The Wellness Mama Podcast

View Top 200 Chart

Back to Rankings Page

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:

Morley Robbins on Thyroid Health, Retinol, Magnesium, and the Real Story of Aging Jan 09, 2023

Show notes

Episode Highlights With Morley Robbins

What might be going on if you are told you have low iron or low ferritin
Why what’s going on in the blood isn’t always indicative of whats going on in the tissue and what to know when looking at blood tests
The three things to understand when measuring iron: hemoglobin (70% of body’s iron), ferritin (storage protein inside cells- 10% of body’s iron), serum iron (less than a tenth of a percent which actually means copper isn’t doing its job)
What hepcidin is (peptide)
Katherine Philpott MD PhD paper on how ferritin is storing excess iron in the body
Why the amount of iron you need is lower than you think..
The important part of this equation that is almost never tested by doctors and that can be shut down by Vitamin D
Why low ferritin is not an indication of iron deficiency and actually shows low copper and affects hepcidin
Dietary iron vs. recycling iron and why copper is important
What to know about Vitamin D and its relationship to retinol
The thyroid connection and why it is just a symptom of what’s going on in the body
Why low thyroid function can just be a symptom of low retinol
The thyroid doesn't run the body - it responds to the body
What you don’t know about aging that is aging you much more rapidly
Why copper, magnesium, and retinol are the big players in the real story of aging
How hair testing shows us some things that blood tests don’t
12 minerals and 8 metals that show up in hair tests (electrolytes, oxidation patterns, metals, etc)
Things we can take that mess up the way copper is used in the body (birth control, antibiotics, artificial vitamin C)

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.

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

Diana Rodgers on Meat Myths and Why Animal Products are Vital for Humans to Thrive Jan 05, 2023

Show notes

Episode Highlights With Diana Rodgers

How she got into nutrition through her own undiagnosed celiac
Why meat is the most vilified food and some reasons this is off base
The most common myths and misconceptions on meat: nutrition, environment and ethics
Why personal food decisions should stay personal and not be imposed on others
What the research says about meat being critical for childhood development
The elephant in the room: 60% of the US diet is ultra processed foods
Why it's possible to meet protein needs and still be deficient in amino acids
Protein consumption is especially important for women and children and specifically from animal products
What sarcopenia is and why it is such a big problem
Ways to help avoid sarocpenia
For every pound of plant based protein, there are four pounds of waste
The ways that cows are actually beneficial and important for the environment
Almonds vs cows for water consumption and why almonds waste much more water than cows

Resources We Mention

374: Sacred Cow: The Case for (Better) Meat (& Methane Explained) With Diana Rodgers
Sacred Cow: The Case for (Better) Meat: Why Well-Raised Meat Is Good for You and Good for the Planet by Diana Rodgers and Robb Wolf
Sacred Cow DVD
Paleovalley beef sticks
The Paleo Solution: The Original Human Diet by Robb Wolf
Ishmael by Daniel Quinn
Cronometer.com

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.

Dr. Gabrielle Lyon on Muscle-Cyntric Medicine, Eat Your Protein and How to Train Better Jan 02, 2023

Show notes

Episode Highlights With Dr. Lyon

What muscle-centric medicine is and how she developed this method
Why muscle is so important, especially for women
The connection between body composition and how we age
Her research on how body composition affects the brain and ability to do cognitive tasks
Why muscle is the organ of longevity
How muscle helps with disease prevention
Muscle is an endocrine organ and why exercise should be about building muscle not losing fat
The longevity connection to lean muscle mass
Why it's very difficult for a woman to get “bulky” or too muscular quickly
What reverse dieting is and how it can help us get stronger and leaner
Dietary protein as it relates to muscle health
Why we absolutely need dietary protein and what the bare minimum is vs. optimal for health and longevity
How much protein should we actually eat?
Her recommendation: 1g protein per pound ideal body weight
The minimum amount of protein required to stimulate protein synthesis
Her protocols for protein spacing and amounts
Do women and men need to train differently?
Lifestyle, diet, and supplementation factors that can help increase strength gain
How food and light regular our circadian clocks and our training ability
Recommended supplements: creatine, omega 3, urolithin A
Her advice: always be empowered by your choices and do the thing you are avoiding

Resources We Mention

371: How Eating More Protein Will Transform Your Metabolism With Dr. Gabrielle Lyon
Creatine Monohydrate
Urolithin A by Mitopure
Relentless: From Good to Great to Unstoppable by Tim S. Grover
The Attributes: 25 Hidden Drivers of Optimal Performance by Rich Diviney
The Mountain Is You: Transforming Self-Sabotage into Self-Mastery by Brianna Wiest
Her book club: Freedom Reads

Thanks to Our Sponsors:

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

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

Vulnerable Yearly Recap, Looking Ahead to Next Year and Answering Questions Dec 29, 2022

