Explore every episode of The Wellness Mama Podcast
Dive into the complete episode list for The Wellness Mama Podcast. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
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Pub. Date
Title
Duration
11 Aug 2022
Mimi Bouchard on What It Really Takes to Transform Your Health, Career + Life
00:54:03
Episode Highlights With Mimi Bouchard
How she got into meditation
What separates her superhuman app from other meditations
Why her purpose is to help people feel more alive
How she didn’t like meditation for a long time
The way she overcame an eating disorder and changed her body with visualization and meditation
How to use these mental rehearsal meditations to reprogram the mind toward where you want it to go
Answering the question of “who am i” and why it can be so tough
How she uses journaling to improve her life
Some of her writing prompts for meditative journaling
Why it is so important to know that you are 100% responsible for your life
Her own personal 80/20 for health and her non-negotiables
Resources We Mention
Superhuman App - Use code wellnessmama for 6-week free membership only redeemable on the website
Frank Elaridi on the Power of Emotions and Hidden Trauma (And How to Clear Them)
00:57:03
Episode Highlights With Frank Elaridi
How he went from nationally known journalist to what he does now
The way trauma stores in the body
How to clear trauma on a subconscious level
What the emotion code is
How emotional release works remotely and what’s going on
A live heart clearing example on me
What inherited trauma is and how to clear it
A study on mice that helps explain generational and inherited trauma
How movement and meditation help process emotions
Meditation and tapping for kids to help them process emotions
How with trauma, the body feels and responds to the memory as if it was happening in real time and how clearing the emotions allows the memory to remain without the negative physical response
His conference in September (I will be there)
How to work with Frank
Why the body knows what to do and how to learn from it
Susan Cain on Bittersweet: How Sorrow and Longing Make Us Whole
00:51:31
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
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
10 Nov 2022
Dr. Kelley-Chew on the Crisis of Metabolic Dysfunction & What to Do About It
01:03:17
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
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.
14 Nov 2022
Steven Wright on 5 Common Immune Misfires & How to Make Your System Smarter
00:51:51
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)
Jim Kwik on the Keys to Limitless Brain Health, Focus and Memory
01:12:26
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
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
01 Dec 2022
Benefits of PEMF, Red Light, and Heat Therapy With HigherDOSE
01:08:22
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)
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.
08 Dec 2022
Anya’s Reviews on the Benefits of Being Barefoot and Why to Choose Barefoot Shoes
00:51:20
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
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!
12 Dec 2022
Kelly LeVeque on Blood Sugar Balance, the Fab Four, Protein and Demystifying Health
01:11:13
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
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!
22 Dec 2022
Dr. Jack Kruse on Junk Light, 5G, Optimizing Sunlight and Longevity
01:05:30
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
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.
29 Dec 2022
Vulnerable Yearly Recap, Looking Ahead to Next Year and Answering Questions
00:48:57
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
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.
02 Jan 2023
Dr. Gabrielle Lyon on Muscle-Cyntric Medicine, Eat Your Protein and How to Train Better
01:00:03
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
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.
09 Jan 2023
Morley Robbins on Thyroid Health, Retinol, Magnesium, and the Real Story of Aging
01:06:06
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)
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!
11 Jan 2023
Dr. Robert Waldinger on the Science of Happiness and What Makes a Good Life
00:56:34
Episode Highlights With Dr. Waldinger
How he became a zen master who teaches meditation around the world
The science of meditation and the science of why it is beneficial
What the Harvard study of adult development is- the longest study on the same group of people since 1938
Key takeaways from this extremely long study
The surprising key to happiness and why human connection and relationships are so important
Helpful questions for checking in on your own relationships
How childhood experiences shape mental health later in life and what children really need to feel safe and secure in life
What the data says about things that extend lifespan and things that shorten it
How human connection correlates to a longer lifespan
Strong relationships are natural stress reducers - the science of how this works
Why happiness is not something we can “achieve” past our basic human needs
How to build a safety net of well-being to help increase happiness and calm even in tough times
Ways to use our feelings as signals but exercise choice in how we act and respond
How to increase “social fitness” and nurture relationships in your life
A rule of thumb when it comes to relationships
Why kids need to see us model prioritizing relationships and taking care of ourselves
What empathetic accuracy is and how to get better at it
The W.I.S.E.R method for handling emotionally challenging situations
The best investment you can make in your own well-being (it might surprise you)
Health and lifestyle trends that stood out from the data in this study
Hiya Children's Vitamins - A clean line of children's vitamins that provides growing kids with all the essential nutrients that might be missing from their diet.
