The Wellness Mama Podcast

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Alternative Health
**The Wellness Mama Podcast**

The Wellness Mama Podcast is a weekly series covering the topics of holistic health, real food, stress, sleep, fitness, toxins, natural living, DIY, parenting, motherhood, and other health tips to give you actionable solutions to improve your family’s life! Brought to you by Katie Wells of WellnessMama.com

Latest Episodes:

Holistic Healing from POTS: A Mother’s Journey With Leigh Schoener Aug 27, 2025

Show notes

Episode Highlights With Leigh

What POTS is and what the symptoms are
Her daughter's story with POTS and how she learned so much through this story
The mindset shifts that started the healing journey for them
Nutritional and lifestyle factors that they started with and the support team they built
Her daughter's decision that began the whole journey
Inflammatory foods they removed and extra support they added in
The two foods groups worth experimenting with removing: gluten and dairy
How exercise helped and the baby steps they started with
The most underrated healing tools: breath, sunshine, walking

Resources Mentioned

Teen Mental Health: Why We Need To Rethink Our Approach with Leigh Schoener Aug 25, 2025

Show notes

Episode Highlights With Leigh

What we are seeing with the epidemic of teen mental health issues
Her theory about the teen years, expectations, hormones and other factors that contribute
When the pressure gets so high for teens that they’re almost taught not to show up as themselves and to suppress certain emotions
Are we overmedicating teenagers especially?
I am vs I feel, and an integrative approach to helping kids build this skill
The gut connection and how we house a lot of hormones in our gut, as well as most of our immune system
The vagus nerve connection
How to support circadian rhythms in teens and how this can have a huge impact
Her advice to parents in how to navigate this

Resources Mentioned

Things I’m Loving Right Now (August Favorites Solo Episode) Aug 20, 2025

Show notes

Episode Highlights With Katie

How to use the D Minder app to optimize vitamin D from sunlight
The surprising benefits of swapping overhead lights for a salt lamp at night-
Why blue-blocking light and gentle light hygiene can improve sleep
What makes Slacka different from other energy drinks (and why paraxanthine matters)
How functional ingredients like 5-HTP and electrolytes support mood and hydration
How fascia work on the face can lift, sculpt, and relax without needles or Botox
The connection between fascia, lymph drainage, and facial tension
Simple lifestyle swaps that can improve your energy, mood, and sleep quality
Rapid Emotional Rewiring free first session and bonus gift

Resources Mentioned

Healthy Home Lighting - Use code wellnessmama for a discount
Slacka drink
Face Stick
Salt Lamp
Rapid Emotional Rewiring

Cycle Syncing Secrets: Master Your Hormones and Boost Your Vitality With Dr. Jen Pfleghaar Aug 19, 2025

Show notes

Episode Highlights With Jen

The different phases of the menstrual cycle and what cycle syncing is
Follicular vs ovulatory vs luteal vs menstrual phases and how to support each
When to fast and not to fast based on your cycle
The best parts of your cycle to go hard in workouts and productivity, plus when to avoid HIIT workouts and when they can stress your cortisol levels
Lifting weights is actually the best exercise for women to burn fat, as well as sprints
Fasting and women and cycle considerations
How to be metabolically flexible and how this shifts throughout the cycle
The best tech tools, like apps and trackers that can help with cycle syncing
What an ideal week and month looks like for women who are cycle-syncing

Resources Mentioned

Oura Ring
Glucose monitor
Jen's Peptides 101 course
Her website
Follow Dr. Jen on Facebook, on X, Instagram, and YouTube

Thriving Through Perimenopause: Hormones, Peptides, and Building Resilience With Dr. Jen Pfleghaar Aug 18, 2025

Show notes

Episode Highlights With Jen

How she got into integrative medicine with a hormone-specific approach
What happens to hormones during perimenopause and early symptoms that women may not notice
PMS is not normal, and what it can tell you (plus how to resolve it)
Cycles can change well in advance of menopause, and what the changes can tell you
Symptoms are gifts, and how to learn from them
Ways to support estrogen balance and progesterone
Specific nutritional and exercise changes that are helpful around this time of life
Beneficial supplements and peptides for supporting hormones
Phase 1 and Phase 2 detoxification support, as well as pregnancy and breastfeeding support
NAC and how glutathione comes into play in a big way
Methylation factors and co-factors
Her take on GLP-1s and hormone implications, why cycling and small doses are important
Mindset and other significant shifts to be aware of

