Episode Highlights With Andrew

• Why the pandemic led to an increase in homeschooling but why this is still happening even with schools open now
• Homeschooling vs other alternative education options
• Do homeschooled kids actually not get enough opportunities for socialization?
• Why homeschooling can take much less time than regular school and still accomplish just as much
• Why boredom can be a good thing and the downside of how much we’ve eliminated it
• How to teach as a homeschool parent even if there are topics you don’t know yourself
• The way high school kids can take college enrollment courses virtually and get credit
• How to get started homeschooling if you’ve never tried it before, including how to know your state's requirements
• What bedtime story culture is and why he feels it is so important
• Can homeschool students still go to college? Yes, but is that the best option?
• Why he shares my opinion that entrepreneurship is a great way to teach life skills
• Reading out loud to children is the number one predictor of writing skills in adults and the number one predictor of adults who like to read
• Shockingly, over 2/3 of high school age students have not read one book in the previous year
• Parting advice: the least important part about growing up is academics
• Key Point: When you look at great people, many of them didn’t even do great in school but they made huge contributions to the world because of their character

Resources We Mention

• IEW - Institute for Excellence in Writing
• Christian Halls Association - CHI
• Home School Legal Defense Association
• Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker
• Eat to Beat Disease: The New Science of How Your Body Can Heal Itself by William W Li MD
• The Divine Comedy (The Inferno, The Purgatorio, and The Paradiso) by Dante Alighieri

Thanks to Our Sponsors:

Joovv - Red light therapy can be an important part of any health routine and I use mine daily to support cellular function and for my skin and thyroid. Use code wellnessmama for a discount.

LMNT - My go-to electrolyte mix that I use during workouts,while fasting and in the sauna. It's a clean source of all of your electrolyte needs

Episode Highlights With Thomas Seyfried

• What cancer actually is and why it isn’t just genetic
• How mitochondria function is a big factor in the cancer equation
• What the Warburg study is and what it shows us about how cancer happens
• Why cyanide kills healthy cells but not tumor cells
• Cancer cells don’t use oxygen for energy, and what they use instead
• Warburg: cancer cells replace oxygen energy with fermentation energy
• How cancer cells use oxygen, not for energy but to create reactive oxygen species
• The only two fuels cancer cells use: glucose and the amino acid glutamine (both fermentable)
• His opinion: target the glucose and the glutamine simultaneously while transitioning the body to ketones
• The biggest cancer breakthrough in the last few decades? Reduction in smoking
• What are the root causes of cancer as a metabolic disease
• Provocative agents that increase the risk of cancer: chronic inflammation, age, carcinogenic chemicals, viruses, age, genes (like BRCA1)
• How to keep your mitochondria healthy to reduce the risk of cancer “Our genes are supremely capable of preventing cancer”
• Why he recommends periodic water fasting for mitochondria health
• How exercise helps support mitochondria
• What ketones are and why they are a super fuel for the body
• How to address the glutamine side of cancer cells
• What glutamine-targeting drugs are
• Why his approach is getting rid of cancer without the toxicity
• The reason that traditional cancer treatment like chemo and radiation can be more effective when used with metabolic therapies
• What he would do if he had cancer

“We can reduce the death rate by 50% if you view the tumor as a metabolic problem rather than a genetic problem” – Thomas Seyfried

Resources We Mention

• Cancer as a metabolic disease: On the origin, management and prevention of cancer by Thomas Seyfried
• Keto for Cancer: Ketogenic Metabolic Therapy as a Targeted Nutritional Strategy by Miriam Kalamian EdM MS CNS
• The Origin (and future) of the Ketogenic Diet - by Dr. Dominic D'Agostino and Travis Christofferson: Charity Publication: In support of Dr. Thomas Seyfrieds cancer research by Johnny Rockermeier, with Dr. Dominic D'Agostino
• Ravenous: Otto Warburg, the Nazis, and the Search for the Cancer-Diet Connection by Sam Apple

Episode Highlights With Dr. Molly

• Why biohacking is different for women and how to be careful
• How to use current technology to improve your mitochondria
• The way stress changes metabolism and why weight gain or trouble losing weight can actually be a symptom of high stress and low mitochondria function
• Why recovery is so important and how to avoid burnout
• How to nourish your mitochondria
• Things that damage your mitochondria: smoking, vaping, alcohol, pesticides, refined sugar
• How chronic stress directly damages mitochondria
• What mito-hormetic stressor are
• The war over vegetables and what she thinks about vegan vs carnivore
• Microbiome and mitochondria crosstalk and why this is important
• What HRV can tell us about health and ways to improve it
• How to use a glucose monitor at home to improve health and hormones
• What to understand about the glycemic index and how this is the average response of 1000 people
• How to look at the body from a first principles angle and improve hormones
• The way synthetic hormones including birth control can change your hormones and your attraction to your partner
• Her take on peptides and hormones

Resources We Mention

• The Spark Factor: The Secret to Supercharging Energy, Becoming Resilient, and Feeling Better Than Ever by Dr. Molly Maloof
• Dr. Molly - website
• Dr. Molly - Instagram
• Levels - CGM

Thanks to Our Sponsors:

Zero Acre Farm - Their cultured oil is an innovative and healthy alternative to seed oils. Its neutral taste makes it perfect for roasting, sauteing, stir-frying, baking, dressing, drizzling, and baking.
LMNT - My go-to electrolyte mix that I use during workouts while fasting and in the sauna. It's a clean source of all of your electrolyte needs

Episode Highlights From Katie

• Why morning sunlight is receiving so much attention lately and how light is a very important signaling mechanism for the body
• Dr. Amy Shah's simple rule of “sky before screens” in the morning
• How light impacts areas of health such as weight, sleep, mood, and hormone function
• The science behind morning sunlight and how much to get
• What to do if you wake up before the sun or do shift work
• Other options if outdoor light is truly not an option in the morning
• Tips: Must be outside, no sunglasses, and aim for at least five minutes

Resources Mentioned

• Light: Medicine Of the Future: How We Can Use It to Heal Ourselves NOW by Jacob Liberman O.D. Ph.D.
• 10,000 Lux Light
• BON CHARGE Light Bulbs
• Digital Light Timer
• Blackout Curtains
• Benefits of Sunlight: A Bright Spot for Human Health
• Patreon - Join me for exclusive content and Q&As

Thanks to Our Sponsor:

HigherDOSE - Check out their sauna blanket, PEMF mat, red light face mask and so much more! I use their PEMF mat several times during the week. Use code mama15 for a discount.

Episode Highlights With Micah

• What ozone is and the difference between oxygen and ozone
• Ozone therapy - what it is and how it is available at home now
• How Micah got into ozone therapy
• Different types of ozone therapies and which ones can be done at home
• What rectal and vaginal insufflation of ozone are and how can they be used
• How to try these methods of ozone therapy
• Local application of ozone vs. systemic use
• Why vaginal and rectal insufflation are systemic methods of using ozone
• What ear insufflation is and how it can help ear, sinus, and eye issues
• How to use ozone to support oral health
• Making ozone water at home
• The reason to be careful about ozone in the lungs (no antioxidant buffer system in the lungs) but why it's so beneficial in other places
• Ozone is a hormetic therapy
• Ozone is a natural powerful anti-viral, anti-bacterial and anti-fungal
• How to use ozonated oil for beauty care, wounds, oil pulling, etc.
• His personal non-negotiables of health

Resources We Mention

• Simply O3
• 447: Kambo Frog Medicine for Detox, Healing, and Trauma Release With Todd Shipman
• Oil Pulling Benefits For a Healthier Mouth
• Coconut Oil Pulling
• Cold Plunge
• The Bible
• How to Win Friends and Influence People by Dale Carnegie
• The Type 2 Diabetes Breakthrough: A Revolutionary Approach to Treating Type 2 Diabetes by Frank Shallenberger M.D.

Episode Highlights From Katie

• The ultimate question is, how do we form habits and get them to stick
• As much as 40% of what we do in a day isn't the result of decisions, but of habits
• What the research says about habit creation, including methods for starting new habits and making them stick
• The average habit actually takes about 66 days (so over two months) to be created
• Will missing one day of the new habit affect the creation of the new habit?
• What the difference is between habits and routines
• The process of creating a habit isn't just about learning to do something repeatedly - It's really about wiring and strengthening the brain
• Don't let perfect be the enemy of the good when it comes to habit formation
• The concept of habit stacking and the idea of stacking two habits together
• Small habits are easier to implement and you can build on them - don't make them too big
• The 3 S's - simple, short, and specific
• It's easier to replace a habit than to remove it entirely (example: smoking)
• Some of my practical examples that I personally use for habit stacking to give you some ideas to get started

Resources Mentioned

• Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear
• Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less by S.J. Scott
• Psycho-Cybernetics: Updated and Expanded by Maxwell Maltz
• Gallon Water Jug
• Tiny Habits program - BJ Fogg

Thanks to Our Sponsor:

LMNT - My go-to electrolyte mix that I use during workouts, while fasting and in the sauna. It's a clean source of all of your electrolyte needs.

Episode Highlights With Kelly

• Why she transitioned from a pharmacist to a functional medicine specialist and why she now works with ADHD and anxiety patients
• The common root causes she sees for these chronic issues
• Dopamine connection and why ADHD is not just a dopamine deficiency
• Common gut issues and how they present in problems in the body and the brain
• Other factors that contribute to these issues that people don’t always realize
• Why ADHD and anxiety often go hand in hand
• The vitamin and mineral deficiencies that often play a role in why we see these issues together
• Importance of asking why, when there is a chemical imbalance or diagnosis instead of just treating the symptom
• Why ice baths help with dopamine production
• The importance of protein consumption for producing neurotransmitters
• What to understand about caffeine consumption, especially with ADHD and anxiety
• Another reason to get protein in the morning before caffeine and why its so important for women
• How underlying infections can be a huge source of stress on the body
• The way certain exercises boost GABA and can help reduce some of these symptoms

Resources We Mention

• Book a time with Kelly here
• Depression Is Not Caused by Chemical Imbalance in the Brain article
• Everything Is Figureoutable by Marie Forleo
• Becoming Supernatural: How Common People Are Doing the Uncommon by Joe Dispenza
• B-Complex
• Magnesium Glycinate

Thanks to Our Sponsors:

HigherDOSE - Check out their sauna blanket, PEMF mat, red light face mask and so much more! I use their PEMF mat several times during the week. Use code mama15 for a discount.

Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!

Episode Highlights With Bryana

• What makes conscious parenting different from other approaches
• How focusing on ourselves and our own emotional reactions and behaviors as parents is a more effective long term approach and is relationship first
• Focusing on “how am I managing myself” as a marker of effective parenting
• The magic of taking a pause during heated emotional encounters with our kids
• How to understand what is getting in the way of being able to model these behaviors for our kids
• What to do when “my kids will only listen to me if I am screaming”
• Love withdrawal - what it is and why it is so painful to children, and how to break the pattern
• The importance of saying sorry to our kids when we mess up without needing to defend our behavior
• What a real apology and repair looks like
• Why conscious parenting isn’t just permissive parenting or falsely happy parenting
• No parent has an intention to hurt their child but the impact is outside our control and how to understand this dynamic
• How our relationship with our kids sets the stage for how they will exist in relationship for the rest of their lives
• What boundaries are and how to effectively communicate them
• Why if boundaries don’t come from a place of kindness, they are actually about control
• Phrases like “I can’t let you” and “show me another way” for boundaries with young children
• Why children need to understand the alternative when we put limits on their behavior
• When we withdraw love, children will default to loving and trusting the parent even at the expense of self love and self trust
• Trust is the first psychosocial milestone in a baby or toddler
• Parenting is the opportunity to re-parent and become the parent you never had
• “I am not raising you to be the person I want or expect you to be… I am raising you to be who you are”
• What it means to be a cycle breaker in our parenting
• Specific tips for bedtime struggles and reframing what this experience is like for kids
• Strategies for tantrums that actually work - and how to focus on actually being with the child so they learn this internal skill
• Approaching parenting struggles with curiosity instead of being critical

Resources We Mention

• Conscious Mommy - Website
• Consciously Managing Meltdowns - Course
• Conscious Mommy - Instagram
• The Giver by Lois Lowry
• Untamed by Glennon Doyle

Episode Highlights From Katie

• What is magnesium and why is it important
• Why are so many people deficient in this important mineral
• What are the many benefits of magnesium
• How magnesium plays a role in workouts, power, and recovery
• Other benefits of optimal levels include: better mood, lower inflammation, better sleep, and stronger bones
• Some easy sources of magnesium: Leafy green vegetables, sea vegetables, kelp, and nettle
• How I am getting enough magnesium and what I am using

Resources Mentioned

• BiOptimizers MagBreakthrough
• Jigsaw Health Mag SRT
• Magnesium Lotion
• Just Thrive K2-7

Thanks to Our Sponsor:

Joovv - Red light therapy can be an important part of any health routine and I use mine daily to support cellular function and for my skin and thyroid. Use code wellnessmama for a discount.

Episode Highlights With Dr. Waldinger

• How he became a zen master who teaches meditation around the world
• The science of meditation and the science of why it is beneficial
• What the Harvard study of adult development is- the longest study on the same group of people since 1938
• Key takeaways from this extremely long study
• The surprising key to happiness and why human connection and relationships are so important
• Helpful questions for checking in on your own relationships
• How childhood experiences shape mental health later in life and what children really need to feel safe and secure in life
• What the data says about things that extend lifespan and things that shorten it
• How human connection correlates to a longer lifespan
• Strong relationships are natural stress reducers - the science of how this works
• Why happiness is not something we can “achieve” past our basic human needs
• How to build a safety net of well-being to help increase happiness and calm even in tough times
• Ways to use our feelings as signals but exercise choice in how we act and respond
• How to increase “social fitness” and nurture relationships in your life
• A rule of thumb when it comes to relationships
• Why kids need to see us model prioritizing relationships and taking care of ourselves
• What empathetic accuracy is and how to get better at it
• The W.I.S.E.R method for handling emotionally challenging situations
• The best investment you can make in your own well-being (it might surprise you)
• Health and lifestyle trends that stood out from the data in this study

Resources We Mention

• Robert Waldinger: What makes a good life? Lessons from the longest study on happiness | TED Talk
• The Good Life: Lessons from the World's Longest Scientific Study of Happiness by Robert Waldinger, MD
• Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn

Thanks to Our Sponsors!

Hiya Children's Vitamins - A clean line of children's vitamins that provides growing kids with all the essential nutrients that might be missing from their diet.

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"If the path before you is clear, you're probably on somebody else's path." - Joseph Campbell

Episode Highlights With Morley Robbins

• What might be going on if you are told you have low iron or low ferritin
• Why what’s going on in the blood isn’t always indicative of whats going on in the tissue and what to know when looking at blood tests
• The three things to understand when measuring iron: hemoglobin (70% of body’s iron), ferritin (storage protein inside cells- 10% of body’s iron), serum iron (less than a tenth of a percent which actually means copper isn’t doing its job)
• What hepcidin is (peptide)
• Katherine Philpott MD PhD paper on how ferritin is storing excess iron in the body
• Why the amount of iron you need is lower than you think..
• The important part of this equation that is almost never tested by doctors and that can be shut down by Vitamin D
• Why low ferritin is not an indication of iron deficiency and actually shows low copper and affects hepcidin
• Dietary iron vs. recycling iron and why copper is important
• What to know about Vitamin D and its relationship to retinol
• The thyroid connection and why it is just a symptom of what’s going on in the body
• Why low thyroid function can just be a symptom of low retinol
• The thyroid doesn't run the body - it responds to the body
• What you don’t know about aging that is aging you much more rapidly
• Why copper, magnesium, and retinol are the big players in the real story of aging
• How hair testing shows us some things that blood tests don’t
• 12 minerals and 8 metals that show up in hair tests (electrolytes, oxidation patterns, metals, etc)
• Things we can take that mess up the way copper is used in the body (birth control, antibiotics, artificial vitamin C)

Resources We Mention

• 596: Morley Robbins on Magnesium, Stress, Mineral Balance and the Root Cause Protocol
• RCP123.org or therootcauseprotocol.com
• Queen of Thrones - Castor Oil Packs
• Quercetin
• Loren Pickart

Thanks to Our Sponsors:

BON CHARGE - A holistic wellness brand with a huge range of evidence-based products to optimize your life, such as blue light glasses, EMF protection products and circadian friendly lighting. Use code wellnessmama to save.

Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!

