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:

Susan Cain on Bittersweet: How Sorrow and Longing Make Us Whole Oct 31, 2022

Show notes

Episode Highlights With Susan Cain

What led her to write her book “Quiet” and why "Bittersweet" was an important follow up
The importance of joy and sorrow together for the fullness of life
Why the impermanence of life paradoxically leads to joy
Connection of melancholy and love and why certain sad music can touch us so deeply
What studies show about the relationship between a melancholic state of mind and creativity
The wounded healer archetype and why a very high percentage of people we consider “the greats” in art or music had a huge loss, often of a parent, at an early age
Strategies for learning to embrace the bittersweet
Ways we can help our kids learn to accept the bittersweet as part of life and support them through this
How we can inherit grief and trauma from past generations and how we can transform this into beauty and creativity

Resources We Mention

Susan Cain - Her website
Quiet: The Power of Introverts in a World That Can't Stop Talking by Susan Cain
Bittersweet: How Sorrow and Longing Make Us Whole by Susan Cain
Letting Go: The Pathway of Surrender by David R. Hawkins M.D. Ph.D
Spring and Fall Poem by Gerard Manley Hopkins
Her Bittersweet playlist on Spotify
483: Mark Wolynn on Why It Didn’t Start With You, Inherited Trauma & How We Heal
The Next Big Idea book club
Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi

Dr. Jen Forristal on the Umbrella Effect for Raising Resilient Kids Oct 27, 2022

Show notes

Episode Highlights With Dr. Jen Forristal

What the umbrella effect is and how it relates to parenting
Steps we can take with our kids to help teach a growth mindset and coping skills for learning from challenges
Why to make a “sucks but normal” category in life
The importance of modeling in parenting
How to help teach your kids coping skills
What curious empathy is and why she considers it the most profound parenting shift for parents
How she approaches bedtime routine and sleep in her home
What to do about tantrums and why it starts at birth
Her “regulate or be regulated” approach

Resources We Mention

Dr. Rachel Yehuda on How Trauma and Healing Cross Generations Oct 24, 2022

Show notes

Episode Highlights With Dr. Rachel Yehuda

What intergenerational trauma is and how it impacts our families
Epigenetics - what this means and how it impacts our biology
How more than just genes are transmitted to us from our parents and relatives
What studies show about trauma being passed on and what happens in mouse models
How trauma can cause changes in genes that pass on to future generations
What she learned from studying children of holocaust survivors and the epigenetic changes they saw
How the science of epigenetics helps us understand enduring effects
Why trauma is, in some ways, the ultimate learning experience
How the body keeps the score and what the body might be trying to tell us in body symptoms that relate to trauma or stress
Ways to actually start to undo and heal the trauma, even generational
How helping others can help heal past pain
Things we can say to our kids to help foster inner strength and healing
Why, as parents, we should encourage negative emotions in our kids rather than suppress them
Her work related to psychedelics and trauma therapy

Resources We Mention

Center for Psychedelic Psychotherapy and Trauma Research
Treating Trauma Survivors With PTSD by Rachel Yehuda, Ph.D.
Beauty Queen of Jerusalem by Sarit Yishai-Levi
It Didn't Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle by Mark Wolynn

Danielle LaPorte on How to Be Loving, Forgive and Heal Oct 20, 2022

Show notes

Episode Highlights With Danielle LaPorte

The inspiration for her work… the question, “What do I want to feel?”
Our relationship to feelings and how to learn to get to choose how we want to feel
Why you aren’t your feelings (and why this is a great thing)
How to move into a space of more awareness and unconditional love with yourself and your children
The downside of positive affirmations if they aren’t done right
Characteristics of loving thoughts and how to create more of them in your life
The reason she says it is the end of the time of bucket lists and why
Why gentleness is countercultural
A practice she hasn’t recommended before but that she explains in this episode
Self healing and self acceptance practices we can do with ourselves

Resources We Mention

Danielle LaPorte - Website
The Desire Map: A Guide to Creating Goals with Soul by Danielle LaPorte
How to Be Loving: As Your Heart Is Breaking Open and Our World Is Waking Up by Danielle LaPorte
The Continuum Concept: In Search Of Happiness Lost by Jean Liedloff
Women Who Run with the Wolves: Myths and Stories of the Wild Woman Archetype by Clarissa Pinkola Estés

Dr. Andy Galpin on Fat loss, Hydration, Human Performance, and Raising Strong Kids Oct 17, 2022

Show notes

Episode Highlights With Andy Galpin

How he got into working with high level athletes all over the world and teaching at a graduate level about these topics
Why strength and performance is about much more than aesthetics or fat loss and why it should be a focus for all of us
Why on average, the people who die fastest are the weakest and have the least muscle mass
The reason strength outweighs even cardiovascular fitness, smoking, and other risk factors for predicting life span
Reasons it is important to build strength right now
How glucose regulation is controlled partially by muscle
Metrics for knowing if your skeletal muscle is in a good range as you age
How grip strength is correlated to strength and longevity
What a DEXA scan is and what the data means
FFMI calculations and what they can tell us
Why muscle matters potentially more than fat for health
Actual differences between men and women when it comes to training
Why women tend to recover better and handle more volume
What the 3-5 protocol is and how to use it for building strength most effectively
Protocol for strength, hypertrophy, and fat loss
What actually works for fat loss
Water is the only macronutrient that every single living being needs to consume
Hydration tests you can do on yourself to know if your hydration is good

