The Wellness Mama Podcast

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**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:

Circadian Alignment Using Light, Food, Fasting and Sleep (Solo Episode) Feb 12, 2025

Show notes

Episode Highlights

How I caused quite the stir by posting about stopping eating when the sun goes down
Apparently, the internet needs to come with terms and conditions, and I can understand the confusion
This episode goes deeper into why I personally adopted this change
The biggest signals are light, food, and sleep when it comes to circadian health
The benefits of eating in a more circadian-aligned way
Skipping breakfast vs early dinner
Sending safety cues all day

Resources Mentioned

BONCHARGE - Low/red light bulbs for evening

Healing Hair Loss and Alopecia Naturally & for Life with Johanna Dahlman Feb 10, 2025

Show notes

Episode Highlights With Johanna Dahlman

Her wide-ranging travels and life living in five other countries
The experience with alopecia that led to the work she does today
How she lost over half of her hair and learned how to heal and reverse this naturally
Alopecia: the medical term for hair loss
An approach that works for hair loss must be personalized
We all have blind spots when it comes to hair loss
What it looks like when she starts working with someone on hair loss
It isn’t just androgens and DHT when it comes to hair loss
She didn’t have postpartum hair loss and why
Some of the blind spots she’s seen in her clients
Botox, medications, and other factors directly linked to hair loss
What female pattern baldness is and how it affects over 50% of women after age 40
Why she believes that all hair loss is reversible

Resources We Mention

Hair n Heal program
Free Video - Hairloss

How I Healed My Metabolism, Gained Muscle, and Finally Lost Fat (Solo Episode) Feb 05, 2025

Show notes

Episode Highlights

What finally worked for me in healing my metabolism and thus losing weight, and it isn’t the conventional approach
I had trouble learning to trust my body, and it was a slow dance I learned
Yes, and when it comes to calories… there is more to the story
If you want to make a fire hotter, what do you do? You add fuel, not take it away
Our bodies are intelligent, so they adapt if we keep reducing fuel
Reverse diets are gaining popularity, kind of like that, but there's more to the story
How to really signal safety to your body with an abundance of protein and nutrients
My mindset shift from restriction to focusing on maximally nourishing my body with whatever I ate that day
Learned to lean in and find joy and pleasure in nourishing my body and let go of fear and restriction

Resources Mentioned

What Every Parent Should Know Before Having Their Kid (Or Themselves) Take a Genetic Test with Dr. Erika Gray Feb 04, 2025

Show notes

Episode Highlights with Dr. Erika Gray

Understanding privacy concerns with genetic testing, especially in light of the security breach with a major DNA company recently
Samples sent to testing companies are de-identified and not connected to personal data
Security concerns and how to make sure yours is safe
How their specific testing has layers of encryption and is not even mined for data
You can use an alias on your genetic testing
The limits of genetic testing and what it can and can’t tell us
Genetics is a screening tool and not a diagnostic tool — related to cancer risk and expression
More related to choline and how this can be really beneficial for focus and attention

Resources We Mention

My Toolbox Genomics - Use code wellnessmama for a discount

How Knowing Your Child’s Genetics Can Make Parenting Easier with Dr. Erika Gray Feb 03, 2025

Show notes

Episode Highlights With Dr. Erika Gray

Important perspective about genetics and how to use this information for the biggest advantage
The nuance when it comes to children and genes
Genes do not exist in isolation and why focusing on one gene is not helpful
How understanding genetics helped her teens (and mine)
What COMT is and how this comes into play with influencing our worldview
Fast COMT break down dopamine and norepinephrine faster (linked to moving around, not sitting still, etc.)
How this understanding of genetics can relate directly to how we parent
Yet another reason protein is so important, especially for kids and teens
Genes related to serotonin and dopamine and neurotransmitters
We have 2-5 lbs of bacteria in our gut, and there is a gene called FUT2 that ties to lower levels of bifidobacteria, and this can be linked to anxiety, longevity, and more
Understanding choline genes and why this is a game changer for so many people, and this is critical for pregnancy and brain development
Some caveat around MTHFR and why we might be overdoing our response to this
Serotonin-related genes to look at if you get your kids' genes tested
What BDNF genes can tell you
MC4R is a snacking gene, and how to understand this
Bitter taste receptor genes and how these can make kids more picky

