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:

5 Keys to Raising Kids for a Lifetime of Physical and Mental Health with Brian Stenzler Sep 27, 2023

Show notes

Episode Highlights With Brian

Why he repelled down a building to raise money for charity and help kids
The common factors he sees as contributing to the rise in chronic disease in society
Why the current system supports disease and not optimal health
His 5 keys to the wellness lifestyle: DREAM- Diet, Relaxation, exercise, adjustment, and mental wellness
Diet is everything that goes into your body from the outside world, including food, relationships, books, etc
His 5 dealbreakers in his household: artificial sweeteners, high-fructose corn syrup, hydrogenated oils, artificial flavors or colors, no gossip
Discipline is not about deprivation… it is about making empowering choices
How nervous system health comes into play for health and how to improve it
Why the nervous system is the master control system for the body
If nervous system health isn’t optimal, no other aspect of health is going to line up
Why the majority of people are living in sympathetic dominance and how to get out of it
Steps to set your child up for nervous system health
How to use HRV as a tool of monitoring nervous system health
Factors to address stress and sleep
Drop this saying from your vocabulary: everything in moderation

Resources We Mention

D.R.E.A.M. Wellness: The 5 Keys To Raising Kids For A Lifetime Of Physical And Mental Health by Dr. Brian Stenzler
Brian Stenzler - website
Oura Ring
Knowewell
dreamwellnessbook.com
Book: Arnold: The Education of a Bodybuilder

How to Prepare Your Kids for Wealth & Financial Literacy With Scott Donnell Sep 25, 2023

Show notes

Episode Highlights With Scott

How he came face to face with a bear and a shark and survived
Understanding financial literacy and teaching this to our kids at a young age
Passing on a generational legacy to kids
Steps for building financial literacy with kids and preparing them for wealth at a young age
The three “E”s of wealth with kids
How to use the Gravy Stack app for teaching kids wealth
Expectations, Expenses, and Extra Pay as Teachers of finances with Kids
The things that differentiate families that create generational wealth
Mindset keys to raising value creators
Common pitfalls in parenting and how to avoid them
Are you passing on money trauma to your kids without knowing it?
The number one thing he learned from legacy families: kids need heritage not inheritance
Why he doesn’t recommend an allowance and what to do instead
4 stages of earning for kids: Earning, asset appreciation, community gigs, service or product business
Then save, invest, share, and spend
His thoughts on college and higher education and why skills beat degrees
56% of college students get debt but not the degree
Less than 1 in 4 22-year-olds are financially independent

Resources We Mention

GravyStack
Smart Money Parenting Podcast
Value Creation Kid: The Healthy Struggles Your Children Need to Succeed by Scott Donnell and Lee Benson
The Road Less Stupid by Keith J. Cunningham
Tiny Habits by BJ Fogg PhD

Understanding the Vaginal Microbiome and Vaginal Health With Priyanka Jain Sep 20, 2023

Show notes

Episode Highlights With Priyanka

How her own health journey led to her helping women with health using her background in the data world
Why were women not included in clinical research until 1993, and why are women diagnosed years later than men for the same conditions
How to actually make the best use of data that we now have access to
Vaginal discomfort is the leading reason women seek medical help in the US
At any given moment, 30% of women have some form of vaginal dysbiosis
The reason the vagina is meant to be acidic
What her data set on the vaginal microbiome is showing and what we can learn from it
The most common vaginal dysbiosis and what we can learn from it
84% of people with vaginal dysbiosis have no symptoms and get no treatment
66% of people who have a yeast infection actually have something else
The role sex plays in the vaginal microbiome
What boric acid is and the real data on the research here
Do vaginal probiotics work? And what to know about them
How vaginal health affects fertility, pregnancy, and birth and what to know to optimize this

Resources We Mention

Evvy
Invisible Women by Caroline Criado Perez

Rewire Your Gut Brain Connection: How to Heal Your Body with Your Mind With Lauryn Lax Sep 18, 2023

Show notes

Episode Highlights With Lauryn

How she also used to be a journalist and reporter
Her story of 13 incurable illnesses and eating disorders and how she recovered
What led to her breaking the normal medical model and researching the root cause
The gut and mind connection
Why healing is 80% mindset
Understanding stress at a deeper level and how this relates to gut health
Fascinating studies on hunger signals, stress, and nourishment from food (and how even metabolic response changed)
How to shift your mindset to facilitate healing
What her gut brain method is and what German new medicine is
Why so much disease is linked to stress (and how this can help you)
Fascinating links between certain life experiences and certain illnesses (like grief/loss and certain cancers, or IBS and “undigestible conflict,” or skin issues and feelings of being attacked
How German new medicine looked at brain scans of people experiencing certain symptoms and the correlations they found
Heal the body with the mind and the hidden links between life events and disease
How to release the issues in the tissues
Anger, sadness, fear, guilt, and shame as core negative emotions
The way generational issues and even experiences in utero can affect future issues
Her core pillars of health from a physical perspective
A reason to chew your food a lot longer
Simple supplements that can help with gut health
Remedies for sluggish gallbladder
A great simple at-home breathing test and challenge
Humans are nutrients

