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:

Dr. Michelle Sands on Myths and Truths About Hormone Replacement Therapy Dec 05, 2022

Show notes

Episode Highlights With Michelle Sands

The different types of hormone replacement available and which are appropriate for most people
Why hormone levels are shifting earlier for women and men and how to navigate it
How to navigate natural hormone decline with age
What makes bioidentical hormone replacement different and why dose matters
Where bioidentical hormones come from
The surprising practice in China years ago that was the first use of bioidentical hormones
Why hormone replacement therapy doesn’t raise cancer risk if done correctly and how it can actually be protective
The real story about estrogen and cancer
New information on hormones from a women's health initiative in 2019
How loss of hormones contributes to osteoporosis, heart issues, and brain decline
The reason hormones shouldn’t just be used to treat symptoms and why waiting until menopause isn’t necessarily the best
How hormone loss correlates to collagen loss and decline in skin health

Resources We Mention

Dr. Michelle Sands - Glow Natural Wellness
Free Hormone Restoration Masterclass
The Power of Now by Eckhart Tolle
Estrogen Matters by Avrum Bluming

Thanks to Our Sponsors:

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.

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

Benefits of PEMF, Red Light, and Heat Therapy With HigherDOSE Dec 01, 2022

Show notes

Episode Highlights With Lauren and Katie

How sauna and heat exposure can reduce all cause mortality by as much as 60% and how to get these benefits
Why heat/sauna is an exercise mimetic and why this is important
The way sauna use can improve mood and help us enter parasympathetic nervous system states
What PEMF is and how it benefits the body
Why they combined PEMF and infrared heat to increase the benefits
How PEMF can help improve circulation, cortisol levels and inflammation markers
The body is electric… and how PEMF can support the body's energetic potential
What the different levels of PEMF are and what they each do for focus, sleep, etc
How they have made technologies like PEMF, sauna and red light less expensive and more accessible
Why red light helps the skin and helps the body product ATP

Resources We Mention

HigherDOSE - use code wellnessmama15 for 15% off (excludes full size sauna)
What I Talk About When I Talk About Running: A Memoir by Haruki Murakami
The Alchemist, 25th Anniversary: A Fable About Following Your Dream by Paulo Coelho

Thanks for Our Sponsors:

BiOptimizers Magnesium - Magnesium is so important for our health and their magbreakthrough product provides all seven types for all your needs.

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

Esther Blum on See Ya Later, Ovulator - Navigating Menopause Naturally Nov 28, 2022

Show notes

Episode Highlights With Esther Blum

The average age of menopause and early signs to look for
Why menopause can start really early for some women in todays world
Hormones to look at to get a baseline for mitigating menopause symptoms
When supplements like chaste tree, DIM, and calcium d-glucarate can be helpful
How cruciferous vegetables help hormones
What to know about hormone replacement therapy and the forms she does and does not recommend
How cyclical progesterone in second half of cycle can be helpful pre-menopause, especially after birth control use
Why lifting weights has such a big impact on hormone levels for women
The supplements she recommends that are helpful for most women
How brightly colored foods help hormones and feed beneficial bacteria in the gut
The one beneficial bacteria in the gut that helps avoid weight gain and how to support it
More support for morning sunlight, strength training and eating protein
A reason to go for a ten minute walk after eating- it lowers glucose by 17%!
Her three “meno-laws” for avoiding fat gain during menopause (or anytime)
Why many women develop non-alcoholic fatty liver disease in menopause and how to avoid it
Things that are helpful for alleviating hot flashes
Hysterectomies are the new c-sections… are they necessary? Are they avoidable? What to try instead

Resources We Mention

Esther Bum - Website
Esther Blum - Instagram
See ya later, Ovulator!: Mastering Menopause with Nutrition, Hormones, and Self-Advocacy by Esther Blum
BrocElite
BerbElite
Just Thrive
Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead by Brene? Brown
Outrageous Openness: Letting the Divine Take the Lead by Tosha Silver
Game of Life and How to Play It by Florence Scovel Shinn
Estrogen Matters: Why Taking Hormones in Menopause Can Improve Women's Well-Being and Lengthen Their Lives -- Without Raising the Risk of Breast Cancer by Avrum Bluming
Ryan Holiday books

Thanks to Our Sponsors:

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.

