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:

Energetic Time Management, Self-Trust and Alignment With Heather Chauvin Jul 17, 2023

Show notes

Episode Highlights With Heather

Why managing energy is more important than managing time
What her 10-minute habit is and how it can help people stick to their goals
Living from our “to-be” list instead of a "to-do" list
A journal prompt you can use to help: “Wouldn’t it be nice if…”
Connecting this to feelings and helping integrate them
Act as-if, instead of fake it until you make it
Discovering the things that give you energy
Why self-care and balance are triggering words for her and what to do instead
“If I deeply trusted myself…”
Scripting and rehearsing and think about how to think about things as if you were giving the advice to a friend

Resources We Mention

Peptides, Longevity, Aging Backward and Defeating Joint Pain with Dr. Elizabeth Yurth Jul 12, 2023

Show notes

Episode Highlights With Dr. Elizabeth Yurth

Why she and her five kids go to a foreign country every year with no plans except how long they would stay and how this has been so impactful for them
The problems with the medical establishment right now and how we can take control of our own health
What’s wrong with how we currently think of joint health and joint pain and how to stop this epidemic
It isn’t true that if we overuse our joints we wear them out
How to deal with joint pain at the root cause level
What peptides are and how they can help repair joints and reduce inflammation
Peptides are basically short chains of amino acids and your body makes many of them
The peptides she uses with her patients
What the thymus gland is and how to support it
Why we lose thymic peptides as we age and how to support the body
The foundational things to joint and overall health at a young age that we can know for our kids
Supplements that are helpful for healing joints
Her top recommended supplements for anti-aging and longevity

Resources We Mention

Dr. Elizabeth Yurth - website
Bli.academy - Human Optimization Academy
Tuesdays with Morrie: An Old Man, a Young Man, and Life's Greatest Lesson, 25th Anniversary Edition by Mitch Albom

Words Matter, Talking on Eggshells & Changing Relationships by Changing Our Words With Sam Horn Jul 10, 2023

Show notes

Episode Highlights With Sam

Why she gave away almost everything she owned and became a nomad for a year
The reason words matter so much and how to get better about the words we use
Why parents should get the word “careful” out of our vocabularies with our kids
Words that, as parents, we should USE and words we should LOSE
A simple exercise to shift your words in parenting
Replace stop with start in parenting
Capable instead of careful
Replace "No" with "Yes you can" as soon as
Why to replace the word should with next time or from now on
We can’t motivate anyone to do better by making them feel bad
How to be a pattern interrupt
Replace “nothing’ and “no way” with “There’s something” and “I wish”
Language to use when kids are sad, upset, or mad
When we think we are comforting and we are actually contradicting them and how to paraphrase and understand instead
Why not to explain when people complain and what to do instead (agree, apologize, and act)
Two words that can put grievances and grudges in the past
Replace finding fault with finding solutions
Four words that help us keep our cool even when other people aren’t
In influencing others, example is not the main thing… it is the only thing

Resources We Mention

Talking on Eggshells: Soft Skills for Hard Conversations by Sam Horn
Tongue Fu!: How to Deflect, Disarm, and Defuse Any Verbal Conflict by Sam Horn
Someday Is Not a Day in the Week: 10 Hacks to Make the Rest of Your Life the Best of Your Life by Sam Horn
Sam Horn - website
The Black Stallion by Walter Farley

How to Do an Emotional Detox & Achieve Limitless Energy With Dr. Wendy Myers Jul 05, 2023

Show notes

Episode Highlights With Dr. Wendy Myers

What the research is showing about how physical health can be directly impacted by emotional trauma and health issues actually caused by emotional stuff going on
Up to 65% of physical health issues can stem from adverse childhood events (ACEs)
The science of why these traumas can impact our biology so strongly
Why talk therapy doesn’t necessarily resolve trauma and the frequency piece that many people don’t necessarily understand
We can’t change the past but we can change our interpretation of the past
What bioenergetics is and how it can be used therapeutically
How emotional trauma impacts the vagus nerve

Resources We Mention

Emotional Detox Program
Myers Detox
Biofield Tuning Fork
Apollo Wearable
NES Health
The Body Keeps the Score by Bessel van der Kolk M.D.