Resources Mentioned

Jen's Peptides 101 course
Her website
Follow Dr. Jen on Facebook, on X, Instagram, and YouTube

Helping ADHD with Food: Science-Backed Strategies for Lasting Change with Julie Matthews Aug 13, 2025

Show notes

Episode Highlights With Julie

She does Japanese drumming and fire dancing as hobbies
The underlying factors with ADHD that can be influenced by diet
The inflammation connection and how food comes into play
Her approach of not trying to “fix” a problem in kids with ADHD, but support them so they can thrive within their environments and neurodiversity
Food dyes, sugar, and other top dietary offenders
Her tips for implementing dietary changes, especially with picky eaters
Top dietary strategies she finds helpful for kids with ADHD
How low salycilate diets can be especially helpful and what the Feingold Diet is
The gut/brain/microbiome axis and how this can be helpful in supporting kids

Resources Mentioned

The Personalized Autism Nutrition Plan: Nourishing Hope for Kids with ASD, ADHD, Anxiety, and Neurodevelopmental Delays - Julie's book
Follow Julie on Instagram, Facebook, and on X
Nourishing Hope website, BioIndividual Nutrition Institute

Personalized Nutrition for Autism: Diet To Transform Neurodevelopmental Health With Julie Matthews Aug 11, 2025

Show notes

Episode Highlights With Julie

What we know about autism and why it isn’t just isolated to the brain
Where she starts when working with people with autism and how removing inflammatory foods and adding nutrient dense foods can help
The top things she recommends avoiding in general and especially for anyone with autism
Types of improvements she sees in her work with children and how much improvement parents could expect
They saw 4.5x age-related developmental improvement in their research
Different interventions they looked at and studied
Their study showed that diet was statistically even more significant than supplements for improvement
About 30% of kids with autism have mitochondrial dysfunction, so carnitine can be helpful for some
Lifestyle factors we can implement to support kids, especially those on the spectrum
What studies say about nature, light exposure, and physical activity for kids
How sleep comes into play and can be a big challenge for children on the spectrum

Resources Mentioned

The Personalized Autism Nutrition Plan: Nourishing Hope for Kids with ASD, ADHD, Anxiety, and Neurodevelopmental Delays - Julie's book
Follow her on Instagram, Facebook, and on X
Nourishing Hope website, BioIndividual Nutrition Institute

Healing vs. Curing: Paying Attention to the Nervous System With Dr. Sheila Kilbane Aug 06, 2025

Show notes

Episode Highlights With Sheila

Her personal journey with nervous system health and the energetic side of healing
Kids resonate with the predominant adult in their household and how to improve this
The difference between healing and curing and how the nervous system comes into play
An amazing case study of one of her patients who had dramatic improvement
Simple tips for supporting the nervous system and little habits that make a big difference
How to support kids in nervous system regulation with simple habits
How nervous system regulation relates to gut health and nutrient absorption
Physical activity supports the nervous system, especially in kids
Nervous system support tips for adults and what she does
Kids feel what we feel, not what we say
How to nurture more playfulness and belly laughing in your family

Resources Mentioned

Healthy Kids, Happy Moms: 7 Steps to Heal and Prevent Common Childhood Illnesses by Sheila Kilbane
Sheila Kilbane - Website

From Depletion to Thriving: The Step-by-Step Approach to Wellness for the Whole Family With Dr. Sheila Kilbane Aug 04, 2025

Show notes

Episode Highlights With Sheila

How she has four kidneys and jokes that if anyone needs a kidney to call her
Setting the foundation before supplements and what this means
How digestion and cellular health come into play for true wellness
Why the cell wall matters and how we often ignore this piece
How to create healthy cell walls
Her order of events for supplements to optimize gut and cell wall health
We get a bump in inflammation when we eat and how she uses this to our advantage
She treats supplements like medication and gauges results carefully
Her timeline for integrative supplementation
Proteins get broken down and absorbed to make up neurotransmitters
The importance of sunshine for kids, when vitamin D supplementation is important and why she doesn’t supplement vitamin D in the summer- we can’t overdose on vitamin D from the sun
Protein in kids and how to help them get enough, and help them digest it well
Nervous system factors that come into play especially for kids

Resources Mentioned