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:

Andrew Pudewa on Any Family Can Homeschool (& Why You Should Consider It) Feb 06, 2023

Show notes

Episode Highlights With Andrew

Why the pandemic led to an increase in homeschooling but why this is still happening even with schools open now
Homeschooling vs other alternative education options
Do homeschooled kids actually not get enough opportunities for socialization?
Why homeschooling can take much less time than regular school and still accomplish just as much
Why boredom can be a good thing and the downside of how much we’ve eliminated it
How to teach as a homeschool parent even if there are topics you don’t know yourself
The way high school kids can take college enrollment courses virtually and get credit
How to get started homeschooling if you’ve never tried it before, including how to know your state's requirements
What bedtime story culture is and why he feels it is so important
Can homeschool students still go to college? Yes, but is that the best option?
Why he shares my opinion that entrepreneurship is a great way to teach life skills
Reading out loud to children is the number one predictor of writing skills in adults and the number one predictor of adults who like to read
Shockingly, over 2/3 of high school age students have not read one book in the previous year
Parting advice: the least important part about growing up is academics
Key Point: When you look at great people, many of them didn’t even do great in school but they made huge contributions to the world because of their character

Resources We Mention

IEW - Institute for Excellence in Writing
Christian Halls Association - CHI
Home School Legal Defense Association
Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker
Eat to Beat Disease: The New Science of How Your Body Can Heal Itself by William W Li MD
The Divine Comedy (The Inferno, The Purgatorio, and The Paradiso) by Dante Alighieri

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.

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

Thomas Seyfried on Cancer Is a Metabolic Disease Feb 01, 2023

Show notes

Episode Highlights With Thomas Seyfried

What cancer actually is and why it isn’t just genetic
How mitochondria function is a big factor in the cancer equation
What the Warburg study is and what it shows us about how cancer happens
Why cyanide kills healthy cells but not tumor cells
Cancer cells don’t use oxygen for energy, and what they use instead
Warburg: cancer cells replace oxygen energy with fermentation energy
How cancer cells use oxygen, not for energy but to create reactive oxygen species
The only two fuels cancer cells use: glucose and the amino acid glutamine (both fermentable)
His opinion: target the glucose and the glutamine simultaneously while transitioning the body to ketones
The biggest cancer breakthrough in the last few decades? Reduction in smoking
What are the root causes of cancer as a metabolic disease
Provocative agents that increase the risk of cancer: chronic inflammation, age, carcinogenic chemicals, viruses, age, genes (like BRCA1)
How to keep your mitochondria healthy to reduce the risk of cancer “Our genes are supremely capable of preventing cancer”
Why he recommends periodic water fasting for mitochondria health
How exercise helps support mitochondria
What ketones are and why they are a super fuel for the body
How to address the glutamine side of cancer cells
What glutamine-targeting drugs are
Why his approach is getting rid of cancer without the toxicity
The reason that traditional cancer treatment like chemo and radiation can be more effective when used with metabolic therapies
What he would do if he had cancer

“We can reduce the death rate by 50% if you view the tumor as a metabolic problem rather than a genetic problem” – Thomas Seyfried

Resources We Mention

Cancer as a metabolic disease: On the origin, management and prevention of cancer by Thomas Seyfried
Keto for Cancer: Ketogenic Metabolic Therapy as a Targeted Nutritional Strategy by Miriam Kalamian EdM MS CNS
The Origin (and future) of the Ketogenic Diet - by Dr. Dominic D'Agostino and Travis Christofferson: Charity Publication: In support of Dr. Thomas Seyfrieds cancer research by Johnny Rockermeier, with Dr. Dominic D'Agostino
Ravenous: Otto Warburg, the Nazis, and the Search for the Cancer-Diet Connection by Sam Apple

Dr. Molly Maloof on Supercharge Your Batteries for Limitless Energy and a Fitter, Stronger, More Resilient Future Jan 30, 2023

Show notes

Episode Highlights With Dr. Molly

Why biohacking is different for women and how to be careful
How to use current technology to improve your mitochondria
The way stress changes metabolism and why weight gain or trouble losing weight can actually be a symptom of high stress and low mitochondria function
Why recovery is so important and how to avoid burnout
How to nourish your mitochondria
Things that damage your mitochondria: smoking, vaping, alcohol, pesticides, refined sugar
How chronic stress directly damages mitochondria
What mito-hormetic stressor are
The war over vegetables and what she thinks about vegan vs carnivore
Microbiome and mitochondria crosstalk and why this is important
What HRV can tell us about health and ways to improve it
How to use a glucose monitor at home to improve health and hormones
What to understand about the glycemic index and how this is the average response of 1000 people
How to look at the body from a first principles angle and improve hormones
The way synthetic hormones including birth control can change your hormones and your attraction to your partner
Her take on peptides and hormones

