows us about how cancer happensWhy cyanide kills healthy cells but not tumor cellsCancer cells don’t use oxygen for energy, and what they use insteadWarburg: cancer cells replace oxygen energy with fermentation energyHow cancer cells use oxygen, not for energy but to create reactive oxygen speciesThe 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 ketonesThe biggest cancer breakthrough in the last few decades? Reduction in smokingWhat are the root causes of cancer as a metabolic diseaseProvocative 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 healthHow exercise helps support mitochondriaWhat ketones are and why they are a super fuel for the bodyHow to address the glutamine side of cancer cellsWhat glutamine-targeting drugs areWhy his approach is getting rid of cancer without the toxicityThe reason that traditional cancer treatment like chemo and radiation can be more effective when used with metabolic therapiesWhat 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 SeyfriedResources We MentionCancer as a metabolic disease: On the origin, management and prevention of cancer by Thomas SeyfriedKeto for Cancer: Ketogenic Metabolic Therapy as a Targeted Nutritional Strategy by Miriam Kalamian EdM MS CNSThe 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'AgostinoRavenous: Otto Warburg, the Nazis, and the Search for the Cancer-Diet Connection by Sam Apple'>

Episode Highlights With Dr. MollyWhy biohacking is different for women and how to be carefulHow to use current technology to improve your mitochondriaThe way stress changes metabolism and why weight gain or trouble losing weight can actually be a symptom of high stress and low mitochondria functionWhy recovery is so important and how to avoid burnoutHow to nourish your mitochondriaThings that damage your mitochondria: smoking, vaping, alcohol, pesticides, refined sugarHow chronic stress directly damages mitochondriaWhat mito-hormetic stressor areThe war over vegetables and what she thinks about vegan vs carnivoreMicrobiome and mitochondria crosstalk and why this is importantWhat HRV can tell us about health and ways to improve itHow to use a glucose monitor at home to improve health and hormonesWhat to understand about the glycemic index and how this is the average response of 1000 peopleHow to look at the body from a first principles angle and improve hormonesThe way synthetic hormones including birth control can change your hormones and your attraction to your partnerHer take on peptides and hormonesResources We MentionThe Spark Factor: The Secret to Supercharging Energy, Becoming Resilient, and Feeling Better Than Ever by Dr. Molly MaloofDr. Molly - websiteDr. Molly - InstagramLevels - CGMThanks 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 KatieWhy morning sunlight is receiving so much attention lately and how light is a very important signaling mechanism for the bodyDr. Amy Shah's simple rule of “sky before screens” in the morningHow light impacts areas of health such as weight, sleep, mood, and hormone functionThe science behind morning sunlight and how much to getWhat to do if you wake up before the sun or do shift workOther options if outdoor light is truly not an option in the morningTips: Must be outside, no sunglasses, and aim for at least five minutesResources MentionedLight: Medicine Of the Future: How We Can Use It to Heal Ourselves NOW by Jacob Liberman O.D. Ph.D.10,000 Lux LightBON CHARGE Light BulbsDigital Light TimerBlackout CurtainsBenefits of Sunlight: A Bright Spot for Human HealthPatreon - Join me for exclusive content and Q&AsThanks 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 MicahWhat ozone is and the difference between oxygen and ozoneOzone therapy - what it is and how it is available at home nowHow Micah got into ozone therapyDifferent types of ozone therapies and which ones can be done at homeWhat rectal and vaginal insufflation of ozone are and how can they be usedHow to try these methods of ozone therapyLocal application of ozone vs. systemic useWhy vaginal and rectal insufflation are systemic methods of using ozoneWhat ear insufflation is and how it can help ear, sinus, and eye issuesHow to use ozone to support oral healthMaking ozone water at homeThe reason to be careful about ozone in the lungs (no antioxidant buffer system in the lungs) but why it's so beneficial in other placesOzone is a hormetic therapyOzone is a natural powerful anti-viral, anti-bacterial and anti-fungalHow to use ozonated oil for beauty care, wounds, oil pulling, etc.His personal non-negotiables of healthResources We MentionSimply O3447: Kambo Frog Medicine for Detox, Healing, and Trauma Release With Todd ShipmanOil Pulling Benefits For a Healthier MouthCoconut Oil PullingCold PlungeThe BibleHow to Win Friends and Influence People by Dale CarnegieThe Type 2 Diabetes Breakthrough: A Revolutionary Approach to Treating Type 2 Diabetes by Frank Shallenberger M.D.

Episode Highlights From KatieThe ultimate question is, how do we form habits and get them to stickAs much as 40% of what we do in a day isn't the result of decisions, but of habitsWhat the research says about habit creation, including methods for starting new habits and making them stickThe average habit actually takes about 66 days (so over two months) to be createdWill missing one day of the new habit affect the creation of the new habit?What the difference is between habits and routinesThe process of creating a habit isn't just about learning to do something repeatedly - It's really about wiring and strengthening the brainDon't let perfect be the enemy of the good when it comes to habit formationThe concept of habit stacking and the idea of stacking two habits togetherSmall habits are easier to implement and you can build on them - don't make them too bigThe 3 S's - simple, short, and specificIt'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 startedResources MentionedAtomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James ClearHabit Stacking: 97 Small Life Changes That Take Five Minutes or Less by S.J. ScottPsycho-Cybernetics: Updated and Expanded by Maxwell MaltzGallon Water JugTiny Habits program - BJ FoggThanks 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 KellyWhy she transitioned from a pharmacist to a functional medicine specialist and why she now works with ADHD and anxiety patientsThe common root causes she sees for these chronic issuesDopamine connection and why ADHD is not just a dopamine deficiencyCommon gut issues and how they present in problems in the body and the brainOther factors that contribute to these issues that people don’t always realizeWhy ADHD and anxiety often go hand in handThe vitamin and mineral deficiencies that often play a role in why we see these issues togetherImportance of asking why, when there is a chemical imbalance or diagnosis instead of just treating the symptomWhy ice baths help with dopamine productionThe importance of protein consumption for producing neurotransmittersWhat to understand about caffeine consumption, especially with ADHD and anxietyAnother reason to get protein in the morning before caffeine and why its so important for womenHow underlying infections can be a huge source of stress on the bodyThe way certain exercises boost GABA and can help reduce some of these symptomsResources We MentionBook a time with Kelly hereDepression Is Not Caused by Chemical Imbalance in the Brain articleEverything Is Figureoutable by Marie ForleoBecoming Supernatural: How Common People Are Doing the Uncommon by Joe DispenzaB-ComplexMagnesium GlycinateThanks 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 BryanaWhat makes conscious parenting different from other approachesHow focusing on ourselves and our own emotional reactions and behaviors as parents is a more effective long term approach and is relationship firstFocusing on “how am I managing myself” as a marker of effective parentingThe magic of taking a pause during heated emotional encounters with our kidsHow to understand what is getting in the way of being able to model these behaviors for our kidsWhat 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 patternThe importance of saying sorry to our kids when we mess up without needing to defend our behaviorWhat a real apology and repair looks likeWhy conscious parenting isn’t just permissive parenting or falsely happy parentingNo parent has an intention to hurt their child but the impact is outside our control and how to understand this dynamicHow our relationship with our kids sets the stage for how they will exist in relationship for the rest of their livesWhat boundaries are and how to effectively communicate themWhy if boundaries don’t come from a place of kindness, they are actually about controlPhrases like “I can’t let you” and “show me another way” for boundaries with young childrenWhy children need to understand the alternative when we put limits on their behaviorWhen we withdraw love, children will default to loving and trusting the parent even at the expense of self love and self trustTrust is the first psychosocial milestone in a baby or toddlerParenting 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 parentingSpecific tips for bedtime struggles and reframing what this experience is like for kidsStrategies for tantrums that actually work - and how to focus on actually being with the child so they learn this internal skillApproaching parenting struggles with curiosity instead of being criticalResources We MentionConscious Mommy - WebsiteConsciously Managing Meltdowns - CourseConscious Mommy - InstagramThe Giver by Lois LowryUntamed by Glennon Doyle