Wellnesse - My line of clean, non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!
"If the path before you is clear, you're probably on somebody else's path." - Joseph Campbell
13 Jan 2023
The One About Magnesium - Short Series
00:17:24
Episode Highlights From Katie
What is magnesium and why is it important
Why are so many people deficient in this important mineral
What are the many benefits of magnesium
How magnesium plays a role in workouts, power, and recovery
Other benefits of optimal levels include: better mood, lower inflammation, better sleep, and stronger bones
Some easy sources of magnesium: Leafy green vegetables, sea vegetables, kelp, and nettle
How I am getting enough magnesium and what I am using
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.
16 Jan 2023
How to Become the Conscious Parent You Never Had With Bryana of Conscious Mommy
01:09:39
Episode Highlights With Bryana
What makes conscious parenting different from other approaches
How focusing on ourselves and our own emotional reactions and behaviors as parents is a more effective long term approach and is relationship first
Focusing on “how am I managing myself” as a marker of effective parenting
The magic of taking a pause during heated emotional encounters with our kids
How to understand what is getting in the way of being able to model these behaviors for our kids
What to do when “my kids will only listen to me if I am screaming”
Love withdrawal - what it is and why it is so painful to children, and how to break the pattern
The importance of saying sorry to our kids when we mess up without needing to defend our behavior
What a real apology and repair looks like
Why conscious parenting isn’t just permissive parenting or falsely happy parenting
No parent has an intention to hurt their child but the impact is outside our control and how to understand this dynamic
How our relationship with our kids sets the stage for how they will exist in relationship for the rest of their lives
What boundaries are and how to effectively communicate them
Why if boundaries don’t come from a place of kindness, they are actually about control
Phrases like “I can’t let you” and “show me another way” for boundaries with young children
Why children need to understand the alternative when we put limits on their behavior
When we withdraw love, children will default to loving and trusting the parent even at the expense of self love and self trust
Trust is the first psychosocial milestone in a baby or toddler
Parenting is the opportunity to re-parent and become the parent you never had
“I am not raising you to be the person I want or expect you to be… I am raising you to be who you are”
What it means to be a cycle breaker in our parenting
Specific tips for bedtime struggles and reframing what this experience is like for kids
Strategies for tantrums that actually work - and how to focus on actually being with the child so they learn this internal skill
Approaching parenting struggles with curiosity instead of being critical
HigherDOSE - Check out their sauna blanket, PEMF mat, red light face mask and so much more! I use their PEMF mat several times during the week. Use code mama15 for a discount.
Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!
20 Jan 2023
The One About Habits and Habit Stacking - Short Series
00:26:19
Episode Highlights From Katie
The ultimate question is, how do we form habits and get them to stick
As much as 40% of what we do in a day isn't the result of decisions, but of habits
What the research says about habit creation, including methods for starting new habits and making them stick
The average habit actually takes about 66 days (so over two months) to be created
Will missing one day of the new habit affect the creation of the new habit?
What the difference is between habits and routines
The process of creating a habit isn't just about learning to do something repeatedly - It's really about wiring and strengthening the brain
Don't let perfect be the enemy of the good when it comes to habit formation
The concept of habit stacking and the idea of stacking two habits together
Small habits are easier to implement and you can build on them - don't make them too big
The 3 S's - simple, short, and specific
It's easier to replace a habit than to remove it entirely (example: smoking)
Some of my practical examples that I personally use for habit stacking to give you some ideas to get started
HigherDOSE - Check out their sauna blanket, PEMF mat, red light face mask and so much more! I use their PEMF mat several times during the week. Use code mama15 for a discount.
