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:

A Functional Take on Gut Health, Thyroid Health & Reducing Autoimmunity with Dr. Amy Myers Aug 23, 2023

Show notes

Episode Highlights With Amy

Her own drastic story with conventional medicine and how this led her to functional medicine and the work she does
The common triggers and causes of the rise of chronic disease
Why she defines autoimmunity as a spectrum and commonalities among conditions
How to know where you are on the spectrum
5 factors: toxins, infections, gut issues, diet, and stress
Why ¾ of the triggers and causes of health issues are not genetic and are within our control to change
The power of the mind and how much our inner voice relates to health
Her four pillars of functional health: 1- getting rid of grains and legumes, 2- tame the toxins, 3- relieve our stress, 4- address infections
How to address and remove toxins in the body
Gut cells turn over every 24-48 hours so they can repair quickly
Why we need a wide range of foods for gut diversity and how things like vegetables, spices, herbs, and other foods can be helpful
How to know which plant foods are best for your specific genes and ancestral needs
Seasonal eating can help gut health
How to apply the 80/20 principle to optimal living

Resources We Mention

Amy Myers - Website
The Autoimmune Solution: Prevent and Reverse the Full Spectrum of Inflammatory Symptoms and Diseases by Amy Myers, MD
The Thyroid Connection: Why You Feel Tired, Brain-Fogged, and Overweight -- and How to Get Your Life Back by Amy Myers, MD
Wellnesse
Viome
The Road Less Traveled by M. Scott Peck, MD
Hyperbaric Pro

Back to School Health and Stress Management With Tina Anderson Aug 21, 2023

Show notes

Episode Highlights With Tina

Preparing for back to school with a family
Core things that can help us get back into a routine for school
Health things to keep the immune system strong when going back to school
The importance of morning sunlight - her tips
Her most crucial parenting advice
The power of words and the energy you bring to any situation
A fantastic strategy that her dad used that helped shape her mindset
Her mantra: everything works out perfectly for me
Key factors for good gut health - what to avoid and what to include
Biggest myths about probiotics and what to look for
Probiotics don’t need to be alive in the fridge… they need to be active in the intestines
The real deal about CFU counts
90% of serotonin is produced in the gut along with dopamine and many other things
How to optimize neurotransmitters through the gut
What psychobiotics are and how they can support mental health

Resources We Mention

Just Thrive Health - Use code wellnessmama15 for 15% off
Just Thrive Health - Instagram
Just Thrive - IgG
539: Tina Anderson on Psychobiotics, Gut Brain Connection and Just Calm
327: Optimizing Gut Health to Keep the Immune System Strong With Tina Anderson
244: Tina Anderson on Debunking Probiotic Myths
BrocElite
The Four Agreements by Don Miguel Ruiz
I can See Clearly Now by Dr. Wayne W. Dyer

Healing Negative Mindsets and Transformation Through Your DNA With Lisa Thomas Aug 15, 2023

Show notes

Episode Highlights With Lisa

Her incredible near death experience that changed her life
The difference between DNA and epigenetics
How things like emotions and trauma can be passed on in our DNA
What informational tags are and how they're passed on
How to identify our inherited patterns and how to separate those from learned behaviors
Parenting tips and how to help our kids build confidence in a healthy way

Resources We Mention

Lisa Thomas - Website
Epigenetics Masterclass - August 19th
The Four Agreements by Don Miguel Ruiz
The Big Leap by Gay Hendricks
Letting Go: The Pathway to Surrender by David R. Hawkins MD

The Unflustered Mom: Understanding Anxiety Styles and Beating Overwhelm With Amber Trueblood Aug 09, 2023

Show notes

Episode Highlights With Amber

Why she dances to old school hip hop and how she got into this as a mom of four boys
What the five anxiety styles are and why they are important
Discovering our own superpowers and drivers
Where your style isn’t serving you but the flip side is your superpower
The five anxiety styles: lover, fighter, executive, visionary, and dynamo
How she defines overwhelm and why it differs from other ways it is often defined
The amount your actions are aligned with your values determines your level of overwhelm.
Disconnecting the idea that busy equals overwhelmed
How to know which style you are
Self-care suggestions for each style

Resources We Mention

The Importance of the Circadian Rhythm and Why Biological Timing Is Everything With Alex Dimitrov Aug 07, 2023

Show notes

Episode Highlights With Alex

What circadian biology is and understanding the foundational aspects of it
The big factors that impact circadian rhythms
How light, temperature, and food timing affect circadian rhythms and sleep
Why blue light isn’t bad but why timing matters so much
More reasons why morning sunlight is so important
Sunlight can help stimulate the mitochondria and even help thyroid function
How to optimally time light exposure
Why social media exposure at night can interfere with sleep beyond just the light exposure
Every organ has a clock and the master clock in the brain is largely controlled by light
What chronotypes are and how these can shift over time and phases of life
A light device that can help in rainy or dark climates or for people who can’t get optimal daily light
97% of night shift workers are still sticking to circadian cues of day shift and how this is tough on circadian rhythms
Tips for optimizing light for shift workers or people who have to work at night
Ways to help minimize jet lag when traveling

Resources We Mention

AYO - Circadian Health Wearable (Use code wellnessmama for discount)
Man’s Search for Meaning by Viktor E. Frankl

Better Breastfeeding, Latching Logic, and Tongue Ties With Dr. Erin Appleton Aug 02, 2023

