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:

You are Probably Dehydrated Even If You Drink Enough Water With Carrie Bennett Nov 04, 2026

Show notes

Episode Highlights With Carrie

What true hydration actually is and why it isn’t just about water
Hydration inside the cells and how this happens - it isn’t the water we drink
Mitochondria in the cells make water for us!
How do we hydrate our blood and the link to histamine issues
What ocean-based minerals are and how they support cellular hydration
The earth and ocean-based protocol for truly hydrating cells
Her take on magnesium and why it is actually beneficial
Light and movement and how they relate to hydration
Mitochondria take electrons and at the fourth step water is made and this only happens if we can send oxygen to the cells
Dysfunctional breathing can be connected to cellular hydration issues
Yet another reason red and near-infrared light exposure are important
Blue light can inhibit the mitochondria in making water
How to add infrared light to your environment and the benefits of doing this
Her practical steps to improving cellular hydration
Rapid fire learning about leptin, EMFs and hydrogen

Resources Mentioned

Carrie's website and Instagram
My Circadian App - use code Mama25 for a discount
Carrie's Hydration protocol and all her protocols
Prep for Winter Guide
The Fourth Phase of Water book
Magnesium lotion

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

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 Healing Effects of Winter - Fascinating Science with Carrie Bennett Nov 02, 2026

Show notes

Episode Highlights With Carrie

Winter was never meant to make us feel miserable
Why some people feel worse in winter and what it means in our bodies
The unique aspects of winter that can make it deeply healing
Understanding circannual rhythms and how this impacts the body
Many of us try to live winter like it is perpetual summer
How this creates a mismatch in the body
What happens in the body starting around the autumnal equinox as we prepare for biological scarcity and why this is important
The innate wisdom of wanting to rest more in winter and how to honor it
Melatonin in winter is uniquely beneficial and we can make more in winter
Why we don’t need elevated vitamin D all winter long!
Melatonin binds to vitamin D receptors so in winter it can do some of the same work!
Winter= melatonin season and summer = vitamin d season
We make melatonin during the day when we are exposed to infrared light
How to optimize infrared exposure
The potential downsides of taking oral vitamin D
Why Vitamin D testing isn’t comprehensive enough to tell us what’s going on
How to prepare for winter in a way that your body understands
How to actually use cold exposure to your benefit for winter (and it isn’t ice cold plunges always!)
Ways to optimize cellular clean up and brown adipose tissue in winter
The dietary changes that support healing in winter

Resources Mentioned

Carrie's website and Instagram
My Circadian App - use code Mama25 for a discount
Carrie's Hydration protocol and all her protocols

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.

Nothing Is Missing: Lessons From 1,100 Episodes on Health, Healing, and Being Human (Solo) Oct 28, 2026

Show notes

Episode Highlights With Katie

Why, after 1,100 episodes, health was never really the destination
How my view of the body shifted from something broken to fix to an intelligent, adaptive system
The difference between supporting your body and obsessively monitoring it
Why optimizing health is a means to living more fully, not the end goal
How attachment to identity and others’ perceptions can quietly create suffering
The freedom of not needing everyone to understand you
What the Stoic idea of amor fati means and how loving what is differs from resignation
How these lessons have reshaped my approach to parenting and honoring children as individuals
Why being willing to say “I might be wrong” is a sign of growth
A personal reflection on consciousness, impermanence, and the gift of being human
What I’d tell my younger self about peace, control, and enjoying life now

You are Solar Powered: How to Supercharge Your Body With Peter Forhan Oct 26, 2026