Show notes

Episode Highlights With Katie

The beautiful lessons I've learned this year and how it was a year of rest and relationships
My focus for this past year: to be with my kids and focus on them, inner work and diving into house projects that required new skills (and lots of power tools!)
Why I now feel ready to step into new projects and new energy
An update on my Health and how it is better than it has ever been
What health goals I've been focusing on: healthy blood sugar numbers , eating to nourish my body, Hashimoto's remains in remission
The biggest factors impacting my health: dealing with stress, sleep first, recovery and nourishing body and then eventually adding in exercise
2022 was the year of strength and 2023 will be a year of peace and joy
Hit my yearly reading benchmark and read 50 books
How art, meditation and journaling impacted me
Inner work that I did: faced some of my perfectionist, people pleasing tendencies, learned more about boundaries and showing up with kindness without compromising my own needs
Why I don't focus on New Years resolutions, but on challenges and experiments instead
How mindset plays such a big role in health, habits and more
Q&A from all the questions you submitted

Resources Mentioned

Thanks to Our Sponsors:

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

Timeline Nutrition - Mitopure from Timeline Nutrition offers an easy way to get your daily 500mg dose of Urolithin A, which helps with energy and endurance and so much more! Use code wellnessma for a discount.

Dr. Matthew Dawson on Wild Health and Lessons From Precision Health Dec 26, 2022

Show notes

Episode Highlights With Matt

What wild health is and where this concept came from
How a return to nature is the root of good health
What separates precision medicine from traditional medicine
Why genetics are important but they are only about 20% of the whole picture
The importance of light, sleep, and stress for health
Factors we can optimize for our kids for lifelong health
Are diseases actually preventable
What their data says on reversing disease through lifestyle intervention
His core pillars of optimal health and how to optimize each one
What studies say about movement and how much we need
Why he is also on team sardines as a superfood
The reason to look at the calories vs nutrients equation
His personalized non-negotiables for health
Ways to improve sleep quality
Science backed reasons to focus more on relationships and connection for better health

Resources We Mention

Wild Health
Oura Ring
ChiliSleep
Levels - Continuous Glucose Monitor
Last Child in the Woods: Saving Our Children From Nature-Deficit Disorder by Richard Louv
The Bible (NIV)
Awareness: Conversations with the Masters by Anthony de Mello
The 15 Commitments of Conscious Leadership: A New Paradigm for Sustainable Success by Jim Dethmer

Thanks to Our Sponsors:

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

Dr. Jack Kruse on Junk Light, 5G, Optimizing Sunlight and Longevity Dec 22, 2022

Show notes

Episode Highlights With Dr. Kruse

What junk light is and why it can be so harmful
Why sunlight is so important and not dangerous... and why it is so important for kids
The problems with screens that you probably didn’t know of
Understanding light functionally
Why light is a medicine
Six meta analysis show that lack of sunlight is more dangerous to your health than smoking
The deeper problems with blue light beyond just sleep disturbances
How blue light cases break down in the retina and brain changes and destroys dopamine
Why he recommends avoiding melatonin supplementation in kids
Where melatonin is actually made (in the mitochondria) and how to optimize it
The reasons he recommends avoiding sunscreen and increasing sunlight exposure, especially in kids
Low Vitamin D levels correlate highly with melanoma and the sun helps increase Vitamin D levels… so why lack of sunlight is more correlated to melanoma than sun exposure and how blue light comes into play
Why sunglasses decrease melanin production in the skin and why he says to avoid them because you’ll be more sensitive to the sun
Ways to optimize your light exposure
Light exposure tips: open windows inside so it isn’t filtered through glass
More reasons to get morning sunlight
A reason kids don't need as much sunlight as their grandparents do
How to do grounding correctly
His water recommendations for optimizing this for our kids
How screens are dehydrating, especially to kids
The food and light connection and what to know about water
His top tips for longevity
Mitochondrial DNA is only inherited through the mom
What transgenerational epigenetics is and why we need to understand it as parents
The real deal on Vitamin D (a neurosteroid he says not to supplement) and Omega-3

Resources We Mention

Dr. Jack Kruse - website
Dr. Jack Kruse - Membership and Patreon
Spectroscope
A week’s worth of camping synchs internal clock to sunrise and sunset, CU-Boulder study finds
Going Somewhere: Truth about a Life in Science by Andrew A. Marino
Health and Light: The extraordinary Study that Shows How light Affects Your Health and emotional well being by John N. Ott
Power, Sex, Suicide: Mitochondria and the meaning of life<

Dr. Steven Lin on the Collapsing Jaw of Our Next Generation and How We Can Fix It Dec 19, 2022

Show notes

Episode Highlights With Dr. Lin

A big misconception for parents when it comes to a child’s jaw growth
How we can help our kids grow a jaw that fits their adult teeth
The factors that come into play with tooth decay and collapse of the jaw that leads to crooked teeth
Dr. Weston A. Price’s work on nutrition and dental health
Factors that make a difference in jaw structure in utero
What to look for in your kids teeth and jaw development at different ages
A mistake many parents make in introducing foods
How cleaning the nose might be more important than cleaning the teeth early on
Problems with mouth breathing in kids and adults and what to do about it
What to do if you or your child can’t tolerate nasal breathing
How to reprogram your breathing and improve tongue posture for better sleep
Sleep connections between jaw development and nutrition
Why over consumption of sugar and lack of Vitamin D are such a big deal in kids
Foods to avoid for jaw health and oral health: sugars, vegetable/seed oils, processed grains, etc

Resources We Mention

127: Dr. Steven Lin on How to Reverse Dental Problems Through Diet
The Dental Diet: The Surprising Link between Your Teeth, Real Food, and Life-Changing Natural Health by Dr. Steven Lin
Dr. Steven Lin - Website
Nutrition and Physical Degeneration by Weston A. Price, DDS
Thinking Fast and Slow by Daniel Kahneman

Thanks to Our Sponsors:

Four Sigmatic - My go-to for mushroom coffee and drinks. Use code wellnessmama for a discount.

