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:

A Modern Approach to Menopause, Hormones and Lifelong Health With Dr. Jessica Shepherd Mar 11, 2026

Show notes

Episode Highlights With Jessica

Menopause is not a pause but a biological evolution
Her perspective to give women the information to make informed and empowered decisions
The dichotomies that we set up that are not helpful to women and the gray area in between
Misconceptions that still exist around menopause and hormone shifts
Does hormone therapy actually cause breast cancer? What the data actually says
We no longer use the synthetic progestin that was used in the study that showed harm
What data actually shows is the best approach when it comes to hormones
The actual benefits and risks of hormone therapy and how to make an informed choice
Heart disease is the number one killer of women and some of this is related to the decline in estrogen
Muscle mass and how this comes into play with hormones
Foundation habits that support hormone health with or without replacement
How important sleep is and why women need more than men

Resources Mentioned

Modern Meno
Pvolve - Use code wellnessmama for 15% off (limited time)

BONCHARGE
I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama and use code wellnessmama for 20% off!

LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.

The Gender Health Gap in Fitness and How This Harms Women With Dr. Jessica Shepherd Mar 09, 2026

Show notes

Episode Highlights With Jessica

What the gender health gap is and how this negatively impacts women
The reason women weren’t included.. It wasn’t necessarily malicious, just assumed that the physiology was the same and just adjust based on height and weight
Women and men’s physiology is very different and this impacts a lot in medicine and fitness
How hormones come into play in fitness
Why functional training is especially important for women and how to strength train in functional ways
The importance of the time between age 40-60 that impacts things later in life
Hormones are chemical messengers and how to understand female hormones to train differently
Her personal and clinical 80/20 that she suggests for biggest impact for women

Resources Mentioned

Dr. Jessica's website
Pvolve workouts - Use code wellnessmama for 15% off (limited time)

Hiya

Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama for 50% off your first order.

Most People Aren’t Broken, Just Playing in Safe Mode + Rebirth of Identity With Phoenix White Mar 04, 2026

Show notes

Episode Highlights With Phoenix

Most people aren’t stuck, they’re predictable and they’re playing it safe
How to break the pattern of predictability
Presence helps break the predictability issue and the overwhelm and how to do it
Anxiety comes when you’re living in the future or the past, not the present
Why motherhood is perhaps the biggest identity shift a person can go through
How to surrender without losing ourselves as moms
Why the perfect balance is a farce for moms
How to surrender into being ok with not being “prefect” and letting go of mom guilt
Navigating trauma especially as a mom and how to do it without it becoming your identity
Surrender without bypassing and how to navigate this
What quantum fusion is how it talks to the operating system, so it's less about wishing and more about reprogramming the hardware
How things can start to shift in 17 seconds
Engaging your senses to help rewire the hardware
Survival mode is killing you and how to solve it… she has a free course on this
How to reprogram your inner algorithm
Her take on psychedelics and important caveats for moms to know
They can hold a mirror that bring us back to ourselves

Resources Mentioned

Redefining Strong - Phoenix's book
Phoenix's website Sacred Celestial - use code WellnessMama for 10% off events or ceremonies
Survival Mode is Killing You - free online course

Bioptimizers

I love and use so many products from them, but I especially love the magnesium and digestive enzymes. Visit bioptimizers.com/wellnessmama and use wellnessmama15 at checkout to get the best deal

Red Light Therapy: Hoax or Helpful? And How to Get it Free (solo episode) Mar 02, 2026