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

Jim Kwik on the Keys to Limitless Brain Health, Focus and Memory Nov 24, 2022

Show notes

Episode Highlights With Jim Kwik

His purpose in life and how his inspiration was his desperation through brain injuries and learning struggles
How he teaches the “software” of brain health: learning faster, adaptability
Things he recommends for having a limitless brain
1/3 of our brain performance is determined by genetics but the other 2/3 are under our control to change
Tools for brain health: a good brain diet, neuro-nutrition, killing ants (automatic negative thoughts), movement, brain nutrients, positive peer group and social relationships, clean environment, sleep, brain protection, new learnings, stress management
Brain is only 2% of body mass but requires 20% of nutrients
Top brain foods: avocado, blueberries, choline from eggs, salmon, sardines, dark chocolate
To avoid for brain health: seed oils, sugar
What mirror neurons are and why they are important to understand for brain health
How chronic fear suppresses the immune system and how to reduce it and manage stress
The importance of meditation for stress and health
How morning sunlight and hydration directly help the brain
The thought experiment he does every morning for brain health and focus
Having a “to do list” and a “not to do list”
What you see, you take care of
The masters and experts never get bored of the basics
Never get bored of your brain

Resources We Mention

Limitless: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life by Jim Kwik
Kwik Brain Podcast
Jim Kwik - Courses
Good to Great: Why Some Companies Make the Leap and Others Don't by Jim Collins
ChiliPad - Use code wellnessmama for 25% off
Think and Grow Rich Deluxe Edition: The Complete Classic Text by Napoleon Hill
The Power of Positive Thinking by Norman Vincent Peale
Mindset by Carol S. Dweck
The Rise of Superman: Decoding the Science of Ultimate Human Performan

600th Episode: Advice Worth Repeating, Q&A and Life Updates Nov 21, 2022

Show notes

Episode Highlights From Katie

How I'm so grateful for each of you since I launched this podcast in 2014
What life changes I've experienced since starting this podcast
The importance of inner work and how emotions impact our health
Giving our children a better foundation for dealing with emotions and difficult situations
The emerging research on psychedelics and substances like MDMA in assisted psychotherapy
Most common health advice from past guests that is free: meditation and a gratitude practice
Most common supplement advice from past guests: magnesium
Mitochondrial health and how to see how yours is doing
How lifespan is affected by the timing of our meals, eating fewer calories and loneliness
The benefits of sauna use, increased protein in your diet, and getting enough good sleep
Some tips on how to improve your sleep
My first-principles parenting, alternative ways to teach kids and my update on the Uncurriculum Homeschool method
Q&A from messages you sent to me on Instagram

Podcasts I Mention

Mara Labs on How to Hack Sleep, Glucose and Aging with Berberine Nov 17, 2022

Show notes

Episode Highlights

Their fascinating feats - swimming from Alcatraz and the fastest lacrosse shot in the state
What berberine is and how it can be used
The berberine/glucose connection
What ketosis is and how it can be used therapeutically
How melatonin affects the glucose cycle
Timing berberine for better sleep and appropriate cortisol response
Why berberine can drastically improve sleep
Many types of berberine don’t pass through the gut barrier
What makes this specific form of berberine different
C-myc gene connection to berberine
How berberine blocks gluconeogenesis
Why butyrate is beneficial and how berberine increases it
How berberine can be fasting mimicking
What myostatin is, how it inhibits muscle growth and how to use berberine to help muscle growth
Why berberine was superior to valium as a sleep aid in one study
How berberine increases dopamine and serotonin
Timing berberine and sulforaphane with workouts and food for brain and body health, plus muscle growth

Resources We Mention

Thanks to Our Sponsors:
Xtrema - The Original Non-Toxic Cookware on the market
Just Thrive - My source of probiotics, K2-7, Just Calm and much more!

Steven Wright on 5 Common Immune Misfires & How to Make Your System Smarter Nov 14, 2022

Show notes

Episode Highlights With Steven Wright

What an immune misfire is
The two parts of the immune system: the innate and the adaptive side
5 symptoms of immune misfire
What cytokine storms are
Why skin issues can often be immune related
What paraprobiotics are and how they interact with the immune system
How paraprobiotics might help with gut issues, histamine imbalance, and other things
Why sleep and melatonin are important to the immune conversation and how to optimize them

Resources We Mention

HoloImmune (discount wellmamaimmune automatically applied with this link)
Man’s Search for Meaning by Viktor E. Frankl

Thanks to Our Sponsors:
Xtrema - The original Non-Toxic Cookware on the market and what I use in my kitchen.

Four Sigmatic - They first introduced me to functional and medicinal mushrooms and whose products I’ve been using for almost a decade.