Episode Highlights From KatieWhat is magnesium and why is it importantWhy are so many people deficient in this important mineralWhat are the many benefits of magnesiumHow magnesium plays a role in workouts, power, and recoveryOther benefits of optimal levels include: better mood, lower inflammation, better sleep, and stronger bonesSome easy sources of magnesium: Leafy green vegetables, sea vegetables, kelp, and nettleHow I am getting enough magnesium and what I am usingResources MentionedBiOptimizers MagBreakthroughJigsaw Health Mag SRTMagnesium LotionJust Thrive K2-7Thanks 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. WaldingerHow he became a zen master who teaches meditation around the worldThe science of meditation and the science of why it is beneficialWhat the Harvard study of adult development is- the longest study on the same group of people since 1938Key takeaways from this extremely long studyThe surprising key to happiness and why human connection and relationships are so importantHelpful questions for checking in on your own relationshipsHow childhood experiences shape mental health later in life and what children really need to feel safe and secure in lifeWhat the data says about things that extend lifespan and things that shorten itHow human connection correlates to a longer lifespanStrong relationships are natural stress reducers - the science of how this worksWhy happiness is not something we can “achieve” past our basic human needsHow to build a safety net of well-being to help increase happiness and calm even in tough timesWays to use our feelings as signals but exercise choice in how we act and respondHow to increase “social fitness” and nurture relationships in your lifeA rule of thumb when it comes to relationshipsWhy kids need to see us model prioritizing relationships and taking care of ourselvesWhat empathetic accuracy is and how to get better at itThe W.I.S.E.R method for handling emotionally challenging situationsThe 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 studyResources We MentionRobert Waldinger: What makes a good life? Lessons from the longest study on happiness | TED TalkThe Good Life: Lessons from the World's Longest Scientific Study of Happiness by Robert Waldinger, MDWherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-ZinnThanks 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 RobbinsWhat might be going on if you are told you have low iron or low ferritinWhy 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 testsThe 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 bodyWhy 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 DWhy low ferritin is not an indication of iron deficiency and actually shows low copper and affects hepcidinDietary iron vs. recycling iron and why copper is importantWhat to know about Vitamin D and its relationship to retinolThe thyroid connection and why it is just a symptom of what’s going on in the bodyWhy low thyroid function can just be a symptom of low retinolThe thyroid doesn't run the body - it responds to the bodyWhat you don’t know about aging that is aging you much more rapidlyWhy copper, magnesium, and retinol are the big players in the real story of agingHow hair testing shows us some things that blood tests don’t12 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 Mention596: Morley Robbins on Magnesium, Stress, Mineral Balance and the Root Cause ProtocolRCP123.org or therootcauseprotocol.comQueen of Thrones - Castor Oil PacksQuercetinLoren PickartThanks 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 RodgersHow she got into nutrition through her own undiagnosed celiacWhy meat is the most vilified food and some reasons this is off baseThe most common myths and misconceptions on meat: nutrition, environment and ethicsWhy personal food decisions should stay personal and not be imposed on othersWhat the research says about meat being critical for childhood developmentThe elephant in the room: 60% of the US diet is ultra processed foodsWhy it's possible to meet protein needs and still be deficient in amino acidsProtein consumption is especially important for women and children and specifically from animal productsWhat sarcopenia is and why it is such a big problemWays to help avoid sarocpeniaFor every pound of plant based protein, there are four pounds of wasteThe ways that cows are actually beneficial and important for the environmentAlmonds vs cows for water consumption and why almonds waste much more water than cowsResources We Mention374: Sacred Cow: The Case for (Better) Meat (& Methane Explained) With Diana RodgersSacred Cow: The Case for (Better) Meat: Why Well-Raised Meat Is Good for You and Good for the Planet by Diana Rodgers and Robb WolfSacred Cow DVDPaleovalley beef sticksThe Paleo Solution: The Original Human Diet by Robb WolfIshmael by Daniel QuinnCronometer.comThanks 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. LyonWhat muscle-centric medicine is and how she developed this methodWhy muscle is so important, especially for womenThe connection between body composition and how we ageHer research on how body composition affects the brain and ability to do cognitive tasksWhy muscle is the organ of longevityHow muscle helps with disease preventionMuscle is an endocrine organ and why exercise should be about building muscle not losing fatThe longevity connection to lean muscle massWhy it's very difficult for a woman to get “bulky” or too muscular quicklyWhat reverse dieting is and how it can help us get stronger and leanerDietary protein as it relates to muscle healthWhy we absolutely need dietary protein and what the bare minimum is vs. optimal for health and longevityHow much protein should we actually eat?Her recommendation: 1g protein per pound ideal body weightThe minimum amount of protein required to stimulate protein synthesisHer protocols for protein spacing and amountsDo women and men need to train differently?Lifestyle, diet, and supplementation factors that can help increase strength gainHow food and light regular our circadian clocks and our training abilityRecommended supplements: creatine, omega 3, urolithin AHer advice: always be empowered by your choices and do the thing you are avoidingResources We Mention371: How Eating More Protein Will Transform Your Metabolism With Dr. Gabrielle LyonCreatine MonohydrateUrolithin A by MitopureRelentless: From Good to Great to Unstoppable by Tim S. GroverThe Attributes: 25 Hidden Drivers of Optimal Performance by Rich DivineyThe Mountain Is You: Transforming Self-Sabotage into Self-Mastery by Brianna WiestHer book club: Freedom ReadsThanks 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 KatieThe beautiful lessons I've learned this year and how it was a year of rest and relationshipsMy 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 energyAn update on my Health and how it is better than it has ever beenWhat health goals I've been focusing on: healthy blood sugar numbers , eating to nourish my body, Hashimoto's remains in remissionThe biggest factors impacting my health: dealing with stress, sleep first, recovery and nourishing body and then eventually adding in exercise2022 was the year of strength and 2023 will be a year of peace and joyHit my yearly reading benchmark and read 50 booksHow art, meditation and journaling impacted meInner 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 needsWhy I don't focus on New Years resolutions, but on challenges and experiments insteadHow mindset plays such a big role in health, habits and moreQ&A from all the questions you submittedResources MentionedLevelsLMNTSleep.me (formerly ChiliSleep)BiOptimizers MagnesiumJigsaw Health MagnesiumKion aminos and creatineBranch BasicsProtein - ICONIC and PaleovalleyWord of the year generatorTim Ferriss End of the Year ReviewThanks 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 MattWhat wild health is and where this concept came fromHow a return to nature is the root of good healthWhat separates precision medicine from traditional medicineWhy genetics are important but they are only about 20% of the whole pictureThe importance of light, sleep, and stress for healthFactors we can optimize for our kids for lifelong healthAre diseases actually preventableWhat their data says on reversing disease through lifestyle interventionHis core pillars of optimal health and how to optimize each oneWhat studies say about movement and how much we needWhy he is also on team sardines as a superfoodThe reason to look at the calories vs nutrients equationHis personalized non-negotiables for healthWays to improve sleep qualityScience backed reasons to focus more on relationships and connection for better healthResources We MentionWild HealthOura RingChiliSleepLevels - Continuous Glucose MonitorLast Child in the Woods: Saving Our Children From Nature-Deficit Disorder by Richard LouvThe Bible (NIV)Awareness: Conversations with the Masters by Anthony de MelloThe 15 Commitments of Conscious Leadership: A New Paradigm for Sustainable Success by Jim DethmerThanks 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. KruseWhat junk light is and why it can be so harmfulWhy sunlight is so important and not dangerous... and why it is so important for kidsThe problems with screens that you probably didn’t know ofUnderstanding light functionallyWhy light is a medicineSix meta analysis show that lack of sunlight is more dangerous to your health than smokingThe deeper problems with blue light beyond just sleep disturbancesHow blue light cases break down in the retina and brain changes and destroys dopamineWhy he recommends avoiding melatonin supplementation in kidsWhere melatonin is actually made (in the mitochondria) and how to optimize itThe reasons he recommends avoiding sunscreen and increasing sunlight exposure, especially in kidsLow 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 playWhy sunglasses decrease melanin production in the skin and why he says to avoid them because you’ll be more sensitive to the sunWays to optimize your light exposureLight exposure tips: open windows inside so it isn’t filtered through glassMore reasons to get morning sunlightA reason kids don't need as much sunlight as their grandparents doHow to do grounding correctlyHis water recommendations for optimizing this for our kidsHow screens are dehydrating, especially to kidsThe food and light connection and what to know about waterHis top tips for longevityMitochondrial DNA is only inherited through the momWhat transgenerational epigenetics is and why we need to understand it as parentsThe real deal on Vitamin D (a neurosteroid he says not to supplement) and Omega-3Resources We MentionDr. Jack Kruse - website Dr. Jack Kruse - Membership and PatreonSpectroscopeA week’s worth of camping synchs internal clock to sunrise and sunset, CU-Boulder study findsGoing Somewhere: Truth about a Life in Science by Andrew A. MarinoHealth and Light: The extraordinary Study that Shows How light Affects Your Health and emotional well being by John N. OttPower, Sex, Suicide: Mitochondria and the meaning of life

