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:

All About Fiber: Soluble, Insoluble, Resistant Starch & Why We Need Them With Shefaly Ravula Jul 02, 2025

Show notes

Episode Highlights With Shefaly

The difference between soluble and insoluble fiber and what they each do
Most plant foods that are fiber rich have a mix of both soluble and insoluble fiber
What fiber does in the body and its roles in the body
How fiber benefits gut ecology
What resistant starch is and how it works differently in the body and are connected to short chain fatty acids and gut and systemic health
What bitters are and why bitter foods are important
Dark chocolate is a bitter food, let it dissolve in the mouth for benefits of bitters
Coffee is also a bitter foods and good for you
How fermented foods come into play and benefit the gut
Why polyphenols are important and how to get enough from herbs and spices and fruits and vegetables
Gut health and natural GLP production and how to support this

Resources Mentioned

Precision Gut Health
Sip Herbals - Dandelion Drink

Vitamins J & C: Two Vitamins You Might Be Missing With Shefaly Ravula Jun 30, 2025

Show notes

Episode Highlights With Shefaly

What Vitamin J is and why it is a crucial nutrient in our life (and not a typical nutrient)
Vitamin C, which stands for community and why it is so important
How these in particular can have such a profound impact on our health
The downstream effects of joy and community on so many aspects of physical health
Habit stacking in a way that builds joy and community into daily life
The benefits of gratitude journaling and just writing 7 things per day
Why it is hard for us to invest in free stuff

Resources Mentioned

Hidden Stress Might Be Keeping You Sick + How to Fix it With Dr. Tiffany Caplan Jun 25, 2025

Show notes

Episode Highlights With Tiffany

What stress actually is and how it is more far-reaching than you might expect
Your body can be experiencing stress even if you don’t “feel” stressed
Even things like nutrient deficiencies are a form of stress for the body
If we are in fight or flight, we can’t rest, digest, and heal
We actually need stress, and not all stress is bad- how to get it in balance
Exercise is an example of good stress, and why we do not want to avoid all stress
The stress factors we can address and how stress impacts the immune system
Understanding cortisol and the stressors we can do something about
Physical and chemical stressors that you might be getting without knowing it
How to do a stressor audit of your physical environment
Certain foods, too much exercise, metabolic issues, and other physical stressors
Even more reasons to add magnesium to your life! And the two key nutrients she recommends

Resources Mentioned

Caplan Health Institute - Website
The Lupus Solution: Your Step-By-Step Functional Medicine Guide to Understanding Lupus, Avoiding Flares, and Achieving Long-Term Remission by Dr. Tiffany Caplan

Why Autoimmunity Happens & How to Reverse It With Dr. Tiffany Caplan Jun 23, 2025

Show notes

Episode Highlights With Tiffany

Her first home birth story was also a breech birth, a connection she and I share!
What is happening in the body when someone is diagnosed with autoimmunity
When the immune system gets confused and attacks part of your body
Autoimmune diseases are treated as different problems, but they share a common component and causes
Why are women affected by autoimmunity more than men, and some reasons why
The rise of autoimmunity in kids and factors that may contribute to this
How hormones come into play with autoimmunity
Chemical toxin load is often higher in women and this may also be a factor
Factors that can contribute: insulin resistance, hormone imbalances and estrogen dominance, cortisol and stress, gut health, and toxins in environment
How to address autoimmunity holistically and move toward remission

Resources Mentioned

Caplan Health Institute - Website
Caplan Health Institute - Instagram
The Lupus Solution: Your Step-By-Step Functional Medicine Guide to Understanding Lupus, Avoiding Flares, and Achieving Long-Term Remission by Dr. Tiffany Caplan

How Food Reflects the Soul: Using Mindfulness to Heal Wounds and Cultivate Deep Self-Love With Gina Worful Jun 18, 2025

Show notes

Episode Highlights With Gina

How our relationship with food is a mirror into our inner world and how this starts the day we are born
Every single person on the planet develops a relationship with food and how this impacts us
Associations we can develop around food, like food being a source of love and affection
Knowing how to eat healthy is only about 5% of our drive and decision making when it comes to behaviors
95% of what influences our behaviors comes from the subconscious mind
Something important to understand around hunger that might make things like Ozempic irrelevant
The one piece of science that if you can understand, you will have so much compassion for your body
When your body is in a state of stress or your nervous system is activated and this increases your hunger hormones, as well as an area of your brain that is responsible for sensing when you are full doesn’t become active anymore
Get curious and move toward the thing that you are scared to look at
How to learn to listen to your body and trust it
Ways to learn how to shift your awareness into your body and learn to really feel it
Developing mind/body harmony
Tools to create regulation in the body to begin to tune in
Cravings are one of the misunderstood aspects of ourselves and what we can learn from them
Overeating is an attempt to fulfill the soul’s unmet needs

Resources Mentioned

Gina Worful - Mastering Mindfulness Institute
Gina Worful - Instagram

You Are Not Your Past: Overcoming Childhood Trauma and Addressing Adverse Childhood Experiences (ACES) With Dani Williamson Jun 17, 2025

Show notes

Episode Highlights With Dani

Her own story and dramatic experience with adverse childhood experiences
The childhood trauma she had and how her health problems started in high school from those experiences
Data on ACE (adverse childhood experiences) and how a score of 4 or more is linked to a 20 year reduction in life expectancy
How she addressed her own trauma and what she recommends to her patients
Many people who come see her have never addressed or even considered childhood trauma
Shifting the identity of being sick or coming from trauma
You are not your past and how to move through childhood trauma