Episode Highlights With Diana Rodgers

• How she got into nutrition through her own undiagnosed celiac
• Why meat is the most vilified food and some reasons this is off base
• The most common myths and misconceptions on meat: nutrition, environment and ethics
• Why personal food decisions should stay personal and not be imposed on others
• What the research says about meat being critical for childhood development
• The elephant in the room: 60% of the US diet is ultra processed foods
• Why it's possible to meet protein needs and still be deficient in amino acids
• Protein consumption is especially important for women and children and specifically from animal products
• What sarcopenia is and why it is such a big problem
• Ways to help avoid sarocpenia
• For every pound of plant based protein, there are four pounds of waste
• The ways that cows are actually beneficial and important for the environment
• Almonds vs cows for water consumption and why almonds waste much more water than cows

Resources We Mention

• 374: Sacred Cow: The Case for (Better) Meat (& Methane Explained) With Diana Rodgers
• Sacred Cow: The Case for (Better) Meat: Why Well-Raised Meat Is Good for You and Good for the Planet by Diana Rodgers and Robb Wolf
• Sacred Cow DVD
• Paleovalley beef sticks
• The Paleo Solution: The Original Human Diet by Robb Wolf
• Ishmael by Daniel Quinn
• Cronometer.com

Thanks to Our Sponsors:

Joovv - Red light therapy can be an important part of any health routine and I use mine daily to support cellular function and for my skin and thyroid. Use code wellnessmama for a discount.

LMNT - My go-to electrolyte mix that I use during workouts,while fasting and in the sauna. It's a clean source of all of your electrolyte needs.

Episode Highlights With Dr. Lyon

• What muscle-centric medicine is and how she developed this method
• Why muscle is so important, especially for women
• The connection between body composition and how we age
• Her research on how body composition affects the brain and ability to do cognitive tasks
• Why muscle is the organ of longevity
• How muscle helps with disease prevention
• Muscle is an endocrine organ and why exercise should be about building muscle not losing fat
• The longevity connection to lean muscle mass
• Why it's very difficult for a woman to get “bulky” or too muscular quickly
• What reverse dieting is and how it can help us get stronger and leaner
• Dietary protein as it relates to muscle health
• Why we absolutely need dietary protein and what the bare minimum is vs. optimal for health and longevity
• How much protein should we actually eat?
• Her recommendation: 1g protein per pound ideal body weight
• The minimum amount of protein required to stimulate protein synthesis
• Her protocols for protein spacing and amounts
• Do women and men need to train differently?
• Lifestyle, diet, and supplementation factors that can help increase strength gain
• How food and light regular our circadian clocks and our training ability
• Recommended supplements: creatine, omega 3, urolithin A
• Her advice: always be empowered by your choices and do the thing you are avoiding

Resources We Mention

• 371: How Eating More Protein Will Transform Your Metabolism With Dr. Gabrielle Lyon
• Creatine Monohydrate
• Urolithin A by Mitopure
• Relentless: From Good to Great to Unstoppable by Tim S. Grover
• The Attributes: 25 Hidden Drivers of Optimal Performance by Rich Diviney
• The Mountain Is You: Transforming Self-Sabotage into Self-Mastery by Brianna Wiest
• Her book club: Freedom Reads

Thanks to Our Sponsors:

Wellnesse - My line of personal care products such as toothpaste, deodorant, shampoo and much more!

Hiya Health - A clean line of children's vitamins that provides growing kids with all the essential nutrients that might be missing from their diet.

Episode Highlights With Katie

• The beautiful lessons I've learned this year and how it was a year of rest and relationships
• My focus for this past year: to be with my kids and focus on them, inner work and diving into house projects that required new skills (and lots of power tools!)
• Why I now feel ready to step into new projects and new energy
• An update on my Health and how it is better than it has ever been
• What health goals I've been focusing on: healthy blood sugar numbers , eating to nourish my body, Hashimoto's remains in remission
• The biggest factors impacting my health: dealing with stress, sleep first, recovery and nourishing body and then eventually adding in exercise
• 2022 was the year of strength and 2023 will be a year of peace and joy
• Hit my yearly reading benchmark and read 50 books
• How art, meditation and journaling impacted me
• Inner work that I did: faced some of my perfectionist, people pleasing tendencies, learned more about boundaries and showing up with kindness without compromising my own needs
• Why I don't focus on New Years resolutions, but on challenges and experiments instead
• How mindset plays such a big role in health, habits and more
• Q&A from all the questions you submitted

Resources Mentioned

• Levels
• LMNT
• Sleep.me (formerly ChiliSleep)
• BiOptimizers Magnesium
• Jigsaw Health Magnesium
• Kion aminos and creatine
• Branch Basics
• Protein - ICONIC and Paleovalley
• Word of the year generator
• Tim Ferriss End of the Year Review

Thanks to Our Sponsors:

Wellnesse - My line of personal care products such as toothpaste, deodorant, shampoo and much more!

Timeline Nutrition - Mitopure from Timeline Nutrition offers an easy way to get your daily 500mg dose of Urolithin A, which helps with energy and endurance and so much more! Use code wellnessma for a discount.

Episode Highlights With Matt

• What wild health is and where this concept came from
• How a return to nature is the root of good health
• What separates precision medicine from traditional medicine
• Why genetics are important but they are only about 20% of the whole picture
• The importance of light, sleep, and stress for health
• Factors we can optimize for our kids for lifelong health
• Are diseases actually preventable
• What their data says on reversing disease through lifestyle intervention
• His core pillars of optimal health and how to optimize each one
• What studies say about movement and how much we need
• Why he is also on team sardines as a superfood
• The reason to look at the calories vs nutrients equation
• His personalized non-negotiables for health
• Ways to improve sleep quality
• Science backed reasons to focus more on relationships and connection for better health

Resources We Mention

• Wild Health
• Oura Ring
• ChiliSleep
• Levels - Continuous Glucose Monitor
• Last Child in the Woods: Saving Our Children From Nature-Deficit Disorder by Richard Louv
• The Bible (NIV)
• Awareness: Conversations with the Masters by Anthony de Mello
• The 15 Commitments of Conscious Leadership: A New Paradigm for Sustainable Success by Jim Dethmer

Thanks to Our Sponsors:

Wellnesse - My line of personal care products such as toothpaste, deodorant, shampoo and much more!

Timeline Nutrition - Mitopure from Timeline Nutrition offers an easy way to get your daily 500mg dose of Urolithin A, which helps with energy and endurance and so much more! Use code wellnessma for a discount.

Episode Highlights With Dr. Kruse

• What junk light is and why it can be so harmful
• Why sunlight is so important and not dangerous... and why it is so important for kids
• The problems with screens that you probably didn’t know of
• Understanding light functionally
• Why light is a medicine
• Six meta analysis show that lack of sunlight is more dangerous to your health than smoking
• The deeper problems with blue light beyond just sleep disturbances
• How blue light cases break down in the retina and brain changes and destroys dopamine
• Why he recommends avoiding melatonin supplementation in kids
• Where melatonin is actually made (in the mitochondria) and how to optimize it
• The reasons he recommends avoiding sunscreen and increasing sunlight exposure, especially in kids
• Low Vitamin D levels correlate highly with melanoma and the sun helps increase Vitamin D levels… so why lack of sunlight is more correlated to melanoma than sun exposure and how blue light comes into play
• Why sunglasses decrease melanin production in the skin and why he says to avoid them because you’ll be more sensitive to the sun
• Ways to optimize your light exposure
• Light exposure tips: open windows inside so it isn’t filtered through glass
• More reasons to get morning sunlight
• A reason kids don't need as much sunlight as their grandparents do
• How to do grounding correctly
• His water recommendations for optimizing this for our kids
• How screens are dehydrating, especially to kids
• The food and light connection and what to know about water
• His top tips for longevity
• Mitochondrial DNA is only inherited through the mom
• What transgenerational epigenetics is and why we need to understand it as parents
• The real deal on Vitamin D (a neurosteroid he says not to supplement) and Omega-3

Resources We Mention

• Dr. Jack Kruse - website 
• Dr. Jack Kruse - Membership and Patreon
• Spectroscope
• A week’s worth of camping synchs internal clock to sunrise and sunset, CU-Boulder study finds
• Going Somewhere: Truth about a Life in Science by Andrew A. Marino
• Health and Light: The extraordinary Study that Shows How light Affects Your Health and emotional well being by John N. Ott
• Power, Sex, Suicide: Mitochondria and the meaning of life<

Episode Highlights With Dr. Lin

• A big misconception for parents when it comes to a child’s jaw growth
• How we can help our kids grow a jaw that fits their adult teeth
• The factors that come into play with tooth decay and collapse of the jaw that leads to crooked teeth
• Dr. Weston A. Price’s work on nutrition and dental health
• Factors that make a difference in jaw structure in utero
• What to look for in your kids teeth and jaw development at different ages
• A mistake many parents make in introducing foods
• How cleaning the nose might be more important than cleaning the teeth early on
• Problems with mouth breathing in kids and adults and what to do about it
• What to do if you or your child can’t tolerate nasal breathing
• How to reprogram your breathing and improve tongue posture for better sleep
• Sleep connections between jaw development and nutrition
• Why over consumption of sugar and lack of Vitamin D are such a big deal in kids
• Foods to avoid for jaw health and oral health: sugars, vegetable/seed oils, processed grains, etc

Resources We Mention

• 127: Dr. Steven Lin on How to Reverse Dental Problems Through Diet
• The Dental Diet: The Surprising Link between Your Teeth, Real Food, and Life-Changing Natural Health by Dr. Steven Lin
• Dr. Steven Lin - Website
• Nutrition and Physical Degeneration by Weston A. Price, DDS
• Thinking Fast and Slow by Daniel Kahneman

Thanks to Our Sponsors:

Four Sigmatic - My go-to for mushroom coffee and drinks. Use code wellnessmama for a discount.

Wellnesse - My line of personal care products such as toothpaste, deodorant, shampoo and much more!

Episode Highlights With Marie

• Why she was an original member of the smurf fan club
• Her own entrepreneurial journey
• Why she doesn’t feel that our current educational model prepares us for how to best contribute to the world in a meaningful way
• How to learn to listen to the small voice inside
• Getting through imposter syndrome and learning to listen to our intuition even if we are scared
• Failure = a faithful attempt in learning and how to reframe failure and learn from it
• Clarity comes from engagement, not thought
• Her time management tips from time genius
• The most powerful words in the universe

Resources We Mention

• Time Genius
• B-School
• Everything Is Figureoutable by Marie Forleo
• The War of Art: Break Through the Blocks and Win Your Inner Creative Battles by Steven Pressfield

Thanks to Our Sponsors

Sleep.me - They offer amazing products to help with temperature-controlled sleep. Save 25% with the code wellnessmama.

Four Sigmatic - My go-to for mushroom coffee and drinks. Use code wellnessmama for a discount.

Episode Highlights With Kelly

• Why over 100 million people in the US have diabetes or pre-diabetes, and why this is largely preventable
• The reason we see a rise in these issues, even in children
• Understanding macronutrients at a higher level to make health easier
• Why amino acids and essential fatty acids are important, but we don’t have a dietary need for carbohydrates
• How the body can take protein and create what it needs through gluconeogenesis even if we don't eat carbs
• Why protein has a zero to minimal effect on blood sugar and why protein is the most satisfying macronutrient
• The reason not eating enough protein leads to overeating and why this is an important survival response
• Metabolic syndrome, elevated blood sugar, diabetes, and inflammatory markers link
• Why carbohydrates in their whole food form are wrapped in fiber and interact with the body differently
• The reason cellular carbohydrates (like apples) are much different in the body than acellular ones (apple juice)
• How pregnancy and breastfeeding increase protein and nutrient demands in a big way
• Why carbs aren't the enemy
•  The reasoning that if low carb is good, no carb is not better and when glucose spikes are good
• A reason to avoid “naked carbohydrates” or carbs on their own
• How to use time-restricted eating to your advantage
• Tips for fasting optimally as a woman and getting enough protein
• How eating protein in the morning and stop eating by 6pm can make a huge difference

Resources We Mention

• Body Love: Live in Balance, Weigh What You Want, and Free Yourself from Food Drama Forever by Kelly LeVeque
• Body Love Every Day: Choose Your Life-Changing 21-Day Path to Food Freedom by Kelly LeVeque
• Be Well by Kelly - website
• Oura Ring
• Levels Glucose Monitor
• Protein powder
• Time-restricted eating study
• Deep Work: Rules for Focused Success in a Distracted World by Cal Newport

Episode Highlights With Anya

• How she studied four languages including Russian and Chinese!
• Her personal story with foot health and foot problems that led her to research minimal footwear
• How pregnancy made her foot problems worse and how this led her to research alternatives to overly supportive shoes
• When her foot pain got super severe and started causing other joint pain as well
• The book that opened her eyes to another way to heal her feet
• What foot shaped footwear and barefoot shoes are and why they are important
• How to rehab feet and transition to better footwear
• The benefits of barefoot time when possible
• What to look for in barefoot shoes and all the different types available
• How sitting too much can also create foot issues even if kids aren’t wearing restrictive footwear
• The main things to look for in foot friendly footwear: foot shaped (asymmetric), flat, zero drop, bendable
• Exercises and movements for strengthening and mobilizing feet
• What toe yoga is and how to do it
• Her take on toe spreaders and when they can be beneficial
• Tips for making the transition easier
• Fascia release tools and how they can be helpful
• Her parting advice: You don’t have to be a foot nerd and be only barefoot to benefit from the ideas of this and how to 80/20 it

Resources We Mention

• Anya's Reviews - website
• Anya's Instagram
• Whole Body Barefoot: Transitioning Well to Minimal Footwear by Katy Bowman
• CARS video from Hunter Fitness
• Vivo Barefoot
• Xero Shoes
• Earth Runners
• The Body Keeps the Score by Bessel van der Kolk M.D.
• Acupressure Rock Mat

Thanks to Our Sponsors:

BiOptimizers Magnesium - Magnesium is so crucial to our health and their magbreakthrough product provides all seven forms of magnesium that our body needs.

Wellnesse - My line of personal care products such as toothpaste, deodorant, shampoo and much more!

Episode Highlights With Michelle Sands

• The different types of hormone replacement available and which are appropriate for most people
• Why hormone levels are shifting earlier for women and men and how to navigate it
• How to navigate natural hormone decline with age
• What makes bioidentical hormone replacement different and why dose matters
• Where bioidentical hormones come from
• The surprising practice in China years ago that was the first use of bioidentical hormones
• Why hormone replacement therapy doesn’t raise cancer risk if done correctly and how it can actually be protective
• The real story about estrogen and cancer
• New information on hormones from a women's health initiative in 2019
• How loss of hormones contributes to osteoporosis, heart issues, and brain decline
• The reason hormones shouldn’t just be used to treat symptoms and why waiting until menopause isn’t necessarily the best
• How hormone loss correlates to collagen loss and decline in skin health

Resources We Mention

• Dr. Michelle Sands - Glow Natural Wellness
• Free Hormone Restoration Masterclass
• The Power of Now by Eckhart Tolle
• Estrogen Matters by Avrum Bluming

Thanks to Our Sponsors:

Timeline Nutrition - Mitopure from Timeline Nutrition offers an easy way to get your daily 500mg dose of Urolithin A, which helps with energy and endurance.

Sleep.me - They offer amazing products to help with temperature-controlled sleep. Save 25% with the code wellnessmama.

Episode Highlights With Lauren and Katie

• How sauna and heat exposure can reduce all cause mortality by as much as 60% and how to get these benefits
• Why heat/sauna is an exercise mimetic and why this is important
• The way sauna use can improve mood and help us enter parasympathetic nervous system states
• What PEMF is and how it benefits the body
• Why they combined PEMF and infrared heat to increase the benefits
• How PEMF can help improve circulation, cortisol levels and inflammation markers
• The body is electric… and how PEMF can support the body's energetic potential
• What the different levels of PEMF are and what they each do for focus, sleep, etc
• How they have made technologies like PEMF, sauna and red light less expensive and more accessible
• Why red light helps the skin and helps the body product ATP

Resources We Mention

• HigherDOSE - use code wellnessmama15 for 15% off (excludes full size sauna)
• What I Talk About When I Talk About Running: A Memoir by Haruki Murakami
• The Alchemist, 25th Anniversary: A Fable About Following Your Dream by Paulo Coelho

Thanks for Our Sponsors:

BiOptimizers Magnesium - Magnesium is so important for our health and their magbreakthrough product provides all seven types for all your needs.