Episode Highlights With Dr. LinA big misconception for parents when it comes to a child’s jaw growthHow we can help our kids grow a jaw that fits their adult teethThe factors that come into play with tooth decay and collapse of the jaw that leads to crooked teethDr. Weston A. Price’s work on nutrition and dental healthFactors that make a difference in jaw structure in uteroWhat to look for in your kids teeth and jaw development at different agesA mistake many parents make in introducing foodsHow cleaning the nose might be more important than cleaning the teeth early onProblems with mouth breathing in kids and adults and what to do about itWhat to do if you or your child can’t tolerate nasal breathingHow to reprogram your breathing and improve tongue posture for better sleepSleep connections between jaw development and nutritionWhy over consumption of sugar and lack of Vitamin D are such a big deal in kidsFoods to avoid for jaw health and oral health: sugars, vegetable/seed oils, processed grains, etcResources We Mention127: Dr. Steven Lin on How to Reverse Dental Problems Through DietThe Dental Diet: The Surprising Link between Your Teeth, Real Food, and Life-Changing Natural Health by Dr. Steven LinDr. Steven Lin - WebsiteNutrition and Physical Degeneration by Weston A. Price, DDSThinking Fast and Slow by Daniel KahnemanThanks 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 MarieWhy she was an original member of the smurf fan clubHer own entrepreneurial journeyWhy she doesn’t feel that our current educational model prepares us for how to best contribute to the world in a meaningful wayHow to learn to listen to the small voice insideGetting through imposter syndrome and learning to listen to our intuition even if we are scaredFailure = a faithful attempt in learning and how to reframe failure and learn from itClarity comes from engagement, not thoughtHer time management tips from time geniusThe most powerful words in the universeResources We MentionTime GeniusB-SchoolEverything Is Figureoutable by Marie ForleoThe War of Art: Break Through the Blocks and Win Your Inner Creative Battles by Steven PressfieldThanks to Our SponsorsSleep.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 KellyWhy over 100 million people in the US have diabetes or pre-diabetes, and why this is largely preventableThe reason we see a rise in these issues, even in childrenUnderstanding macronutrients at a higher level to make health easierWhy amino acids and essential fatty acids are important, but we don’t have a dietary need for carbohydratesHow the body can take protein and create what it needs through gluconeogenesis even if we don't eat carbsWhy protein has a zero to minimal effect on blood sugar and why protein is the most satisfying macronutrientThe reason not eating enough protein leads to overeating and why this is an important survival responseMetabolic syndrome, elevated blood sugar, diabetes, and inflammatory markers linkWhy carbohydrates in their whole food form are wrapped in fiber and interact with the body differentlyThe 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 wayWhy carbs aren't the enemy The reasoning that if low carb is good, no carb is not better and when glucose spikes are goodA reason to avoid “naked carbohydrates” or carbs on their ownHow to use time-restricted eating to your advantageTips for fasting optimally as a woman and getting enough proteinHow eating protein in the morning and stop eating by 6pm can make a huge differenceResources We MentionBody Love: Live in Balance, Weigh What You Want, and Free Yourself from Food Drama Forever by Kelly LeVequeBody Love Every Day: Choose Your Life-Changing 21-Day Path to Food Freedom by Kelly LeVequeBe Well by Kelly - websiteOura RingLevels Glucose MonitorProtein powderTime-restricted eating studyDeep Work: Rules for Focused Success in a Distracted World by Cal Newport