Resources Mentioned

Dani Williamson - Website
The Body Keeps the Score

Inflammation is the Devil: Dialing Down the Number One Reason for Chronic Lifestyle Disease with Dani Williamson Jun 16, 2025

Show notes

Episode Highlights With Dani

Her 24 years spent with chronic lifestyle diseases like IBS, Lupus, urticaria, and others
She was 24 years in before a doctor asked what she was eating
If you were born healthy… you do not have to live sick!
How quickly the body can adapt when given the right inputs
Healing is incredibly simple, but not easy
She starts with diet first and then builds from there… the importance of single-ingredient foods
Real food goes bad… auditing your food choices, and cooking is self-care
The top seven most inflammatory foods in the modern diet and why she does food sensitivity test
Importance of sleep and how if we don’t sleep, we don’t heal
Ballroom dancing is the number one way to decrease Alzheimer's and dementia risk
How data shows that community is extremely important to health
We are a nation of empty vessels
Rest and self-care are so important, and we often forget these- you cannot serve from an empty vessel

Resources Mentioned

Dani Williamson - Website
Wild & Well: Dani’s Six Commonsense Steps to Radical Healing by Dani Williamson

Light Masterclass: How to Transform Light from Health Sabotaging to Your Greatest Superpower With Roudy Nassif Jun 11, 2025

Show notes

Episode Highlights With Roudy

The fun way that drinking cacao at night leads to him being super energetic and extroverted while usually an introvert
How he incorporates dance into his life
What he learned by living with no artificial light and how it drastically changed his life
You can’t get healthy in the same light environment that got you sick
The quality of our life is entirely dependent on the quality of light that enters our eyes
How light impacts us at a cellular level
Why most blue light blockers don’t work and what to know about it
One massive misconception about light in the modern world
Light is the language that is spoken by every living thing on earth, and light has shaped evolution and the growth of plant and animal species
How our light environment directly impacts our mitochondria and cellular function
About 1/3 of our energy comes from food, and 2/3 comes from the sun
Melanin is actually incredibly powerful and supportive, and when sunlight hits the water beneath our skin, it produces naturally powerful hydrogen water
How our light exposure can support our circadian health and how getting it wrong can wreck it
Why the sunlight can make us feel so joyful
How Einstein’s work relates to light and matter and how natural light impacts us
Sunlight is literally impacting your thinking and your behavior- it turns into dopamine
His take on sunglasses and sunscreen and why to reevaluate these options
Humans do photosynthesize at a deeper level than plants do! How this impacts hemoglobin
Melanin is one of the darkest substances in the universe and can absorb all frequencies of light, so the more melanin you have, the more effective absorber of light you are
Sunscreen is full of chemicals and why most of them are very toxic
What you need to know about melanoma and skin cancer, and how it might not be from sunlight
The very real downsides of too much artificial light exposure especially to your mitochondria
How this all connects to cortisol, weight gain, and inflammation
When we sleep 50-70 billion cells are meant to die and be replaced each night and healthier ones are meant to be reborn but how we interrupt this process
Our body views artificial light as a predator as far as cortisol and nervous system response
Artificial light can spike glucose levels without us eating any food at all!
How even the thyroid is impacted by this whole cascade as well
7 steps to solve the light problem and harness the power of light (they’re basically free)

Resources Mentioned

Viva Rays - Use code wellnessmama for a discount
The 7 Steps to Harnessing the Power of Light
Circadian App
UBlockout
The Body Electric: Electromagnetism And The Foundation Of Life
Dminder app

Reframing Mindset Around Fevers, Health, and Healing with Dr. Sharon Stills Jun 10, 2025

Show notes

Episode Highlights With Sharon

A massive reframe in understanding fevers and the approach to handling them
What homotoxicology is and how understanding this response is helpful
Supporting vs repressing the body’s natural immune and detoxification responses
What a fever actually is and why it is so helpful
Reasons to consider not bringing down a fever
What happens when we don’t let our bodies have a natural fever response
Chronic inflammation vs acute inflammation, which can be helpful
The number one thing she hears her cancer patients say: “Because I never get sick.”
What to know about when fevers are too high or when to reduce them, but what to try first
The most potent medicines don’t come in a pill bottle and ways to support these

Resources Mentioned

Dr. Sharon's website
Find her on Facebook and Instagram

It’s Important to Pause in Meno(pause) with Dr. Sharon Stills Jun 09, 2025

Show notes

Episode Highlights With Sharon

Why we can forget the pause part of menopause and why this can mean much more than just the pause or end of the menstrual cycle
This is a physiological process and also an important emotional and spiritual inflection point
Why she suggests women write their eulogies at this age as a way to recenter
How to reverse engineer the life we want to have as we go through menopause
The different ways that other cultures approach menopause and how this even impacts the physical experience of aging and menopause
Menopause is not a disease but a natural (and beautiful) transition
The story of the adrenal glands picking up the slack to produce hormones and why this isn’t the full story
How to support the body, mind, and spirit through perimenopause and menopause
Some tactical and practical things we can do to support our bodies as we age and what to know about hormones and when they're helpful
Big misunderstandings about hormone replacement for women
Estrogen should never be taken orally but transmucosally
How to check metabolites and how this is important to know for hormone replacement
Ways to support the adrenals, especially as we age, and why cortisol isn’t actually usually the problem

Resources Mentioned