Sleep.me - They offer amazing products to help with temperature-controlled sleep. Save 25% with the code wellnessmama.

Episode Highlights With Esther Blum

• The average age of menopause and early signs to look for
• Why menopause can start really early for some women in todays world
• Hormones to look at to get a baseline for mitigating menopause symptoms
• When supplements like chaste tree, DIM, and calcium d-glucarate can be helpful
• How cruciferous vegetables help hormones
• What to know about hormone replacement therapy and the forms she does and does not recommend
• How cyclical progesterone in second half of cycle can be helpful pre-menopause, especially after birth control use
• Why lifting weights has such a big impact on hormone levels for women
• The supplements she recommends that are helpful for most women
• How brightly colored foods help hormones and feed beneficial bacteria in the gut
• The one beneficial bacteria in the gut that helps avoid weight gain and how to support it
• More support for morning sunlight, strength training and eating protein
• A reason to go for a ten minute walk after eating- it lowers glucose by 17%!
• Her three “meno-laws” for avoiding fat gain during menopause (or anytime)
• Why many women develop non-alcoholic fatty liver disease in menopause and how to avoid it
• Things that are helpful for alleviating hot flashes
• Hysterectomies are the new c-sections… are they necessary? Are they avoidable? What to try instead

Resources We Mention

• Esther Bum - Website
• Esther Blum - Instagram
• See ya later, Ovulator!: Mastering Menopause with Nutrition, Hormones, and Self-Advocacy by Esther Blum
• BrocElite
• BerbElite
• Just Thrive
• Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead by Brene? Brown
• Outrageous Openness: Letting the Divine Take the Lead by Tosha Silver
• Game of Life and How to Play It by Florence Scovel Shinn
• Estrogen Matters: Why Taking Hormones in Menopause Can Improve Women's Well-Being and Lengthen Their Lives -- Without Raising the Risk of Breast Cancer by Avrum Bluming
• Ryan Holiday books

Thanks to Our Sponsors:

Timeline Nutrition - Mitopure from Timeline Nutrition offers an easy way to get your daily 500mg dose of Urolithin A, which helps with energy and endurance.

Wellnesse - My line of personal care products such as toothpaste, shampoo and deodorant

Episode Highlights With Jim Kwik

• His purpose in life and how his inspiration was his desperation through brain injuries and learning struggles
• How he teaches the “software” of brain health: learning faster, adaptability
• Things he recommends for having a limitless brain
• 1/3 of our brain performance is determined by genetics but the other 2/3 are under our control to change
• Tools for brain health: a good brain diet, neuro-nutrition, killing ants (automatic negative thoughts), movement, brain nutrients, positive peer group and social relationships, clean environment, sleep, brain protection, new learnings, stress management
• Brain is only 2% of body mass but requires 20% of nutrients
• Top brain foods: avocado, blueberries, choline from eggs, salmon, sardines, dark chocolate
• To avoid for brain health: seed oils, sugar
• What mirror neurons are and why they are important to understand for brain health
• How chronic fear suppresses the immune system and how to reduce it and manage stress
• The importance of meditation for stress and health
• How morning sunlight and hydration directly help the brain
• The thought experiment he does every morning for brain health and focus
• Having a “to do list” and a “not to do list”
• What you see, you take care of
• The masters and experts never get bored of the basics
• Never get bored of your brain

Resources We Mention

• Limitless: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life by Jim Kwik
• Kwik Brain Podcast
• Jim Kwik - Courses
• Good to Great: Why Some Companies Make the Leap and Others Don't by Jim Collins
• ChiliPad - Use code wellnessmama for 25% off
• Think and Grow Rich Deluxe Edition: The Complete Classic Text by Napoleon Hill
• The Power of Positive Thinking by Norman Vincent Peale
• Mindset by Carol S. Dweck
• The Rise of Superman: Decoding the Science of Ultimate Human Performan

Episode Highlights From Katie

• How I'm so grateful for each of you since I launched this podcast in 2014
• What life changes I've experienced since starting this podcast
• The importance of inner work and how emotions impact our health
• Giving our children a better foundation for dealing with emotions and difficult situations
• The emerging research on psychedelics and substances like MDMA in assisted psychotherapy
• Most common health advice from past guests that is free: meditation and a gratitude practice
• Most common supplement advice from past guests: magnesium
• Mitochondrial health and how to see how yours is doing
• How lifespan is affected by the timing of our meals, eating fewer calories and loneliness
• The benefits of sauna use, increased protein in your diet, and getting enough good sleep
• Some tips on how to improve your sleep
• My first-principles parenting, alternative ways to teach kids and my update on the Uncurriculum Homeschool method
• Q&A from messages you sent to me on Instagram

Podcasts I Mention

• 502: Dr Joe Dispenza on Changing Your Thoughts, Emotions & Life
• 501: Terry Real on Breaking Through Shame, Anger, and Trauma & Healing Relationships
• 483: Mark Wolynn on Why It Didn’t Start With You, Inherited Trauma & How We Heal
• 504: Paul Austin of Third Wave on Understanding and Using Psychedelics for Transformation
• 584: Tucker Max on the Most Significant Finding for Processing Emotions, Trauma, and PTSD
• 513: Tanner Wallace on Childhood Trauma, Attachment Wounds, and How to Heal
• 537: Dr. Susan David on Building Emotional Resilience, Emotional Agility and Courage
• 582: Frank Elaridi on the Power of Emotions and Hidden Trauma (And How to Clear Them)
• 564: Chris Kresser on Nutrient Deficiencies & Why the Way We Think About Health Needs to Change
• 506: Dr. Daniel Kalish on Aging, Mitochondria, Hormones, and Longevity
• 590: Dr. Andy Galpin on Fat loss, Hydration, Human Performance, and Raising Strong Kids
• 538: Dr. Satchin Panda on Time Restricted Eating to Reduce Body Fat and Metabolic Syndrome
• 540: Dr. Stephen Cabral on How to Lower Your Biological Age, Live Longer & Look Younger
• 371: How Eating More Protein Will Transform Your Metabolism With Dr. Gabrielle Lyon
• 548: Ari Whitten on Eat for Energy: Beat Fatigue, Supercharge Mitochondria, and Unlock All-Day Energy
• 557: Justin Nault on How to Lose Weight by Eating More and Exercising Less
• 515: Dr. Michael J. Breus on How to Energize by Understanding Chronotypes, Sleep, Fasting, and Movement
• 551: Mollie McGlocklin on Sleep Is a Skill + Chronobiology and Circadian Rhythm
• 599: Mara Labs on How to Hack Sleep, Glucose, and Aging with Berberine
• 516: Matt Beaudreau on Why Your Ki

Episode Highlights

• Their fascinating feats - swimming from Alcatraz and the fastest lacrosse shot in the state
• What berberine is and how it can be used
• The berberine/glucose connection
• What ketosis is and how it can be used therapeutically
• How melatonin affects the glucose cycle
• Timing berberine for better sleep and appropriate cortisol response
• Why berberine can drastically improve sleep
• Many types of berberine don’t pass through the gut barrier
• What makes this specific form of berberine different
• C-myc gene connection to berberine
• How berberine blocks gluconeogenesis
• Why butyrate is beneficial and how berberine increases it
• How berberine can be fasting mimicking
• What myostatin is, how it inhibits muscle growth and how to use berberine to help muscle growth
• Why berberine was superior to valium as a sleep aid in one study
• How berberine increases dopamine and serotonin
• Timing berberine and sulforaphane with workouts and food for brain and body health, plus muscle growth

Resources We Mention

• Berberine
• BrocElite
• 550: Dr. Craig Heller on Cool Hands and Temperature Regulation for Better Performance and Sleep
• Nutrition and Physical Degeneration by Weston A. Price
• Bible

Thanks to Our Sponsors:
Xtrema - The Original Non-Toxic Cookware on the market
Just Thrive - My source of probiotics, K2-7, Just Calm and much more!

Episode Highlights With Steven Wright

• What an immune misfire is
• The two parts of the immune system: the innate and the adaptive side
• 5 symptoms of immune misfire
• What cytokine storms are
• Why skin issues can often be immune related
• What paraprobiotics are and how they interact with the immune system
• How paraprobiotics might help with gut issues, histamine imbalance, and other things
• Why sleep and melatonin are important to the immune conversation and how to optimize them

Resources We Mention

• HoloImmune (discount wellmamaimmune automatically applied with this link)
• Man’s Search for Meaning by Viktor E. Frankl

Thanks to Our Sponsors:
Xtrema - The original Non-Toxic Cookware on the market and what I use in my kitchen.

Four Sigmatic - They first introduced me to functional and medicinal mushrooms and whose products I’ve been using for almost a decade.

Episode Highlights With Dr. Kelley-Chew

• What metabolic dysfunction is and why this is so important to understand
• The flip side - what metabolic health and regulation is
• What role insulin plays in metabolic dysfunction
• Personalization of insulin response and what we can learn from it
• The shocking amount of added sugar most people are consuming
• Walking as one of the most powerful tools for blood sugar regulation
• How light impacts our circadian response and as a result, our glucose and metabolism
• Women’s health - how women differ from men metabolically and what we need to understand to optimize hormones and health
• How these things change during the cycle, during pregnancy, and through menopause
• The four pillars we can follow to optimize metabolic health: diet, (food pairing, timing, etc) movement, sleep, stress management

Resources We Mention

• Levels website (to sign up for Levels)
• Levels - Instagram
• Levels blog
• Lauren’s Instagram
• Devotions: The Selected Poems of Mary Oliver by Mary Oliver

Thanks to Our Sponsors:

Wellnesse - My line of personal care products including toothpaste, hair care, deodorant and skin care

Sleep.me -  ChiliSleep makes the coldest and most comfortable sleep systems available. They create the environment that meets the body’s natural need for lower core temperatures, promoting deeper, restorative sleep.

Episode Highlights With Morley Robbins

• His background and what led him on his own journey into researching these topics
• What the “innate healer” is why this was a paradigm shifter for him
• The importance of minerals and understanding mineral balance
• Stress: the body’s inability to make energy for the mind to respond to its environment
• Understanding oxidative stress and what happens to oxygen without the body
• What ADP is and why it is important
• Antioxidant enzymes and why they are important to understand
• Why copper is so unique in its ability to regulate both iron and oxygen and how to use this to our advantage for health
• The reason you likely aren’t iron deficient or anemic
• Why we need to produce 2.5 million new red blood cells per second and why this is important
• The difference between iron in the blood and iron in the tissue, and why this distinction is so important for understanding health
• How iron ages us
• Why most testing isn’t accurate and the testing that shows a more accurate picture of iron, copper and magnesium
• 5 habits of daily living that are a good insight to health: sleep, hunger, elimination, energy, and mood
• Why they started adding iron to wheat flour and why this can be a big problem
• The nine different forms of iron being added to our food system and why they are carcinogenic
• Why gluten sensitivity might actually be a reaction to glyphosate and added iron
• The reason he firmly believes that there is no iron deficiency anemia and what is actually happening
• How mental health and emotions have a measurable effect on physical issues and how to disrupt the process
• Best forms of magnesium for restoring balance
• A good rule of thumb - 5mg magnesium per pound of body weight plus more during stress
• How to actually get bioavailable copper to help restore this balance

Resources We Mention

• Root Cause Protocol - Morley Robbins
• Iron Toxicity Posts - Morley Robbins
• So You've Just Been Told You're Anemic? 
• Jigsaw Health Magnesium
• BiOptimizers Magnesium
• Soverign Silver copper - Use code wellnessmama for a discount
• Cu-RE Your Fatigue: The Root Cause and How To Fix It On Your Own by Morley Robbins
• Iron: the Most Toxic Metal by Jym Moon PhD

Mitopure from Timeline Nutrition -  Easy way to get your daily 500mg dose of Urolithin A. It upgrades your body's cellular power grid - giving your body the energy it needs to optimize. And clinical studies have shown that 500mg of Urolithin A alone significantly increases muscle strength and endurance with no othe

Episode Highlights With Danielle

• How she lives a very low waste, almost zero waste lifestyle and why she started
• Tips for reducing our footprint and living lower waste
• What she learned living in Thailand and teaching environmental classes there
• Vitalism- the type of medicine she studied and uses
• Functional mushrooms 101- fascinating facts about fungi
• Why mushrooms are considered their own kingdom in the animal world and why we didn't figure this out until the 1970s
• Things that separate fungi from plants, including the need for external nutrients
• There are at least 6x more fungi species than any kingdom on earth
• Why some fungi sprout into fruit (mushroom) and some don’t
• Fun fact: we breathe in fungal spores every time we breathe
• What functional mushrooms are and what separates them from other fungi
• Understanding adaptogens and the unique properties they share
• How to choose the best adaptogens for your body
• The categories of adaptogens and what to look for to personalize to you
• Performance adaptogens: lions mane and cordyceps
• Immune supporting adaptogens: turkey tail, acerola cherry (for skin), goji
• The two compounds in turkey tail mushrooms that have been studied and are the foundation for the first mushroom derived anti-cancer drug
• Restoring adaptogens for mood, sleep and stress: ashwaghanda, reishi, tulsi
• Cacao is the single most nutrient dense food that exists, moringa is another great choice

Resources We Mention

• Healing Adaptogens: The Definitive Guide to Using Super Herbs and Mushrooms for Your Body's Restoration, Defense, and Performance by Danielle Ryan Broida and Tero Isokauppila
• Four Sigmatic - Mushroom Drinks
• Radical Mycology: A Treatise on Seeing & Working With Fungi by Peter McCoy
• The Fungal Pharmacy: The Complete Guide to Medicinal Mushrooms and Lichens of North America by Robert Rogers
• Be Here Now by Ram Dass

Episode Highlights With Susan Cain

• What led her to write her book “Quiet” and why "Bittersweet" was an important follow up
• The importance of joy and sorrow together for the fullness of life
• Why the impermanence of life paradoxically leads to joy
• Connection of melancholy and love and why certain sad music can touch us so deeply
• What studies show about the relationship between a melancholic state of mind and creativity
• The wounded healer archetype and why a very high percentage of people we consider “the greats” in art or music had a huge loss, often of a parent, at an early age
• Strategies for learning to embrace the bittersweet
• Ways we can help our kids learn to accept the bittersweet as part of life and support them through this
• How we can inherit grief and trauma from past generations and how we can transform this into beauty and creativity

Resources We Mention

• Susan Cain - Her website
• Quiet: The Power of Introverts in a World That Can't Stop Talking by Susan Cain
• Bittersweet: How Sorrow and Longing Make Us Whole by Susan Cain
• Letting Go: The Pathway of Surrender by David R. Hawkins M.D. Ph.D
• Spring and Fall Poem by Gerard Manley Hopkins
• Her Bittersweet playlist on Spotify
• 483: Mark Wolynn on Why It Didn’t Start With You, Inherited Trauma & How We Heal
• The Next Big Idea book club
• Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi

Episode Highlights With Dr. Jen Forristal

• What the umbrella effect is and how it relates to parenting
• Steps we can take with our kids to help teach a growth mindset and coping skills for learning from challenges
• Why to make a “sucks but normal” category in life
• The importance of modeling in parenting
• How to help teach your kids coping skills
• What curious empathy is and why she considers it the most profound parenting shift for parents
• How she approaches bedtime routine and sleep in her home
• What to do about tantrums and why it starts at birth
• Her “regulate or be regulated” approach

Resources We Mention

• The Umbrella Effect: Your Guide to Raising Strong, Adaptable Kids in a Stressful World by Dr. Jen Forristal
• The Fountainhead by Ayn Rand
• French Kids Eat Everything: How Our Family Moved to France, Cured Picky Eating, Banned Snacking, and Discovered 10 Simple Rules for Raising Happy, Healthy Eaters by Karen Le Billon
• 471: Dr. Jen Forristal on Umbrella Parenting and Raising Children With Strong Coping Skills

Episode Highlights With Dr. Rachel Yehuda

• What intergenerational trauma is and how it impacts our families
• Epigenetics - what this means and how it impacts our biology
• How more than just genes are transmitted to us from our parents and relatives
• What studies show about trauma being passed on and what happens in mouse models
• How trauma can cause changes in genes that pass on to future generations
• What she learned from studying children of holocaust survivors and the epigenetic changes they saw
• How the science of epigenetics helps us understand enduring effects
• Why trauma is, in some ways, the ultimate learning experience
• How the body keeps the score and what the body might be trying to tell us in body symptoms that relate to trauma or stress
• Ways to actually start to undo and heal the trauma, even generational
• How helping others can help heal past pain
• Things we can say to our kids to help foster inner strength and healing
• Why, as parents, we should encourage negative emotions in our kids rather than suppress them
• Her work related to psychedelics and trauma therapy

