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:

Importance of Sexuality & Pleasure for Nervous System Health and Wellbeing With Foria May 08, 2023

Show notes

Episode Highlights With Kiana

How she is also a doula and how she got into female sexual health
Her work as a somatic therapist
The importance of pleasure in our lives and how it impacts wellbeing and relationships beyond just physical pleasure or sexuality
How the nervous system is like the window through which we see the world and how this can make it difficult to identify if it is dysregulated
Ways to help regulate the nervous system and help the body feel safe
Healthy vs unhealthy nervous system regulation
Two ways to work with the nervous system and when to use each
How sexual pleasure relates to nervous system last
The connection between sexual and emotional intimacy
Differences between the two types of desire and what responsive desire is
Why it can often take the female body 15-40 minutes to reach peak arousal and how this is often different than it is for males
Some exercises we can do to help reconnect with our body and our sexual experience
What sexual polarity is and how to nurture it in long term partnerships
How to nurture dynamic tension in partnership

Resources We Mention

Foria Products
Where Should We Begin?: The Arc of Love by Esther Perel
The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.
Women's Anatomy of Arousal: Secret Maps to Buried Pleasure by Sheri Winston CNM. RN. BSN. LMT
Women Who Run with the Wolves: Myths and Stories of the Wild Woman Archetype by Clarissa Pinkola Estés

Metabolism Makeover and How Your Subconscious Mind Impacts Weight With Megan Hansen May 03, 2023

Show notes

Episode Highlights With Megan

How she got into the world of dietetics and metabolism
Her own experience with nutrition, weight loss, and metabolism
Teaching over telling, and how she has helped hundreds of women with this approach
What metabolism actually is and what we need to understand to work with our bodies
Metabolism is actually how the body uses what is put into it
The body is something that is always building or breaking down and understanding this can help us
A slow metabolism just means that the body isn’t utilizing everything we put into it
The problem with chronically undereating and how this can be tough for the metabolism
Six pillars of a healthy metabolism: blood sugar control, muscle, movement, stress management, gut health
More reasons protein is important
What weight loss resistance is and how it can relate back to stress
Breaking the cycle of being overly busy and stressed and breaking the idea that we need to run ourselves into the ground for our families, our careers, etc
What the stress bucket is and how to manage yours well
Protein, fiber, healthy fats, and how to nourish your body well
The importance of micro habits and focusing on one thing at a time
Your body is not at war with you!

Resources We Mention

Metabolism Makeover: Ditch the Diet, Train Your Brain, Drop the Weight for Good by Megan Hansen
Her website
Her Instagram
Levels Glucose Monitor
Just Thrive - Gut Health Products
The Calorie Myth by Jonathan Bailor
You Are a Badass by Jen Sincero
Outlive: The Science and Art of Longevity by Peter Attia

Built to Move: 10 Essential Habits to Help You Move Freely and Live Fully With Juliet and Kelly Starrett May 01, 2023

Show notes

Episode Highlights With Juliet and Kelly

How Juliet survived a run-in with a hippo… the most dangerous animal on earth after the mosquito
Their journey into the work they do now and the world of movement
The ten key techniques to enhance your capacity for movement
Why the ability to get up and down off the floor without putting a hand or knee down is correlated with living longer and having fewer health issues
The objective health benchmarks that are missing in the broader conversation and how to benefit from them
What the ten vital signs of movement are and how to know if you're doing these well
How this book stemmed from their work with elite performers and what worked best
What mobility actually is and why it isn’t exercise
The real story about sitting and why it isn’t bad but how to do it better
Consistency trumps heroism

Resources We Mention

The Ready State - Juliet and Kelly's website
Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully by Kelly Starrett and Juliet Starrett
The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg
The Checklist Manifesto: How to Get Things Right by Atul Gawande
Frank Herbert's Dune Saga 3-Book Boxed Set: Dune, Dune Messiah, and Children of Dune

Building Your Family Culture and How Strong Families Change the World With Family Brand Apr 26, 2023

Show notes

Episode Highlights With Chris and Melissa

How they got into the work of helping families and doing family brand
The biggest challenges families face today and how they navigate those challenges
“More is caught than taught” - importance of modeling
How to keep values from coming across as a list of dos and don'ts and how to do values well
Ways to identify and incorporate your family values
Every family has a culture… was your created by default or by design?
Either you can define what your family stands for or the world will do it for you
How to do a weekly family check-in around culture with: What you are grateful for, Who in the family did something really kind for you this week, Who has something going on this week (calendar syncing), and Does anyone have a challenge or problem they’d like the whole family’s help in solving?