Resources We Mention

Andy Galpin
Andy Galpin - Instagram
Hand grip strength tester
FFMI Calculator
WHR Calculator
Extreme Ownership: How U.S. Navy SEALs Lead and Win by Jocko Willink and Leif Babin
Mindset: The New Psychology of Success by Carol S. Dweck

Shawn Stevenson on 80/20 of Health, His Non-Negotiables and What He Will Compromise On Oct 13, 2022

Show notes

Episode Highlights With Shawn

His own amazing journey to overcome obstacles
How he decides what health information to follow
His own personal 80/20 of health
Why he takes a results driven approach to health and what this means
The reason for the disconnect between our health knowledge and our outcomes
Why so much of the stuff we are learning about health goes back to what our ancestors have known forever
His non-negotiables: sleep, exercise, movement (and specifics of each)
Why only a few nights of poor sleep contributes to fine lines and wrinkles and accelerated aging
A fascinating study on how even a couple nights of impaired sleep affects satiety, hormones and overeating
More benefits of walking
The advantages of certain types of exercise and why cardio isn’t necessarily a good option
His go-to supplements (there aren’t many)

Resources We Mention

Dr. Nick Bitz on Aging, Senescent Cells, Senolytics and Longevity Oct 10, 2022

Show notes

Episode Highlights With Dr. Nick Bitz

What to understand about aging and the multiple theories of what contributes
Why aging might be a slowed ability to adapt
The three main theories of aging and how understanding them can help you slow it
What to look at and test as a baseline to determine aging
What the nine hallmarks of aging are: telomeres, DNA mutations, epigenetic changes, senescent cells, etc
Cellular senescence: the process by which cells age
Compounds that can help improve the body's ability to deal with senescent cells
Healthspan vs lifespan
How fasting comes into play with aging and senescent cells
Why exercise battles all aspects of aging (especially strength training)
How early morning sunlight impacts hormones, sleep, and aging
Interesting research around chlorophyll and aging
The importance of leucine and how to get it
Things we are doing that are speeding aging (some might surprise you)
What senolytics are and how to dose them (Quercetin, Fisitin, etc)
Why senolytics in large doses every couple of months can be beneficial

Resources We Mention

Naomi Whittel on Malnourished Skin and Why the Body Holds the Answer Oct 06, 2022

Show notes

Episode Highlights With Naomi Whittel

How she got into beekeeping at age 12 (like I did)
What it was like growing up on a biodynamic farm in Switzerland
How early health challenges for her shaped her outlook on health and beauty
Our skin absorbs 60% of what we put on it and women put, on average, 500 chemicals on our skin per day
Why she is a huge fan of magnesium as well
What essential fats are and how much of which ones we need- olive, coconut, avocado, fish, etc
The thing dry skin tells us about our bodies
Why most of us have malnourished skin and why she isn’t afraid of fat
What the golden triangle of beauty is
Beauty proteins and how to use them (besides just collagen)
What powerphenols are and why she coined this term
Why sleep is the number one key to health and how to improve it
The ratio of lean muscle to body fat is more important than weight! Here’s what to understand about that
Why we want to increase brown fat and lean muscle

Resources We Mention

Naomi Whittel and Skin Quiz (Use code wellnessmama for 10% off)
Glow15: A Science-Based Plan to Lose Weight, Revitalize Your Skin, and Invigorate Your Life by Naomi Whittel
High Fiber Keto: A 22-Day Science-Based Plan to Fix Your Metabolism, Lose Weight & Balance Your Hormones by Naomi Whittel
Fats That Heal, Fats That Kill: The Complete Guide to Fats, Oils, Cholesterol and Human Health by Udo Erasmus
Wellnesse
Searching for the Self (The Library of Wisdom and Compassion) by His Holiness the Dalai Lama
The Seed of Compassion: Lessons from the Life and Teachings of His Holiness the Dalai Lama by His Holiness The Dalai Lama

555: Cynthia Thurlow on Biohacking Your Hormones and Sleep for Women Oct 04, 2022

Show notes

Cynthia Thurlow is back to talk biohacking your hormones and your sleep, especially for women. And we get to go deep on some pretty fun science topics on this one. If you don’t remember her from the first episode, Cynthia is a nurse practitioner and the CEO and founder of Everyday Wellness project. She’s an …

Chloe Weber on Herbalism, Chinese Medicine and Getting Back to Our Radical Roots Oct 03, 2022

Show notes

Episode Highlights With Chloe Weber

How her own rare tropical disease and her son’s rare genetic disease have given her a unique perspective on life
How acupuncture fits into Chinese medicine
The difference in the Chinese medicine approach compared to western medicine and why it requires a different level of understanding of the body
Why acupuncture works
The three different types of herbs in Chinese medicine: tonic, acute, and the in-between
Specific herbs and how to use them as a mom
How herbs work synergistically with CBD
What terpenes are and how they work these products work better
Why the endocannabinoid system is our master regulator

Resources We Mention

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