Show notes

Episode Highlights With Peter

Humans are photosynthetic and why this is important to understand
Photosynthetic means synthesizing usable energy from photons
Water is photoelectric and what this means
Humans are photosynthetic because water is photoelectric
We are 99% water by molecule count and 70% by weight so we are essentially a water solar panel
Why many humans are a solar battery operating at 1% of their optimal solar energy intake
What happens with mitochondria and ATP when we interact with light
Mitochondria absorb infrared light and use this stored energy to boost cell energy
Mitochondria are photoelectric
The fourth phase of water and why this is important to our biology
Our body heals itself, and light gives us extra energy
What it might mean if sunlight makes you feel tired and get burned easily
Water is a solar panel, and melanated water is 100x better at being a solar panel
Melanin is the darkest naturally occurring molecule in nature and does much more than just protect us from sunlight and UV. it isn’t that it shields but it absorbs and converts it to electricity
The highest concentration of melanin in the body is in the middle of the brain
Hormonal implications of light exposure
His 25 practical tips for maximizing benefit of hydration, minerals and radiant energy/sunlight
No amount of drugs or supplements can fix chronic light dehydration or chronic mineral and water dehydration
How this relates to iron and anemia in women
Some practical tips you would never guess that are deeply impactful (and often free and easy)

Resources Mentioned

The Light Body book by Peter Forhan - free to download
Peter's website
The Fourth Phase of Water by Gerald Pollack
Breath: The New Science of a Lost Art by James Nestor
Mayu Swirl water structure pitcher – code wellnessmama gives 10% off

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

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.

What Are We Teaching Our Children About Being Human with Laurie Emery Oct 21, 2026

Show notes

Episode Highlights With Laurie

What children are subtly learning about being human by our own presence and reactions
Our children can bump into places in us that are not resolved
What they learn about if sadness or anger is welcome even within themselves
How to shift so your child isn’t inadvertently responsible for managing our nervous system for us
The most powerful things we can model for our children and it isn’t being perfect
How can my child know what I feel without making them responsible for what I feel
Children don’t need a parent who never gets activated; they need to know that they won’t be abandoned because of the activation
How do we listen and communicate in a way where each person is taking responsibility for their perspectives
Empathy and boundaries can exist together, and the downside of doing everything for our kids is that it makes us feel good, but they learn that we don’t think they are capable
Not every childhood pattern looks dysfunctional from the outside. Maybe I became patient because anger wasn’t safe. Or I do everything because being needed feels like love
Questioning: “Am I choosing this or am I compelled to do this?”
Our job is not to make our children happy, it is to alow them to struggle and teach them they can handle it, to teach them all parts of them are welcome and they are still responsible for their actions
Moving away from reactive parenting to intentional parenting and how to repair when needed
“Who are we committed to being as a family?”
Learning and teaching the distinction between doing and being
How to repair when we don’t handle things like we wish we had

Resources Mentioned

The Return Experience - Use code wellnessmama
The One Thing Underneath Everything
Follow her on Facebook, and Instagram
The True Story of the 3 Little Pigs! book

Bioptimizers
I love and use so many products from them, but I especially love the magnesium (Magnesium Breakthrough) and digestive enzymes (Masszymes). Visit bioptimizers.com/wellnessmama to get the best deal!

Why Knowing Your Patterns Isn’t Enough to Change Them with Laurie Emery Oct 19, 2026

Show notes

Episode Highlights From Laurie

Why just knowing why we do something isn’t enough to shift it
Her start in psychology and what she learned through her own experience as well
How to be freer inside moments that used to run you
What does the body have to do with changing emotional patterns
It isn’t that behavioral change is unimportant; it is just a doorway, not the destination
Often, the pattern starts in the body before the mind, but we think it starts in the mind, and that we can change it only with the mind
The body becomes a doorway into slowing down and how this is so important
Can you notice what is happening inside of you without trying to change it or explain it
Experience is made up of three things: thoughts, feelings, and physical experience
What does SEE - BREATHE - STAY look like in an ordinary moment?
Differentiating what happened vs. what we make it mean
Healing in a relationship: Can I bring those old activations into the relationship
The difference between mindfulness and actually staying with ourselves in emotional moments
Being aware of not bypassing or abandoning when staying with a feeling
Not “can I get rid of this feeling” but “can I remain with myself while the feeling is still here”
We spend so much of our life trying to control our external world so we don’t have to feel certain things, and how to shift this

Resources Mentioned

Follow her on Facebook, and Instagram
The Return Experience - Use code wellnessmama
The One Thing Underneath Everything

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.