30 Jan 2023
Dr. Molly Maloof on Supercharge Your Batteries for Limitless Energy and a Fitter, Stronger, More Resilient Future
01:05:51
Episode Highlights With Dr. Molly
Why biohacking is different for women and how to be careful
How to use current technology to improve your mitochondria
The way stress changes metabolism and why weight gain or trouble losing weight can actually be a symptom of high stress and low mitochondria function
Why recovery is so important and how to avoid burnout
How to nourish your mitochondria
Things that damage your mitochondria: smoking, vaping, alcohol, pesticides, refined sugar
How chronic stress directly damages mitochondria
What mito-hormetic stressor are
The war over vegetables and what she thinks about vegan vs carnivore
Microbiome and mitochondria crosstalk and why this is important
What HRV can tell us about health and ways to improve it
How to use a glucose monitor at home to improve health and hormones
What to understand about the glycemic index and how this is the average response of 1000 people
How to look at the body from a first principles angle and improve hormones
The way synthetic hormones including birth control can change your hormones and your attraction to your partner
Zero Acre Farm - Their cultured oil is an innovative and healthy alternative to seed oils. Its neutral taste makes it perfect for roasting, sauteing, stir-frying, baking, dressing, drizzling, and baking. 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
01 Feb 2023
Thomas Seyfried on Cancer Is a Metabolic Disease
01:09:48
Episode Highlights With Thomas Seyfried
What cancer actually is and why it isn’t just genetic
How mitochondria function is a big factor in the cancer equation
What the Warburg study is and what it shows us about how cancer happens
Why cyanide kills healthy cells but not tumor cells
Cancer cells don’t use oxygen for energy, and what they use instead
Warburg: cancer cells replace oxygen energy with fermentation energy
How cancer cells use oxygen, not for energy but to create reactive oxygen species
The only two fuels cancer cells use: glucose and the amino acid glutamine (both fermentable)
His opinion: target the glucose and the glutamine simultaneously while transitioning the body to ketones
The biggest cancer breakthrough in the last few decades? Reduction in smoking
What are the root causes of cancer as a metabolic disease
Provocative agents that increase the risk of cancer: chronic inflammation, age, carcinogenic chemicals, viruses, age, genes (like BRCA1)
How to keep your mitochondria healthy to reduce the risk of cancer “Our genes are supremely capable of preventing cancer”
Why he recommends periodic water fasting for mitochondria health
How exercise helps support mitochondria
What ketones are and why they are a super fuel for the body
How to address the glutamine side of cancer cells
What glutamine-targeting drugs are
Why his approach is getting rid of cancer without the toxicity
The reason that traditional cancer treatment like chemo and radiation can be more effective when used with metabolic therapies
What he would do if he had cancer
“We can reduce the death rate by 50% if you view the tumor as a metabolic problem rather than a genetic problem” – Thomas Seyfried
Andrew Pudewa on Any Family Can Homeschool (& Why You Should Consider It)
01:10:14
Episode Highlights With Andrew
Why the pandemic led to an increase in homeschooling but why this is still happening even with schools open now
Homeschooling vs other alternative education options
Do homeschooled kids actually not get enough opportunities for socialization?
Why homeschooling can take much less time than regular school and still accomplish just as much
Why boredom can be a good thing and the downside of how much we’ve eliminated it
How to teach as a homeschool parent even if there are topics you don’t know yourself
The way high school kids can take college enrollment courses virtually and get credit
How to get started homeschooling if you’ve never tried it before, including how to know your state's requirements
What bedtime story culture is and why he feels it is so important
Can homeschool students still go to college? Yes, but is that the best option?