Show notes

Episode Highlights With Katie

What photobiomodulation (PBM) is and how red/NIR light affects cells
Core mechanism in plain English: cytochrome-c oxidase, nitric oxide displacement, ATP boost, secondary ROS and Ca² signaling
Wavelengths and depth: red (630–660 nm) for skin/surface; NIR (810–850 nm) for deeper tissues; why 980 nm behaves more thermally
Evidence overview: where PBM helps most (pain, recovery, tissue healing, some skin outcomes) and where data is still emerging
“Free” red/NIR from sunrise and sunset: why the spectrum shifts, circadian benefits, and practical outdoor habits
Device fundamentals: wavelength, irradiance (mW/cm²), energy dose (J/cm²), distance, and session time
Best-practice protocols: example dosing for skin vs joints/muscle; frequency and cycling (start low, titrate)
Safety and cautions: eyes, heat load, photosensitizing meds, pregnancy/active cancer care, implanted electronics
Home tips: avoid staring at LEDs, position perpendicular to target, measure/estimate dose rather than chasing wattage
Sleep support stack: morning outdoor light + evening low-intensity red environment (not bright blue at night)
Skeptic’s view: helpful when wavelength/dose are right; underwhelming if misused or sold as a cure-all
My routine: sunrise/sunset outside first; add targeted device sessions for DOMS, skin, or joint recovery and track results over 4–8 weeks

Resources Mentioned

BON CHARGE
JOOVV red light
Red Therapy red lights use code wellnessmama for a discount
Mito red light
Higher Dose

BONCHARGE

I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama and use code wellnessmama for 20% off!

Hacking Your Love Life: The Four Pillars of a Conscious Relationship With Christina Weber Feb 25, 2026

Show notes

Episode Highlights With Christina

Her ten-day silent retreat and what she learned from this experience (and my four days in a dark cave, also in silence, and what I learned)
Why she loves playing truth or dare as a social hack, and why she uses it at events
People also actually love being told what to do
The four pillars of conscious relationships and the paradigm shifts they offer
Mastering conscious aloneness and how to actually cultivate this
Growth first, without attachment to outcome
She was afraid of public speaking and was challenged by a teacher about her ego being big as the reason she was afraid to share
Your intimacy journey is your life story
Nothing real is ever threatened
Her prayer she often says around relationships
The proactive formula and how to use this to transform reactivity into growth

Resources Mentioned

Christina's personal Instagram and WeDeepen on Instagram
Follow Christina on Facebook

Enzymes Deep Dive: Energy, Digestion, and Cellular Cleanup (Solo Episode) Feb 23, 2026

Show notes

Episode Highlights With Katie

What enzymes are, how they differ with and without food, how to read activity units, when and how to use them, and cautions.
Action steps: 7-day digestive trial, 14-day systemic trial (if appropriate), meal hygiene checklist, post-meal walk habit.
Resources: enzyme unit guide, timing cheat sheet, meal hygiene checklist.
Timing cheat sheet (for your recording notes)
Digestive enzymes: at first bite or mid-meal
Systemic proteolytics: 45–60 minutes before meals or 2–3 hours after; morning on waking or before bed often works well

Resources Mentioned

The Quiet Revolution- Deep Integration, Parenting Shifts, and Rewilding Ourselves With Paul Blanchard Feb 18, 2026

Show notes

Episode Highlights With Paul

His journey to get to the work he does now
The metaphor of dance and how it relates to everything
Somatic healing and how it comes into play
“It’s sacred, not serious.”
What the Habit Finder is and how this gives different information than regular personality tests
Inductive assessments vs deductive assessment like the Habit Finder
Identity is very fluid and trauma can often become a core element of identity
Trauma is not what happened to you, its what's going on inside of you
The body was never meant to be a storage facility for the energy of trauma which is trapped energy
Every human has experienced the most traumatic thing a human can experience in birth
Finding authenticity in the function of the game we are all playing
We thought the brain was the command center, but it actually receives more guidance from the body than it sends
The energy it takes to build something will always be the energy it takes to maintain it
Your life is exactly as you need it to be and how understanding this can shift so much
The liminal space that lets life be easier and more successful, can be accessed, and how to learn how
The difference between obligation and devotion
What a horizontal relationship is and why this is so important
Why many of the things we do that we think are for our children are actually for our own benefit
If your child lies to you, its because they don’t feel safe. That doesn’t mean its ok, just that it requires different intention
After age 7, the primary role of a parent is to be the safe place for them to come back to when they experience the world
Why to reconsider not giving advice that isn’t asked for even with our children!
The devil is only the devil when it is rejected