Resources We Mention

• Center for Psychedelic Psychotherapy and Trauma Research
• Treating Trauma Survivors With PTSD by Rachel Yehuda, Ph.D.
• Beauty Queen of Jerusalem by Sarit Yishai-Levi
• It Didn't Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle by Mark Wolynn

Episode Highlights With Danielle LaPorte

• The inspiration for her work… the question, “What do I want to feel?”
• Our relationship to feelings and how to learn to get to choose how we want to feel
• Why you aren’t your feelings (and why this is a great thing)
• How to move into a space of more awareness and unconditional love with yourself and your children
• The downside of positive affirmations if they aren’t done right
• Characteristics of loving thoughts and how to create more of them in your life
• The reason she says it is the end of the time of bucket lists and why
• Why gentleness is countercultural
• A practice she hasn’t recommended before but that she explains in this episode
• Self healing and self acceptance practices we can do with ourselves

Resources We Mention

• Danielle LaPorte - Website
• The Desire Map: A Guide to Creating Goals with Soul by Danielle LaPorte
• How to Be Loving: As Your Heart Is Breaking Open and Our World Is Waking Up by Danielle LaPorte
• The Continuum Concept: In Search Of Happiness Lost by Jean Liedloff
• Women Who Run with the Wolves: Myths and Stories of the Wild Woman Archetype by Clarissa Pinkola Estés

Episode Highlights With Andy Galpin

• How he got into working with high level athletes all over the world and teaching at a graduate level about these topics
• Why strength and performance is about much more than aesthetics or fat loss and why it should be a focus for all of us
• Why on average, the people who die fastest are the weakest and have the least muscle mass
• The reason strength outweighs even cardiovascular fitness, smoking, and other risk factors for predicting life span
• Reasons it is important to build strength right now
• How glucose regulation is controlled partially by muscle
• Metrics for knowing if your skeletal muscle is in a good range as you age
• How grip strength is correlated to strength and longevity
• What a DEXA scan is and what the data means
• FFMI calculations and what they can tell us
• Why muscle matters potentially more than fat for health
• Actual differences between men and women when it comes to training
• Why women tend to recover better and handle more volume
• What the 3-5 protocol is and how to use it for building strength most effectively
• Protocol for strength, hypertrophy, and fat loss
• What actually works for fat loss
• Water is the only macronutrient that every single living being needs to consume
• Hydration tests you can do on yourself to know if your hydration is good

Resources We Mention

• Andy Galpin
• Andy Galpin - Instagram
• Hand grip strength tester
• FFMI Calculator
• WHR Calculator
• Extreme Ownership: How U.S. Navy SEALs Lead and Win by Jocko Willink and Leif Babin
• Mindset: The New Psychology of Success by Carol S. Dweck

Episode Highlights With Shawn

• His own amazing journey to overcome obstacles
• How he decides what health information to follow
• His own personal 80/20 of health
• Why he takes a results driven approach to health and what this means
• The reason for the disconnect between our health knowledge and our outcomes
• Why so much of the stuff we are learning about health goes back to what our ancestors have known forever
• His non-negotiables: sleep, exercise, movement (and specifics of each)
• Why only a few nights of poor sleep contributes to fine lines and wrinkles and accelerated aging
• A fascinating study on how even a couple nights of impaired sleep affects satiety, hormones and overeating
• More benefits of walking
• The advantages of certain types of exercise and why cardio isn’t necessarily a good option
• His go-to supplements (there aren’t many)

Resources We Mention

• Eat Smarter: Use the Power of Food to Reboot Your Metabolism, Upgrade Your Brain, and Transform Your Life by Shawn Stevenson
• Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success by Shawn Stevenson
• The Model Health Show - His podcast
• 405: Eat Smarter: How to Use Food to Reboot Your Metabolism With Shawn Stevenson
• 089: Shawn Stevenson on Why Sleep Is More Important Than Diet & Exercise
• The Life Visioning Process by Michael Bernard Beckwith
• The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter

Episode Highlights With Dr. Nick Bitz

• What to understand about aging and the multiple theories of what contributes
• Why aging might be a slowed ability to adapt
• The three main theories of aging and how understanding them can help you slow it
• What to look at and test as a baseline to determine aging
• What the nine hallmarks of aging are: telomeres, DNA mutations, epigenetic changes, senescent cells, etc
• Cellular senescence: the process by which cells age
• Compounds that can help improve the body's ability to deal with senescent cells
• Healthspan vs lifespan
• How fasting comes into play with aging and senescent cells
• Why exercise battles all aspects of aging (especially strength training)
• How early morning sunlight impacts hormones, sleep, and aging
• Interesting research around chlorophyll and aging
• The importance of leucine and how to get it
• Things we are doing that are speeding aging (some might surprise you)
• What senolytics are and how to dose them (Quercetin, Fisitin, etc)
• Why senolytics in large doses every couple of months can be beneficial

Resources We Mention

• Neurohacker
• Can Intermittent Fasting (Skipping Meals) Make You Healthier?
• The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle
• Grace and Grit: Spirituality and Healing in the Life and Death of Treya Killam Wilber by Ken Wilber

Episode Highlights With Naomi Whittel

• How she got into beekeeping at age 12 (like I did)
• What it was like growing up on a biodynamic farm in Switzerland
• How early health challenges for her shaped her outlook on health and beauty
• Our skin absorbs 60% of what we put on it and women put, on average, 500 chemicals on our skin per day
• Why she is a huge fan of magnesium as well
• What essential fats are and how much of which ones we need- olive, coconut, avocado, fish, etc
• The thing dry skin tells us about our bodies
• Why most of us have malnourished skin and why she isn’t afraid of fat
• What the golden triangle of beauty is
• Beauty proteins and how to use them (besides just collagen)
• What powerphenols are and why she coined this term
• Why sleep is the number one key to health and how to improve it
• The ratio of lean muscle to body fat is more important than weight! Here’s what to understand about that
• Why we want to increase brown fat and lean muscle

Resources We Mention

• Naomi Whittel and Skin Quiz (Use code wellnessmama for 10% off)
• Glow15: A Science-Based Plan to Lose Weight, Revitalize Your Skin, and Invigorate Your Life by Naomi Whittel
• High Fiber Keto: A 22-Day Science-Based Plan to Fix Your Metabolism, Lose Weight & Balance Your Hormones by Naomi Whittel
• Fats That Heal, Fats That Kill: The Complete Guide to Fats, Oils, Cholesterol and Human Health by Udo Erasmus
• Wellnesse
• Searching for the Self (The Library of Wisdom and Compassion) by His Holiness the Dalai Lama
• The Seed of Compassion: Lessons from the Life and Teachings of His Holiness the Dalai Lama by His Holiness The Dalai Lama

Cynthia Thurlow is back to talk biohacking your hormones and your sleep, especially for women. And we get to go deep on some pretty fun science topics on this one. If you don’t remember her from the first episode, Cynthia is a nurse practitioner and the CEO and founder of Everyday Wellness project. She’s an …

Episode Highlights With Chloe Weber

• How her own rare tropical disease and her son’s rare genetic disease have given her a unique perspective on life
• How acupuncture fits into Chinese medicine
• The difference in the Chinese medicine approach compared to western medicine and why it requires a different level of understanding of the body
• Why acupuncture works
• The three different types of herbs in Chinese medicine: tonic, acute, and the in-between
• Specific herbs and how to use them as a mom
• How herbs work synergistically with CBD
• What terpenes are and how they work these products work better
• Why the endocannabinoid system is our master regulator

Resources We Mention

• Radical Roots
• Tao Te Ching

Episode Highlights With Patrick McKeown

• Why he left school at 14 and what he learned by doing this
• The importance of breath and how many of us are probably doing it wrong
• How we can use our breathing to influence the mind and stress states
• Why carbon dioxide drives our breathing patterns
• The importance of nasal breathing
• A simple breathing exercise to try to start paying attention to your breath
• The importance of nasal breathing even during exercise
• Can mouth taping at night (or even during exercise) improve breathing
• Why oxygen uptake is actually higher with nasal breathing compared to mouth breathing
• A reason to consider taping your mouth at night
• How taping the mouth at night can benefit kids sleep
• The connection between nose or mouth breathing and facial shape and oral health
• Breathing exercises for mental health

Resources We Mention

• Oxygen Advantage Website
• Online Breathing Course for Anxiety
• Online Breathing Course for Women (Use code WellnessMama50 for 50% off through 2022)
• The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Slimmer, Faster, and Fitter by Patrick McKeown
• Close Your Mouth: Buteyko Clinic Handbook for Perfect Health by Patrick McKeown
• Anxiety Free: Stop Worrying and Quieten Your Mind - Featuring the Buteyko Breathing Method and Mindfulness by Patrick McKeown
• The Breathing Cure: Develop New Habits for a Healthier, Happier, and Longer Life by Patrick McKeown
• Myotape

Episode Highlights With Tucker Max

• How Tucker went from “fratire” and party boy to helping people through trauma
• Why he credits psychedelics with helping him become a better husband and father
• What MDMA assisted therapy is and how it helped him and many others
• How certain substances can be a tool to drastically improve therapy outcomes
• The clinical trials in PTSD and the dramatic results including an 80% total cure rate
• Why this might be the most significant finding in psychology
• The stigma around drugs and how/why these things were originally banned
• What integration is and why it is so important with this type of therapy
• Why guides are important and how to find a good one
• The reason this works specifically on trauma so well
• Ketamine, a legal option, that is used specifically for pain and suicidal thoughts
• The differences between different types of psychedelics and how they work differently in the brain and body
• Important cautions and preparation

Resources We Mention

• The Beginner's Guide to Psychedelic Medicine by Tucker Max
• Tucker's Psychedelic Medicine Q&A
• Tucker Max website
• A Dose of Hope: A Story of MDMA-Assisted Psychotherapy by Dr. Dan Engle
• How to Do the Work: Recognize Your Patterns, Heal from Your Past, and Create Your Self by Dr. Nicole LePera
• The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.
• Waking the Tiger: Healing Trauma by Peter A. Levine

Episode Highlights With Dr. Robin

• Emerging research about how gut health is even more important than we thought
• The things affecting our gut bacteria in a negative way
• 95% of disease begins in the gut
• The link between fertility and gut health
• New advanced testing that looks at vaginal and gut microbiome for fertility that is helping 75%+ of women struggling with infertility to get pregnant
• Important findings that they’re learning from this new testing that can help everyone, even those not trying to conceive
• The dramatic health benefits of gratitude

Resources We Mention

• Terrain Health - Dr. Robin Rose
• The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles by Terry Wahls M.D.
• Radical Remission: Surviving Cancer Against All Odds by Kelly A. Turner PhD

Episode Highlights With Frank Elaridi

• How he went from nationally known journalist to what he does now
• The way trauma stores in the body
• How to clear trauma on a subconscious level
• What the emotion code is
• How emotional release works remotely and what’s going on
• A live heart clearing example on me
• What inherited trauma is and how to clear it
• A study on mice that helps explain generational and inherited trauma
• How movement and meditation help process emotions
• Meditation and tapping for kids to help them process emotions
• How with trauma, the body feels and responds to the memory as if it was happening in real time and how clearing the emotions allows the memory to remain without the negative physical response
• His conference in September (I will be there)
• How to work with Frank
• Why the body knows what to do and how to learn from it
• The reason pain is a good thing

Resources We Mention

• Frank Elaridi - website
• Frank Elaridi - Instagram
• Frank Elaridi - Youtube
• Plant Medicine Playlist
• Blind People Seeing Without Eyes - Youtube
• Modern Nirvana Summit - September 2022 (I'll be there)
• The Body Keeps the Score by Bessel van der Kolk M.D.
• Power vs. Force by David R. Hawkins, MD, Ph.D
• Letting Go: The Pathway of Surrender by David R. Hawkins, MD, Ph.D
• It Didn't Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle by Mark Wolynn
• Leelaq block 
• A Course in Miracles and the Workbook by Helen Schucman

Episode Highlights with Louie Schwartzberg

• How gratitude was built in since he was little by his parents who were Holocaust survivors
• The connection between nature and gratitude
• How to increase wonder, gratitude, and creativity in your life
• Simple exercises to increase gratitude in your own life
• Why beauty is nature's tool for survival
• How fungi might be the greatest natural solution for climate change
• Amazing lessons he learned while filming fantastic fungi

Resources We Mention

• Gratitude Revealed
• Fantastic Fungi - Available on Netflix
• Moving Art
• Louie Schwartzberg - Tedx Talk
• Siddhartha: A Novel by Hermann Hesse

Episode Highlights With Philipp and Ian

• What quantum energy is and the science that helps us understand it
• How they concentrate quantum energy using certain types of plates
• The energy first vs matter first explanation of life
• How things like wifi affect these types of energy in the body
• A roots up approach to understanding energy
• Ways to improve quantum energy
• What the Hawkins scale is and how it relates to quantum energy
• What the quantum bloc is and how to use it
• Blocking vs harmonizing EMFs
• How this technology can work at a distance and how to get the most benefit
• What quantum entanglement is and how they use it to improve health at a distance
• The science of why love and gratitude make such a big difference

Resources We Mention

• 14-day free trial for QUANTUM UPGRADE - Use code Katie14
• Power vs. Force by David R. Hawkins M.D. Ph.D
• Telegram Group invite

Episode Highlights From Katie

• Why and how our family created a family culture
• The importance of having kids be proud of themselves (versus me being proud of them)
• How my parenting style is unique and based on "first principles parenting"
• What radical self-sufficiency is and how I don't do anything for my kids that they can do themselves
• Ways we encourage them to eat healthy and provide nutrient dense meals for our kids, but we allow them to make their own food choices
• Why I have very few rules and rarely use the word "No"
• The verbal contract we have with our kids on having their own phone and/or car
• The tools we give our kids to help them process, understand and feel their emotions
• Why I highly encourage my kids to ask and answer questions and to always ask better questions
• Why I never used "Because I said so" as an answer to my toddlers
• Our family traditions and what we do now
• How we value experiences instead of gifts
• What Unstitute is and how I developed the school curriculum for our kids
• How 10-20 minutes of one-on-one time with each child can make a difference
• What I want my kids to remember about me and their childhood

Resources Mentioned

• It Didn't Start With You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle by Mark Wolynn
• The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.
• Positive Parenting Solutions
• Ben Greenfield Podcast

Episode Highlights With Michelle

• The resistance she runs into as a doctor trying to support natural birth
• Why doctors and patients often have trouble having a low intervention birth in some settings
• The reason the c-section rate has risen so drastically in the last few decades
• Some factors to consider when approaching birth
• The real data about if low intervention birth is more dangerous
• Ways women can advocate for themselves in labor
• Interventions you actually have a choice about in labor and can refuse
• The factors women can do to increase their chances of a natural birth
• Stats on the real safety of home birth vs hospital birth and why home birth isn’t as safe in the US as it can be in other places

Resources We Mention

• Natural Labor and Birth: An Evidence-Based Guide to the Natural Birth Plan by Michelle Aristizabal
• Facebook page - Wombkeepers Scottsdale
• Pushed: The Painful Truth About Childbirth and Modern Maternity Care by Jennifer Block

Episode Highlights With Sherry Walling

• How she got into flying trapeze as an adult and the reason why
• Her personal story around grief and how it led to her work as a psychologist in helping others
• Tips for navigating the experience of grief with kids and why this is so important
• Words we can use with our kids to help them process emotions
• The stages of grief and how understanding them can help your experience of them
• Ways to use movement to ease grief and pain
• What somatic trained therapists are and how they can help
• How we can move our feelings through our body using movement
• Different types of movement to try to process grief
• Ways to encourage kids to talk (at different ages) and how to support them through it
• One of the biggest factors in someone not becoming significantly depressed from grief
• Strategies to protect the mental wellness of your family
• One of the biggest threats to mental well being for kids especially and how to mitigate it
• Her encouragement to dance every day!