Why he shares my opinion that entrepreneurship is a great way to teach life skills
Reading out loud to children is the number one predictor of writing skills in adults and the number one predictor of adults who like to read
Shockingly, over 2/3 of high school age students have not read one book in the previous year
Parting advice: the least important part about growing up is academics
Key Point: When you look at great people, many of them didn’t even do great in school but they made huge contributions to the world because of their character
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
08 Feb 2023
Tallene Hacatoryan on PCOS: Addressing the Root Cause & Resolving Symptoms
01:02:13
Episode Highlights With Tallene
Her own personal experience with PCOS and how she overcame it
How PCOS is diagnosed: 2 out of 3 common symptoms
PCOS is linked to blood sugar issues, insulin resistance, higher incidence of thyroid problems, and other issues
Factors that are contributing to the rise in PCOS
Why PCOS is actually a somewhat protective mechanism but why it has gotten out of control
How endocrine disruptors contribute to the problem
The way insulin resistance comes into play
What to know about insulin resistance and how to resolve it
How walking helps with stress hormones and insulin resistance
Ways to use light and sleep to your advantage if you have PCOS
The reason gluten/dairy free can be helpful for women with PCOS in reducing inflammation
What inositol is and why it can be helpful for PCOS (and many other things)
Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!
Zero Acre Farm - Their cultured oil is an innovative and healthy alternative to seed oils. Its neutral taste makes it perfect for roasting, sauteing, stir-frying, baking, dressing, drizzling, and baking
10 Feb 2023
The One All About Protein and Amino Acids - Short Episode
00:33:08
Episode Highlights
To start off, what is protein, and where it's found (and used) in the body
Why I eat higher protein and what health benefits I feel
How the nine essential amino acids play a role
What is the difference between a complete protein and an incomplete protein and examples
What creatine is and what the research says
How skeletal muscle is strongly correlated to longevity and the ways to increase this (resistance training and consuming enough of the right kinds of amino acids)
We might also need more protein in times of recovery from injury or illness, especially broken bones
How we're more likely to under-consume protein, versus over-consume it, in the U.S.
What the possible downsides are of eating too much protein, without enough fiber, carbs, and fat
The question to ask: How much protein and how to get enough in your diet?
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.
13 Feb 2023
Jim Stephenson on Vitamin D Deficiency: Deconstructing the Deception & Stop Fearing the Sun
01:05:09
Episode Highlights With Jim
Is Vitamin D harmful?
Most of the work done on Vitamin D has been associative data
The difference between D3 (intermediate molecule) vs storage form vs active form
Different forms of Vitamin D we can test for and why these aren’t always accurate
Is there actually accurate testing for Vitamin D?
How to actually test the active form of Vitamin D in the body
Why he doesn't recommend taking an isolated pill of vitamin D
The reason he says you don’t actually need vitamin K to absorb Vitamin D
Genetic components of Vitamin D receptors and use
Many genetic mutations are meant to be an advantage
Why you aren’t going to get over 60 on a vitamin D test naturally
One snip that is important for vitamin D
Misconceptions about Vitamin D during pregnancy
The difference between getting Vitamin D as a supplement vs making it from sun exposure
We make a sulfated form of D3 from sun exposure
7-Dehydrocholesterol from the sun (not present in supplements)
Why the most important molecule from sun exposure can’t be obtained from a supplement
How PUFA molecules interact with the sun equation and his take on PUFAS
How viruses like Epstein-barr can interfere with the vitamin D process in the body
What to do if you’ve taken a lot of oral Vitamin D and think it might have caused an issue
How vitamin K can actually be helpful and why magnesium is important too
Can sun exposure actually help avoid cancer
The problems with sunscreen
What to know for healthy sun exposure and what it means when we look pink for a few minutes after sun exposure
The importance of not wearing sunglasses in the sun because it makes your more likely to burn
Hiya Children's Vitamins - A clean line of children's vitamins that provides growing kids with all the essential nutrients that might be missing from their diet
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.
15 Feb 2023
Dr. Cassie Huckaby on Your Life is Your Medicine & The Power of Belief
01:14:35
Episode Highlights With Dr. Cassie
Her personal story with healing and how she got into the work she does
Why curiosity is one of the most potent medicines there is and why to approach everything with childlike curiosity
A different way to think about labs
Why not to let a diagnosis be part of your identity
What the placebo affect really shows us about the power of the mind
Right and true are not always the same thing… and truth is what sets you free
A truth is something that is undeniable, there is no exception to it
How to learn to ask more beautiful questions to get better answers
The one commonality with everyone she has seen experience a “medical miracle” fo healing
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.