Episode Highlights With AnyaHow she studied four languages including Russian and Chinese!Her personal story with foot health and foot problems that led her to research minimal footwearHow pregnancy made her foot problems worse and how this led her to research alternatives to overly supportive shoesWhen her foot pain got super severe and started causing other joint pain as wellThe book that opened her eyes to another way to heal her feetWhat foot shaped footwear and barefoot shoes are and why they are importantHow to rehab feet and transition to better footwearThe benefits of barefoot time when possibleWhat to look for in barefoot shoes and all the different types availableHow sitting too much can also create foot issues even if kids aren’t wearing restrictive footwearThe main things to look for in foot friendly footwear: foot shaped (asymmetric), flat, zero drop, bendableExercises and movements for strengthening and mobilizing feetWhat toe yoga is and how to do itHer take on toe spreaders and when they can be beneficialTips for making the transition easierFascia release tools and how they can be helpfulHer 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 itResources We MentionAnya's Reviews - websiteAnya's InstagramWhole Body Barefoot: Transitioning Well to Minimal Footwear by Katy BowmanCARS video from Hunter FitnessVivo BarefootXero ShoesEarth RunnersThe Body Keeps the Score by Bessel van der Kolk M.D.Acupressure Rock MatThanks 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 SandsThe different types of hormone replacement available and which are appropriate for most peopleWhy hormone levels are shifting earlier for women and men and how to navigate itHow to navigate natural hormone decline with ageWhat makes bioidentical hormone replacement different and why dose mattersWhere bioidentical hormones come fromThe surprising practice in China years ago that was the first use of bioidentical hormonesWhy hormone replacement therapy doesn’t raise cancer risk if done correctly and how it can actually be protectiveThe real story about estrogen and cancerNew information on hormones from a women's health initiative in 2019How loss of hormones contributes to osteoporosis, heart issues, and brain declineThe reason hormones shouldn’t just be used to treat symptoms and why waiting until menopause isn’t necessarily the bestHow hormone loss correlates to collagen loss and decline in skin healthResources We MentionDr. Michelle Sands - Glow Natural WellnessFree Hormone Restoration MasterclassThe Power of Now by Eckhart TolleEstrogen Matters by Avrum BlumingThanks 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 KatieHow sauna and heat exposure can reduce all cause mortality by as much as 60% and how to get these benefitsWhy heat/sauna is an exercise mimetic and why this is importantThe way sauna use can improve mood and help us enter parasympathetic nervous system statesWhat PEMF is and how it benefits the bodyWhy they combined PEMF and infrared heat to increase the benefitsHow PEMF can help improve circulation, cortisol levels and inflammation markersThe body is electric… and how PEMF can support the body's energetic potentialWhat the different levels of PEMF are and what they each do for focus, sleep, etcHow they have made technologies like PEMF, sauna and red light less expensive and more accessibleWhy red light helps the skin and helps the body product ATPResources We MentionHigherDOSE - use code wellnessmama15 for 15% off (excludes full size sauna)What I Talk About When I Talk About Running: A Memoir by Haruki MurakamiThe Alchemist, 25th Anniversary: A Fable About Following Your Dream by Paulo CoelhoThanks 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 BlumThe average age of menopause and early signs to look forWhy menopause can start really early for some women in todays worldHormones to look at to get a baseline for mitigating menopause symptomsWhen supplements like chaste tree, DIM, and calcium d-glucarate can be helpfulHow cruciferous vegetables help hormonesWhat to know about hormone replacement therapy and the forms she does and does not recommendHow cyclical progesterone in second half of cycle can be helpful pre-menopause, especially after birth control useWhy lifting weights has such a big impact on hormone levels for womenThe supplements she recommends that are helpful for most womenHow brightly colored foods help hormones and feed beneficial bacteria in the gutThe one beneficial bacteria in the gut that helps avoid weight gain and how to support itMore support for morning sunlight, strength training and eating proteinA 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 itThings that are helpful for alleviating hot flashesHysterectomies are the new c-sections… are they necessary? Are they avoidable? What to try insteadResources We MentionEsther Bum - WebsiteEsther Blum - InstagramSee ya later, Ovulator!: Mastering Menopause with Nutrition, Hormones, and Self-Advocacy by Esther BlumBrocEliteBerbEliteJust ThriveDaring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead by Brene? BrownOutrageous Openness: Letting the Divine Take the Lead by Tosha SilverGame of Life and How to Play It by Florence Scovel ShinnEstrogen 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 BlumingRyan Holiday booksThanks 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 KwikHis purpose in life and how his inspiration was his desperation through brain injuries and learning strugglesHow he teaches the “software” of brain health: learning faster, adaptabilityThings he recommends for having a limitless brain1/3 of our brain performance is determined by genetics but the other 2/3 are under our control to changeTools 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 managementBrain is only 2% of body mass but requires 20% of nutrientsTop brain foods: avocado, blueberries, choline from eggs, salmon, sardines, dark chocolateTo avoid for brain health: seed oils, sugarWhat mirror neurons are and why they are important to understand for brain healthHow chronic fear suppresses the immune system and how to reduce it and manage stressThe importance of meditation for stress and healthHow morning sunlight and hydration directly help the brainThe thought experiment he does every morning for brain health and focusHaving a “to do list” and a “not to do list”What you see, you take care ofThe masters and experts never get bored of the basicsNever get bored of your brainResources We MentionLimitless: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life by Jim KwikKwik Brain PodcastJim Kwik - CoursesGood to Great: Why Some Companies Make the Leap and Others Don't by Jim CollinsChiliPad - Use code wellnessmama for 25% offThink and Grow Rich Deluxe Edition: The Complete Classic Text by Napoleon HillThe Power of Positive Thinking by Norman Vincent PealeMindset by Carol S. DweckThe Rise of Superman: Decoding the Science of Ultimate Human Performan

Episode Highlights From KatieHow I'm so grateful for each of you since I launched this podcast in 2014What life changes I've experienced since starting this podcastThe importance of inner work and how emotions impact our healthGiving our children a better foundation for dealing with emotions and difficult situationsThe emerging research on psychedelics and substances like MDMA in assisted psychotherapyMost common health advice from past guests that is free: meditation and a gratitude practiceMost common supplement advice from past guests: magnesiumMitochondrial health and how to see how yours is doingHow lifespan is affected by the timing of our meals, eating fewer calories and lonelinessThe benefits of sauna use, increased protein in your diet, and getting enough good sleepSome tips on how to improve your sleepMy first-principles parenting, alternative ways to teach kids and my update on the Uncurriculum Homeschool methodQ&A from messages you sent to me on InstagramPodcasts I Mention502: Dr Joe Dispenza on Changing Your Thoughts, Emotions & Life501: Terry Real on Breaking Through Shame, Anger, and Trauma & Healing Relationships483: Mark Wolynn on Why It Didn’t Start With You, Inherited Trauma & How We Heal504: Paul Austin of Third Wave on Understanding and Using Psychedelics for Transformation584: Tucker Max on the Most Significant Finding for Processing Emotions, Trauma, and PTSD513: Tanner Wallace on Childhood Trauma, Attachment Wounds, and How to Heal537: Dr. Susan David on Building Emotional Resilience, Emotional Agility and Courage582: 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 Change506: Dr. Daniel Kalish on Aging, Mitochondria, Hormones, and Longevity590: Dr. Andy Galpin on Fat loss, Hydration, Human Performance, and Raising Strong Kids538: Dr. Satchin Panda on Time Restricted Eating to Reduce Body Fat and Metabolic Syndrome540: Dr. Stephen Cabral on How to Lower Your Biological Age, Live Longer & Look Younger371: How Eating More Protein Will Transform Your Metabolism With Dr. Gabrielle Lyon548: Ari Whitten on Eat for Energy: Beat Fatigue, Supercharge Mitochondria, and Unlock All-Day Energy557: Justin Nault on How to Lose Weight by Eating More and Exercising Less515: Dr. Michael J. Breus on How to Energize by Understanding Chronotypes, Sleep, Fasting, and Movement551: Mollie McGlocklin on Sleep Is a Skill + Chronobiology and Circadian Rhythm599: Mara Labs on How to Hack Sleep, Glucose, and Aging with Berberine516: Matt Beaudreau on Why Your Ki

Episode HighlightsTheir fascinating feats - swimming from Alcatraz and the fastest lacrosse shot in the stateWhat berberine is and how it can be usedThe berberine/glucose connectionWhat ketosis is and how it can be used therapeuticallyHow melatonin affects the glucose cycleTiming berberine for better sleep and appropriate cortisol responseWhy berberine can drastically improve sleepMany types of berberine don’t pass through the gut barrierWhat makes this specific form of berberine differentC-myc gene connection to berberineHow berberine blocks gluconeogenesisWhy butyrate is beneficial and how berberine increases itHow berberine can be fasting mimickingWhat myostatin is, how it inhibits muscle growth and how to use berberine to help muscle growthWhy berberine was superior to valium as a sleep aid in one studyHow berberine increases dopamine and serotoninTiming berberine and sulforaphane with workouts and food for brain and body health, plus muscle growthResources We MentionBerberineBrocElite550: Dr. Craig Heller on Cool Hands and Temperature Regulation for Better Performance and SleepNutrition and Physical Degeneration by Weston A. PriceBibleThanks to Our Sponsors:Xtrema - The Original Non-Toxic Cookware on the marketJust Thrive - My source of probiotics, K2-7, Just Calm and much more!