Resources We Mention

The Spark Factor: The Secret to Supercharging Energy, Becoming Resilient, and Feeling Better Than Ever by Dr. Molly Maloof
Dr. Molly - website
Dr. Molly - Instagram
Levels - CGM

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.
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 Morning Sunlight - Short Episode Jan 25, 2023

Show notes

Episode Highlights From Katie

Why morning sunlight is receiving so much attention lately and how light is a very important signaling mechanism for the body
Dr. Amy Shah's simple rule of “sky before screens” in the morning
How light impacts areas of health such as weight, sleep, mood, and hormone function
The science behind morning sunlight and how much to get
What to do if you wake up before the sun or do shift work
Other options if outdoor light is truly not an option in the morning
Tips: Must be outside, no sunglasses, and aim for at least five minutes

Resources Mentioned

Light: Medicine Of the Future: How We Can Use It to Heal Ourselves NOW by Jacob Liberman O.D. Ph.D.
10,000 Lux Light
BON CHARGE Light Bulbs
Digital Light Timer
Blackout Curtains
Benefits of Sunlight: A Bright Spot for Human Health
Patreon - Join me for exclusive content and Q&As

Thanks to Our Sponsor:

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.

Micah Lowe on How to Use Ozone Therapy at Home Jan 23, 2023

Show notes

Episode Highlights With Micah

What ozone is and the difference between oxygen and ozone
Ozone therapy - what it is and how it is available at home now
How Micah got into ozone therapy
Different types of ozone therapies and which ones can be done at home
What rectal and vaginal insufflation of ozone are and how can they be used
How to try these methods of ozone therapy
Local application of ozone vs. systemic use
Why vaginal and rectal insufflation are systemic methods of using ozone
What ear insufflation is and how it can help ear, sinus, and eye issues
How to use ozone to support oral health
Making ozone water at home
The reason to be careful about ozone in the lungs (no antioxidant buffer system in the lungs) but why it's so beneficial in other places
Ozone is a hormetic therapy
Ozone is a natural powerful anti-viral, anti-bacterial and anti-fungal
How to use ozonated oil for beauty care, wounds, oil pulling, etc.
His personal non-negotiables of health

Resources We Mention

The One About Habits and Habit Stacking - Short Series Jan 20, 2023

Show notes

Episode Highlights From Katie

The ultimate question is, how do we form habits and get them to stick
As much as 40% of what we do in a day isn't the result of decisions, but of habits
What the research says about habit creation, including methods for starting new habits and making them stick
The average habit actually takes about 66 days (so over two months) to be created
Will missing one day of the new habit affect the creation of the new habit?
What the difference is between habits and routines
The process of creating a habit isn't just about learning to do something repeatedly - It's really about wiring and strengthening the brain
Don't let perfect be the enemy of the good when it comes to habit formation
The concept of habit stacking and the idea of stacking two habits together
Small habits are easier to implement and you can build on them - don't make them too big
The 3 S's - simple, short, and specific
It's easier to replace a habit than to remove it entirely (example: smoking)
Some of my practical examples that I personally use for habit stacking to give you some ideas to get started

Resources Mentioned

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear
Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less by S.J. Scott
Psycho-Cybernetics: Updated and Expanded by Maxwell Maltz
Gallon Water Jug
Tiny Habits program - BJ Fogg

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.

Kelly Rompel on ADHD, Anxiety, and Don’t Tell Me to Relax Jan 18, 2023

Show notes

Episode Highlights With Kelly

Why she transitioned from a pharmacist to a functional medicine specialist and why she now works with ADHD and anxiety patients
The common root causes she sees for these chronic issues
Dopamine connection and why ADHD is not just a dopamine deficiency
Common gut issues and how they present in problems in the body and the brain
Other factors that contribute to these issues that people don’t always realize
Why ADHD and anxiety often go hand in hand
The vitamin and mineral deficiencies that often play a role in why we see these issues together
Importance of asking why, when there is a chemical imbalance or diagnosis instead of just treating the symptom
Why ice baths help with dopamine production
The importance of protein consumption for producing neurotransmitters
What to understand about caffeine consumption, especially with ADHD and anxiety
Another reason to get protein in the morning before caffeine and why its so important for women
How underlying infections can be a huge source of stress on the body
The way certain exercises boost GABA and can help reduce some of these symptoms

Resources We Mention

Book a time with Kelly here
Depression Is Not Caused by Chemical Imbalance in the Brain article
Everything Is Figureoutable by Marie Forleo
Becoming Supernatural: How Common People Are Doing the Uncommon by Joe Dispenza
B-Complex
Magnesium Glycinate

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.

