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:

Baking Soda Benefits: Energy, Endurance & pH Balance (Quick Tip- Solo Episode) Jun 04, 2025

Show notes

Episode Highlights With Katie

Why baking soda (sodium bicarbonate) helps regulate your body’s pH and CO2 levels
How it boosts endurance and athletic performance (and why it was once banned in sports!)
The surprising ways baking soda supports kidney health, inflammation, digestion, and more
Safe dosing guidelines and how to use it for energy, recovery, and even oral health
When and how to take it for maximum benefits—and who should be cautious

Resources Mentioned

The 8 Pillars of Functional Women’s Health With Dr. Meg Mill Jun 03, 2025

Show notes

Episode Highlights With Meg

The eight pillars of women’s health and the connections between them
Order matters when it comes to these pillars, especially with things like detoxification
Why starting with detox can be counterproductive and a helpful order to work through
Most women are living in fight or flight and the importance of balancing the nervous system
A two minute practice that can really help your nervous system and make health changes more effective
Understanding hormones, nutrient deficiencies, and detox to get the most benefit
Hormone shifts that occur far in advance of menopause, even a decade before menopause
How a decrease in progesterone can be a first sign of hormonal shifts
Downsides to some of the common hormone treatments and why DIM isn’t always the answer
It isn’t just the hormones, but how you metabolize them
What to know about parasite cleanses, when they can be helpful, and when to avoid
Cleansing vs detox and why gentle can be the best approach

Resources Mentioned

The Essential Guide to Histamine Intolerance - Free resource
Dr. Meg's website and her Instagram
A Little Bit Healthier podcast

Histamine Masterclass and Incorporating MCAS With Dr. Meg Mill Jun 02, 2025

Show notes

Episode Highlights With Meg

What histamine is and how it can be causing symptoms you may not even realize
The different parts of the immune system and how they're important to understand
Link to stomach acid and digestion
What’s happening when histamine is out of balance
Sometimes anxiety and insomnia might be the only responses and symptoms of histamine issues
Why histamine purposefully causes inflammation
We have four different types of histamine receptors in our bodies
How hormone shifts can affect histamine levels and vice versa
Estrogen dominance and the link to histamine, plus times of the month a woman is most likely to see hormone related histamine issues
What mast cell activation syndrome is and how to address it
Testing and diagnostic criteria for histamine issues
High histamine foods and how to try a low histamine diet
First steps to take if you suspect histamine issues

Resources Mentioned

The Essential Guide to Histamine Intolerance - Free resource
Dr. Meg's website and her Instagram

Chocolate As a Health Food: The Power of Chocolate + Adaptogens with Jonathan Pantalis May 28, 2025

Show notes

Episode Highlights With Jonathan

How he almost opened a pie shop- a wild story and his journey into the world of chocolate
What the real story of chocolate is, and all of the components that can be in chocolate
The dark side of chocolate and how it can be a healthy food when it’s done right
How heavy metals can be in chocolate if it isn’t sourced well
Why you crave chocolate and why this might not be a bad thing
What true chocolate is and why raw, fresh cacao beans actually taste horrible
When mold contamination can happen in the chocolate-making process and why a lot of chocolate has mold and heavy metals.
What theobromine is in chocolate, and how can this be beneficial
The bliss molecules in chocolate that can support neurotransmitters and energy production
Why he isn’t a fan of alternative sweeteners in chocolate and what to watch out for
His take on monk fruit and how it can be used in a healthy way, as well as how it's grown makes a huge difference since it's technically a juice extract
What fair trade actually means and why chocolate prices have tripled in the past few years
Why he uses ashwagandha, cordyceps, and reishi
How certain adaptogens can help with cortisol and hormones
Why many products only contain trace amounts of adaptogens, even if they’re listed on the label