What If It’s Not Depression? Your Guide to Finding Answers and Solutions With Dr. Achina Stein Jul 03, 2023

Show notes

Episode Highlights With Dr. Achina Stein

How she got into functional medicine psychiatry
Her son’s journey with this method in her own family
Some of the most common root causes of depression and anxiety in her patients
The five factors she looks at to determine root cause, starting with food
SHIFT protocol: stress, hormones, infections, food, and toxins
The most common food triggers that are linked to depression and anxiety
Inflammation as a common root cause and how addressing food and other factors can help the body and the brain
What the burp test is and how it can show you if you have stomach acid issues
Why most people are magnesium deficient and how this drastically impacts sleep and anxiety

Resources We Mention

Dr. Achina Stein - Her website
Dr. Achina Stein - Instagram
What If It's NOT Depression?: Your Guide to Finding Answers and Solutions by Dr. Achina Stein
The Body Keeps the Score by Bessel van der Kolk M.D.

Anxiety in Kids and Breaking the Stress Cyclone With Jess Sherman Jun 28, 2023

Show notes

Episode Highlights With Jess

How she trained in adventure therapy and learned to race dog sleds
What adventure therapy is and how it can be helpful
Resilience is being adaptable in the face of stress and how to nurture this
The nervous system is very hungry
What biological resilience is and how to increase it
Lack of nourishment sends a signal of being unsafe to the body and can deplete resilience
How focusing on the root cause specific to anxiety can lead to parents and children feeling stuck
What she means by the cyclone of stress
Her model for nervous system health
Understanding the five core nourishment needs and limiting the five core stressors
The hidden stressors that send messages of threat to the nervous system
How genetics come into play in mood and behavior and how understanding them can help parents
Sleep issues are also connected to safety and nervous system health
What a lack of sleep can indicate and how to help kids through it
Importance of approaching these factors with curiosity and help kids take agency from their own health as they get older

Resources We Mention

Dr. Alan Christianson on Hormone Health & Foods That Are More Powerful Than Prescriptions Jun 26, 2023

Show notes

Episode Highlights With Dr. Christianson

Why he goes to bed at 7:30pm and gets up around 4am each day!
The top five hormonal symptoms that people might not initially associate with hormones
Why hot flashes can actually be dangerous and why to pay attention to them
How to address hot flashes and other hormonal symptoms
Why do hormones change as we age and why this isn’t the case in all animals, like jellyfish that can replicate almost indefinitely
Hormone shifts seem to relate to a shift in reproductive capacity and so when a person reaches the phase of life of not being able to reproduce, hormones shift from a human adaptation and survival perspective
What phytonutrients have to do with hormones and how certain plant foods can help with symptoms
How cruciferous vegetables help liver function
Understanding the real deal on fiber, which isn’t a food but a category
Why we need a wide variety of plant foods
Food as a matrix and the context of food within overall diet
Did you know… pistachios have natural melatonin but doesn’t necessarily affect immediate melatonin but can help your body produce more melatonin naturally
Our bodies operate on 9,346 different chemical pathways
What is happening hormonally during peri-menopause and menopause and how to support with food
The surprising way figs can help with hormone symptoms
How we regulate hormones is often actually about how well we eliminate hormone byproducts
Ways foods like onions and blackberries can help support muscle mass
Why phytonutrients in food and supplements of the same nutrients might not work the same way and why whole food based sources often perform better
If your diet is devoid of plants, you are essentially taking antibiotics
Dietary changes can reduce or eliminate adult hormone disease 78+% of the time

Resources We Mention

The Hormone Healing Cookbook: 80+ Recipes to Balance Hormones and Treat Fatigue, Brain Fog, Insomnia, and More by Dr. Alan Christianson - NEW
The Metabolism Reset Diet: Repair Your Liver, Stop Storing Fat, and Lose Weight Naturally by Dr. Alan Christianson
The Thyroid Reset Diet: Reverse Hypothyroidism and Hashimoto's Symptoms with a Proven Iodine-Balancing Plan by Dr. Alan Christianson
Dr. Alan Christianson - His Website
Dr. Alan Christianson - His Supplements
018: Dr. Alan Christianson on Thyroid Health & Autoimmune Disease
227: Dr. Alan Christianson on the Metabolism Reset Diet for Liver Health
397: Can N