Resources Mentioned

Follow Paul on Facebook and Instagram
Habit Finder Assessment: Measure Your Unconscious Brain Patterns
Unmarketability Test

Liver Support: What Works, What Doesn’t, and Why (Solo Episode) Feb 16, 2026

Show notes

Episode Highlights With Katie

What the liver actually does
How the liver is a metabolic hub: carbohydrate, fat, and protein metabolism; glycogen storage and release.
Bile production: emulsifies fats, carries out bilirubin, cholesterol, and conjugated toxins via stool (enterohepatic circulation).
Signs the liver or biliary system may be struggling and red flags to quickly check out.
Labs you need to know about
Detox myths vs the reality
Evidence-backed nutrition for liver heath and the lifestyle levers that move the needle
Supplements that have the most evidence and a 4-week practical liver reset plan.

Resources Mentioned

Coffee
Probiotics
Taurine
Glycine
Choline/PC
Artichoke leaf
NAC
Phosphatidylcholine (sunflower lecithin/PC)
Milk thistle (silymarin)
Curcumin
Berberine

How to Build a Nervous-System-Friendly Home (Solo Episode) Feb 11, 2026

Show notes

Episode Highlights With Katie

Why your home environment influences your nervous system more than any supplement, diet, or protocol
How light, sound, temperature, clutter, and even colors communicate “safety” or “threat” to your biology
The difference between a home that keeps you in fight-or-flight and one that supports calm, digestion, sleep, and resilience
How to create circadian-friendly lighting without expensive devices
Why clutter, overstimulation, and visual noise stress the nervous system (and what to do instead)
How to use minerals, hydration, natural elements, and grounding surfaces to regulate your internal state
How to make your bedroom the most restorative place in your house
Kitchen and food environment shifts that support metabolic flexibility and calm
Kid-friendly ways to create “calm corners,” emotional regulation zones, and self-attunement habits
Simple, practical, inexpensive changes that make your home more supportive of healing, creativity, and connection

Resources Mentioned

Daylight computer
Circadian friendly light bulbs
Full Spectrum Light Bulb
UBlockout shade
My Green Mattress
Jaspr air scrubber
ChiliPad
Mayu Swirl (code wellnessmama gives a discount)
Cacao Calm
Linen bedding
Weighted Blanket

Earthing and Grounding: Native vs Non-Native EMFs and Why Your Body Loves the Earth (Solo Episode) Feb 09, 2026

Show notes

Episode Highlights With Katie

Grounding basics: the Earth is an electron reservoir; skin contact equalizes your body’s electrical potential and lowers body voltage.
Native vs non-native EMFs: native = Schumann/geomagnetic background; non-native = wiring and wireless sources.
Aim to increase exposure to native signals (nature time) and reduce unnecessary non-native exposure, especially during sleep.
Physiological effects discussed in studies: improved blood rheology (less RBC clumping), shifts in cortisol rhythm and HRV, reductions in pain and sleep disturbances.
Why modern life disrupts it: rubber soles, synthetic floors, and high-rise living
Best outdoor practices: go barefoot on grass/soil/sand (great at sunrise!), beach walks, gardening, sitting on stone/earth, post-flight grounding, leather-soled shoes as a compromise.
Moist natural surfaces conduct best.
Indoor options and cautions when it comes to grounding mats and sheets.
Dirty electricity concern: high-frequency transients on wiring or in soil can ride the ground; test and remediate electrical issues before relying on indoor grounding.
Safety notes with thunderstorms or near energized equipment, with implanted electronics or complex medical devices.
Start with 20–30 minutes daily outdoors; stack with circadian light (morning sun), movement on natural surfaces, and evening wind-down outside
Use an outlet tester and a body-voltage meter if experimenting indoors.
Treat grounding as a low-risk, nature-based habit that pairs well with light, movement, hydration, and mineral balance; consider indoor gadgets optional and proceed only after due diligence.

Resources Mentioned

EMF canopy
Groundies earthing shoes
Justine Stenger's Mitochondrial Restoration Program
Dr. Courtney Hunt on Instagram

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