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:

Secrets to Longevity and Healthy Skin with Alessandra Zonari of OneSkin Apr 03, 2023

Show notes

Episode Highlights With Alessandra

How her biological age is 15 years younger than her actual age and what she attributes that to! (sleep, movement, and meditation)
Hydration tips both internally and keeping your skin barrier
Another reason to avoid sugar for the sake of the skin and how excess sugar can break down collagen fibers and age the skin
Why skin aging happens and some ways to slow or stop it
What inflammaging is
Biggest drivers of skin aging: sugar, dehydration
Things we can do internally that help reduce skin inflammation and aging
Difference between things that make skin look younger but can actually harm it long term (deep peeling, etc)
A tip to clean skin at night and not cleanse with cleanser again in the morning to help protect the skin barrier
How to target the root cause of aging
Their proprietary peptide OS-01 and how to addresses root cause of aging

Resources We Mention

OneSkin
Wellnesse
A New Earth: Awakening to Your Life's Purpose by Eckhart Tolle

The Sleep Lady on Sleep Coaching Your Baby Without Leaving Them to Cry It Out Mar 29, 2023

Show notes

Episode Highlights With Kim

How she became “The Sleep Lady”
Her gentle approach to sleep with babies
Why she's concerned about some of the common advice given to parents about getting babies to sleep through the night
A different approach than “cry it out” that helps babies sleep and enhances bonding and connection
Her guidelines for building the foundation for a good night of sleep for baby
A few tips that go against the common advice but help a baby learn to sleep
The developmental stages that can disrupt sleep and how to navigate these

Resources We Mentioned

Thanks to Our Sponsors:

Hiya Children's Vitamins - A clean line of children's vitamins that provides growing kids with all the essential nutrients that might be missing from their diet.

Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!

The Holistic Psychologist on How to Meet Your Self Mar 27, 2023

Show notes

Episode Highlights with Dr. Nicole

The fun random thing that she and I share (it likely isn’t what you think)
Why do so many of us feel stuck? And what to do about it
The importance of habits and why we keep repeating them even if they aren’t serving us
Patterns that come from childhood and why they're so hard to break
Body-mind connection and how to help our nervous system feel safe
Ways to model this for our children and how our own connection to self is important for them
How to go on the journey to feel safe in our own bodies
The most valuable thing we can give our kids in tough moments
Things we can model for our kids for nervous system wellness that help their nervous systems as they get older
Our habits are not who we are… they're likely adaptations based on the environment but they're possible to change and not who we are authentically

Resources We Mention

How to Meet Your Self: The Workbook for Self-Discovery by Dr. Nicole LePera
How to Do the Work: Recognize Your Patterns, Heal from Your Past, and Create Your Self by Dr. Nicole LePera
Instagram - Dr. Nicole LePera
The Body Keeps the Score by Bessel van der Kolk M.D.
The Biology of Belief by Bruce H. Lipton, PhD

Thanks to Our Sponsors:

LMNT - My go-to electrolyte mix that I use during workouts, while fasting and in the sauna. It's a clean source of all of your electrolyte and salt needs.

Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!

Dr. Dana Cohen on How to Hydrate Correctly for Health and Longevity Mar 22, 2023

Show notes

Episode Highlights With Dr. Dana

How much water do we actually need?
The reason low level dehydration ages us and increases instances of chronic disease according to a new study from the NIH
How not hydrating can increase the chance of diabetes and Alzheimer's
You can’t detoxify without water
The different types of energy in the body and how hydration affects them all
What the fourth phase of water is and why there might be 14 different types
Why studies show that hydration helps weight loss
Mouth breathers tend to lose more water at night and how to learn to nasal breathe at night
We do most of our detoxifying during sleep and why this is so important
How we can hydrate from foods and how the fourth phase of water relates to this
A fascinating study that talks about the benefits of over 30 plants per week
Fascia and hydration
What an optimal day of hydration looks like: front loading water, water before meals, getting enough vegetables, green smoothies

Resources We Mention

Quench by Dana Cohen, MD
LMNT
Eidon - silica and electrolytes
590: Dr. Andy Galpin on Fat loss, Hydration, Human Performance, and Raising Strong Kids
638: Dr. Chris Masterjohn on Understanding Key Nutrients: Biotin, Sodium, Potassium, and Omega-3s
380: How to Use CARs: My Secret for Mobility and Strength (+ HRV, FRC & Kinstretch) With Hunter Cook
Kettle and Fire Bone Broth
Man's Search for Meaning by Viktor E. Frankl
Stay Young & Sexy with Bio-Identical Hormone Replacement: The Science Explained by Jonathan V. Wright

Thanks to Our Sponsors:

Joovv - Red light therapy can be an important part of any health routine and I use mine daily to support cellular function and for my skin and thyroid. Use code wellnessmama for a discount.

Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!

Magdalena Wszelaki on Breast Issues, Hormones, and Finding Balance Mar 20, 2023

Show notes

Episode Highlights With Magdalena

What breast issues occur and how common they are
How breast health can be an insight into overall health and how these correlate to hormonal changes with menses or menopause
Even benign lumps in the breast can be an indication of estrogen dominance and can be a clue of a deeper problem in the body
What to do about estrogen dominance
Ways to support the lymphatic system, specifically in the breasts
Oils and herbs you can use in breast lymphatic massage
Addressing the root cause of breast issues and estrogen dominance
How magnesium helps with this too!
How hydration comes into play for breast health and lymphatic function
Diet and supplements that can help with breast health
How to use castor oil packs for breast health

Resources We Mention

Thanks to Our Sponsors:

BON CHARGE - A holistic wellness brand with a huge range of evidence-based products to optimize your life, such as blue light glasses, EMF protection products and circadian friendly lighting. Use code wellnessmama to save.

Zero Acre Farm - Their cultured oil is an innovative and healthy alternative to seed oils. Its neutral taste makes it perfect for roasting, sauteing, stir-frying, baking, dressing, drizzling, and baking.

Morley Robbins on A Deep Look at My Labs and My Life (What I’m Deficient In) Mar 15, 2023

Show notes

Episode Highlights With Morley

What my labs say about what’s going on in my body and in my life
Why he did a hair test and a blood test and what the results say together
What showed up… surprise! I have some stress going on
More data about the importance of addressing stress and how it shows up in lab work
Oxidative stress in the body and what this means
The minerals that drive liver metabolism and why I am low on these
Why high magnesium on my hair test doesn’t mean I need less magnesium and actually means I need more
The reason women especially tend to get estrogen dominance paired with adrenaline dominance and iron dominance
Why progesterone is important but supplemental might not be necessary if we balance copper and magnesium
How we lose copper and what to do about it (cortisol depletes copper)
Ways to use techniques like EFT, EMDR, Emotion Code, etc to help with stress
Why my hemoglobin is low and what this means for my iron recycling
Labs that point to my liver being slow because of excess iron and how castor oil packs, quercetin and supplemental copper, retinol and magnesium may help
Why it was probably a good thing that I gave blood
The two most important proteins for regulating the health of the body in his opinion and how they relate to iron status
Good food and supplement sources of retinol, and copper
One unusual lab result that means I might have parasites
It takes 56 days for blood to rebuild itself and why this means we can make improvements fast
Minerals run the body and hormones respond to minerals and not vice versa
More reasons to avoid processed food… as if we needed more reasons

Resources We Mention

The Root Cause Protocol - Morley's site
614: Morley Robbins on Thyroid Health, Retinol, Magnesium, and the Real Story of Aging
596: Morley Robbins on Magnesium, Stress, Mineral Balance and the Root Cause Protocol
Essential C from Paleovalley
Rosita - Cod Liver Oil
Queen of Thrones - Castor Oil Packs
Adrenaline Dominance: A Revolutionary Approach to Wellness by Michael E. Platt

Thanks to Our Sponsors:

LMNT - My go-to electrolyte mix that I use during workouts, while fasting and in the sauna. It's a clean source of all of your electrolyte needs.

Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!

Dr. Chris Masterjohn on Understanding Key Nutrients: Biotin, Sodium, Potassium, and Omega-3s Mar 13, 2023

Show notes

Episode Highlights With Chris

What biotin is and why it is important in the body
Important things to understand about supplemental biotin and what to look for
High dose biotin supplementation- why people are doing this and what is considered a high dose
Pros and cons of biotin supplementation
The biotin candida connection
Big problems connected to biotin deficiency
How to actually get enough biotin from food and when supplements are a good idea
Ways to figure out how much biotin you actually need: serum biotin testing and functional marker testing
What you need to know about sodium
A tip for diarrhea: salted rice
Sodium and glucose keep water in the blood and why this is important
How potassium comes into play here as well
Dopamine synthesis is dependent on sodium
When supplementing with salt is helpful
Only 6% of your average salt intake comes from what was added at the table, and almost all of it comes from processed foods
The real deal on if exercise and sauna use increase sodium need
If you eat a whole food diet you might need more salt
Food sources of potassium and how to get enough (hint: you aren’t getting enough from bananas)
The real deal on Omega-3s and Omega-6s
More reasons to incorporate liver, egg yolks and fatty fish into your diet

Resources We Mention

Thanks to Our Sponsors:

HigherDOSE - Check out their sauna blanket, PEMF mat, red light face mask and so much more! I use their PEMF mat several times during the week. Use code mama15 for a discount.