Episode Highlights With Steven WrightWhat an immune misfire isThe two parts of the immune system: the innate and the adaptive side5 symptoms of immune misfireWhat cytokine storms areWhy skin issues can often be immune relatedWhat paraprobiotics are and how they interact with the immune systemHow paraprobiotics might help with gut issues, histamine imbalance, and other thingsWhy sleep and melatonin are important to the immune conversation and how to optimize themResources We MentionHoloImmune (discount wellmamaimmune automatically applied with this link)Man’s Search for Meaning by Viktor E. FranklThanks 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-ChewWhat metabolic dysfunction is and why this is so important to understandThe flip side - what metabolic health and regulation isWhat role insulin plays in metabolic dysfunctionPersonalization of insulin response and what we can learn from itThe shocking amount of added sugar most people are consumingWalking as one of the most powerful tools for blood sugar regulationHow light impacts our circadian response and as a result, our glucose and metabolismWomen’s health - how women differ from men metabolically and what we need to understand to optimize hormones and healthHow these things change during the cycle, during pregnancy, and through menopauseThe four pillars we can follow to optimize metabolic health: diet, (food pairing, timing, etc) movement, sleep, stress managementResources We MentionLevels website (to sign up for Levels)Levels - InstagramLevels blogLauren’s InstagramDevotions: The Selected Poems of Mary Oliver by Mary OliverThanks to Our Sponsors:Wellnesse - My line of personal care products including toothpaste, hair care, deodorant and skin careSleep.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 RobbinsHis background and what led him on his own journey into researching these topicsWhat the “innate healer” is why this was a paradigm shifter for himThe importance of minerals and understanding mineral balanceStress: the body’s inability to make energy for the mind to respond to its environmentUnderstanding oxidative stress and what happens to oxygen without the bodyWhat ADP is and why it is importantAntioxidant enzymes and why they are important to understandWhy copper is so unique in its ability to regulate both iron and oxygen and how to use this to our advantage for healthThe reason you likely aren’t iron deficient or anemicWhy we need to produce 2.5 million new red blood cells per second and why this is importantThe difference between iron in the blood and iron in the tissue, and why this distinction is so important for understanding healthHow iron ages usWhy most testing isn’t accurate and the testing that shows a more accurate picture of iron, copper and magnesium5 habits of daily living that are a good insight to health: sleep, hunger, elimination, energy, and moodWhy they started adding iron to wheat flour and why this can be a big problemThe nine different forms of iron being added to our food system and why they are carcinogenicWhy gluten sensitivity might actually be a reaction to glyphosate and added ironThe reason he firmly believes that there is no iron deficiency anemia and what is actually happeningHow mental health and emotions have a measurable effect on physical issues and how to disrupt the processBest forms of magnesium for restoring balanceA good rule of thumb - 5mg magnesium per pound of body weight plus more during stressHow to actually get bioavailable copper to help restore this balanceResources We MentionRoot Cause Protocol - Morley RobbinsIron Toxicity Posts - Morley RobbinsSo You've Just Been Told You're Anemic? Jigsaw Health MagnesiumBiOptimizers MagnesiumSoverign Silver copper - Use code wellnessmama for a discountCu-RE Your Fatigue: The Root Cause and How To Fix It On Your Own by Morley RobbinsIron: the Most Toxic Metal by Jym Moon PhDMitopure 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 DanielleHow she lives a very low waste, almost zero waste lifestyle and why she startedTips for reducing our footprint and living lower wasteWhat she learned living in Thailand and teaching environmental classes thereVitalism- the type of medicine she studied and usesFunctional mushrooms 101- fascinating facts about fungiWhy mushrooms are considered their own kingdom in the animal world and why we didn't figure this out until the 1970sThings that separate fungi from plants, including the need for external nutrientsThere are at least 6x more fungi species than any kingdom on earthWhy some fungi sprout into fruit (mushroom) and some don’tFun fact: we breathe in fungal spores every time we breatheWhat functional mushrooms are and what separates them from other fungiUnderstanding adaptogens and the unique properties they shareHow to choose the best adaptogens for your bodyThe categories of adaptogens and what to look for to personalize to youPerformance adaptogens: lions mane and cordycepsImmune supporting adaptogens: turkey tail, acerola cherry (for skin), gojiThe two compounds in turkey tail mushrooms that have been studied and are the foundation for the first mushroom derived anti-cancer drugRestoring adaptogens for mood, sleep and stress: ashwaghanda, reishi, tulsiCacao is the single most nutrient dense food that exists, moringa is another great choiceResources We MentionHealing Adaptogens: The Definitive Guide to Using Super Herbs and Mushrooms for Your Body's Restoration, Defense, and Performance by Danielle Ryan Broida and Tero IsokauppilaFour Sigmatic - Mushroom DrinksRadical Mycology: A Treatise on Seeing & Working With Fungi by Peter McCoyThe Fungal Pharmacy: The Complete Guide to Medicinal Mushrooms and Lichens of North America by Robert RogersBe Here Now by Ram Dass'>

Episode Highlights With Susan CainWhat led her to write her book “Quiet” and why "Bittersweet" was an important follow upThe importance of joy and sorrow together for the fullness of lifeWhy the impermanence of life paradoxically leads to joyConnection of melancholy and love and why certain sad music can touch us so deeplyWhat studies show about the relationship between a melancholic state of mind and creativityThe 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 ageStrategies for learning to embrace the bittersweetWays we can help our kids learn to accept the bittersweet as part of life and support them through thisHow we can inherit grief and trauma from past generations and how we can transform this into beauty and creativityResources We MentionSusan Cain - Her websiteQuiet: The Power of Introverts in a World That Can't Stop Talking by Susan CainBittersweet: How Sorrow and Longing Make Us Whole by Susan CainLetting Go: The Pathway of Surrender by David R. Hawkins M.D. Ph.DSpring and Fall Poem by Gerard Manley HopkinsHer Bittersweet playlist on Spotify483: Mark Wolynn on Why It Didn’t Start With You, Inherited Trauma & How We HealThe Next Big Idea book clubFlow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi

Episode Highlights With Dr. Jen ForristalWhat the umbrella effect is and how it relates to parentingSteps we can take with our kids to help teach a growth mindset and coping skills for learning from challengesWhy to make a “sucks but normal” category in lifeThe importance of modeling in parentingHow to help teach your kids coping skillsWhat curious empathy is and why she considers it the most profound parenting shift for parentsHow she approaches bedtime routine and sleep in her homeWhat to do about tantrums and why it starts at birthHer “regulate or be regulated” approachResources We MentionThe Umbrella Effect: Your Guide to Raising Strong, Adaptable Kids in a Stressful World by Dr. Jen ForristalThe Fountainhead by Ayn RandFrench 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 Billon471: Dr. Jen Forristal on Umbrella Parenting and Raising Children With Strong Coping Skills

Episode Highlights With Dr. Rachel YehudaWhat intergenerational trauma is and how it impacts our familiesEpigenetics - what this means and how it impacts our biologyHow more than just genes are transmitted to us from our parents and relativesWhat studies show about trauma being passed on and what happens in mouse modelsHow trauma can cause changes in genes that pass on to future generationsWhat she learned from studying children of holocaust survivors and the epigenetic changes they sawHow the science of epigenetics helps us understand enduring effectsWhy trauma is, in some ways, the ultimate learning experienceHow the body keeps the score and what the body might be trying to tell us in body symptoms that relate to trauma or stressWays to actually start to undo and heal the trauma, even generationalHow helping others can help heal past painThings we can say to our kids to help foster inner strength and healingWhy, as parents, we should encourage negative emotions in our kids rather than suppress themHer work related to psychedelics and trauma therapyResources We MentionCenter for Psychedelic Psychotherapy and Trauma ResearchTreating Trauma Survivors With PTSD by Rachel Yehuda, Ph.D.Beauty Queen of Jerusalem by Sarit Yishai-LeviIt 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 LaPorteThe 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 feelWhy 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 childrenThe downside of positive affirmations if they aren’t done rightCharacteristics of loving thoughts and how to create more of them in your lifeThe reason she says it is the end of the time of bucket lists and whyWhy gentleness is counterculturalA practice she hasn’t recommended before but that she explains in this episodeSelf healing and self acceptance practices we can do with ourselvesResources We MentionDanielle LaPorte - WebsiteThe Desire Map: A Guide to Creating Goals with Soul by Danielle LaPorteHow to Be Loving: As Your Heart Is Breaking Open and Our World Is Waking Up by Danielle LaPorteThe Continuum Concept: In Search Of Happiness Lost by Jean LiedloffWomen Who Run with the Wolves: Myths and Stories of the Wild Woman Archetype by Clarissa Pinkola Estés