Show notes

Episode Highlights With Dr. Erin

How she got into breastfeeding medicine and researching the microbiome
The difference in microbiome from vaginal and cesarean and how to optimize each
Important bacteria that is now missing from many people's microbiome that is very important for babies and that c-section babies don’t get at all
How breastfeeding provides important prebiotics and probiotics
Why latching is a big issue for many breastfeeding relationships
How lip and tongue ties impact breastfeeding and can cause issues for mom and baby
Why lip ties are often over-diagnosed but tongue ties can be under-diagnosed
The golden hour after birth for getting milk production started
Factors that affect supply and what to do about low supply
The fascinating science of how mom and baby's bodies interact and how the mom's milk supply adapts to exactly what the baby needs
What triple feeding is and if she ever recommends it
How mom can protect her own mental health during breastfeeding and how partners and family can be supportive
Why mastitis is often misunderstood and poorly treated
Helpful supplements for postpartum and breastfeeding and supplements to avoid

Resources We Mention

Breastfeeding MD - Website
Latching Logic - Use code wellnessmama50 for a discount off
Breastfeeding MD - Instagram
The Saint, the Surfer, and the CEO: A Remarkable Story about Living Your Heart's Desires by Robin Sharma

Repairing Attachment Wounds, Fixing Relationship Insecurity, and Finding Your Voice with Adam Lane Smith Jul 31, 2023

Show notes

Episode Highlights With Adam

His own story of attachment issues as a child and how he got into this work as an adult
What is attachment theory and how attachment styles impact relationships
How attachment styles can shift throughout life and in different phases of life
Why having kids can change the attachment styles of the parents
Anxious attachment can sometimes stem from not getting enough oxytocin in childhood and how this can lead to seeking partners who are avoidant in relationships
Steps to shifting from anxious or avoidant attachment patterns to healthier patterns
How parents can help create strong attachment styles in their children
The importance of context in understanding attachment styles
Curiosity not judgment in relationships
How to build a self-correcting family system to benefit your kids
Ways to help your kids communicate with you with non-judgment and curiosity
Men adapt to problems and change for circumstances, not for relationships
Women constantly adapt and iterate within relationships
Why men are more stressed and depressed in today’s world and some factors that can help
Men only change for circumstances and why this is important to understand in relationships
Three pieces of life advice: 65% of adults have an attachment issue, attachment issues bring the most relationship issues, you can absolutely change it and you just have to understand the steps

Resources We Mention

Adam Lane Smith - Website
Attachment Bootcamp Video Course - Use code Katie for a discount
Exhausted Wives, Bewildered Husbands: Why your marriage is hurting, and how to blossom as a couple by Adam Smith
No More Mr Nice Guy: A Proven Plan for Getting What You Want in Love, Sex, and Life by Robert A. Glover

Chronic Pain Is Easy to Fix & Fitness Is Even Easier (Here’s How) With Jeff Sidwell Jul 26, 2023

Show notes

Episode Highlights With Jeff

Why he does a yearly event called “challenge the trainer” where clients and friends challenge him to various challenges like feats of strength and embarrassing things
Why he often works with parents
Bold statements: chronic pain is easy to fix and becoming fit is even easier
The simple things that help us stay pain free and fit as we get older
Why things like chronic cardio and jogging can lead to injury if our bodies aren’t ready
How to increase mind muscle connection for more effective workouts
His near death experience and other experiences that have helped shape his mindset
Why mobility and these stretches can actually help improve HRV and sleep as well
The nervous system tie in with mobility
Relax, rewire, retrain
Why breathwork actually burns fat more than exercise at times
84% of fat loss is through breath
How just 10-15 minutes a day of breathwork can lead to substantial fat loss

Resources We Mention

Next Step - His video library and website (Use code MAMA30 for 30% for limited time)
Next Step - Jeff Sidwell - Instagram
Healthy at 100: The Scientifically Proven Secrets of the World's Healthiest and Longest-Lived Peoples by John Robbins
Factfulness: Ten Reasons We're Wrong about the World--And Why Things Are Better Than You Think by Hans Rosling

Why Mitochondria Are So Important, Why We Are Sick, and How to Get Better With Dr. Robert Floyd Jul 24, 2023

Show notes

Episode Highlights With Dr. Floyd

Why he wrote his first books in 5th grade
Why over 90% of Americans are considered sick and have at least one symptom of metabolic dysfunction
The early warning sign symptoms of metabolic disease
We make our entire bodyweight worth of ATP every day
ATP is the energy currency of the cell and excess fructose depletes it
How Uric Acid comes into play and why this is important
How to support mitochondria in the body
His completely free biohacks that make a tremendous difference
Supplements he recommends and feels like are worth the cost
Why everyone should be taking magnesium

Resources We Mention

Dr. Robert Floyd - website
621: The One About Morning Sunlight – Short Episode
Magnesium
K2 Supplement
Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine by Robert H Lustig
The Paleo Solution by Robb Wolf
Sickening: How Big Pharma Broke American Health Care and How We Can Repair It by John Abramson

Thyroid Health, Metabolism, Hormones, and How to Improve Them With Amie Hornaman Jul 19, 2023

Show notes

Episode Highlights With Dr. Amie

How she set a state powerlifting record
The way the thyroid is connected to metabolism, hormones, and so much more
Symptoms of thyroid issues and when symptoms and labs disagree
Why thyroid function is tied to hair and skin health as well
TSH is actually a pituitary hormone and not a thyroid hormone but why it is important
What lab tests to get to get an accurate picture of thyroid health
Free T3 and what it tells us about the thyroid
Testosterone is the most abundant hormone in a woman’s body and why this is so important (testosterone is autoimmune protective)
Natural ways to improve testosterone and when hormone replacement can be helpful
Symptoms of low progesterone and what to do about it
How insulin comes into play in this equation
Yet more reasons why magnesium is so important, especially for thyroid

Resources We Mention

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