LMNT - My go-to electrolyte mix that I use during workouts, while fasting and in the sauna. It's a clean source of all of your electrolyte needs.

The One About Cold Exposure and Ice Baths - Short Episode Mar 10, 2023

Show notes

Episode Highlights

What is cold therapy and what are the different types
The known benefits of cold therapy (improved recovery, reduce inflammation, increased energy, better mood, etc)
What the research and studies show on the health impacts of cold exposure
The anti-aging benefits of cold therapy and ways to do it
Cold exposure and dopamine connection
Important guidelines on how to begin with cold therapy (i.e. how to start, how many minutes, etc)
How I personally started and worked my way up to longer exposure
Why sauna plus cold therapy together can be an effective tool for inflammation, recovery and performance
Cold exposure and how to use with workouts and the one caveat with this

Resources Mentioned

Cold Plunge - Use code wellnessmama for a discount
Huberman Lab Podcast on cold exposure

Thanks to Our Sponsor:

Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!

Dr. Jeffrey Gladden on How We’ll Make 100 the New 30 and Longevity + Aging Research Mar 08, 2023

Show notes

Episode Highlights With Dr. Gladden

His own amazing story that led him into longevity work after working as a cardiologist for years
An important tip when talking to a healthcare provider and some context to understand
Ask better questions: How good can I be? How can I make 100 the new 30?
What biologically determines when youth ends and aging begins (age 26)
Aging is not a linear progression
Can we actually slow and halt aging
How to know how old you actually are and why we're all a mosaic of ages in different parts of our body
You're really only as young as your oldest biological age
Why your biology doesn’t like to be forced into a corner and why adaptability is important
His take on intermittent fasting and fasting in general… and how to do it in a way that increases longevity
How do we stay young for a long time and why he calls longevity the currency of impact
His pillars of longevity
Mindset: Be married to your questions and not your current answers
Why he recommends donating plasma as a way to improve health
His takeaway from the French Paradox and the beneficial herbs they ingest that decrease oxidative stress
What he thinks of cellular reprogramming for aging
His supplement recommendations

Resources We Mention

Thanks to Our Sponsors:

Hiya Children's Vitamins - A clean line of children's vitamins that provides growing kids with all the essential nutrients that might be missing from their diet.

Dr. Christopher Palmer on Is Mental Illness a Metabolic Disorder of the Brain? Mar 06, 2023

Show notes

Episode Highlights With Dr. Palmer

His amazing story of almost not finishing high school and eventually becoming a Harvard professor
Why mental health issues are on the rise and what’s wrong with what we currently understand about mental health
Mental health disorders are now the leading cause of disability on the planet
Why it isn’t a coincidence that rates of all these things are on the rise at the same time and how this can be a clue about how to handle serious mental illness
How mental health and metabolic health are connected
When the brain is malfunctioning, the only way to understand that is to understand the metabolism
How mitochondria come into play in understanding mental health
We’ve known for over a century that people with mental disorders have a metabolic issue
Mitochondria play a direct role in the production and regulation of neurotransmitters and hormones
How trauma and stress come into play and how they're connected as well
Why these metabolic and mitochondria dysfunction issues exhibit in different ways in different people
Smokers have double the rate of type 2 diabetes even though they're thinner on average than non-smokers and why this is important to understanding mental health
Dietary strategies that may help with mental health: biggest one is to get rid of processed food especially highly palatable food
How community and social factors come into play for both mental health and metabolic health
The dietary factors that can support metabolic and brain health
Prevention strategies in children for avoiding mental illness

Resources We Mention

Dr. Christopher Palmer - Website
Brain Energy: A Revolutionary Breakthrough in Understanding Mental Health--and Improving Treatment for Anxiety, Depression, OCD, PTSD, and More by Christopher M. Palmer MD
Atkins for Life: The Complete Controlled Carb Program for Permanent Weight Loss and Good Health by Dr. Robert C. Atkins M.D.
Wellness Mama Bulk Protein Ebook
Levels

Thanks to Our Sponsors:

Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!

Joovv - Red light therapy can be an important part of any health routine and I use mine daily to support cellular function and for my skin and thyroid. Use code wellnessmama for a discount.

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