Episode Highlights With Andy GalpinHow he got into working with high level athletes all over the world and teaching at a graduate level about these topicsWhy strength and performance is about much more than aesthetics or fat loss and why it should be a focus for all of usWhy on average, the people who die fastest are the weakest and have the least muscle massThe reason strength outweighs even cardiovascular fitness, smoking, and other risk factors for predicting life spanReasons it is important to build strength right nowHow glucose regulation is controlled partially by muscleMetrics for knowing if your skeletal muscle is in a good range as you ageHow grip strength is correlated to strength and longevityWhat a DEXA scan is and what the data meansFFMI calculations and what they can tell usWhy muscle matters potentially more than fat for healthActual differences between men and women when it comes to trainingWhy women tend to recover better and handle more volumeWhat the 3-5 protocol is and how to use it for building strength most effectivelyProtocol for strength, hypertrophy, and fat lossWhat actually works for fat lossWater is the only macronutrient that every single living being needs to consumeHydration tests you can do on yourself to know if your hydration is goodResources We MentionAndy GalpinAndy Galpin - InstagramHand grip strength testerFFMI CalculatorWHR CalculatorExtreme Ownership: How U.S. Navy SEALs Lead and Win by Jocko Willink and Leif BabinMindset: The New Psychology of Success by Carol S. Dweck

Episode Highlights With ShawnHis own amazing journey to overcome obstaclesHow he decides what health information to followHis own personal 80/20 of healthWhy he takes a results driven approach to health and what this meansThe reason for the disconnect between our health knowledge and our outcomesWhy so much of the stuff we are learning about health goes back to what our ancestors have known foreverHis 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 agingA fascinating study on how even a couple nights of impaired sleep affects satiety, hormones and overeatingMore benefits of walkingThe advantages of certain types of exercise and why cardio isn’t necessarily a good optionHis go-to supplements (there aren’t many)Resources We MentionEat Smarter: Use the Power of Food to Reboot Your Metabolism, Upgrade Your Brain, and Transform Your Life by Shawn StevensonSleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success by Shawn StevensonThe Model Health Show - His podcast405: Eat Smarter: How to Use Food to Reboot Your Metabolism With Shawn Stevenson089: Shawn Stevenson on Why Sleep Is More Important Than Diet & ExerciseThe Life Visioning Process by Michael Bernard BeckwithThe One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter

Episode Highlights With Dr. Nick BitzWhat to understand about aging and the multiple theories of what contributesWhy aging might be a slowed ability to adaptThe three main theories of aging and how understanding them can help you slow itWhat to look at and test as a baseline to determine agingWhat the nine hallmarks of aging are: telomeres, DNA mutations, epigenetic changes, senescent cells, etcCellular senescence: the process by which cells ageCompounds that can help improve the body's ability to deal with senescent cellsHealthspan vs lifespanHow fasting comes into play with aging and senescent cellsWhy exercise battles all aspects of aging (especially strength training)How early morning sunlight impacts hormones, sleep, and agingInteresting research around chlorophyll and agingThe importance of leucine and how to get itThings 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 beneficialResources We MentionNeurohackerCan Intermittent Fasting (Skipping Meals) Make You Healthier?The Power of Now: A Guide to Spiritual Enlightenment by Eckhart TolleGrace and Grit: Spirituality and Healing in the Life and Death of Treya Killam Wilber by Ken Wilber

Episode Highlights With Naomi WhittelHow she got into beekeeping at age 12 (like I did)What it was like growing up on a biodynamic farm in SwitzerlandHow early health challenges for her shaped her outlook on health and beautyOur skin absorbs 60% of what we put on it and women put, on average, 500 chemicals on our skin per dayWhy she is a huge fan of magnesium as wellWhat essential fats are and how much of which ones we need- olive, coconut, avocado, fish, etcThe thing dry skin tells us about our bodiesWhy most of us have malnourished skin and why she isn’t afraid of fatWhat the golden triangle of beauty isBeauty proteins and how to use them (besides just collagen)What powerphenols are and why she coined this termWhy sleep is the number one key to health and how to improve itThe ratio of lean muscle to body fat is more important than weight! Here’s what to understand about thatWhy we want to increase brown fat and lean muscleResources We MentionNaomi 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 WhittelHigh Fiber Keto: A 22-Day Science-Based Plan to Fix Your Metabolism, Lose Weight & Balance Your Hormones by Naomi WhittelFats That Heal, Fats That Kill: The Complete Guide to Fats, Oils, Cholesterol and Human Health by Udo ErasmusWellnesseSearching for the Self (The Library of Wisdom and Compassion) by His Holiness the Dalai LamaThe 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 WeberHow her own rare tropical disease and her son’s rare genetic disease have given her a unique perspective on lifeHow acupuncture fits into Chinese medicineThe difference in the Chinese medicine approach compared to western medicine and why it requires a different level of understanding of the bodyWhy acupuncture worksThe three different types of herbs in Chinese medicine: tonic, acute, and the in-betweenSpecific herbs and how to use them as a momHow herbs work synergistically with CBDWhat terpenes are and how they work these products work betterWhy the endocannabinoid system is our master regulatorResources We MentionRadical RootsTao Te Ching

Episode Highlights With Patrick McKeownWhy he left school at 14 and what he learned by doing thisThe importance of breath and how many of us are probably doing it wrongHow we can use our breathing to influence the mind and stress statesWhy carbon dioxide drives our breathing patternsThe importance of nasal breathingA simple breathing exercise to try to start paying attention to your breathThe importance of nasal breathing even during exerciseCan mouth taping at night (or even during exercise) improve breathingWhy oxygen uptake is actually higher with nasal breathing compared to mouth breathingA reason to consider taping your mouth at nightHow taping the mouth at night can benefit kids sleepThe connection between nose or mouth breathing and facial shape and oral healthBreathing exercises for mental healthResources We MentionOxygen Advantage WebsiteOnline Breathing Course for AnxietyOnline 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 McKeownClose Your Mouth: Buteyko Clinic Handbook for Perfect Health by Patrick McKeownAnxiety Free: Stop Worrying and Quieten Your Mind - Featuring the Buteyko Breathing Method and Mindfulness by Patrick McKeownThe Breathing Cure: Develop New Habits for a Healthier, Happier, and Longer Life by Patrick McKeownMyotape'>