Resources We Mention

Family Brand website
Family Brand Podcast
Family Brand Podcast - My episode
The Seven Spiritual Laws of Success by Deepak Chopra
The Go Giver
Byron Katie's The Work Journal
We Are All the Same Age Now: Valuegraphics, The End of Demographic Stereotypes by David Allison
The Four Agreements by Don Miguel Ruiz

Navigating Family Dynamics Around Food Choices and Health With Functional Medicine Coach Dr. Sandi Apr 24, 2023

Show notes

Episode Highlights With Dr. Sandi

How she once taught disco dancing
Her different approach to clinical psychology and why she doesn’t like focusing on the “what's wrong with me” but on what the strengths are
Why positive psychology is not happyology and why this difference is important
How her psychological approach is different and how it relates to health
A tribute to her mentor: how to refuse to make yourself miserable about anything
The things that bug us about our partner can actually lead to a good long-term relationship

Resources We Mention

Functional Medicine Coaching: Stories from the Movement That's Transforming Healthcare by Sandra Scheinbaum
Stop Panic Attacks in 10 Easy Steps by Sandra Scheinbaum
Dr. Sandi - Website
How to Stubbornly Refuse to Make Yourself Miserable about Anything: Yes Anything! by Albert Ellis Ph.D
The Will to Meaning: Foundations and Applications of Logotherapy by Viktor E. Frankl

Dr. Izabella Wentz on the Adrenal Transformation Protocol to Reset the Body’s Stress Response Apr 19, 2023

Show notes

Episode Highlights With Dr. Izabella Wentz

The thyroid adrenal connection and why it is important to understand
What exactly adrenal dysfunction is and how to know if you have it
How adrenal issues can lead to other hormone imbalances in the body and the stress connection
Some symptoms that may point to adrenal dysfunction
Her own personal experience with adrenal fatigue and how this led to her work
Addressing the myth… does adrenal fatigue actually exist and why some doctors claim it doesn’t
How she couldn’t do some of the normal things that help when she was a new mom and the tools she discovered instead that are actually more helpful
Safety signals we can send to the body when we are sleep deprived or under stress
Tools for re-patterning the chronic stress response

Resources We Mention

Adrenal Transformation Protocol: A 4-Week Plan to Release Stress Symptoms and Go from Surviving to Thriving by Izabella Wentz
Hashimoto's Thyroiditis: Lifestyle Interventions for Finding and Treating the Root Cause by Izabella Wentz
Dr. Izabella Wentz - website
Oura Ring
Magnesium
How to Stop Worrying and Start Living by Dale Carnegie

The Parenting Map to Consciously Create the Ultimate Parent-Child Relationship With Dr. Shefali Apr 17, 2023

Show notes

Episode Highlights With Dr. Shefali

Why she wrote this parenting book and how this one is the how-to for parents
How we can move away from control and into connection with our kids
The chaos and nonsense we can create as parents without realizing it
How parents accidentally create the cycle of dysfunction in families
No human being likes to be controlled and how this control backfires with children
How to depersonalize interactions with our kids to calm the situation
Anytime you perceive it as a loss of control, you are going to lose control
Why kids aren’t trying to be disrespectful and when we fail to understand what is going on under the behavior, we create more of their behavior
Looking for Signs: Something inside gone negative
The three reasons children misbehave: lack of skill, lack of life experience, lack of worth and how to help each of these
What a savior complex is and how it harms our relationship with our children
How showing up as the savior disempowers them and makes things tougher in the long run
Ways to teach our children to carry to oars of their own saving
Developmentally appropriate ways to nurture this in our children
Why she claims that our children don’t owe us respect (and I agree)
How punishment and learning are opposed and how to actually help them learn
Why not to have outcome focused parenting (trying to raise happy, successful children) and how this can keep them from being in touch with their feelings
Teach your children to be authentic instead of teaching them to be happy
Creating successful children is an unhealthy goal, and what to do instead
How to navigate this method of parenting when parents disagree on method of parenting
What to do when kids are angry, disrespectful, unmotivated, or lie and how to build better connection in these instances
It’s about being more conscious not perfect