Resources We Mention

Dr. Lauryn Lax - Website
Moldageddon: 5 Steps to Conquer Mold & Mycotoxin Illness for Good by Dr. Lauryn Lax
The 28 Day Gut Kickstart: Optimize from the Inside Out by Dr. Lauryn Lax
Total Gut Reset: Optimize Your Health With Your Second Brain by Dr. Lauryn Lax
The Body Keeps the Score by Bessel van der Kolk M.D.
Biology of Belief by Bruce H. Lipton
How to Win Friends and Influence People by Dale Carnegie

Why Cycle Syncing Can Change the World for the Better With Alisa Vitti Sep 13, 2023

Show notes

Episode Highlights With Alisa Vitti

How she sat and learned with one of the only female zen masters and what she learned from that experience
Reconnecting with her feminine energy
What cycle syncing is and how to use it to your advantage
Why we actually need more calories in certain phases of our cycle like the luteal phase
How to use certain foods strategically to deal with estrogen surges throughout the cycle
Fitness and your cycle and how to train optimally in each part of the cycle
A reason to avoid excessive cardio in the second half of your cycle and focus on strength training
Why she doesn’t recommend women do fasted workouts
Best times for biohacks specific to your hormones including when to use workouts, cold plunges, and other biohacks
The downside of early morning wake-ups at certain parts of the cycle
Why women need more sleep
Understanding libido and what to learn from libido shifts

Resources We Mention

In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life by Alisa Vitti
WomanCode: Perfect Your Cycle, Amplify Your Fertility, Supercharge Your Sex Drive, and Become a Power Source by Alisa Vitti
Flo Living - Website
Daughters of the Earth by Carolyn Niethammer
Woman: An Intimate Geography by Natalie Angier
The Path of the Priestess by Sharron Rose

The 80/20 of Health: Light, Protein, Nutrition, and Hormones with Dr. Leland Stillman Sep 11, 2023

Show notes

Episode Highlights With Dr. Stillman

How he got into functional medicine and conventional medicine and now works with many families
The importance of light, sunlight, and how to optimize this
We are each our own primary healthcare providers and his approach of partnering with families for better outcomes
How to create an optimized natural light environment and know the level of lux in the light exposure you get
Average indoor light exposure is about 20 lux and it can be 100k+ outdoors even on a cloudy day
How hormones and neurotransmitters are impacted by light exposure
The real problem with sunscreen and sunglasses and the amazing health outcomes from increasing light exposure
How much light exposure do we actually need?
What the literature on sunscreen and skin cancer prevention actually says and why certain ones can be especially harmful
The sun reduces all cause mortality
What UVB light is and how it's beneficial (this research was awarded the Nobel Prize in 1904)
Reasons not to wear sunglasses and the surprising history of how they became popular
The connection between nutrition and light
Why skin cancer rates double every few decades even with more sunscreen use and what to do about this
How to “eat your sunscreen” and nourish your body from the inside out with folate and other nutrients
Lentil sprouts: an easy hack for consuming folate
His take on high dose iodine
Why we need more minerals and how to get them effectively
The stress and mineral connection

Resources We Mention

Dr. Stillman - Website and group coaching programs
Skindeep database
Book: The Influence of Ocular Light Metabolism by F. Hollwich
Book: The invisible Rainbow by Arthur Firstenberg

Why Oral Health Is So Important for Overall Health With Naveen Jain Sep 06, 2023

Show notes

Episode Highlights With Naveen

99% of the genes in our body don’t come from our mom and dad but from the 100 trillion microbes that call our bodies home
How oral health relates to overall health and gut health
What the oral microbiome is and how to improve it
How oral health is connected to colorectal cancer and heart disease
Why the bacteria in the mouth is related to digestion, nitric oxide production and so much more
What biofilms are in the mouth and what to do about them
Oral prebiotics, probiotics and postbiotics
The difference between genes and gene expression and how gene expression is constantly changing
A parenting discussion about purpose and helping raising kids who can help the world

Resources We Mention

Viome - Use code wellnessmama for a discount
Evvy - Vaginal Microbiome Test
Book: Existential Physics: A Scientist's Guide to Life's Biggest Questions by Sabine Hossenfelder
Book: A Thousand Brains by Jeff Hawkins
Book: Why We Sleep by Matthew Walker
Wellnesse - Toothpaste and Oral Probiotics