HigherDOSE - Check out their sauna blanket, PEMF mat, red light face mask and so much more! I use their PEMF mat several times during the week. Use code mama15 for a discount.
20 Feb 2023
Dr. Sam Berne on Vital Vision: Your Eyesight Might Just Be a Symptom and How to Protect Vision As You Age
01:02:24
Episode Highlights With Dr. Sam Berne
How he did dolphin assisted therapy for trauma patients in the past
Why reading the eye chart is not vision, it's eyesight which is just a skillset
A vision problem is more than in the eyeball
Why he doesn’t recommend dilating eyedrops for children in eye exams
How children can improve their vision without strong glasses or surgery
The type of exams he recommends for children of all ages
How vision ties to movement and vestibular function
What the primitive survival reflex is and how it relates to vision in children and what primitive reflex training is
An eyesight problem is a symptom of a vision problem. If you improve the vision, the eyesight can get better
The rise of myopia because we are all on screens and what to do about it
Nutrition and supplements that are generally beneficial for the eyes: Vitamin A, Zinc, Brightly colored fruits and vegetables, Astaxanthin, Omega-3s
Why refined sugar is bad for the eyes!
How red light can benefit the eyes (and mitochondria in the whole body)
Tip: How backward movement opens up peripheral vision and stimulates the brain
The eyes and the brain make up 2% of body weight and use up 25% of resources and have a very high nutritional need
How brain health is so important for vision as we age
Ways to support eyesight with nutrition as we age (diet, glutathione, vitamin C, etc.)
How dental health relates to eye health
Head trauma and inflammation can affect the eyes as we age
How wearing lenses can reduce vision as we age and eye exercises to help
What to know about blue light and sunglasses
The connection between trauma and vision
How he uses castor oil on the eyes on the eyelid to keep eyes moist through the night
What is different if you’ve had eye surgery
The essential oils he uses around the face to support the eyes
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.
Zero Acre Farm - Their cultured oil is an innovative and healthy alternative to seed oils. Its neutral taste makes it perfect for roasting, sauteing, stir-frying, baking, dressing, drizzling, and baking.
22 Feb 2023
John A. Lieurance on Understanding Melatonin, Methylene Blue and MitoZen
00:56:26
Episode Highlights With John
How his own health struggles led to his research on some very specific topics
His health problems that happened before he was even born
Why he recommends high-dose melatonin at times
Melatonin… a master antioxidant? And why he says melatonin is more important than glutathione
How melatonin affects the mitochondria and is present in every cell in the body
His take: Disease is where the body has a stressor and doesn’t have the resources to adapt
What he says the research actually shows on melatonin and why he recommends really big doses
Is there a concern about a negative feedback loop with melatonin where the body down-regulates natural production?
Natural melatonin production: regulated by sunlight exposure
The reason oral melatonin isn’t as effective and what he recommends instead
Sunlight is 54% near-infrared and how light sources can be beneficial
What methylene blue is and how to use it to your advantage: it’s antimicrobial and energizes mitochondria by working as a pro-oxidant and antioxidant
Can methylene blue be helpful for improving mood?
Methylene blue is photodynamic and what this means
Why sun exposure is important and how melatonin seems to be protective against burning
Another reason to avoid sunglasses and how they can lead to more skin damage
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.
Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!
24 Feb 2023
The One About Oils and Fats (and Why I Avoid Vegetable Oils) - Short Episode
00:34:19
Episode Highlights
What oil and fats are, why we need them, and how much we need of each
Examples of vegetable oils and why I personally avoid them
The difference between unsaturated fats, monounsaturated fats, and polyunsaturated fats
What I eat as my main sources of dietary fat: olive oil, avocados, and fish oil
The difference between Omega-3's and Omega-6's and what the dietary ratio should be
Tips to reduce your Omega-6 intake and where you'll most likely find this in your foods
The truth behind how canola oil is made and processed
Zero Acre Farm - Their cultured oil is an innovative and healthy alternative to seed oils. Its neutral taste makes it perfect for roasting, sauteing, stir-frying, baking, dressing, drizzling, and baking.
