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:

The One About Sauna Use and Benefits - Short Episode Mar 03, 2023

Show notes

Episode Highlights

How sauna use has the potential to reduce risk of all cause mortality, heart disease and many other issues.
The history of sauna use and how many cultures have used heat therapy since 2000 B.C.
What the different types of saunas are (dry sauna, steam sauna, and infrared sauna) and how they work
Which sauna is best
What heat shock proteins are and how sauna impacts this
The benefits of sweating
How sauna can impact heart health, detoxification, muscle recovery, mood, weight loss, and more!
Timing of sauna use and what time of the day is typically recommended
Examples of how I use sauna during the week, what temperature, how long, and what kind
How often you should use a sauna and how to begin

Resources Mentioned

Sunlighten Sauna - Mention wellnessmama for a discount
Creatrix Sauna
Barrel Sauna
Clearlight Sauna
HigherDOSE Sauna Blanket - Use code wellnessmama15 for a discount
LMNT

Thanks to Our Sponsor:

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

How Kids Can Build Better Brain Habits in Five Minutes a Day Using Martial Arts With HomeDojo Mar 01, 2023

Show notes

Episode Highlights With Alex

How martial arts benefit the brain, what this particular type is, and why it’s especially beneficial
Ways martial arts can teach self regulation and calm for kids
The rare forms of martial arts we are talking about and why there are only a few instructors in the world
The body keeps the score, and how martial arts helps untangle some of these things
How these forms of martial arts lead to more oxytocin and less aggression
Crossbody movements benefit the nervous system and body
How these forms of martial arts can increase feelings of safety in the body and help the nervous system shift into parasympathetic
The core principles of these forms of martial arts and how they are beneficial to children
How kids can learn this approach at home with no driving required for parents

Resources We Mention

Homdojo.io/wellnessmama
The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.
TED Talk: Cognitive Kali
What Do You Do With a Problem? by Kobi Yamada
A course in Miracles online handbook
Letting Go: The Pathway of Surrender by David R. Hawkins M.D. Ph.D
Red Rising Series by Pierce Brown

Thanks to Our Sponsors:

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.

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. Amy Shah on Food Creates Mood, Dopamine Pathways, and Improving Your Gut Feb 27, 2023

Show notes

Episode Highlights With Dr. Amy Shah

A life lesson she learned from growing up in rural India and riding a horse carriage to school
Why the gut works with the principle of: take action first and motivation follows. And how to support gut bacteria to crave good things
The difference between hunger, cravings, and appetite
How cravings are connected to the dopamine pathway
Ways to help kids train positive dopamine pathways and avoid cravings later in life
What are the three “hunger hijackers”?
How is most modern food engineered? What is the bliss point?
What are psychobiotics?
What is your gut microbiome? How can it control our hunger?
Why our bodies are solar powdered and why we need natural light
One good easy rule: sky before screens every day
There are gut bacteria deep in our guts that need natural sunlight to function optimally
Light is our biggest circadian input followed by food and temperature
The biggest things women can do to protect against aging and hormone changes is maintain muscle mass
What's the first small change we can make today to stop being so "effing hungry"?
Why exercise is the strongest probiotic you can take!
What the nova classification of food is and how it impacts our health and mood
Her personal 80/20 of non-negotiable things she does

Resources We Mention

Dr. Amy Shah - Website
Dr. Amy Shah - Instagram
I'm So Effing Hungry: Why We Crave What We Crave – and What to Do About It by Amy Shah, MD
I'm So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy, and Reclaim Your Life by Amy Shah, MD
The 7-Day Anti-Inflammatory Detox: Combining the Best Parts of Paleo, Vegan, and Gluten- and Sugar-Free Diets by Amy Shah, MD
The Molecule of More: How a Single Chemical in Your Brain Drives Love, Sex, and Creativity - And Will Determine the Fate of the Human Race by Daniel Z. Lieberman MD and Daniel Z. Lieberman MD
422: Dr. Amy Shah on a Proven Plan to Beat Burnout & Boost Energy
345: How to Use Circadian Fasting to Improve Health & Slow Aging With Dr. Amy Shah
233: Dr. Amy Shah on Decoding Childhood Allergies & Letting Kids Get Dirty
Just Calm (use code wellnessmama15 for discount)

Thanks to O

The One About Oils and Fats (and Why I Avoid Vegetable Oils) - Short Episode Feb 24, 2023

Show notes

Episode Highlights

What oil and fats are, why we need them, and how much we need of each
Examples of vegetable oils and why I personally avoid them
The difference between unsaturated fats, monounsaturated fats, and polyunsaturated fats
What I eat as my main sources of dietary fat: olive oil, avocados, and fish oil
The difference between Omega-3's and Omega-6's and what the dietary ratio should be
Tips to reduce your Omega-6 intake and where you'll most likely find this in your foods
The truth behind how canola oil is made and processed

Resources Mentioned

Thanks to Our Sponsor:

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.