Dr. Kelley-Chew on the Crisis of Metabolic Dysfunction & What to Do About It Nov 10, 2022

Show notes

Episode Highlights With Dr. Kelley-Chew

What metabolic dysfunction is and why this is so important to understand
The flip side - what metabolic health and regulation is
What role insulin plays in metabolic dysfunction
Personalization of insulin response and what we can learn from it
The shocking amount of added sugar most people are consuming
Walking as one of the most powerful tools for blood sugar regulation
How light impacts our circadian response and as a result, our glucose and metabolism
Women’s health - how women differ from men metabolically and what we need to understand to optimize hormones and health
How these things change during the cycle, during pregnancy, and through menopause
The four pillars we can follow to optimize metabolic health: diet, (food pairing, timing, etc) movement, sleep, stress management

Resources We Mention

Levels website (to sign up for Levels)
Levels - Instagram
Levels blog
Lauren’s Instagram
Devotions: The Selected Poems of Mary Oliver by Mary Oliver

Thanks to Our Sponsors:

Wellnesse - My line of personal care products including toothpaste, hair care, deodorant and skin care

Sleep.me - ChiliSleep makes the coldest and most comfortable sleep systems available. They create the environment that meets the body’s natural need for lower core temperatures, promoting deeper, restorative sleep.

Morley Robbins on Magnesium, Stress, Mineral Balance and the Root Cause Protocol Nov 07, 2022

Show notes

Episode Highlights With Morley Robbins

His background and what led him on his own journey into researching these topics
What the “innate healer” is why this was a paradigm shifter for him
The importance of minerals and understanding mineral balance
Stress: the body’s inability to make energy for the mind to respond to its environment
Understanding oxidative stress and what happens to oxygen without the body
What ADP is and why it is important
Antioxidant enzymes and why they are important to understand
Why copper is so unique in its ability to regulate both iron and oxygen and how to use this to our advantage for health
The reason you likely aren’t iron deficient or anemic
Why we need to produce 2.5 million new red blood cells per second and why this is important
The difference between iron in the blood and iron in the tissue, and why this distinction is so important for understanding health
How iron ages us
Why most testing isn’t accurate and the testing that shows a more accurate picture of iron, copper and magnesium
5 habits of daily living that are a good insight to health: sleep, hunger, elimination, energy, and mood
Why they started adding iron to wheat flour and why this can be a big problem
The nine different forms of iron being added to our food system and why they are carcinogenic
Why gluten sensitivity might actually be a reaction to glyphosate and added iron
The reason he firmly believes that there is no iron deficiency anemia and what is actually happening
How mental health and emotions have a measurable effect on physical issues and how to disrupt the process
Best forms of magnesium for restoring balance
A good rule of thumb - 5mg magnesium per pound of body weight plus more during stress
How to actually get bioavailable copper to help restore this balance

Resources We Mention

Root Cause Protocol - Morley Robbins
Iron Toxicity Posts - Morley Robbins
So You've Just Been Told You're Anemic?
Jigsaw Health Magnesium
BiOptimizers Magnesium
Soverign Silver copper - Use code wellnessmama for a discount
Cu-RE Your Fatigue: The Root Cause and How To Fix It On Your Own by Morley Robbins
Iron: the Most Toxic Metal by Jym Moon PhD

Mitopure from Timeline Nutrition - Easy way to get your daily 500mg dose of Urolithin A. It upgrades your body's cellular power grid - giving your body the energy it needs to optimize. And clinical studies have shown that 500mg of Urolithin A alone significantly increases muscle strength and endurance with no othe

Danielle Ryan Broida on How to Use Functional Mushrooms & Healing Adaptogens Nov 03, 2022

Show notes

Episode Highlights With Danielle

How she lives a very low waste, almost zero waste lifestyle and why she started
Tips for reducing our footprint and living lower waste
What she learned living in Thailand and teaching environmental classes there
Vitalism- the type of medicine she studied and uses
Functional mushrooms 101- fascinating facts about fungi
Why mushrooms are considered their own kingdom in the animal world and why we didn't figure this out until the 1970s
Things that separate fungi from plants, including the need for external nutrients
There are at least 6x more fungi species than any kingdom on earth
Why some fungi sprout into fruit (mushroom) and some don’t
Fun fact: we breathe in fungal spores every time we breathe
What functional mushrooms are and what separates them from other fungi
Understanding adaptogens and the unique properties they share
How to choose the best adaptogens for your body
The categories of adaptogens and what to look for to personalize to you
Performance adaptogens: lions mane and cordyceps
Immune supporting adaptogens: turkey tail, acerola cherry (for skin), goji
The two compounds in turkey tail mushrooms that have been studied and are the foundation for the first mushroom derived anti-cancer drug
Restoring adaptogens for mood, sleep and stress: ashwaghanda, reishi, tulsi
Cacao is the single most nutrient dense food that exists, moringa is another great choice

Resources We Mention

Healing Adaptogens: The Definitive Guide to Using Super Herbs and Mushrooms for Your Body's Restoration, Defense, and Performance by Danielle Ryan Broida and Tero Isokauppila
Four Sigmatic - Mushroom Drinks
Radical Mycology: A Treatise on Seeing & Working With Fungi by Peter McCoy
The Fungal Pharmacy: The Complete Guide to Medicinal Mushrooms and Lichens of North America by Robert Rogers
Be Here Now by Ram Dass

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