Resources We Mention

My Toolbox Genomics - Use code wellnessmama for a discount
Kion Aminos

How to Fix Your Gut & Learn Your “Gut Type” with Dr. Michael Ruscio Jan 29, 2025

Show notes

Episode Highlights With Michael Ruscio

His own journey into the work he does now and the tough lessons he learned about gut health
All disease begins in the gut but how to know what is going on
What gut types are and how this helps explain why people can have such drastically different reactions to gut interventions
Fungal vs bacterial overgrowth in the gut
Things that are universally beneficial to the gut: exercise in the right amount, mindset, unprocessed foods, time in nature
The diet that helps heal you isn’t the forever plan
His take on parasites and parasite cleanses
Why parasites are relatively rare but people will see benefit from parasite cleanses for other reasons
The problem with an overly sterile environment and the fascinating theory around this
Some signs that you may have a fungal gut type or an underlying fungal overgrowth
“The better I eat, the worse I feel” and what that might mean about your gut
Why carnivore might work so well for some people: it's low FODMAP and low carb
His take on carbs/fiber and the nuance on these as we heal
The things that are universally helpful and his take on probiotics
What vector-born infections are and how they relate to gut health
Why we need more electrolytes and salt when we go lower carb

Resources We Mention

900th Episode Q&A: Healing, Trends, Regrets, Detox and Other FAQs Jan 27, 2025

Show notes

Episode Highlights With Katie

Katie answers reader questions
What have been the best/favorite forms of healing I’ve tried
Habit stacks and best routines
Wellness trends I regret, if any
What I could change if I could go back to my early adult years
One thing that has made the most difference in life
Day in the life
Where would I go if I could live anywhere or if chaos hits
Do I believe we can detox and stay healthy by our state of mind rather than things outside
The highest ROI things if I was on a very limited budget
My feelings on spirituality

Resources Mentioned

Hope Program
Organifi
Awareness by Anthony De Mello

How to Eat More Protein from Clean, Real Food Sources with Clean Eating Couple Jan 21, 2025

Show notes

Episode Highlights with Liz

The importance of eating enough protein, especially as a mom and in families
Tips for incorporating protein at different times of day
Why protein at breakfast is so important
Other breakfast options if you don’t like smoothies
Her top easy protein sources to work into your diet
Tip: eat non-breakfast foods for breakfast
Easy high-protein snacks that can be added in for a protein boost
One easy tip to double the protein in a recipe: double the meat the recipe calls for

Resources We Mention

Time-Saving Tips for Eating Healthy (Affordably!) with Liz Marino Jan 20, 2025

Show notes

Episode Highlights With Liz Marino

Her journey into real food and the strategies she’s learned to do it affordably and with time constraints
The three big things that help with time and money when eating healthier
Focusing on basics: shop the perimeter, protein +vegetables+ healthy carbs, make simple recipes
The benefit of two weeks of rotating meal plans to simplify things
Why frozen vegetables can be a lifesaver for time and budget
Shopping once a week can save so much time and money
How to use your freezer more to save time and money with chili, soups, stews, etc.

Resources Mentioned

Wellness Trends I’m Predicting in 2025: Solo Episode Jan 15, 2025

Show notes

Episode Highlights

Trends I expect to become more popular in 2025 and my take on them, with one easy action step for each (that is free)
Minerals: Why I feel they're important and what I take (key takeaway, salt water in the morning for energy and hydration)
Functional movement like kinstretch, walking, climbing, getting back to simplicity
TIP: go for a walk or do air squats after each meal
Whole food single ingredient eating over complicated diets: my approach
LIGHT and circadian health — Courtney Hunt says: sunrise, sunlight, sunset, repeat
Key takeaway: prioritize watching the sunrise and set and see the difference in your sleep and energy
Dark environment at night
Directing our own health with the availability of data, we are each our own primary healthcare provider and companies like Function make it easier
Community — not really a trend but vital for human survival, but I think we will see more community focus on wellness in groups, group sauna, etc.
SLEEP hygiene: environment, timing, consistency, my routine
Natural fibers for clothing: wool, organic cotton, linen

Resources Mentioned

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