John A. Lieurance on Understanding Melatonin, Methylene Blue and MitoZen Feb 22, 2023

Show notes

Episode Highlights With John

How his own health struggles led to his research on some very specific topics
His health problems that happened before he was even born
Why he recommends high-dose melatonin at times
Melatonin… a master antioxidant? And why he says melatonin is more important than glutathione
How melatonin affects the mitochondria and is present in every cell in the body
His take: Disease is where the body has a stressor and doesn’t have the resources to adapt
What he says the research actually shows on melatonin and why he recommends really big doses
Is there a concern about a negative feedback loop with melatonin where the body down-regulates natural production?
Natural melatonin production: regulated by sunlight exposure
The reason oral melatonin isn’t as effective and what he recommends instead
Sunlight is 54% near-infrared and how light sources can be beneficial
What methylene blue is and how to use it to your advantage: it’s antimicrobial and energizes mitochondria by working as a pro-oxidant and antioxidant
Can methylene blue be helpful for improving mood?
Methylene blue is photodynamic and what this means
Why sun exposure is important and how melatonin seems to be protective against burning
Another reason to avoid sunglasses and how they can lead to more skin damage

Resources We Mention

Melatonin: Miracle Molecule by Dr John Andrew Lieurance ND, DC
Advanced Rejuvenation Clinic
It's All In Your Head: Endonasal Cranial Therapy by Dr John A Lieurance
Mitozen - Use code wellnessmama for a discount
621: The One About Morning Sunlight – Short Episode
Boncharge Red Light Bulbs
Man’s Search for Meaning by Viktor E. Frankl

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!

Dr. Sam Berne on Vital Vision: Your Eyesight Might Just Be a Symptom and How to Protect Vision As You Age Feb 20, 2023

Show notes

Episode Highlights With Dr. Sam Berne

How he did dolphin assisted therapy for trauma patients in the past
Why reading the eye chart is not vision, it's eyesight which is just a skillset
A vision problem is more than in the eyeball
Why he doesn’t recommend dilating eyedrops for children in eye exams
How children can improve their vision without strong glasses or surgery
The type of exams he recommends for children of all ages
How vision ties to movement and vestibular function
What the primitive survival reflex is and how it relates to vision in children and what primitive reflex training is
An eyesight problem is a symptom of a vision problem. If you improve the vision, the eyesight can get better
The rise of myopia because we are all on screens and what to do about it
Nutrition and supplements that are generally beneficial for the eyes: Vitamin A, Zinc, Brightly colored fruits and vegetables, Astaxanthin, Omega-3s
Why refined sugar is bad for the eyes!
How red light can benefit the eyes (and mitochondria in the whole body)
Tip: How backward movement opens up peripheral vision and stimulates the brain
The eyes and the brain make up 2% of body weight and use up 25% of resources and have a very high nutritional need
How brain health is so important for vision as we age
Ways to support eyesight with nutrition as we age (diet, glutathione, vitamin C, etc.)
How dental health relates to eye health
Head trauma and inflammation can affect the eyes as we age
How wearing lenses can reduce vision as we age and eye exercises to help
What to know about blue light and sunglasses
The connection between trauma and vision
How he uses castor oil on the eyes on the eyelid to keep eyes moist through the night
What is different if you’ve had eye surgery
The essential oils he uses around the face to support the eyes

Resources We Mention

Dr. Sam Berne - website
Dr. Sam Berne - Shop Products and Books
I Sense: At Play in the Fields of Healing by Dr. Sam Berne
Plant Therapy essential oils
Man’s Search for Meaning by Viktor E. Frankl

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.