Resources We Mention

The Parenting Map: Step-by-Step Solutions to Consciously Create the Ultimate Parent-Child Relationship by Dr. Shefali Tsabary
The Conscious Parent: Transforming Ourselves, Empowering Our Children by Dr. Shefali Tsabary
The Awakened Family: How to Raise Empowered, Resilient, and Conscious Children by Dr. Shefali Tsabary
Dr. Shefali - Website
The Power of Now by Eckhart Tolle

How to Get the Best Sleep Ever ( From Someone Who Spent $45K on Sleep) With Matt Gallant Apr 12, 2023

Show notes

Episode Highlights With Matt

How he was shot in a robbery
He spent $45k on sleep and these are his main lessons
Inexpensive things related to sleep that anyone can do: light, sleep environment, temperature, food timing
How temperature drastically affects sleep
Ways to improve deep sleep
Why one hour of sleep is worth two hours (with some nuance)
The reason when you work your body you tend to get more deep sleep and when you work your brain you tend to get more REM (and this is a good thing)
During daylight savings, when we lose an hour of sleep, heart attacks go up by 24% and when we gain an hour, it goes down by 21%
Why night shift work is classified as a carcinogen
How not getting enough sleep leads to weight gain or loss of muscle mass
Lack of sleep directly impacts hunger, willpower and more
How blood sugar response changes from just one night of impaired sleep
His top supplements for sleep: L-Theanine (in evening), magnesium, glycine, potassium, GABA
A reason to consider taking potassium at night and how it can help minimize bathroom trips at night
What to know about wearables and trackables for sleep
HRV- what to know and understand and ways to improve it with float tanks, breathwork, and movement
Why he sets an alarm for his sleep supplements and his bedtime
A simple rule: 8 hours plus an hour for every hour of exercise
Why sleep quality trumps sleep quantity

Resources We Mention

BiOptimizers
Bon Charge red bulbs
Essentia Mattress - Use code wellnessmama15 for discount
Sleep.me - ChiliPad
Eight Sleep - Use code Mama150 for a discount
Oura Ring
Levels
NanoVi
Power Sleep : The Revolutionary Program That Prepares Your Mind for Peak Performance by James Maas
The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.
Power vs. Force: The Hidden Determinants of Human Behavior by Dr. David R. Hawkins

Dr. Aaron Hartman on Functional Medicine and Biohacking to Rewire the Brain and Heal the Body Apr 10, 2023

Show notes

Episode Highlights With Aaron

His own amazing story with adoption and using functional medicine to help his children
How he was able to use these techniques to help his daughter who they were told would never walk or talk or even crawl
Fascinating therapies he learned about for his daughter that are helpful to many of his other patients
More reasons to avoid processed foods and vegetable oils and how these foods can affect the brain
His foundational principles of health that are important before considering more advanced methods
The real data on omega-3 and omega-6 balance
What happens when we consume too much omega-6 and how this affects the brain
Why vegetable oils are partially plasticized and how these integrate into the cell membranes and hormones
Why women actually need more protein per pound of bodyweight than men
The average American is dehydrated and how this impacts health on many levels
How trace minerals can improve health
What peptides are and how he uses them with his children and with patients
How peptides can tell hormones what to do
Insulin was the first peptide we started using at large scale
Why being hypermobile in kids comes with a 400% increase in chance of spectrum disorders and what to learn from this
How the body is electric and how to support your body's electrical system
The science of meditation and how it physically improves health in a profound way

Resources We Mention

Dr. Hartman - website
Eidon trace minerals
Man's Search for Meaning by Viktor E. Frankl

Dr. Jolene Brighten on Is This Normal: Hormones, Sex, Periods, and Using Your Cycle to Your Advantage Apr 05, 2023

Show notes

Episode Highlights With Dr. Jolene

The things women are told are normal that aren’t when it comes to health and hormones
Why many of the things women are told about our bodies are wrong
What period symptoms are common but not normal and how to fix them
Why urinary incontinence doesn’t exist in France because they do postpartum therapy to help that
How to stop peeing when you jump or laugh
Why to keep an eye on your thyroid and adrenals, especially in relation to hormone problems
What to know about periods for our kids, what’s normal when it comes to cycles and what isn’t and how to support an optimal cycle
Things that can help with menstrual pain, heavy periods and other menstrual problems
What seed cycling is and how to use it to help your hormones
Things that are normal when it comes to vaginal microbiome, pH, scent, etc
Ways to support vaginal microbiome health and pH
What to understand about libido and how to support it
The brakes vs gas theory of libido and spontaneous vs responsive desire
Her 28-day plan for better hormone health, mood and libido

Resources We Mention

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