Resources We Mention

• Touching Two Worlds: A Guide for Finding Hope in the Landscape of Loss by Sherry Walling, PhD
• The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.
• The Gift of an Ordinary Day by Katrina Kenison

Episode Highlights With Todd Kashdan

• Why he wrote a book on insubordination and all the connotations attached to that word
• The reason we are seeing a higher percentage than we’ve ever seen of people questioning societal norms
• What makes people want to cling to the status quo
• How understanding this affects his parenting style and his relationships
• Why disagreeing can be extremely beneficial to a group and why it can be the most caring thing to do
• What minority influence is and why it is important to understand
• Strategies we can use to have more effective groups, friendships and work environments
• Stories of dissenters who have changed history
• Ways to nurture our kids curiosity
• Why play is a virtue and how curiosity and play are the antidote to many of our current problems
• How to increase resilience and well being
• His strategy for microtransitions that can help overwhelm

Resources We Mention

• The Art of Insubordination: How to Dissent and Defy Effectively by Todd Kashdan
• Todd Kashdan - Website
• Self-Compassion: The Proven Power of Being Kind to Yourself by Dr. Kristin Neff 
• The Blank Slate by Steven Pinker
• Shadow Syndromes: The Mild Forms of Major Mental Disorders That Sabotage Us by John J. Ratey

Episode Highlights With Shawn Wells

• The experience that drastically shifted his own life and helped him find self love
• Important caveats for women when it comes to supplementation
• Why most research on supplements is done on young males and what to understand if you aren’t in this group (age, gender or ethnicity)
• The things women have a greater need for and can benefit from supplementing
• How much protein he recommends for women
• What it means for protein to be thermogenic
• Why women need more muscle and what this doesn’t make women bulky
• What leuine is and why it is important
• Creatine for women - what to know and how it can slow aging
• The surprising benefits of baking soda and how it enhances performance (and why it is the most disease fighting compound he has seen in research)
• 75% of the population is deficient in magnesium and how to fix this
• His take on how to support hormone health
• What spermidine is and how it can be beneficial and correlates to longevity
• How mortality is directly tied to mitochondrial health
• Top ways to increase mitochondrial health
• His take on niacin and how to use it to slow aging
• Supplements that enhance NAD and what to be careful of
• His stack: NMN, Fissitin, COQ10, and PQQ
• What ergothianine is and why he’s excited about this supplement
• Supplements he suggests that women avoid

Resources We Mention

• Shawn Wells website
• The ENERGY Formula by Shawn Wells
• Grip strength tester - Amazon
• Mag breakthrough from biOptimizers (magnesium)
• NativePath Collagen
• The Four Agreements by Don Miguel Ruiz

Episode Highlights With Gabby Bernstein

• How she learned how to ride a unicycle!
• What inspired her current work and her most recent book
• Why there is a tendency to minimize trauma or compare it to others
• How to use things like somatic therapies and IFS to process and release trauma
• Trauma is the inability to be present
• What somatic experiencing therapy is and how it can help
• Practices to help regulate your nervous system if you’ve experienced trauma
• Her mental health first aid kit and how to use these tools
• Maternal mental health tools and why as moms, it is so important to take care of our own mental health
• Why she's trying to break the stigma of medication for mental health when needed
• Her journey with postpartum depression and how she moved past it
• What it means to reparent yourself and how this can benefit your children

Resources We Mention

• Happy Days: The Guided Path from Trauma to Profound Freedom and Inner Peace by Gabrielle Bernstein
• The 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 Wolynn
• Living in the Light: A Guide to Personal and Planetary Transformation by Shakti Gawain

Episode Highlights With Nadine Artemis

• Her fascinating family history and a family member that inspired the James Bond series
• What the oral microbiome is and the dentinal lymphatic system
• Why blood sugar might matter more than sugar in the mouth
• The fascinating way the oral ecosystem works
• Acid theory of cavities and why this might be wrong
• How diet and lifestyle affect oral health
• Ways to keep the bacteria in the mouth in balance, without killing the beneficial bacteria
• How to get white teeth naturally
• Are 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 inside
• What oil pulling is and how to use it
• Why we need MORE sunshine… not less
• 67% of wisdom teeth removals are not needed
• What to keep an eye on if you have had teeth removed (including wisdom teeth), a root canal or other major mouth surgery

Resources We Mention

• Nadine Artemis - website
• Holistic Dental Care: The Complete Guide to Healthy Teeth and Gums by Nadine Artemis
• Successful Self-Dentistry: How to Avoid the Dentist Without Ignoring Your Teeth by Nadine Artemis
• Wellnesse Toothpaste
• Just Thrive K2-7
• This Light in Oneself: True Meditation by J. Krishnamurti
• The Revolution from Within by J Krishnamurti
• Rumi books

Episode Highlights With Dr. Kulreet Chaudhary

• How she got into martial arts and Tai Chi
• Her start in sound therapy when she was just nine years old
• How sound healing works and how quantum biology is helping us understand it
• Sound and light therapies to impact the vibrations of the body
• What brain entrainment is and how sound affects it
• Why we are wired to receive sound and how different sounds affect us
• How ultrasound is one example of how sound is used in medicine but how there is a long way to go
• The vibrational frequency of different organs and how sound can help impact them
• What the chakra mantra is and how it can help our bodies
• Sound therapies you can do yourself that help balance the body and mind
• How we are impacted by the sounds of our silent minds every day
• Ways to turn on your neuroendocrine balancing system with sound
• How sound can help heal trauma
• Mantra means “through the mind” and how a mantra can help clear trauma
• How even our language and the sounds of our words affect ourselves and others
• Ways to find sounds that line up with traditions or beliefs you have
• One calming frequency she is finding people need more and more right now that helps with anxiety

Resources We Mention

• Chakra Chants
• Kulreet Chaudhary MD - website
• Healthy Directions
• Sound Medicine: How to Use the Ancient Science of Sound to Heal the Body and Mind by Kulreet Chaudhary M.D.
• Sound Medicine Course
• The Prophet by Kahlil Gibran

Episode Highlights With Mimi Bouchard

• How she got into meditation
• What separates her superhuman app from other meditations
• Why her purpose is to help people feel more alive
• How she didn’t like meditation for a long time
• The way she overcame an eating disorder and changed her body with visualization and meditation
• How to use these mental rehearsal meditations to reprogram the mind toward where you want it to go
• Answering the question of “who am i” and why it can be so tough
• How she uses journaling to improve her life
• Some of her writing prompts for meditative journaling
• Why it is so important to know that you are 100% responsible for your life
• Her own personal 80/20 for health and her non-negotiables

Resources We Mention

• Superhuman App - Use code wellnessmama for 6-week free membership only redeemable on the website
• Success Principles by Jack Canfield
• Women'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 Hardy
• Becoming Supernatural: How Common People Are Doing the Uncommon by Dr Joe Dispenza
• Mind to Matter: The Astonishing Science of How Your Brain Creates Material Reality by Dawson Church

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’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 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 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 Cochrane

• Her fascinating story of moving here from Cuba as a child and how this influenced her mindset
• How she went from institutional finance to health and wellness
• What the Wildatarian Diet is and how she built it out
• What the Cochrane Method is and how it helps look at the whole picture
• The role viruses, bacteria, and fungus play in gene expression
• Why genes are only a small part of health, but an important one
• Ways to influence your genes to your advantage 
• How herpes viruses can be latent in the body and impact health
• The way viruses (including strep) are linked to autoimmunity 
• What biofilms are and what to do about them
• How thoughts directly affect our biology 
• Why stress hormones are a  “dirty cupcake” for our health
• The role insulin plays in longevity and aging 
• Why she uses berberine for insulin health
• The supplements she takes every single day and why
• What amyloids are and why they are important 
• And more!

Resources We Mention

• Teri Cochrane’s website
• Teri 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 Cochrane
• Bruce Lipton books
• Izabella Wentz books
• Sinclair 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 Wallace

• How childhood wounds can express in our lives, even if we don’t know we have specific trauma
• The way childhood wounds show up in adult relationships
• Differences between traumatic events and if they are traumatizing or not
• How what happens after an event is often more important than the event itself 
• Why trauma isn’t just assault and physical abuse
• The reason emotional neglect can be more harmful than physical abuse
• How trauma and wounding are a continuum
• The way our brains and bodies cope with trauma and how our personalities develop protective responses
• First steps to recognizing and starting to unpattern childhood wounds
• How to deactivate default survival codes 
• The somatic connection to working through childhood wounds and how to develop the body awareness
• Witness, befriend, validate, and eventually release 
• What attachment wounds are and how to recognize them
• Why many of these wounds often bubble up when we enter primary relationships and start creating families
• How to find a trauma-informed therapist to help work through this
• What the Internal Family Systems Model is and how this method works
• Her Relational Healing Lab approach
• What emotions are and tools for helping our kids have a better emotional vocabulary from a young age
• And more!

Resources We Mention

• The Relational Healing Podcast with Dr. Tanner Wallace
• Dr. Tanner Wallce on Instagram
• Complex PTSD: From Surviving to Thriving by Pete Walker
• No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model by Richard C. Schwartz
• Emotion

Today on the podcast, I’m here with Dr. Joel Warsh, a board-certified pediatrician in Los Angeles who specializes in integrative medicine. We talk all about raising healthy kids using integrative pediatric options by combining Western and alternative medicine. One of my favorite quotes from this episode is, “It’s not a doctor’s job to tell people what to do, it’s a doctor’s job to teach people what to do.” And he does a lot of teaching in this interview.

We touch on different aspects of pediatric care and integrative medicine today, including all the hot topics such as what to do about a fever, ways to address things like eczema and allergies, why all childhood illnesses are on the rise, what to do about behavioral issues, why the vast majority of illnesses can be resolved at home, why he rarely prescribes antibiotics, and so much more.

He offers peace of mind for parents about how most childhood illnesses pass quickly on their own and don’t actually need care, but he gives advice on what to do if you encounter one that does require medical attention. So, without further ado, let’s learn from Dr. Joel.

Episode Highlights With Dr. Joel Warsh

• Why parents are increasingly frustrated with the current medical system
• How working with your pediatrician should be a partnership
• The reason illnesses are on the rise, even in children
• Difference between conventional care, which treats acute illness, and optimal care
• Why diabetes rates in children have doubled in the last two years
• His SEEDS of health for kids: Stress, Environment, Exercise, Diet, and Sleep
• The number one thing we can do to change our health
• Why cooking at home is one of the best health changes you can make
• The benefits of working with a team of doctors instead of a single doctor
• How often medication is actually necessary vs. the vast majority of illnesses that get resolved without it
• Why avoiding antibiotics when they aren’t needed is so important
• The reason he almost never prescribes antibiotics and uses them less than 1% of the time
• Why a fever isn’t usually a bad thing and what to do about it
• Natural ways to tackle a fever or minor illness
• Why it’s important to remember that it’s normal for kids to get sick
• How Western and alternative medicine are starting to blend together
• The three big things that parenting books get wrong about raising healthy children
• How kids are more frequently labeled with behavioral concerns now
• What the most important thing often missed in medical care
• How changing our kids’ diets can improve symptoms and reduce chemical exposure/overload

Resources We Mention

• Dr. Joel’s website
• Dr. Joel’s Instagram account
• Guinness World Records 2022
• Elderberry syrup recipe
• Genexa Remedies for Kids
• Pos

I’m here today with Peter Crone, who does amazing work around subconscious beliefs, past trauma, and patterns from childhood. Since I shared some of my trauma, I’ve received follow-up questions about tangible things we can do to heal, which is why I wanted to have Peter on the podcast!

Peter’s story is fascinating — his mother passed away when he was seven, and his father when he was 17. This led him to a fear of loss, which was triggered when his first romantic relationship ended. He faced a lot of sleepless nights until he realized that life is uncertain and the answer to most of his problems was found in three simple words: I don’t know.

He went on to explore how the mind influences our lives and works with professional athletes, entertainers, and all kinds of global organizations around this concept.

In this episode, Peter challenges the subconscious patterns that show up in our adult lives. We also delve into consciously interacting with our children so that maybe they can enter adult life with fewer subconscious patterns. I hope you enjoy this episode!

Episode Highlights With Peter Crone

• The story of a hit-and-run accident that allowed Peter to help someone in a powerful way
• What our main obstacle to freedom is
• How who you think you are keeps you from actually being who you are
• How the loss of his parents when he was young helped him understand trauma
• Why the feeling of not being enough is almost universal
• The reason that anywhere there is resistance, there is suffering
• Different types of trauma and where they show up
• Why acceptance is the first step to healing
• How traumatic childhood experiences can lead to physical health problems (like Hashimoto’s for me)
• The importance of recognizing that we are clueless, the future is uncertain, and how to find freedom in this
• Ways to be more mindful of language and why this is important
• The reason problems are often just symptoms of subconscious constructs
• Power of imagination and how it fits into healing
• Your kids will rarely succeed at listening to you, but they will always succeed in becoming you
• How children learn by mimicking and why this is important
• How to move into compassion in interactions with people
• His advice for parents on helping avoid some of these patterns and embrace creativity and imagination
• How to maintain the joy of possibility in our kids as much as possible
• What true happiness is and how to transition to joy
• How to transcend happiness and sadness as both parts of the human experience
• Why happiness, in the way we often think of it, is impossible and why this is beautiful
• The importance of making room for all of our emotions

Resources We Mention

• Peter’s website
• Connect with Peter on Facebook
• Connect with Peter on Instagram
• Peter’s courses and workshops
• I Am That by Sri Nisargadatta Maharaj

More From We

Today I’m here with Paul Jaminet, who had a very strong early influence on me with his “Perfect Health Diet.” As a key leader in the health and wellness world, he also influenced people like Chris Kresser and Mark Sisson. If you aren’t familiar with Paul, he’s MIT-educated in both physics and philosophy and has a Ph.D. in physics. After working in astrophysics, Paul became an entrepreneur and then transitioned into the natural health world after he experienced his own health problems.

Paul’s also the founder and president of Angiex, a biopharmaceutical company developing novel therapies for solid cancers. It’s built on discoveries made by his wife and co-founder, Shou-Ching. They created a new class of cancer drugs, and so far the results are absolutely astounding! Normally I am not a big proponent of pharmaceuticals, but I actually invested in this company because of its potential.

We talk about a wide range of topics from diet and natural health, circadian biology, and these novel cancer treatments. And without further ado, let’s jump into this fascinating episode.

Episode Highlights With Paul Jaminet

• What the Perfect Health Diet is and how Paul created it
• How the work of Art DeVany impacted his work and what he learned in his own experimentation
• The reason he thinks carbohydrates are important (within a certain ratio)
• Paul’s own health struggles that led to his research and experimentation for the Perfect Health Diet
• The gut, carb, thyroid connection and how to understand carb needs
• How cycling fits into an evolutionary approach and how to use it effectively
• Key lifestyle and nutrition interventions for health and how circadian biology plays a pivotal role
• How he shifted into cancer research
• Paul and his wife Shou-Ching’s work on effective cancer treatments and what sets them apart
• The innovative way they are taking a two-prong approach to cancer treatment that is much less toxic and appears to be much more effective in initial trials
• Natural vs pharmaceutical approaches to cancer and how they work best together
• The things people don’t know or understand about his areas of expertise
• And more!

Resources We Mention

• Perfect Health Diet website
• Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat by Paul Jaminet
• Zero to One: Notes on Startups, or How to Build the Future by Peter Thiel

I’m really excited to have Sara Gustafson back on the podcast today and we focus on the mental, emotional and spiritual side of women’s health. We went deep in our first episode on the physical and medical side and the mismatch between men and women both in research and treatment. But, we ran out of time before we could really delve into these other areas.

Today, we cover what she calls the four feminine archetypes and how those each relate to women in various periods of their lives, and even in a smaller basis throughout the month. She works with many women in resolving trauma, working through health problems, and a lot more. She’s a CHEK practitioner and has direct experience helping a lot of people work through issues, both physically, mentally, emotionally. We go into some really interesting topics like intuition, balancing those archetypes, and having a proper amount of each in our lives.

I’m excited to share it with you. Let’s jump in!

Episode Highlights With Sara Gustafson

• What an archetype is and the most common ones within the heroes journey
• The four specific feminine archetypes are and why they are important
• How these archetypes play a role in health
• What happens when we become detached from the archetypes
• The shadow of these archetypes and how they express themselves
• How overexcited or underdeveloped archetypes can express
• What happens when a woman isn’t allowed to express one of these archetypes
• The seven dark arrows and how they affect relationships
• How doing the work can sometimes lead to relationship problems and how she helps counteract these
• Ways to nurture intuition
• A reason to write down dreams
• How to use artwork for inner processing
• Why Sara paints everyday and how she starts her day

Resources We Mention

• Primal Pride
• Dreaming Yourself Awake: Lucid Dreaming and Tibetan Dream Yoga for Insight and Transformation
• Dreaming on Both Sides of the Brain: Discover the Secret Language of the Night
• Inner Work (Audiobook)
• The Undiscovered Self: With Symbols and the Interpretation of Dreams

This podcast is all about real solutions for orthopedic and musculoskeletal pain. I’m here with Dr. Josh Levitt, who draws on the science of both conventional and natural medicine and has a really unique approach to dealing with musculoskeletal pain and orthopedic pain. He shares his wide-ranging approach to this and why it’s much more than just addressing the acute pain. He also talks about how he got started as a naturopathic doctor, the root causes of pain, the mind-body connection, understanding inflammation and how it relates to pain, and so much more!