Episode Highlights With Tucker MaxHow Tucker went from “fratire” and party boy to helping people through traumaWhy he credits psychedelics with helping him become a better husband and fatherWhat MDMA assisted therapy is and how it helped him and many othersHow certain substances can be a tool to drastically improve therapy outcomesThe clinical trials in PTSD and the dramatic results including an 80% total cure rateWhy this might be the most significant finding in psychologyThe stigma around drugs and how/why these things were originally bannedWhat integration is and why it is so important with this type of therapyWhy guides are important and how to find a good oneThe reason this works specifically on trauma so wellKetamine, a legal option, that is used specifically for pain and suicidal thoughtsThe differences between different types of psychedelics and how they work differently in the brain and bodyImportant cautions and preparationResources We MentionThe Beginner's Guide to Psychedelic Medicine by Tucker MaxTucker's Psychedelic Medicine Q&ATucker Max websiteA Dose of Hope: A Story of MDMA-Assisted Psychotherapy by Dr. Dan EngleHow to Do the Work: Recognize Your Patterns, Heal from Your Past, and Create Your Self by Dr. Nicole LePeraThe 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. RobinEmerging research about how gut health is even more important than we thoughtThe things affecting our gut bacteria in a negative way95% of disease begins in the gutThe link between fertility and gut healthNew advanced testing that looks at vaginal and gut microbiome for fertility that is helping 75%+ of women struggling with infertility to get pregnantImportant findings that they’re learning from this new testing that can help everyone, even those not trying to conceiveThe dramatic health benefits of gratitudeResources We MentionTerrain Health - Dr. Robin RoseThe 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 ElaridiHow he went from nationally known journalist to what he does nowThe way trauma stores in the bodyHow to clear trauma on a subconscious levelWhat the emotion code isHow emotional release works remotely and what’s going onA live heart clearing example on meWhat inherited trauma is and how to clear itA study on mice that helps explain generational and inherited traumaHow movement and meditation help process emotionsMeditation and tapping for kids to help them process emotionsHow 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 responseHis conference in September (I will be there)How to work with FrankWhy the body knows what to do and how to learn from itThe reason pain is a good thingResources We MentionFrank Elaridi - websiteFrank Elaridi - InstagramFrank Elaridi - YoutubePlant Medicine PlaylistBlind People Seeing Without Eyes - YoutubeModern 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.DLetting Go: The Pathway of Surrender by David R. Hawkins, MD, Ph.DIt Didn't Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle by Mark WolynnLeelaq block A Course in Miracles and the Workbook by Helen Schucman'>

Episode Highlights with Louie SchwartzbergHow gratitude was built in since he was little by his parents who were Holocaust survivorsThe connection between nature and gratitudeHow to increase wonder, gratitude, and creativity in your lifeSimple exercises to increase gratitude in your own lifeWhy beauty is nature's tool for survivalHow fungi might be the greatest natural solution for climate changeAmazing lessons he learned while filming fantastic fungiResources We MentionGratitude RevealedFantastic Fungi - Available on NetflixMoving ArtLouie Schwartzberg - Tedx TalkSiddhartha: A Novel by Hermann Hesse

Episode Highlights With Philipp and IanWhat quantum energy is and the science that helps us understand itHow they concentrate quantum energy using certain types of platesThe energy first vs matter first explanation of lifeHow things like wifi affect these types of energy in the bodyA roots up approach to understanding energyWays to improve quantum energyWhat the Hawkins scale is and how it relates to quantum energyWhat the quantum bloc is and how to use itBlocking vs harmonizing EMFsHow this technology can work at a distance and how to get the most benefitWhat quantum entanglement is and how they use it to improve health at a distanceThe science of why love and gratitude make such a big differenceResources We Mention14-day free trial for QUANTUM UPGRADE - Use code Katie14Power vs. Force by David R. Hawkins M.D. Ph.DTelegram Group invite

Episode Highlights From KatieWhy and how our family created a family cultureThe 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 themselvesWays we encourage them to eat healthy and provide nutrient dense meals for our kids, but we allow them to make their own food choicesWhy 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 carThe tools we give our kids to help them process, understand and feel their emotionsWhy I highly encourage my kids to ask and answer questions and to always ask better questionsWhy I never used "Because I said so" as an answer to my toddlersOur family traditions and what we do nowHow we value experiences instead of giftsWhat Unstitute is and how I developed the school curriculum for our kidsHow 10-20 minutes of one-on-one time with each child can make a differenceWhat I want my kids to remember about me and their childhoodResources MentionedIt Didn't Start With You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle by Mark WolynnThe Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.Positive Parenting SolutionsBen Greenfield Podcast

Episode Highlights With MichelleThe resistance she runs into as a doctor trying to support natural birthWhy doctors and patients often have trouble having a low intervention birth in some settingsThe reason the c-section rate has risen so drastically in the last few decadesSome factors to consider when approaching birthThe real data about if low intervention birth is more dangerousWays women can advocate for themselves in laborInterventions you actually have a choice about in labor and can refuseThe factors women can do to increase their chances of a natural birthStats 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 placesResources We MentionNatural Labor and Birth: An Evidence-Based Guide to the Natural Birth Plan by Michelle AristizabalFacebook page - Wombkeepers ScottsdalePushed: The Painful Truth About Childbirth and Modern Maternity Care by Jennifer Block

Episode Highlights With Sherry WallingHow she got into flying trapeze as an adult and the reason whyHer personal story around grief and how it led to her work as a psychologist in helping othersTips for navigating the experience of grief with kids and why this is so importantWords we can use with our kids to help them process emotionsThe stages of grief and how understanding them can help your experience of themWays to use movement to ease grief and painWhat somatic trained therapists are and how they can helpHow we can move our feelings through our body using movementDifferent types of movement to try to process griefWays to encourage kids to talk (at different ages) and how to support them through itOne of the biggest factors in someone not becoming significantly depressed from griefStrategies to protect the mental wellness of your familyOne of the biggest threats to mental well being for kids especially and how to mitigate itHer encouragement to dance every day!Resources We MentionTouching Two Worlds: A Guide for Finding Hope in the Landscape of Loss by Sherry Walling, PhDThe 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 KashdanWhy he wrote a book on insubordination and all the connotations attached to that wordThe reason we are seeing a higher percentage than we’ve ever seen of people questioning societal normsWhat makes people want to cling to the status quoHow understanding this affects his parenting style and his relationshipsWhy disagreeing can be extremely beneficial to a group and why it can be the most caring thing to doWhat minority influence is and why it is important to understandStrategies we can use to have more effective groups, friendships and work environmentsStories of dissenters who have changed historyWays to nurture our kids curiosityWhy play is a virtue and how curiosity and play are the antidote to many of our current problemsHow to increase resilience and well beingHis strategy for microtransitions that can help overwhelmResources We MentionThe Art of Insubordination: How to Dissent and Defy Effectively by Todd KashdanTodd Kashdan - WebsiteSelf-Compassion: The Proven Power of Being Kind to Yourself by Dr. Kristin Neff The Blank Slate by Steven PinkerShadow Syndromes: The Mild Forms of Major Mental Disorders That Sabotage Us by John J. Ratey

Episode Highlights With Shawn WellsThe experience that drastically shifted his own life and helped him find self loveImportant caveats for women when it comes to supplementationWhy 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 supplementingHow much protein he recommends for womenWhat it means for protein to be thermogenicWhy women need more muscle and what this doesn’t make women bulkyWhat leuine is and why it is importantCreatine for women - what to know and how it can slow agingThe 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 thisHis take on how to support hormone healthWhat spermidine is and how it can be beneficial and correlates to longevityHow mortality is directly tied to mitochondrial healthTop ways to increase mitochondrial healthHis take on niacin and how to use it to slow agingSupplements that enhance NAD and what to be careful ofHis stack: NMN, Fissitin, COQ10, and PQQWhat ergothianine is and why he’s excited about this supplementSupplements he suggests that women avoidResources We MentionShawn Wells websiteThe ENERGY Formula by Shawn WellsGrip strength tester - AmazonMag breakthrough from biOptimizers (magnesium)NativePath CollagenThe Four Agreements by Don Miguel Ruiz

Episode Highlights With Gabby BernsteinHow she learned how to ride a unicycle!What inspired her current work and her most recent bookWhy there is a tendency to minimize trauma or compare it to othersHow to use things like somatic therapies and IFS to process and release traumaTrauma is the inability to be presentWhat somatic experiencing therapy is and how it can helpPractices to help regulate your nervous system if you’ve experienced traumaHer mental health first aid kit and how to use these toolsMaternal mental health tools and why as moms, it is so important to take care of our own mental healthWhy she's trying to break the stigma of medication for mental health when neededHer journey with postpartum depression and how she moved past itWhat it means to reparent yourself and how this can benefit your childrenResources We MentionHappy Days: The Guided Path from Trauma to Profound Freedom and Inner Peace by Gabrielle BernsteinThe Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.It Didn't Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle by Mark WolynnLiving in the Light: A Guide to Personal and Planetary Transformation by Shakti Gawain