Hiya Children's Vitamins - A clean line of children's vitamins that provides growing kids with all the essential nutrients that might be missing from their diet.
03 Mar 2023
The One About Sauna Use and Benefits - Short Episode
00:32:37
Episode Highlights
How sauna use has the potential to reduce risk of all cause mortality, heart disease and many other issues.
The history of sauna use and how many cultures have used heat therapy since 2000 B.C.
What the different types of saunas are (dry sauna, steam sauna, and infrared sauna) and how they work
Which sauna is best
What heat shock proteins are and how sauna impacts this
The benefits of sweating
How sauna can impact heart health, detoxification, muscle recovery, mood, weight loss, and more!
Timing of sauna use and what time of the day is typically recommended
Examples of how I use sauna during the week, what temperature, how long, and what kind
Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!
06 Mar 2023
Dr. Christopher Palmer on Is Mental Illness a Metabolic Disorder of the Brain?
00:59:06
Episode Highlights With Dr. Palmer
His amazing story of almost not finishing high school and eventually becoming a Harvard professor
Why mental health issues are on the rise and what’s wrong with what we currently understand about mental health
Mental health disorders are now the leading cause of disability on the planet
Why it isn’t a coincidence that rates of all these things are on the rise at the same time and how this can be a clue about how to handle serious mental illness
How mental health and metabolic health are connected
When the brain is malfunctioning, the only way to understand that is to understand the metabolism
How mitochondria come into play in understanding mental health
We’ve known for over a century that people with mental disorders have a metabolic issue
Mitochondria play a direct role in the production and regulation of neurotransmitters and hormones
How trauma and stress come into play and how they're connected as well
Why these metabolic and mitochondria dysfunction issues exhibit in different ways in different people
Smokers have double the rate of type 2 diabetes even though they're thinner on average than non-smokers and why this is important to understanding mental health
Dietary strategies that may help with mental health: biggest one is to get rid of processed food especially highly palatable food
How community and social factors come into play for both mental health and metabolic health
The dietary factors that can support metabolic and brain health
Prevention strategies in children for avoiding mental illness
Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!
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.
08 Mar 2023
Dr. Jeffrey Gladden on How We’ll Make 100 the New 30 and Longevity + Aging Research
00:53:49
Episode Highlights With Dr. Gladden
His own amazing story that led him into longevity work after working as a cardiologist for years
An important tip when talking to a healthcare provider and some context to understand
Ask better questions: How good can I be? How can I make 100 the new 30?
What biologically determines when youth ends and aging begins (age 26)
Aging is not a linear progression
Can we actually slow and halt aging
How to know how old you actually are and why we're all a mosaic of ages in different parts of our body
You're really only as young as your oldest biological age
Why your biology doesn’t like to be forced into a corner and why adaptability is important
His take on intermittent fasting and fasting in general… and how to do it in a way that increases longevity
How do we stay young for a long time and why he calls longevity the currency of impact
His pillars of longevity
Mindset: Be married to your questions and not your current answers
Why he recommends donating plasma as a way to improve health
His takeaway from the French Paradox and the beneficial herbs they ingest that decrease oxidative stress
What he thinks of cellular reprogramming for aging
Hiya Children's Vitamins - A clean line of children's vitamins that provides growing kids with all the essential nutrients that might be missing from their diet.
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.