What Iridology Reveals About Your Health With Dr. Angel Hill Oct 14, 2026

Show notes

Episode Highlights With Angel

What iridology is and how it actually works
Her work with thousands of people and how the eye can be an insight into health
How she got into this work and how this has been practiced for centuries
There are 28,000 nerve endings that come into the eye
Iridology can’t see blood pressure or blood, but can see most other things
This is not a diagnostic tool but a complementary one
What stress lines are in the eyes, and what they can indicate
Personality lines in the eyes and what they can tell you about someone
What shows up most in women and moms, and the patterns she sees most
Her Iris-Hormone map and what she can see based on these
Cortisol is the base of the hormone hierarchy, and she sees this in many people
Her one-week plan to help start moving cortisol in a positive direction
Eyes do not lie (but people can)
There are four spots in the eye that show the pancreas and can indicate a person is consuming too much sugar for them, even if they think they are low-carb
Importance of real food protein
Thyroid deep dive related to the eye
Some easy and free tools to improve insulin sensitivity
Too much exercise and under-eating can be big problems, especially for women
She looks at the gut whenever the thyroid is off

Resources Mentioned

Dr. Angel's website and free gift
Follow Angel on Instagram and Facebook

Just Thrive:
Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order.

A Spark of Greatness: Building a Strong Life and Strong Family Foundation with Laila Ali Oct 12, 2026

Show notes

Episode Highlights With Laila

How to create a strong family foundation with structure, values, healthy habits and connection
Boxing was her outlet when she was younger and what she learned through that
Why she wrote a children's book to inspire kids to follow their spark
The importance of physical outlets for kids
Why her dad didn’t want her to box and why she did it anyway

Resources Mentioned

Connect with Laila on Instagram and Facebook
A Spark of Greatness: The Autobiography of a Fighter by Laila Ali
Reach! Finding Strength, Spirit and Personal Power by Laila Ali
Free signed, personalized book plates from Laila
Laila Ali Lifestyle - Spice blends

Saliva Hacker: How Oral Health & Inflammation Impact the Body with Lora and Dr. Elmira Oct 07, 2026

Show notes

Episode Highlights With Lora and Elmira

How they got into looking deeper at the oral microbiome and the connection to oral health
Root cause factors of oral health that many people don’t realize
Oral health can be a missing part of the puzzle that most people don’t look into
What oral testing is and what it can help reveal
The specific pathogens they test for and the ones they actively work on
Oral environment is microbially rich and the balance of bacteria matters
Most common things they see flagged on oral tests and which ones they take seriously
A big myth about oral microbiome balance
H. pylori can appear in the mouth and be linked to periodontal disease
How the airway can impact oral health and why this is important, especially with kids

Resources Mentioned

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.

How to Break the Cycle of Over-functioning & Deepen Intimacy With Christine Hassler Oct 05, 2026

Show notes

Episode Highlights With Christine

Over-functioning and why capable, efficient people end up doing everything, but how to break the cycle
This can look like competence but be connected to control and safety starting in childhood
How can we actually break the pattern of over-functioning
“If I stop doing all this, bad things will happen” and the myth of that belief
The question of "will I still be valued if I don’t do everything for everyone?"
For true change to happen, there is usually chaos in between
It’s never too late to have a great childhood
Nervous system tips for re-patterning the over-functioning
How have you set yourself up so that people can’t help you?
Ways to help our kids develop a healthy foundation without over-functioning
We are usually subconsciously attracted to people who remind us of the patterns of our family of origin
The female nervous system needs to feel safe and can feel this from the masculine through consistency and presence
What happens to a relationship when women are overfunctioning
Hypervigilance looks like being too “in the masculine” and protecting yourself from relationships
Women can try to create safety through control