Episode Highlights With Nadine ArtemisHer fascinating family history and a family member that inspired the James Bond seriesWhat the oral microbiome is and the dentinal lymphatic systemWhy blood sugar might matter more than sugar in the mouthThe fascinating way the oral ecosystem worksAcid theory of cavities and why this might be wrongHow diet and lifestyle affect oral healthWays to keep the bacteria in the mouth in balance, without killing the beneficial bacteriaHow to get white teeth naturallyAre cavities reversible?What actually causes teeth to be white (it’s not what you think)Enamel is like glass and clear, the whiteness of teeth comes from insideWhat oil pulling is and how to use itWhy we need MORE sunshine… not less67% of wisdom teeth removals are not neededWhat to keep an eye on if you have had teeth removed (including wisdom teeth), a root canal or other major mouth surgeryResources We MentionNadine Artemis - websiteHolistic Dental Care: The Complete Guide to Healthy Teeth and Gums by Nadine ArtemisSuccessful Self-Dentistry: How to Avoid the Dentist Without Ignoring Your Teeth by Nadine ArtemisWellnesse ToothpasteJust Thrive K2-7This Light in Oneself: True Meditation by J. KrishnamurtiThe Revolution from Within by J KrishnamurtiRumi books

Episode Highlights With Dr. Kulreet ChaudharyHow she got into martial arts and Tai ChiHer start in sound therapy when she was just nine years oldHow sound healing works and how quantum biology is helping us understand itSound and light therapies to impact the vibrations of the bodyWhat brain entrainment is and how sound affects itWhy we are wired to receive sound and how different sounds affect usHow ultrasound is one example of how sound is used in medicine but how there is a long way to goThe vibrational frequency of different organs and how sound can help impact themWhat the chakra mantra is and how it can help our bodiesSound therapies you can do yourself that help balance the body and mindHow we are impacted by the sounds of our silent minds every dayWays to turn on your neuroendocrine balancing system with soundHow sound can help heal traumaMantra means “through the mind” and how a mantra can help clear traumaHow even our language and the sounds of our words affect ourselves and othersWays to find sounds that line up with traditions or beliefs you haveOne calming frequency she is finding people need more and more right now that helps with anxietyResources We MentionChakra ChantsKulreet Chaudhary MD - websiteHealthy DirectionsSound Medicine: How to Use the Ancient Science of Sound to Heal the Body and Mind by Kulreet Chaudhary M.D.Sound Medicine CourseThe Prophet by Kahlil Gibran

Episode Highlights With Mimi BouchardHow she got into meditationWhat separates her superhuman app from other meditationsWhy her purpose is to help people feel more aliveHow she didn’t like meditation for a long timeThe way she overcame an eating disorder and changed her body with visualization and meditationHow to use these mental rehearsal meditations to reprogram the mind toward where you want it to goAnswering the question of “who am i” and why it can be so toughHow she uses journaling to improve her lifeSome of her writing prompts for meditative journalingWhy it is so important to know that you are 100% responsible for your lifeHer own personal 80/20 for health and her non-negotiablesResources We MentionSuperhuman App - Use code wellnessmama for 6-week free membership only redeemable on the websiteSuccess Principles by Jack CanfieldWomen's Bodies, Women's Wisdom: Creating Physical and Emotional Health and Healing by Christiane Northrup M.D.The Compound Effect: Jumpstart Your Income, Your Life, Your Success by Darren HardyBecoming Supernatural: How Common People Are Doing the Uncommon by Dr Joe DispenzaMind to Matter: The Astonishing Science of How Your Brain Creates Material Reality by Dawson Church

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 …

I’m here with repeat guest Angelo Keely, who is the co-founder and CEO of Kion and this episode is all about essential amino acids and how to know if you’re eating enough protein. I’ve mentioned on social media how I take essential amino acids as well as creatine when I strength train and Angelo is …

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, …

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 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 …

I’m excited to be here with Dr. Craig Heller, who is a doctor at Yale and he received his PhD in 1970. He joined Stanford University in 1972, where he is now the Lorry Lokey Business Wire Professor of Biology and Human Biology. He’s held many positions at Stanford and he’s done a lot of …

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. And as always with Ari, this is a very, very informative, fact-packed episode. He’s the founder of The Energy Blueprint, which …

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 …

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 environmental causes, energy, and a personal blueprint based on a variety of lifestyle factors. We discuss a lot of interesting topics today, including the role viruses, bacteria, and fungus play in genetic expression, why genes are only a small but important part of health, and how to influence our genes to our advantage.She truly is a wealth of knowledge and a pleasure to talk to. I learned a lot in this interview, and I know that you will as well. Episode Highlights With Teri CochraneHer fascinating story of moving here from Cuba as a child and how this influenced her mindsetHow she went from institutional finance to health and wellnessWhat the Wildatarian Diet is and how she built it outWhat the Cochrane Method is and how it helps look at the whole picture The role viruses, bacteria, and fungus play in gene expressionWhy genes are only a small part of health, but an important oneWays to influence your genes to your advantage How herpes viruses can be latent in the body and impact healthThe way viruses (including strep) are linked to autoimmunity What biofilms are and what to do about themHow thoughts directly affect our biology Why stress hormones are a  “dirty cupcake” for our healthThe role insulin plays in longevity and aging Why she uses berberine for insulin healthThe supplements she takes every single day and whyWhat amyloids are and why they are important And more!Resources We MentionTeri Cochrane’s websiteTeri Cochrane’s Supplements (code MAMA10 gives 10% off)The Wildatarian Diet: Living as Nature Intended: A Customized Nutritional Approach for Optimal Health, Energy, and Vitality by Teri CochraneBruce Lipton booksIzabella Wentz booksSinclair Lab at Harvard Medical School'>

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 discuss how childhood wounds can express in our lives, even if we don’t have a really specific extreme trauma, and the way these wounds show up in our relationships. We also go into the differences between traumatic events, how what happens after an event is often more important than the event itself, and the reason emotional neglect can be more harmful than physical abuse for children. There will definitely be follow-ups to this episode. But as a starting point, I can’t wait to share today’s episode with you. Let’s join Dr. Tanner.Episode Highlights With Tanner WallaceHow childhood wounds can express in our lives, even if we don’t know we have specific traumaThe way childhood wounds show up in adult relationshipsDifferences between traumatic events and if they are traumatizing or notHow what happens after an event is often more important than the event itself Why trauma isn’t just assault and physical abuseThe reason emotional neglect can be more harmful than physical abuseHow trauma and wounding are a continuumThe way our brains and bodies cope with trauma and how our personalities develop protective responses First steps to recognizing and starting to unpattern childhood woundsHow to deactivate default survival codes The somatic connection to working through childhood wounds and how to develop the body awarenessWitness, befriend, validate, and eventually release What attachment wounds are and how to recognize themWhy many of these wounds often bubble up when we enter primary relationships and start creating familiesHow to find a trauma-informed therapist to help work through thisWhat the Internal Family Systems Model is and how this method worksHer Relational Healing Lab approachWhat emotions are and tools for helping our kids have a better emotional vocabulary from a young ageAnd more!Resources We MentionThe Relational Healing Podcast with Dr. Tanner WallaceDr. Tanner Wallce on InstagramComplex PTSD: From Surviving to Thriving by Pete WalkerNo Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model by Richard C. SchwartzEmotion '>

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 …