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

Marie Forleo on Everything Is Figureoutable, Improving Your Mindset and Becoming a Time Genius Dec 15, 2022

Show notes

Episode Highlights With Marie

Why she was an original member of the smurf fan club
Her own entrepreneurial journey
Why she doesn’t feel that our current educational model prepares us for how to best contribute to the world in a meaningful way
How to learn to listen to the small voice inside
Getting through imposter syndrome and learning to listen to our intuition even if we are scared
Failure = a faithful attempt in learning and how to reframe failure and learn from it
Clarity comes from engagement, not thought
Her time management tips from time genius
The most powerful words in the universe

Resources We Mention

Time Genius
B-School
Everything Is Figureoutable by Marie Forleo
The War of Art: Break Through the Blocks and Win Your Inner Creative Battles by Steven Pressfield

Thanks to Our Sponsors

Sleep.me - They offer amazing products to help with temperature-controlled sleep. Save 25% with the code wellnessmama.

Four Sigmatic - My go-to for mushroom coffee and drinks. Use code wellnessmama for a discount.

Kelly LeVeque on Blood Sugar Balance, the Fab Four, Protein and Demystifying Health Dec 12, 2022

Show notes

Episode Highlights With Kelly

Why over 100 million people in the US have diabetes or pre-diabetes, and why this is largely preventable
The reason we see a rise in these issues, even in children
Understanding macronutrients at a higher level to make health easier
Why amino acids and essential fatty acids are important, but we don’t have a dietary need for carbohydrates
How the body can take protein and create what it needs through gluconeogenesis even if we don't eat carbs
Why protein has a zero to minimal effect on blood sugar and why protein is the most satisfying macronutrient
The reason not eating enough protein leads to overeating and why this is an important survival response
Metabolic syndrome, elevated blood sugar, diabetes, and inflammatory markers link
Why carbohydrates in their whole food form are wrapped in fiber and interact with the body differently
The reason cellular carbohydrates (like apples) are much different in the body than acellular ones (apple juice)
How pregnancy and breastfeeding increase protein and nutrient demands in a big way
Why carbs aren't the enemy
The reasoning that if low carb is good, no carb is not better and when glucose spikes are good
A reason to avoid “naked carbohydrates” or carbs on their own
How to use time-restricted eating to your advantage
Tips for fasting optimally as a woman and getting enough protein
How eating protein in the morning and stop eating by 6pm can make a huge difference

Resources We Mention

Body Love: Live in Balance, Weigh What You Want, and Free Yourself from Food Drama Forever by Kelly LeVeque
Body Love Every Day: Choose Your Life-Changing 21-Day Path to Food Freedom by Kelly LeVeque
Be Well by Kelly - website
Oura Ring
Levels Glucose Monitor
Protein powder
Time-restricted eating study
Deep Work: Rules for Focused Success in a Distracted World by Cal Newport

Anya’s Reviews on the Benefits of Being Barefoot and Why to Choose Barefoot Shoes Dec 08, 2022

Show notes

Episode Highlights With Anya

How she studied four languages including Russian and Chinese!
Her personal story with foot health and foot problems that led her to research minimal footwear
How pregnancy made her foot problems worse and how this led her to research alternatives to overly supportive shoes
When her foot pain got super severe and started causing other joint pain as well
The book that opened her eyes to another way to heal her feet
What foot shaped footwear and barefoot shoes are and why they are important
How to rehab feet and transition to better footwear
The benefits of barefoot time when possible
What to look for in barefoot shoes and all the different types available
How sitting too much can also create foot issues even if kids aren’t wearing restrictive footwear
The main things to look for in foot friendly footwear: foot shaped (asymmetric), flat, zero drop, bendable
Exercises and movements for strengthening and mobilizing feet
What toe yoga is and how to do it
Her take on toe spreaders and when they can be beneficial
Tips for making the transition easier
Fascia release tools and how they can be helpful
Her parting advice: You don’t have to be a foot nerd and be only barefoot to benefit from the ideas of this and how to 80/20 it

Resources We Mention

Anya's Reviews - website
Anya's Instagram
Whole Body Barefoot: Transitioning Well to Minimal Footwear by Katy Bowman
CARS video from Hunter Fitness
Vivo Barefoot
Xero Shoes
Earth Runners
The Body Keeps the Score by Bessel van der Kolk M.D.
Acupressure Rock Mat

Thanks to Our Sponsors:

BiOptimizers Magnesium - Magnesium is so crucial to our health and their magbreakthrough product provides all seven forms of magnesium that our body needs.

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