The Survival Paradox: How Our Innate Healing Abilities Can Turn Against Us With Dr. Isaac Eliaz Sep 04, 2023

Show notes

Episode Highlights With Dr. Isaac

How he got to study with meditation masters in the Himalayas and how this led to what he calls open heart medicine
What the survival paradox is and how it's a new paradigm of understanding health and disease
How this relates to fight or flight and what this does to the body
The feminine principle in Chinese medicine and how this relates to health
What alarming protein is and how it impacts the body
Moving from reactivity to responsiveness
The fibrotic process that happens when the body locks down emotions
What the most reactive foods are and how to avoid foods that will contribute to the survival system activating
How cytokine storms relate to the survival paradox
What galactin 3 is and how to block it to attenuate the inflammatory response
The importance of addressing toxins in food and water
Ways to give our kids the best foundation in life and help them avoid the survival paradox
The studies on gratitude and health and how to nurture this
Letting go vs. giving up

Resources We Mention

Econugenics
The Survival Paradox: Reversing the Hidden Cause of Aging and Chronic Disease by Isaac Eliaz, MD
Pectasol - Amazon

Cleaning Up Your Mental Mess and Raising Resilient Kids With Dr. Caroline Leaf Aug 30, 2023

Show notes

Episode Highlights With Dr. Leaf

The problem with how we take care of depression, anxiety, and mental health
How the mind can influence the brain and vice versa
Why the brain isn’t the cause, it is the responder, and why this reductionist approach has been a disservice to those who struggle with mental health
The problem with labeling conditions based on just looking at the brain and a better approach
What mind management is and how to help our kids have a good foundation of this
The neurocycle as a tool to help kids work through struggles
How suppression creates imbalances in the brain and the body
The most important thing we can do for our child’s mental health (hint: it starts with the parents)
How to model mental health skills to our children
The neurocycle approach to helping children become aware of and process things that happen to them and their interpretation of these events
Why children can interpret body language so well and how to manage our own minds in a way that helps them
How to model the neurocycle for your kids and make it part of your family culture
You can’t make your children happy and you can’t fix them
Safety net parenting vs. helicopter parenting
Most kids are only getting 7-10 minutes a day of free play, but they need 3-4 hours optimally
Why to let your child be upset and cry when they are experiencing big emotions
How giving your child space to struggle will help them work through their feelings safely and shape their own identity
You can’t change what has happened to you but you can change what it looks like inside of you

You can’t change what has happened to you but you can change what it looks like inside of you - Dr Caroline Leaf

Resources We Mention

How to Help Your Child Clean Up Their Mental Mess: A Guide to Building Resilience and Managing Mental Health by Dr. Caroline Leaf
Cleaning Up Your Mental Mess: 5 Simple, Scientifically Proven Steps to Reduce Anxiety, Stress, and Toxic Thinking by Dr. Caroline Leaf
Switch on Your Brain: The Key to Peak Happiness, Thinking, and Health by Dr. Caroline Leaf
Caroline Leaf - website
The Lord of the Rings by J.R.R. Tolkien

The Misdiagnoses and Missed Opportunities of Our Vision: Why We Have It All Wrong With Dr. Bryce Appelbaum Aug 28, 2023

Show notes

Episode Highlights With Dr. Appelbaum

The misdiagnosis and missed opportunities of vision and eyecare and why healthcare has it all wrong about the eyes
Eyesight and vision are different things and need to be treated differently
Eyesight refers to how well you can see on a chart or in a classroom
Vision refers to how our eyes work together and how we derive meaning from the world around us
Why vision problems are brain problems and why there is a fix for these
Most doctors are reactive rather than proactive when it comes to vision
All functional visual skills are learned skills
Screens and even early reading might be contributing to eye issues
Many vision problems are maladaptations
How motion sickness, trouble with eye contact, resistance to reading, etc can be symptoms of vision struggles
Vision therapy is physical therapy for the brain through the eyes… and how it works
How vision relates to sports performance
Over 80% of what kids learn in classrooms comes from visual inputs and many kids have things going on that interfere with optimal visual processing
Why he believes that things like ADD, ADHD, and dyslexia are incomplete diagnoses unless vision is also evaluated
Why it is estimated that by 2050, half of the world will be myopic
The vast majority of motion sickness has a visual component that is treatable
Why vision should not get worse with age unless there are functional problems that are impacting our ability to use our eyes well
Even if someone needs glasses, prescription should not get worse each year
Exercises to help open up periphery and improve vision
Any brain at any age can be taught and neuroplasticity is lifelong

Resources We Mention

ScreenFit - Use code WELLNESSMAMA for a discount
Covd.org (vision therapy resources)
Shift Your Mind by Brian Levenson
Vision First - Website
Screen Pandemic - Free Webinar
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