Rewiring the Subconscious Mind, Learning Self Love & Finding Peace With Stephanie Kwong Jun 21, 2023

Show notes

Episode Highlights With Stephanie

How a very difficult adult experience led her to the work she does today and how it profoundly impacted her too
What a stuck identity is and how they can get in the way of achieving what we want
An identity is when we take on a point of view to help achieve something and why the stuck identities are the issue
What happens when we have two conflicting identities at the same time
The brain doesn’t know the difference between something that has actually happened and an imagined experience of the same thing
How to use the fact that the brain doesn't know the difference between doing an imagining to your advantage
Things we can do to help our children avoid stuck identities by allowing them to speak authentically without judgement
The key to integration is to de-identify with individual ones
A live demo on me of one of her processes on something vulnerable happening in my life and how you can use this same system with journaling to work through something
Why self talk is so important and how to learn how to shift it if this is something that is a struggle for you
Three tools that helped her shift her inner self talk
What mirror work is and how it can be helpful
Why play is important and how it means that your inner child feels safe - a lightning bolt moment for me… was my resistance to play and games for many years because my inner child didn’t feel safe?

Resources We Mention

Rapidrewiremethod.com (with free resource)
Letting Go: The Pathway of Surrender by David R. Hawkins, MD
The Untethered Soul: The Journey Beyond Yourself by Michael A. Singer
The Four Agreements by Don Miguel Ruiz

Digest This: How to Improve Gut Health & Healing From IBS With Bethany Cameron Jun 19, 2023

Show notes

Episode Highlights With Bethany

How she was homeschooled k-12 and how this shaped her life in many ways
She almost died from IBS and got back on her feet with a holistic approach
Surprising things that were irritating her gut that you may be eating
Why it doesn’t just matter what we eat but how we prepare it
The surprising food prep step that helped her digestion heal
A nutrient packed fruit smoothie that helped improve her digestion
How smaller meals can help during digestive distress
Top offender foods… including ones that might surprise you like leafy greens
Other aspects of feeling outside of food
Why avoid or limit workouts during healing from IBS

Resources We Mention

Her website - Lilsipper
Digest This: The 21-Day Gut Reset Plan to Conquer Your IBS by Bethany Ugarte-Cameron
Her Instagram
The Bible

Overcoming Perfectionism and Self-Doubt and Becoming Flawesome With Kristina Mänd-Lakhiani Jun 14, 2023

Show notes

Episode Highlights With Kristina

How she was born in a country that doesn’t exist anymore and was selected for the Olympic reserves multiple times
Why too much positivity can actually be detrimental to us and how to safeguard against this
Life is like a dance and there aren’t necessarily simple answers or linear paths
How she defines authenticity and what happens when we aren’t authentic to ourselves
The dark side of personal growth and how the extremes can feed our insecurities
How to reframe and instead of thinking of slaying the dragons think of taming them and learning to ride them
Vulnerability has two components: the courage of acting despite the fear and the uncertainty of not knowing what will result
How people can misuse the practice of meditation or gratitude when they start to happen on autopilot
What emotional analgesia is and why she believes it is a big problem for us
You can’t numb emotions selectively… if you numb one, you numb the ability to feel all of them
Remembering that we are allowed to feel all of our emotions and not judge them and still choose to act from our values and not our emotions
We are not our emotions but why they are valuable feedback
Self love is actually about the relationship with yourself
The difference between self love and self care and why this difference is important
Self care is skin deep and self love has more depth
Is imposter syndrome actually a sign that you’ve done something good?
An important question: Can you still love yourself if you fail?
When we use love as currency and how to avoid this
Try an experiment of replacing judgement with curiosity in your relationship with yourself

Resources We Mention

Becoming Flawesome: The Key to Living an Imperfectly Authentic Life by Kristina Mand-Lakhiani
Mindvalley
The Best of Fyodor Dostoevsky
Alice in Wonderland: The Original 1865 Edition With Complete Illustrations (Lewis Carroll Classics) by Lewis Carroll

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