He’s also the founder of upwellness.com, which is a new company. I’ve been using some of their products and am really enjoying them. While we touch a lot on pain in this one, he has expertise in a lot of different areas and he is am amazing resource for all of his patients.

Episode Highlights With Dr. Joshua Levitt

• Fun Fact: Why surfing imitates life and what we can learn from it
• How he got his start as a naturopathic doctor (it started with antibiotics)
• The patients he works with most and how he approaches care
• Root causes of musculoskeletal pain
• The mind body connection of pain that we can understand through phantom limb pain
• Why pain is actually in the brain and not the body
• The root of the word inflammation and how this relates to pain
• Why those with chronic inflammation will have a heightened pain response
• The reason he supports vs suppresses the pain/inflammation response
• Why structural problems that cause pain are only part of the equation

Resources We Mention

• Whole Health Natural Family Medicine
• Up Wellness
• Ferdinand the Bull

More From Wellness Mama

• 267: Solving Joint Pain & Why Sports Aren’t Good for Kids With Hunter Fitness
• 473: Aleks Rybchinskiy on Pain, Trauma, and Inner Work for Health and Healing
• Why Balance Is a Moving Target & How I (Sometimes) Hit It

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.

Today’s guest is Dr. Sara Gottfried and this episode goes deep on women, food and hormones. She is such a wealth of knowledge and she is also a personal friend. She is a board-certified physician and practices evidence-based, integrative, precision and functional medicine and we touch on so many different areas today.

We talk about new studies on when metabolism actually changes, a better model of health for women and how to reverse the negative diet mindset, why BMI is a poor metric, the reason that hormone-related problems are on the rise right now, and why hormones are more important than calories. We also touch on the most common endocrine abnormalities, why women are more sensitive to stress, how testosterone is the most abundant hormone in the female body (which I didn’t know), and so much more. Such a fun and informative episode as always!

Let’s get ready to join Dr. Sara!

Episode Highlights With Dr. Sara Gottfried

• Why doctors are trained to gaslight women about weight and metabolism
• How metabolism doesn’t change until over age 60
• A better model of health for women and how to reverse the negative mindset
• Why BMI is a poor metric that is often not helpful for women
• The reason hormone related problems are on the rise right now
• What the most common endocrine abnormality is in women and why this is important
• Why women are more sensitive to stress and how to understand how to manage it
• How cortisol can disrupt other hormones in a cascade
• Why testosterone is the most abundant hormone women have
• The 400 jobs estrogen has in the body
• What range to aim for optimal testosterone for women
• Natural ways to balance hormones, especially testosterone
• How coffee can lower testosterone in women
• The way to leverage exercise to improve hormone levels
• Why calories matter but hormones matter more
• The reason some people don’t do well with high levels of saturated fat
• Why keto doesn’t work for some women and how to adapt it
• How to be metabolically flexible and how to know if you aren’t
• A reason to cycle everything
• How to support hormones through menstrual cycles, perimenopause and menopause

Resources We Mention

• Sara Gottfried MD website
• Dr. Sara’s books
• Become a patient of Dr. Gottfried’s
• Levels monitor
• How to Change Your Mind by Michael Pollan
• Dr. Christiane Northrup’s PBS Special

More From Wellness Mama

• 506: Dr. Daniel Kalish on Aging, Mitochondria, Hormones, and Longevity
• 309: How I Overcame Trauma (and Lost 50 Pounds)

Meet Paul Chek, a well-renowned expert in the fields of corrective and high-performance exercise kinesiology, stress management, and holistic wellness. He’s the founder of the CHEK Institute and a coaching program by the same name, and he’s the host of the podcast, Living 4D with Paul Chek.

This conversation isn’t about just one topic, but many many interesting ones. We explore the idea that our mental belief systems and the thoughts that we have internally drastically affect our health in a very real and physical way. Paul talks about how to address some unconscious beliefs that might be holding us back, especially in terms of motherhood.

I think this is a very educational episode and probably pretty surprising. I would encourage you to listen to it with an open mind, and I’m very curious to know your opinion once you do!

Episode Highlights With Paul Chek

• How Paul got into the world of holistic health 37 years ago
• Why his day starts at 3 am
• How his system of four doctors developed and how he teaches his practitioners this process
• The four categories that no philosophy can be reduced below: Happiness, movement, diet, and quiet
• Why unbound play is so important for us all
• What control fatigue is and how to manage it, especially as a mom
• How to avoid burnout and “stinking thinking”
• The importance of your mental diet, not just the food you put in your mouth
• Why moms especially can struggle with taking care of themselves and the unconscious beliefs at the root of this
• How long-term elevated cortisol levels can lead to a cascade of thyroid and neurotransmitter issues
• What research shows on the healthiest tribes in the world and what we can learn from them
• Why to ask yourself if your belief system is worth challenging
• The “name it, blame it, tame it” technique
• Why to identify what your most important unmet task is
• Why you have a 38-60% chance of manifesting a disease you believe you have due to the nocebo effect
• How curiosity is the antidote to unconscious beliefs
• Ways to be present and impactful as a parent
• The four factors most likely to lead to addiction: perfectionism, intensity, negativity, need to know
• And more!

Resources We Mention

• CHEK Holistic Lifestyle Coaching Program Level 1 Paul Chek’s online program (Use code wellnessmama15 for 15% off)
• How to Eat, Move, and Be Healthy by Paul Chek (Use code wellnessmama15 for 15% off)

Other Books Recommended by Paul Chek

• Switch: How to Change When Change Is Hard by Chip and Dan Heath
• It Didn’t Start With You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle by Mark Wolynn

I’m here with Cynthia Thurlow, who is the CEO and founder of the Everyday Wellness Project. She’s also a nurse practitioner and a globally recognized expert when it comes to intermittent fasting and nutritional health. In fact, she has a TED talk on intermittent fasting that has been watched over 8 million times!

We go really, really specific on the differences between fasting for men and women, how to fast without stressing out your body, and some really important reasons to stop snacking. If you fast or practice time-restricted eating (or are considering it), this is the episode for you!

Episode Highlights With Cynthia Thurlow

• The reason for the differences in fasting between men and women
• How to navigate fasting as a woman during fertile years
• The time of the month that it is better not to do much intensive fasting
• A reason to stop snacking
• The importance of hydration and electrolytes with any type of fasting
• How snacking keeps insulin elevated and makes weight loss difficult
• The reason our body (liver especially) needs a break from food between meals
• What the mitigating motor complex is and why it’s important
• Why not to over-exercise and what we get wrong about this
• The importance of electrolyte balance, especially during fasting
• How fasting changes after menopause
• Her tips for mitigating stress and staying in parasympathetic mode
• And more!

Resource We Mention

• Cynthia Thurlow
• Levels
• Everyday Wellness Podcast
• TEDx Talks by Cynthia Thurlow
• The Unhealthy Truth by Robyn O’Brien
• Salt Sugar Fat by Michael Moss
• Metabolical by Robert Lustig

More From Wellness Mama

• 455: Gin Stephens on the Real Deal About Intermittent Fasting for Women
• 444: The Rain Barrel Effect, Inflammation, Fasting & Hormones With Dr. Stephen Cabral
• 345: How to Use Circadian Fasting to Improve Health & Slow Aging With Dr. Amy Shah
• 255: Dr. Valter Longo on a Fasting Mimicking Diet and Increasing Healthspan
• 201: Understanding Fasting & Keto for Women (Even During Pregnancy or Breastfeeding) + Instant Pot Tips
• 134: Five Benefits of Fasting, Autophagy, Diet Variat

Did you know 80% of all autoimmune diseases and 90% of fibromyalgia diagnoses are in women? And (less surprisingly) that women experience more anxiety and PTSD than men?

This episode separates fact from fiction when it comes to how men and women differ on the physiological, limbic, semantic, biochemical, and physiological levels. Sara Gustafson is a holistic tech practitioner and a women’s health researcher from Austin, Texas. She has a lot of expertise in many areas, but today we’re digging into tough questions like why medical studies focus on men, what factors in our modern world affect women more than men, and how to use this knowledge for better health.

Episode Highlights With Sara Gustafson

• The problems that arise when studies look primarily at men but women receive the same treatments
• A fascinating hormonal difference that affects how women respond to viruses
• The surprising reason so many Alzheimer’s patients are women
• Two items that we use on a daily basis that were designed on the measurements of women and not on the average man
• How we can understand and use knowledge of cellular differences based on sex to better help everyone
• A metaphysical link to chronic disease symptoms and why this affects women more
• The surprising statistic of how much work women do, unpaid and paid
• Why autoimmune disease often comes from a feeling of not feeling like you have worth or that you aren’t good enough
• The link between breast cancer and disease and self-sacrificial emotions
• A short exercise to help get emotionally unstuck by asking “is this true?” and “what else could be true?”
• The cortisol connection: how our cortisol response is still pumping out cortisol for a 24 hour period after a stimulus
• Drastic differences between cortisol patterns in response to stress in women and men
• Why Sara recommends reading a lot of books written before 1989!
• And more!

Resources We Mention

• Primal Fusion Health
• Primal Pride

More From Wellness Mama

• 486: Sara Gustafson on the Four Feminine Archetypes and Finding Purpose
• 455: Gin Stephens on the Real Deal About Intermittent Fasting for Women
• 246: What Women Need to Know About Heart Health With Dr. Mark Menolascino
• 201: Understanding Fasting & Keto for Women (Even During Pregnancy or Breastfeeding) + Instant Pot Tips
• 93: How to Avoid the Most Common Fitness Mistakes Women Make
• 204: The Rise of Autoimmune Disease (& How to Thrive Even If You Have It) With Dr. Guillermo Ruiz
• 115: Decoding Autoimmune Disease with Dr. Tom O’Bryan

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.

Know much about quantum technology? Me neither! I will be the first to admit this is a field I definitely do not fully understand but I’m still very much excited to learn about it. I’m here with Philipp Samor von Holtzendorff-Fehling, a coach, entrepreneur, and the founder of a company called Leela Quantum Tech. His company works with quantum energy technology, which works to support health on a cellular level.

In this episode, we go into what quantum energy therapies can do and the roots of understanding how the body is able to heal itself. Philipp has been able to make some really surprising changes in a lot of people using some of this technology, including some pretty drastic HRV changes, which is a significant marker for health.

This is a complex topic, but one with so much promise. Take a listen!

Episode Highlights With Philipp of Leela Q

• What the primal healing human frequency is and how this can benefit us
• The measurable results of meditation
• Understanding quantum energy and how this impacts us on a cellular level
• Why the body is able to heal itself and how we unlearn that
• The surprising HRV changes from quantum devices
• What dark field microscopy is and how it shows changes from quantum fields
• Understanding EMFs (from someone who used to be an executive for a cell phone company)
• The measurable results of meditation
• How quantum energy devices can be used to harmonize and neutralize EMFs
• And more!

Resources We Mention

• Leela Quantum Tech (Use code WELLNESSMAMA10 through this link for 10% off! Expires one month from podcast air date.)
• Private Quantum Power Group on Telegram
• Siddhartha

More From Wellness Mama

• 456: Rian Doris on Harnessing Flow States for Accelerated Learning and Peak Performance
• 433: The Energy Paradox: What to Do When Your Get-Up-and-Go Has Got Up and Gone With Dr. Gundry
• 416: Q&A: Supplements, EMFs, Protein Snacks, First Principles, and More
• 203: Hidden EMF Dangers and How to Mitigate Them With Geobiologist Brian Hoyer
• 193: How to Protect Your Family From the Rise of 5G & Other EMFs

What did you think of this episode? Any questions we can answer on this topic? 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.

Today’s guest is going to be of special interest to any of you natural health or functional medicine practitioners out there, whether you’re already in practice or just thinking about getting into this field. Seth Conger has been a business leader and innovator in the functional medicine world since 2013. He’s helped bring several businesses to seven figures and beyond. He also created a cognitive decline and Alzheimer’s startup geared at helping people in those spaces.

Seth is now the COO of Freedom Practice Coaching, a company that helps practitioners reinvent and maximize business and client outcomes. We go deep into some practical tools practitioners can use to grow as entrepreneurs. We also talk a lot about functional medicine in general and the direction it should hopefully go over the next few decades. It’s a truly fascinating topic and I learned so much!

Episode Highlights With Seth Conger

• How life’s most unexpected experiences (for him, becoming a truck driver) can open doors you never thought possible
• The functional medicine difference: working from symptoms to root cause and first principles
• Why not to run your small practice like a hospital or corporation (and what to do instead)
• The need for business education in the doctor/naturopath sector
• Why the acute care model in the U.S. isn’t enough, and how to rethink the system
• The importance of creating an emotional connection with the patient in good, long-term holistic care
• Techniques for developing effective health programs to get the patient to their destination
• How to recognize when it’s time to grow your team/practice
• Why marketing and advertising on its own is not enough
• Seth’s experience with neurofeedback and biofeedback, and its impact on brain health
• An important lesson he learned from a business launch failure
• How to adjust and reinvent as a practitioner in a post-COVID world
• And more!

Resources We Mention

• Freedom Practice Coaching
• Get Seth’s free 14-page “Packaging Your Services Blueprint Guide” here
• Seth Conger et al, Reversal of Cognitive Decline, Journal of Alzheimer’s Disease and Parkinsonism
• The Psychology of Money by Morgan Housel
• What’s Within You: Your Roadmap to Living Life With No Barriers by Tom Lillig and David Shurna

More From Wellness Mama

• 407: Working Toward Financial Independence and Time Freedom With Joe DiSanto
• 254: Business, Lifestyle, and Routines With The Skinny Confidential
• 240: How Ethical Businesses Are Changing the World With Thrive

This episode gets into some really cool science, even more than usual! It’s about neurosurgery, specifically in spinal health, but we dive into also brain health, and so much more. I am here with Dr. Marcella Madera, whose bio is so impressive. She is board-certified by the American Board of Neurological Surgery. Not only that, she is world-renowned in the surgical treatment of conditions of the spine, including degenerative spine disease, spine tumors, and degenerative deformity.

What’s really impressive is that Marcella combines the cutting edge of surgical treatment with alternative and even energy therapies. She shares the incredible results she’s getting for her patients and how these therapies can translate into other areas of life as well.

Episode Highlights With Dr. Marcella Madera

• Why Marcella chose to make neurology/the nervous system her specialty
• How her holistic education reinforced her success as a neurosurgeon, resulting in an integrative practice
• Indicators that you might need surgery for spinal issues vs. more non-invasive options
• The role of aging in brain and spinal health, and how to age gracefully
• Why the research is pointing to the need for biologic decoding when addressing these problems
• Common causes of back pain, and natural solutions to try
• How to combat inflammation, a root cause of pain and disease, with energy work
• Simple lifestyle changes that can make a real difference in spinal and overall health
• How to learn your “real” age by testing your DNA methylation
• Dr. Marcella’s take on nootropics and whether they’re safe and effective for moms
• And more!

Resources We Mention

• Austin Integrative Spine
• Energy for Success
• The Sound and the Fury by William Faulkner
• Power vs Force by David Hawkins MD

More From Wellness Mama

• 260: Why the 21st Century Is at War With Your Spine With Ty Carzoli
• 435: The Cause (and Solution) of Back and Neck Pain With the Neck Shaper
• 399: Chronic Pain: What’s Wrong With the Normal Approach and How to Fix It With Dr. Yoni Whitten
• 418: Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness With Dr. Perlmutter
• 238: Using Neuroplasticity to Rewire Nervous System or Brain Disorders With Carol Garner-Houston
• How to Stimulate Vagus Nerve Function to Reduce Inflammation and Support the Brain

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.