Resources Mentioned

Cacao Calm

Fascia and The Pelvic Floor + Deep Core Strength with Erica Ziel May 27, 2025

Show notes

Episode Highlights With Erica

The role of the fascia in the pelvic floor and deep core muscles
Why this is important, especially if we’ve been pregnant and had vaginal or c-section births
An at-home test and analysis of the pelvic floor
An alternative viewpoint on kegels and what might be more effective
What to do for optimal pelvic floor function and how this involves our deep core
How using your feet more can actually help your pelvic floor
Getting started with incorporating breath + movement and how just 10-15 minutes a day can make a massive difference

Resources Mentioned

The Power of Fascia to get your body out of pain with Erica Ziel May 26, 2025

Show notes

Episode Highlights With Erica

What fascia is and why it's so important
Why fascia is our body’s superpower and how we create more and stronger fascia
Muscular strength vs fascial strength and how these are different
Fascia will form the way our body moves
Body-mind vs mind-body connection
Ways to support fascia to elongate it and help get us out of pain
How to wake up the deep core and support inner fascia
Fascia and low back pain…. What to know
How breathing supports fascia when we know how to deep breathe correctly
A reason to do more things barefoot, including workout
How to think about stretching differently to get more benefit
The emotional connection with fascia and how it can help

Resources Mentioned

My Biological Age is 21.7- Factors that I Think Helped Most (Solo Episode) May 21, 2025

Show notes

Episode Highlights With Katie

Which test I took that showed my biological age substantially lower than my actual age
Different ways to test biological age and how they're calculated
The things this particular test looks at and things I think helped me in each category
Factors I think contributed to my biological age being so low

Resources Mentioned

The Brain, Gut, Vagina Connection with Dr. Betsy Greenleaf May 19, 2025

Show notes

Episode Highlights With Betsy

The microbiome you might not have even known you have!
How the gut and brain microbiome connection comes into play
Understanding the vaginal microbiome
The feedback loop to the vagus nerve. If vaginal microbiome is off this can affect fertility and libido as well
How the vaginal microbiome is connected to birth and the baby’s health
The direct fertility connection and how understanding this can help women improve fertility
A connection between microbiome and obesity and how this can help women reach a healthy weight
The microbiome/inflammation/obesity connection
Bacteria have DNA for human genes and can impact human behaviors
What to know about vaginal microbiome testing and the different tests available
A healthy vagina has a pH of 3.5-4.5 and should be acidic
How boric acid can be helpful
Her take on vaginal laser therapies and red light therapies
Ways vaginal bacteria is connected to STDs, inflammation, and even viruses
The majority of things we think are yeast infections actually aren’t and why boric acid works

Resources Mentioned

Get 10% off at the Pelvic Floor Store
Boric acid suppositories
Her Facebook, Instagram, X, Pinterest, YouTube, and TikTok

Setting Women Free From the Chains of Dieting With Shay Pascale May 14, 2025

Show notes

Episode Highlights With Shay

The common problems with most conventional diet models
What’s going on when we feel like we're doing everything right but nothing is changing
We start losing muscle in our 30s if we aren’t working to increase it. How this affects metabolism and what to do about it
The problems with calories in and calories out and why there's more to the story
Mindset shifts away from restriction to fueling the body
What a reverse diet is and how it can be so helpful!
Why protein is so important and what the data actually says
How to build muscle as we age and the importance of strength training
When those pieces don’t work: addressing deeper variables like gut health, hormones, liver health, parasites, etc.
Her take on semaglutide and alternative options

Resources Mentioned

The Body Bulletin on Instagram
The Clean Eating Challenge

The Brain is the Most Powerful Healing Tool We Have With Dr. Darin Ingels May 13, 2025

Show notes

Episode Highlights With Darin

Why the mind is the most powerful healing tool we have and how mindset comes into play with healing
You have more nerve endings in the gut than in the brain, and the gut/brain connection comes into play here in a big way
How to utilize the brain to influence what happens downstream
Primal trust and other programs that can help with the mindset piece
The subconscious mind doesn’t respond as much to words as to images
How to hold an image of yourself when you are well
A gratitude practice can change your life and how to do it
Reframing symptoms as messengers and gifts and how this can shift everything
Tools for mindset and nervous system shifts: breathing, gratitude journal, meditation

Resources Mentioned

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