Dr. Cassie Huckaby on Your Life is Your Medicine & The Power of Belief Feb 15, 2023

Show notes

Episode Highlights With Dr. Cassie

Her personal story with healing and how she got into the work she does
Why curiosity is one of the most potent medicines there is and why to approach everything with childlike curiosity
A different way to think about labs
Why not to let a diagnosis be part of your identity
What the placebo affect really shows us about the power of the mind
Right and true are not always the same thing… and truth is what sets you free
A truth is something that is undeniable, there is no exception to it
How to learn to ask more beautiful questions to get better answers
The one commonality with everyone she has seen experience a “medical miracle” fo healing

Resources We Mention

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.

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.

Jim Stephenson on Vitamin D Deficiency: Deconstructing the Deception & Stop Fearing the Sun Feb 13, 2023

Show notes

Episode Highlights With Jim

Is Vitamin D harmful?
Most of the work done on Vitamin D has been associative data
The difference between D3 (intermediate molecule) vs storage form vs active form
Different forms of Vitamin D we can test for and why these aren’t always accurate
Is there actually accurate testing for Vitamin D?
How to actually test the active form of Vitamin D in the body
Why he doesn't recommend taking an isolated pill of vitamin D
The reason he says you don’t actually need vitamin K to absorb Vitamin D
Genetic components of Vitamin D receptors and use
Many genetic mutations are meant to be an advantage
Why you aren’t going to get over 60 on a vitamin D test naturally
One snip that is important for vitamin D
Misconceptions about Vitamin D during pregnancy
The difference between getting Vitamin D as a supplement vs making it from sun exposure
We make a sulfated form of D3 from sun exposure
7-Dehydrocholesterol from the sun (not present in supplements)
Why the most important molecule from sun exposure can’t be obtained from a supplement
How PUFA molecules interact with the sun equation and his take on PUFAS
How viruses like Epstein-barr can interfere with the vitamin D process in the body
What to do if you’ve taken a lot of oral Vitamin D and think it might have caused an issue
How vitamin K can actually be helpful and why magnesium is important too
Can sun exposure actually help avoid cancer
The problems with sunscreen
What to know for healthy sun exposure and what it means when we look pink for a few minutes after sun exposure
The importance of not wearing sunglasses in the sun because it makes your more likely to burn

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

The One All About Protein and Amino Acids - Short Episode Feb 10, 2023

Show notes

Episode Highlights

To start off, what is protein, and where it's found (and used) in the body
Why I eat higher protein and what health benefits I feel
How the nine essential amino acids play a role
What is the difference between a complete protein and an incomplete protein and examples
What creatine is and what the research says
How skeletal muscle is strongly correlated to longevity and the ways to increase this (resistance training and consuming enough of the right kinds of amino acids)
We might also need more protein in times of recovery from injury or illness, especially broken bones
How we're more likely to under-consume protein, versus over-consume it, in the U.S.
What the possible downsides are of eating too much protein, without enough fiber, carbs, and fat
The question to ask: How much protein and how to get enough in your diet?

Resources Mentioned

How Protein Supports Your Muscle Health, with Dr. Gabrielle Lyon and Chris Kresser
371: How Eating More Protein Will Transform Your Metabolism With Dr. Gabrielle Lyon
612: Dr. Gabrielle Lyon on Muscle-Centric Medicine, Eat Your Protein, and How to Train Better
564: Chris Kresser on Nutrient Deficiencies & Why the Way We Think About Health Needs to Change
Protein Bulk Meal Planning Ebook
LMNT - Electrolytes
Kion Aminos and Creatine
Iconic Protein Powder (use code wellnessmama15 for a discount)
Paleovalley beef sticks
Paleovalley protein powder
Bulk Supplements Creatine Monohydrate
Join me on Patreon

Thanks to our Sponsor:

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.

Tallene Hacatoryan on PCOS: Addressing the Root Cause & Resolving Symptoms Feb 08, 2023

Show notes

Episode Highlights With Tallene

Her own personal experience with PCOS and how she overcame it
How PCOS is diagnosed: 2 out of 3 common symptoms
PCOS is linked to blood sugar issues, insulin resistance, higher incidence of thyroid problems, and other issues
Factors that are contributing to the rise in PCOS
Why PCOS is actually a somewhat protective mechanism but why it has gotten out of control
How endocrine disruptors contribute to the problem
The way insulin resistance comes into play
What to know about insulin resistance and how to resolve it
How walking helps with stress hormones and insulin resistance
Ways to use light and sleep to your advantage if you have PCOS
The reason gluten/dairy free can be helpful for women with PCOS in reducing inflammation
What inositol is and why it can be helpful for PCOS (and many other things)

Resources We Mention