I’m here with Dr. Jennifer Tippett, a licensed clinical psychologist in the Denver Metro area. Dr. Tippett has been working with patients with mental illness and substance misuse for a decade. She’s the director of the Substance Use Disorder specialty at the University of Denver’s Graduate School of Professional Psychology, where she teaches the sequence of graduate-level courses about the neurobiology of trauma, addiction, and behavioral addictions. She also has a small private practice where she provides psychedelic integration and ketamine-assisted psychotherapy.

I wanted to have her on because these things have been helpful to me in my own life, and because we’re likely going to see the clinical legalization of substances in the United States in the next couple of years. I think education around this topic ahead of time is vitally important, as it can be easily misunderstood or even misused.

Episode Highlights With Dr. Jennifer Tippett

• The astounding research on certain therapies for PTSD and severe trauma
• How these therapies can have a lasting effect without continued use
• The downsides of SSRIs and what to be aware of
• How trauma lives in the body and how this gives us a window to address it
• The role of somatic therapies in trauma processing
• How ACE (adverse childhood experiences) play a role in the trauma response
• Clinical research on ketamine and how it is being used in patients with depression
• The vital importance of integration for processing any type of trauma or trauma therapy
• Why couples are each other’s perfect triggers and how to reframe couple disagreements
• Complementary and alternative therapies that work with these types of therapy
• The surprising roots of the stigma around psychedelics
• Important safety and risk information
• Problems and barriers with access to these therapies for people who need them most
• What the future holds for clinical use of psychedelics and ketamines
• And more!

Resources We Mention

• Dr. Jennifer Tippett
• The Body Keeps the Score
• Daring Greatly

More From Wellness Mama

• 513: Tanner Wallace on Childhood Trauma, Attachment Wounds, and How to Heal
• 504: Paul Austin of Third Wave on Understanding and Using Psychedelics for Transformation
• 491: Peter Crone on Freedom From the Prisons of the Subconscious Mind
• 483: Mark Wolynn on Why It Didn’t Start With You, Inherited Trauma & How We Heal
• 470: Amy Emerson of MAPS on the Future of Psychedelic Assisted Therapy & Research
• 447: Kambo Frog Medicine for Detox, Healing, and Trauma Release With Todd Shipman
• 445: Understanding Consciousness, Ego & How to Reduce Suffering With Polymath Dr. Ted Achacoso

Welcome back to Ted Achacoso, one of the smartest doctors and human beings on the planet, for the second part of last week’s episode. In our first interview, we talked about consciousness, suffering, ego, and a lot of other topics related to that. Today we take it a step further into some controversial waters, the substances called psychedelics and their possibilities from a medical and neurological perspective.

I would encourage you to listen to this episode with an open mind, not only because you’re hearing from one of the smartest people in the world, but because these substances, while often misunderstood, have truly life-changing potential. I know this firsthand from my own experience with several of them, which were instrumental in healing some personal trauma in my past.

Episode Highlights With Dr. Ted Achacoso

• What ketamine is and how it can be used therapeutically
• How ketamine can do a DNM reset
• The way ketamine inhibits the inhibitor by taking away from the task positive network
• How psychedelics calm the default mode network to allow for emotional recovery
• How the 5HT2a receptor affects mood and why these substances can be a great alternative to other depression medications
• What psilocybin, DMT, and MDMA are and how they affect the brain, body, and consciousness
• How psychedelics are to the mind what a telescope is to astronomy and a microscope is to biology
• “Meditation is like a mental gym and psychedelics are like steroids for your mental gym”
• What psychedelic therapy is and how it is being used in research for things like PTSD
• The research happening at Johns Hopkins
• How they are so safe that we can say that no one has actually died from certain psychedelics
• Why psychedelics are by their nature non-addicting
• Who should be very cautious or not use psychedelics
• The importance of being in therapy when considering using these substances (and the importance of integration after)
• Important safety notes related to all of these substances
• The science of how psychedelics affect and can benefit the body too!
• Why ketamine has been approved for treatment-resistant depression (and where to find it)
• And more!

Resources We Mention

• https://www.homehope.org
• https://biobalanceinstitute.com
• 445: Understanding Consciousness, Ego & How to Reduce Suffering With Polymath Dr. Ted Achacoso
• 437: Health Optimization Medicine, Nootropics, and Anti-Aging With Polymath Dr. Ted Achacoso
• Troscriptions– Use code WELLNESSMAMA for 5% off
• Santa Sold Shrooms
• Ryan Holiday books on Stoicism

Dr. Mark Hyman hardly needs introduction, but just in case, he's an internationally recognized speaker, 13-time New York Times bestselling author, and renowned physician in the field of functional medicine. Dr. Hyman is here talking about his newest book The Pegan Diet: 21 Practical Principles for Reclaiming Your Health in a Nutritionally Confusing World, a paleo-vegan book that promises to end the dietary wars once and for all!

Dr. Hyman delves into the roots of functional medicine today, and why a nutritious diet isn't a one-size-fits-all approach. Take notes on this one... it is jam-packed with advice you won't want to miss!

• What paleo and vegan diets have in common
• How Dr. Hyman's views on food have changed over the years, and why
• The role of phytochemicals (and why you can't always get enough from food alone)
• What happens to our immune systems as they age
• Why insulin resistance is the most common condition affecting Americans right now
• How to eat if you want to protect the planet
• The new label to look for on food (regenerative organic)
• Success stories from his practice
• Food rules we can all agree on (and end the diet wars)
• And more!

• Dr. Mark Hyman
• GetFarmacy.com
• Dr. Hyman blog post: Why I Am a Pegan (Paleo-Vegan)
• The Pegan Diet
• 21 Lessons for the 21st Century
• Other Mark Hyman books

• 335: How the Food Industry Preys on Children & How to Fix It (With Dr. Mark Hyman)
• 160: What the Heck Should I Actually Eat? With Dr. Mark Hyman
• 416: Q&A: Supplements, EMFs, Protein Snacks, First Principles, and More
• 405: Eat Smarter: How to Use Food to Reboot Your Metabolism With Shawn Stevenson
• 402: How to Use Glucose as a Continuous Health Marker for Metabolic Health With Dr. Casey Means of Levels
• 414: Ancestral Parenting, Biological Norms, Wild Food, and Foraging With Arthur Haines
• What I Learned From Wearing a Continuous Glucose Monitor (CGM) for a Month
• Is Organic Food Worth The Price? What the Label Really Means

Did you enjoy this episode? Please d

You all really enjoyed Shawn Wells the first time he was on, and I’m glad to say he’s back again! Shawn has written a fascinating new book, The Energy Formula, and it’s safe to say we all want more of that!

Just to tell you a little about Shawn, he is one of the world’s leading nutritional biochemists and has personally formulated over 500 supplements and cosmeceuticals, as well as patents on 10 novel ingredients. He is also formerly a chief clinical dietitian with over a decade of clinical experience.

Today we cover some very specific advice on ways you can have more energy, and how this equation is a little bit different for each individual person.

Episode Highlights With Shawn Wells

• The biggest factors for having more energy
• A subtle but important shift in mindset that makes a big difference in health
• What we can actually learn from data and studies (and what the limitations are)
• How to increase compliance and actually stick to changes
• Some simple labs to track to see if something is working for you (HA1c, CRP, oxidized LDL), glucose, HRV, etc
• How to figure out the healthiest diet for you personally
• What sirtuins are and why these matter (for aging)
• Some easy exercise hacks to make it more efficient
• A reason to stop doing cardio
• The power of “I am” statements for creating change
• How a growth mindset helps us improve in every area
• Ways to increase resilience and use hormesis to our advantage
• How stoicism relates to health
• And more!

Resources We Mention

• Shawn Wells
• The Energy Formula by Shawn Wells
• Heads Up Health
• Vitamin D
• 147: Using Heart Rate Variability with HeartMath to Stop Stress & Improve Nervous System Health
• The Four Agreements by Don Miguel Ruiz
• Deep Work: Rules for Focused Success in a Distracted World by Cal Newport
• The Obstacle Is the Way by Ryan Holiday
• Boundless by Ben Greenfield

Did you enjoy this episode? Please drop a comment below or

Sandra Halling is a business strategist who knows how to get the best out of technology. She’s been working on optimizing and organizing systems for just about everything for the last 20 years. Now she brings her corporate experience and strategic thinking to help small businesses and individuals implement Notion, an app I’ve been using and loving lately. If you haven’t heard of it yet, definitely check it out.

Many experts say Notion is a total game changer for how we organize and use information. I’m still learning Notion but I love the clean, visual layout and endless flexibility. I’ll definitely be taking notes on everything Sandra has to say!

Episode Highlights With Sandra Halling

• What Notion is and how to use it for organization and productivity
• How to create a daily journal in Notion
• What a daily homepage looks like
• The difference between tables and pages and how to use them
• What OKR is and how you can use it to reach goals
• How I (Katie) use Notion to keep track of summaries using the Feynman Technique
• What the momentum method is in Notion and how to use it
• Using templates for maximum productivity
• Ideas for using Notion to organize the home, family, and meal planning
• And more!

Resources We Mention

• Sandra Halling Website | Twitter
• Notion
• Otter app
• Start Finishing: How to Go From Idea to Done by Charles Gilkey
• Getting Things Done: The Art of Stress-Free Productivity by David Allen
• Paths to God by Ram Dass
• A New Earth by Eckhart Tolle

More From Wellness Mama

• 403: Whew! 2020 in Review + Experiments, Highlights, and Systems for 2021
• 407: Working Toward Financial Independence and Time Freedom With Joe DiSanto
• 285: How to Have a Miracle Morning and Organize Your Day With Hal Elrod
• 316: 17 Practical Time-Saving Systems for Parents (& How I “Get It All Done”)
• My Favorite Health Apps for Mind, Body, and Hormones

I’m here with Dr. Ian Mitchell, an expert in the field of ozone and many other topics. He’s here to tell us what ozone is, how to use it, and why it can sometimes be a controversial therapy. We also dive into the cautions and what you need to avoid if you’re going to try ozone.

Dr. Ian also explains a cutting edge product called Biocharged that allows you to ingest ozone orally and get a lot of the same benefits you get from using ozone in the blood. I’ve tried some ozone therapy myself and I can’t wait to learn more about this!

Episode Highlights With Dr. Ian Mitchell

• What ozone is (it doesn’t just have to do with the environment)
• Antibacterial and antifungal benefits of ozone therapy
• The pros and cons of ozone delivery systems
• Why ozone isn’t a therapy to use every day
• Cautions when using ozone and why it’s controversial
• Tips to avoid a Herxheimer reaction (excessive die-off)
• How to use an indirect signaling mechanism to deliver ozone
• What causes sugar cravings (and how ozone can help)
• Benefits of ozonated oils and how to use them
• How to find the right dosage for you
• Carbon 60: promising research that it mitigates effects EMF and radiation
• And more!

Resources We Mention

• Biocharged (save 10% with discount code WELLNESSMAMA)
• Silvia Menendez
• Velio Bocci
• Activated charcoal
• The Razor’s Edge by W. Somerset Maugham
• Stalking the Wild Pendulum: On the Mechanics of Consciousness by Itzhak Bentov
• The Universal One by Walter Russell
• Sir Ken Robinson Video:

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.

I’m here with Dr. Yoni Whitten, who is an expert on chronic pain. He’s a lifelong athlete who is no stranger to the physical and mental ailments that can hold us back. He is well-known for his program, Pain Fix Protocol, which blends the latest in scientific research with essential concepts from the field of natural movement, evolutionary health, spinal hygiene, and much more.

In this episode, we really go deep on things like why 1.5 billion people are suffering from chronic pain worldwide, and why so much of the conventional approach to treating chronic pain doesn’t make sense. Even if you don’t struggle with chronic pain, it can help so much with posture and agility overall.

Episode Highlights With Yoni Whitten

• Why 1.5 billion people are suffering from chronic pain (and half of these have back pain)
• The factors that make chronic pain so complex
• What we can learn from five year olds about movement
• The difference between exercise and movement and why it matters
• Why so many chronic health problems could be resolved if people would walk 5-9 miles a day
• How joints wear out even in people aren’t using them
• A funny side effect of wearing heels
• The surprising longevity correlation with being able to get up and down off the floor
• Why NSAIDs are the number one prescribed treatment for chronic pain
• The big mismatch between conventional pain treatment and what the research says
• Ways to improve posture in adults and kids in creative ways
• Why every joint needs to move through full range of motion every day, and how to do it
• How to adopt a healthy movement routine each morning to avoid and fix chronic pain

Resources We Mention

• Pain Fix Protocol – use the code WELLNESSMAMA for discount
• The Wellness and Prevention Paradigm by Dr James Chestnut

More From Wellness Mama

• 482: Katy Bowman on Grow Wild & Optimal Movement for Children and Families
• 481: Dr. Joshua Levitt on Real Solutions for Musculoskeletal Pain
• 267: Solving Joint Pain & Why Sports Aren’t Good for Kids With Hunter Fitness
• 235: Signs of Pelvic Floor Dysfunction & How to Stop Pelvic Pain Naturally With Isa Herrera
• Natural Remedies for Growing Pains

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.

I’m here with someone I deeply admire and I’m incredibly grateful for. Dr. Alan Christianson is a naturopathic endocrinologist who focuses on thyroid function and specifically Hashimoto’s (which I had) as well as hypothyroidism and Graves’ disease.

Dr. Christianson was actually the first doctor to diagnose me (correctly) and guide me to my recovery. He’s also done this for thousands of people in his years of practice.

In this episode, we go deep on, of course, thyroid health, but also things like iodine, weight loss, and some confounding factors that aren’t always considered when it comes to thyroid.

Episode Highlights With Dr. Alan Christianson

• Specific resources to help with thyroid disease
• Some important reasons to consider avoiding iodine with thyroid disease
• Why you likely need less iodine, not more, if you have thyroid disease (this was an important factor for me)
• The hidden source of iodine you’ve probably never considered
• How to know if you’re putting iodine on your skin without knowing it
• What to know about selenium intake and how to get enough without getting too much
• The labs to know to look at for thyroid health
• One lab that confirms the presence of thyroid disease
• The two products you should consider avoiding for thyroid health
• And more!

Resources We Mention

• Connect with Dr. Alan Christianson
• Books by Dr. Alan Christianson
• Maldon Celtic Salt (regular and smoked)

More From Wellness Mama

• 409: The Thyroid Reset Diet to Resolve Thyroid Problems With Dr. Alan Christianson
• 325: Hashimoto’s Update: How I Got to Remission & What I Do to Maintain
• 242: Fighting Thyroid Disease With Food & Recipes for Thyroid Health From Dr. Izabella Wentz
• 118: An At-Home Approach to Balancing Thyroid Hormones with McCall McPherson
• 97: OB & Midwife Aviva Romm on PPD, Thyroid Problems, & MTHFR
• Hypothyroidism 101: How to Boost an Underactive Thyroid Naturally
• How to Know If You Have Hashimoto’s Disease (& What to Do)
• When Iodine Might Be Bad For Your Thyroid

Do you have questions about thyroid health? 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.

Christopher Walker is the CEO and co-founder of an amazing health company called UMZU. He also authored and created The Thermo Diet, a provocative new nutrition and health program. Today he shares his incredible story, from performing surgery on a patient at the age of 16, to his own brain tumor diagnosis at the age of 19 and how he recovered from that.

Oh, and for those of you who have written to me with concerns about husbands and significant others suffering from low testosterone, we address it in this episode!

Episode Highlights With Christopher Walker

• The amazing story of how he first performed surgery at 16
• Why he went through the Duke neuroscience program
• The incredible health journey he undertook after getting a brain tumor
• What the thermo diet is
• The core parts of a nourishing micronutrient-rich diet
• The reason to avoid phytic acid and vegetable oils (hint: your liver)
• A case for focusing on fruits and roots as starches
• The specific things women should pay attention to
• A surprising fitness truth that you are likely getting wrong
• Blockers vs activators and how to pay attention to this
• A reason to do less cardio
• And more!