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

How to Become the Conscious Parent You Never Had With Bryana of Conscious Mommy Jan 16, 2023

Show notes

Episode Highlights With Bryana

What makes conscious parenting different from other approaches
How focusing on ourselves and our own emotional reactions and behaviors as parents is a more effective long term approach and is relationship first
Focusing on “how am I managing myself” as a marker of effective parenting
The magic of taking a pause during heated emotional encounters with our kids
How to understand what is getting in the way of being able to model these behaviors for our kids
What to do when “my kids will only listen to me if I am screaming”
Love withdrawal - what it is and why it is so painful to children, and how to break the pattern
The importance of saying sorry to our kids when we mess up without needing to defend our behavior
What a real apology and repair looks like
Why conscious parenting isn’t just permissive parenting or falsely happy parenting
No parent has an intention to hurt their child but the impact is outside our control and how to understand this dynamic
How our relationship with our kids sets the stage for how they will exist in relationship for the rest of their lives
What boundaries are and how to effectively communicate them
Why if boundaries don’t come from a place of kindness, they are actually about control
Phrases like “I can’t let you” and “show me another way” for boundaries with young children
Why children need to understand the alternative when we put limits on their behavior
When we withdraw love, children will default to loving and trusting the parent even at the expense of self love and self trust
Trust is the first psychosocial milestone in a baby or toddler
Parenting is the opportunity to re-parent and become the parent you never had
“I am not raising you to be the person I want or expect you to be… I am raising you to be who you are”
What it means to be a cycle breaker in our parenting
Specific tips for bedtime struggles and reframing what this experience is like for kids
Strategies for tantrums that actually work - and how to focus on actually being with the child so they learn this internal skill
Approaching parenting struggles with curiosity instead of being critical

Resources We Mention

Conscious Mommy - Website
Consciously Managing Meltdowns - Course
Conscious Mommy - Instagram
The Giver by Lois Lowry
Untamed by Glennon Doyle

The One About Magnesium - Short Series Jan 13, 2023

Show notes

Episode Highlights From Katie

What is magnesium and why is it important
Why are so many people deficient in this important mineral
What are the many benefits of magnesium
How magnesium plays a role in workouts, power, and recovery
Other benefits of optimal levels include: better mood, lower inflammation, better sleep, and stronger bones
Some easy sources of magnesium: Leafy green vegetables, sea vegetables, kelp, and nettle
How I am getting enough magnesium and what I am using

Resources Mentioned

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.

Dr. Robert Waldinger on the Science of Happiness and What Makes a Good Life Jan 11, 2023

Show notes

Episode Highlights With Dr. Waldinger

How he became a zen master who teaches meditation around the world
The science of meditation and the science of why it is beneficial
What the Harvard study of adult development is- the longest study on the same group of people since 1938
Key takeaways from this extremely long study
The surprising key to happiness and why human connection and relationships are so important
Helpful questions for checking in on your own relationships
How childhood experiences shape mental health later in life and what children really need to feel safe and secure in life
What the data says about things that extend lifespan and things that shorten it
How human connection correlates to a longer lifespan
Strong relationships are natural stress reducers - the science of how this works
Why happiness is not something we can “achieve” past our basic human needs
How to build a safety net of well-being to help increase happiness and calm even in tough times
Ways to use our feelings as signals but exercise choice in how we act and respond
How to increase “social fitness” and nurture relationships in your life
A rule of thumb when it comes to relationships
Why kids need to see us model prioritizing relationships and taking care of ourselves
What empathetic accuracy is and how to get better at it
The W.I.S.E.R method for handling emotionally challenging situations
The best investment you can make in your own well-being (it might surprise you)
Health and lifestyle trends that stood out from the data in this study

Resources We Mention

Robert Waldinger: What makes a good life? Lessons from the longest study on happiness | TED Talk
The Good Life: Lessons from the World's Longest Scientific Study of Happiness by Robert Waldinger, MD
Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn

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, non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!