Resources We Mention

• UMZU Use code wellnessmama for 15% off first purchase
• Thermo Diet
• Thermo Diet Facebook Community
• Think Again Docuseries
• The Vegetable Myth (Video)
• Master Your T: The Definitive Guide to Raising Your Testosterone Naturally
• Thor Program: Resistance Optimization for Hormonal Optimization
• The Art of Worldly Wisdom

More From Wellness Mama

• 308: How to Use Your Hormones to Your Advantage With FloLiving
• 383: Resilience, Mitochondrial Health, Peptides, and Smart Supplementation With World’s Leading Biochemist Shawn Wells
• 387: Ask Katie Anything: Protein, Supplements, Sleep, Parenting, and Shoes
• 294: Using Targeted Nutrition to Alleviate Hormone Related Issues With Dr. Chris Masterjohn
• 196: How the Modern World Is Changing Our Hormones (& How to Create a Balance Plan)
• 10 Tips to

In life, mindset is half the battle — especially when parenting! This episode is all about specific ways we can improve mindset in our homes and set our kids up for success in life. Elliot Roe is a world-renowned performance coach who works with Olympian athletes, Hollywood actors, Wall Street traders, entrepreneurs, and leaders in almost every industry. He hosts the podcast “The A-Game Advantage” and also created an app called Primed Mind that helps people in highly demanding industries unlock their full potential and perform on-demand.

As a dad, Elliot understands the complicated dynamics of parenting and the great potential that comes with that responsibility. I’ve found his techniques really helpful in overcoming my own mental roadblocks, which I can trace back to childhood and adolescence. By learning how to pass on a resilient mindset to our kids, we can interrupt the cycle and avoid giving our kids some of these roadblocks in the first place!

Episode Highlights With Elliot Roe

• How to tap into the subconscious to change your habits
• Why hypnotherapy isn’t what you think it is
• A hidden reason you might procrastinate
• Two key factors behind most of our decisions and personality traits
• Why most of what we don’t like about ourselves can be changed
• Ways to redefine how we look at success and failure
• How to reach a flow state in your life and work
• Steps to building a growth mindset (and passing it on to our kids)
• How to use the Primed app to re-train your emotions
• And more!

Resources We Mention

• Primed Mind app
• Elliot Roe
• A-Game Advantage Podcast
• Mindset: The New Psychology of Success by Carol Dweck
• A New Earth: Awakening to Your Life’s Purpose by Eckhart Tolle
• The Power of Now by Eckhart Tolle
• The Art of Learning by Josh Waitzkin

More From Wellness Mama

• 364: Mindset Strategies to Survive and Thrive as a Homeschooling, Working Parent With Carrie Husse
• 281: Building Resiliency, Mindset and Doing the Impossible With Joel Runyon
• 376: How to Use Everyday Activities to Rewire the Brain for Calmer Kids With Brain Harmony

During quarantine, I’ve heard from many of you asking for help with cravings and weight gain caused by stress and the emotional toll all of this is taking. To that end I brought in Brittany Watkins, one of my favorite people for advice on natural ways to stop emotional eating, control food cravings, and end self-sabotage.

In fact, she’s one of the top experts in the world on using something called Emotional Freedom Technique (EFT), or tapping, which I relied on heavily during my weight loss journey. During that experience I realized I had to do the inner work I had ignored for so long in order to move forward.

Let me say too that I don’t think people need to necessarily be a certain size or a certain weight to be healthy. At the same time, I can’t argue with the fact that my health markers are all in a healthier range now and my Hashimotos is finally in remission. I give Brittany and her methods a lot of credit for where I am today, and I’m excited to share her with you in this episode.

Episode Highlights on The Watkins Method

• How trauma can show up on our body as extra weight
• Ways our bodies store traumatic experiences (even the small ones)
• Why tapping interrupts and retrains our ingrained thoughts and memories
• A strategy for tracing a craving back to an emotion or thought
• The 9 points of EFT and how Emotional Freedom Therapy works
• Ideas for handing down healthy thoughts and behaviors to our children, especially around food
• What led Brittany to finally find the source of her struggles and find peace
• One key question that stops most cravings in their tracks
• And more!

Resources We Mention

• Brittany Watkins
• Previous podcast with Brittany Watkins: 212: How to Release Cravings and Emotional Eating With EFT
• Blog post: EFT: How Tapping & Emotional Freedom Technique Work
• The Inconvenient Truth About Relationships by Arthur Hartz
• Alison A. Armstrong

More From Wellness Mama

• 406: The Case for Keto: Rethinking Obesity and Weight Loss With Gary Taubes
• 371: How Eating More Protein Will Transform Your Metabolism w/ Dr. Gabrielle Lyon
• 317: Tackling Insomnia, Anxiety, Weight, and Hormones Naturally With Esther Blum
• 313: The Tapping Solution to Reduce Anxiety, Stress, and Pain With Nick Ortner
• 87: How to Stop Emotional Eating (From a Nutritionist Who Lost 100 Pounds!)
• 45: How to Lose Weight with Thyroid Problems

This episode brings back one of my favorite guests, and one of your favorites as well, because he is one of the most requested repeat guests. I’m here with Ari Whitten, best-selling author and founder of the Energy Blueprint. I have a tremendous amount of respect for his research and look to him for guidance in many areas.

In this episode, we tackle what is often is a very controversial topic, even though it shouldn’t be — sun exposure! He makes an incredibly compelling case for why sunlight is as important as nutrition or exercise when it comes to health and lifespan. I know that you will learn as much as I did from this, even with all my research in this area, because he goes that deep.

Thanks for being here Ari!

Episode Highlights With Ari Whitten

• The reason the sun is important (beyond just vitamin D)
• Why a vitamin D supplement won’t replace the benefits of the sun
• The relationship between sunlight and all-cause mortality
• Why the research doesn’t show that sunlight is linked to dying earlier
• The reasons why sun exposure is linked to better health and longer lifespan
• A fascinating study that showed that women who got more sun exposure lived longer and healthier
• Why avoiding the sun was as risky as smoking a pack a day of cigarettes
• What malillumination is and why it is as bad as malnutrition
• How sunlight reduces your risk of cancers, heart disease, and diabetes (which can all be more problematic than just skin cancer)
• The different types of light in sunlight and why we need them all
• A strong case for why sunlight does NOT meaningfully increase risk of skin cancer
• Why melatonin is one of the most potent forces for health and how to increase it (hint: it has to do with light!)
• How avoiding the sun might speed aging!
• Why the more sunlight you get during the day, the stronger your brain gets against artificial light
• How Katie eats her sunscreen to be able to handle more sun naturally without sunscreen
• And more!

Resources We Mention

• Ari’s site: The Energy Blueprint
• Follow Ari on Instagram
• Joovv Red Light Devices
• Astaxanthin
• Polypodium Leucotomos
• Article: Skin Types

More From Wellness Mama

• 142: Is Adrenal Fatigue Real or Just Bad Science? With Ari Whitten
• 245: Ari Whitten on Fighting Fatigue and Anxiety With Sauna, Hormesis, NRF2 & Sun Exposure
• 301: How to Use Light to Drastically Improve Health With Matt Maruca
• 209: Sun Protection and Anti-Aging From the Inside Out With Polypodium Leucotomos
• 506: Dr. Daniel Kalish on Aging, Mitochondria, Hormones, and Longevity

Today we’re talking all about finances, side hustles, and entrepreneurship — what you need to know and why this is best time (maybe ever) to start a new venture. I’m here with Ryan Moran, founder of Capitalism.com, a site that teaches entrepreneurs to build businesses and invest. Ryan shares how he turned a $600 investment into an 8-figure company, and ways you can duplicate and build on what he learned along the way.

Many people are certainly feeling financial stress right now, so I think this is an especially timely episode. I hope these tips give you the confidence to take the leap and start putting your dreams into action!

Episode Highlights With Ryan Moran

• How to think outside the box and start a business
• Opportunities available in the market right now
• Why this is the best time in history to be an entrepreneur
• Unexpected benefits to nontraditional education
• Why your ordinary life may be enough to inspire the best business ideas (if you know what to look for)
• The most common mistakes new entrepreneurs make (and how to avoid them)
• How parents can help kids start their own business incubators
• And more!

Resources We Mention

• Ryan Moran
• 12 Months to $1 Million: How to Pick a Winning Product, Build a Real Business, and Become a Seven-Figure Entrepreneur by Ryan Moran
• The Slight Edge by Jeff Olson
• Straight Line Leadership: Tools for Living With Velocity and Power in Turbulent Times by Dusan Djukich
• Primal Kitchen
• The Primal Connection by Mark Sisson

More From Wellness Mama

• 361: Homeschooling and Raising Entrepreneurs With Nathan Barry
• 240: How Ethical Businesses Are Changing the World With Thrive Market Founder Nick Green
• 249: How to Harness Energy & Create Success From the Inside Out With Suzy Batiz of Poo~Pourri
• 85: How to Raise an Entrepreneur: Nurturing Risk Takers, Problem Solvers, & Change Makers
• Why We Are Creating a Business Incubator for Our Kids (And How)

Do you have a business idea? What is your biggest obstacle to getting s

Carrie Husse has been one of the editorial masterminds behind the content on Wellness Mama and is now a homeschooling mom of four. She has a background in print book publishing and made the jump to join the Wellness Mama team in her spare time.

Like my family, Carrie and her husband both work from home in addition to homeschooling. It hasn’t always been an easy road, but at this point she’s addicted to building a flexible, out-of-the-box life where family and career go hand in hand. Reading, traveling, and learning as a family are always at the top of her priority list, as well as keeping up with her ever-growing suburban homestead.

It’s our hope this conversation can at least help lessen the learning curve for so many families in a time of great change.

Resources We Mention

• Carrie Husse LinkedIn & Instagram
• LoonlingLearning/GreenFire Gardens
• Article: Finding the Bare Minimum in Your Homeschool
• Kids Cook Real Food e-course
• Smart Moves: Why Learning Is Not All In Your Head by Carla Hannaford, PhD
• 201 Relationship Questions: The Couple’s Guide to Building Trust and Emotional Intimacy by Barrie Davenport
• Cook Once, Eat All Week: 26 Weeks of Gluten-Free, Affordable Meal Prep to Preserve Your Time & Sanity by Cassy Joy Garcia
• The Wellness Mama Cookbook

Carrie’s Favorite Homeschool Picks

• Catholic Schoolhouse
• This Is Me, The Me I Choose to Be: Mindset Stories to Empower Your Child
• Layers of Learning Series
• Draw the World Series (Geography)
• Bare Books
• Little Story Creator (app for journaling/digital scrapbooking)

In this episode, we’re wading into a controversial area that parents are very concerned about, based on the number of emails and comments I get on the topic. Today we’re tackling HPV or Human Papillomavirus from all the possible angles, from vaccination to root cause approaches.

Since I don’t have personal experience within this area, I’m leaning naturopathic doctor Dr. Doni Wilson. She has an extremely high success rate in helping patients with problems like HPV or abnormal pap smears get back to normal after diagnosis. She goes deeps on underlying causes and factors, including genetic issues, reverse adrenal distress, autoimmunity, cervical dysplasia, and infertility.

p.s. Just in case you think HPV isn’t a concern for you: If you are female, you likely have up to an 80% chance of getting this at some point during your life. If you are male, you may never know if you had this or not, but you may be just as much at risk!

Episode Highlights With Dr. Doni Wilson

• The factors that make a difference in your risk for HPV
• What percentage of people likely have HPV at some point
• How to know if you have it
• Ways to support the immune system after an abnormal pap smear
• The leaky gut connection more doctors need to be talking about
• How many women resolve HPV and get a normal pap smear after
• The amazing protocol that helps 95+% of Dr. Doni’s patients heal
• And more!

Resources We Mention

• Dr. Doni’s website
• Reversing HPV (Live Group Course With Dr. Doni)
• Free HPV Guide
• A New Earth by Eckhart Tolle

More From Wellness Mama

• 247: Vaccine Injuries, Autism, and Homeoprophylaxis With Dr. Jeff Knight
• 109: Vaginal Health, Menopause, and Hormone Therapy With Dr. Anna Cabeca
• 92: A Holistic Pediatrician Talks Ear Infections, Fevers, & Vaccines
• 53: Does Leaky Gut Cause Autoimmunity?
• Leaky Gut Diet: My Experience with GAPS & SCD

Are you concerned about HPV? Is there an angle we didn’t cover? 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.

Joe Cohen won the lottery on bad genes. From childhood he suffered from all kinds of inflammation, fatigue, digestive problems, anxiety, depression, and many other issues his doctors couldn’t seem to sort out. Frustrated by the lack of good information and tools, he threw himself into experimentation and self-learning to improve his health like many of us have. He’s now a self-made “biohacker” and he created the ultimate biohacking resource, a website called SelfHacked.

All this led to his next venture, a biotech software platform for DNA-based health research called SelfDecode. We go deep today into how you can use your personalized genetics to understand how to meet your health goals.

There’s so much to cover here I bet we’ll need to have Joe back for round two, but for now let’s get started!

Episode Highlights With SelfDecode

• A helpful analogy for how our immune system works
• The role of genetics in our personal health
• Why all MTHFR mutations aren’t equal (it depends on your genes)
• How knowing your genetic information can help you figure out the right path to overcome depression
• Ways to counteract your “bad” genes
• Why COVID affects some people more than others
• Diet considerations for someone with the PEMT (fatty liver) gene
• And more!

Resources We Mention

• SelfDecode
• Longevity DNA Report (get 10% off with code WELLNESSMAMA)
• SelfHacked

More From Wellness Mama

• 514: Teri Cochrane on How Genes, Viruses, Emotions, and Stress Impact Health
• 356: How to Improve Your Health Based on Genetics With Joe Cohen From SelfDecode
• 256: Chris Masterjohn on Decoding What Your Body Really Needs
• 329: How to Slow Aging, Fight Inflammation, & Improve Cellular Signaling With Brian Dixon
• 337: Science-Backed Strategies for Happiness Even During Stressful Times (With Yale Professor Dr. Laurie Santos of The Happiness Lab)

Have you ever had genetic testing done? What did it do for your health? 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.

I’m pretty sure every one of us has experienced some level of high stress, especially these days! I am here with Jeff Banman, a former firefighter, U.S. Army Ranger, and CIA Counter-terrorism Operator. He’s made a career of studying successful people and discovering which variables allow them to survive or even thrive in stressful situations. Jeff has taken all he’s learned from years of conducting operations and missions all over the world and applied it to all aspects of modern-day parenting.

Jeff is a parent as well, so we also talk about how to foster this mindset of resilience and strength in your kids from an early age. I think you’ll enjoy this super creative and science-based way to look at adversity as much as I did.

Episode Highlights With Jeff Banman

• What combat situations teach us about the brain
• Jeff’s three Cs that allow kids (and adults) to thrive: comfort, confidence, and creativity
• Why parenting may be the toughest and most important leadership role anyone can have
• What it means to live in a conscious parenting zone
• Tips and strategies for getting comfortable with discomfort
• How heart rate variability lets us see stress
• Ways to find (and create) calm even when there’s chaos
• How to judge an acceptable and healthy level of risk for kids
• Why Jeff made it his life’s mission to help people be more resilient
• And more!

Resources We Mention

• Mindset Radio Podcast
• Breaking the Habit of Being Yourself: How to Lose Your Mind & Create a New One by Joe Dispenza
• Ryan Holiday books (Stillness Is the Key and more)
• Mark Manson books (The Subtle Art of Not Giving a F*ck and more)
• Primal Leadership by Daniel Goleman

Can you relate to Jeff’s life lessons? What was your biggest takeaway from 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.

Today we’re about to get an amazing education in neurotransmitters, those very important chemical messengers in our brains. Balancing neurotransmitters through natural methods is an important part of Dr. Ann-Marie Barter’s work in her practice in Colorado. Dr. Ann uses a combination of functional blood chemistry analysis, nutrition, applied kinesiology, and other natural remedies with a functional medicine approach to help people with a host of brain/body issues.

While we may think of neurotransmitters in terms of brain health, when they get out of balance they can also affect the thyroid, blood sugar, gut health, hormones, and so many other issues.

Let’s get started as there’s so much to cover, including practical ways that you can start at home to optimize your neurotransmitter levels, reduce stress, and feel better!

Episode Highlights With Dr. Ann-Marie Barter

• What neurotransmitters are and the areas of health they affect (hint: most things!)
• Kinds of neurotransmitters, especially serotonin and dopamine, and how they work in the body
• Why addressing dopamine levels may help you with sugar cravings and other addictive habits
• Signs you might have low dopamine
• Why diabetes should not be the only measure of having a blood sugar problem
• What processed foods can do to your neurotransmitters
• How to check your glucose at home (and why you’d want to)
• What a simple elimination diet can do for brain balance
• How to know if you have a serotonin imbalance
• Important things to know about SSRIs and antidepressants
• Key vitamins for brain and neurotransmitter health
• And more!

Resources We Mention

• Dr. Ann’s practice
• The Fearless Health Podcast
• RealTime Lab (mold test)
• Why Isn’t My Brain Working? by Dr. Datis Kharraz