10 Mar 2023
The One About Cold Exposure and Ice Baths - Short Episode
00:26:41
Episode Highlights
What is cold therapy and what are the different types
The known benefits of cold therapy (improved recovery, reduce inflammation, increased energy, better mood, etc)
What the research and studies show on the health impacts of cold exposure
The anti-aging benefits of cold therapy and ways to do it
Cold exposure and dopamine connection
Important guidelines on how to begin with cold therapy (i.e. how to start, how many minutes, etc)
How I personally started and worked my way up to longer exposure
Why sauna plus cold therapy together can be an effective tool for inflammation, recovery and performance
Cold exposure and how to use with workouts and the one caveat with this
Resources Mentioned
Cold Plunge - Use code wellnessmama for a discount
HigherDOSE - Check out their sauna blanket, PEMF mat, red light face mask and so much more! I use their PEMF mat several times during the week. Use code mama15 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.
15 Mar 2023
Morley Robbins on A Deep Look at My Labs and My Life (What I’m Deficient In)
01:10:38
Episode Highlights With Morley
What my labs say about what’s going on in my body and in my life
Why he did a hair test and a blood test and what the results say together
What showed up… surprise! I have some stress going on
More data about the importance of addressing stress and how it shows up in lab work
Oxidative stress in the body and what this means
The minerals that drive liver metabolism and why I am low on these
Why high magnesium on my hair test doesn’t mean I need less magnesium and actually means I need more
The reason women especially tend to get estrogen dominance paired with adrenaline dominance and iron dominance
Why progesterone is important but supplemental might not be necessary if we balance copper and magnesium
How we lose copper and what to do about it (cortisol depletes copper)
Ways to use techniques like EFT, EMDR, Emotion Code, etc to help with stress
Why my hemoglobin is low and what this means for my iron recycling
Labs that point to my liver being slow because of excess iron and how castor oil packs, quercetin and supplemental copper, retinol and magnesium may help
Why it was probably a good thing that I gave blood
The two most important proteins for regulating the health of the body in his opinion and how they relate to iron status
Good food and supplement sources of retinol, and copper
One unusual lab result that means I might have parasites
It takes 56 days for blood to rebuild itself and why this means we can make improvements fast
Minerals run the body and hormones respond to minerals and not vice versa
More reasons to avoid processed food… as if we needed more reasons
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.
Zero Acre Farm - Their cultured oil is an innovative and healthy alternative to seed oils. Its neutral taste makes it perfect for roasting, sauteing, stir-frying, baking, dressing, drizzling, and baking.
22 Mar 2023
Dr. Dana Cohen on How to Hydrate Correctly for Health and Longevity
00:50:27
Episode Highlights With Dr. Dana
How much water do we actually need?
The reason low level dehydration ages us and increases instances of chronic disease according to a new study from the NIH
How not hydrating can increase the chance of diabetes and Alzheimer's
You can’t detoxify without water
The different types of energy in the body and how hydration affects them all
What the fourth phase of water is and why there might be 14 different types
Why studies show that hydration helps weight loss
Mouth breathers tend to lose more water at night and how to learn to nasal breathe at night
We do most of our detoxifying during sleep and why this is so important
How we can hydrate from foods and how the fourth phase of water relates to this
A fascinating study that talks about the benefits of over 30 plants per week
Fascia and hydration
What an optimal day of hydration looks like: front loading water, water before meals, getting enough vegetables, green smoothies
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.
Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!
27 Mar 2023
The Holistic Psychologist on How to Meet Your Self
01:08:40
Episode Highlights with Dr. Nicole
The fun random thing that she and I share (it likely isn’t what you think)
Why do so many of us feel stuck? And what to do about it
The importance of habits and why we keep repeating them even if they aren’t serving us
Patterns that come from childhood and why they're so hard to break
Body-mind connection and how to help our nervous system feel safe
Ways to model this for our children and how our own connection to self is important for them
How to go on the journey to feel safe in our own bodies
The most valuable thing we can give our kids in tough moments
Things we can model for our kids for nervous system wellness that help their nervous systems as they get older
Our habits are not who we are… they're likely adaptations based on the environment but they're possible to change and not who we are authentically
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 and salt needs.
Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!
29 Mar 2023
The Sleep Lady on Sleep Coaching Your Baby Without Leaving Them to Cry It Out
00:57:08
Episode Highlights With Kim
How she became “The Sleep Lady”
Her gentle approach to sleep with babies
Why she's concerned about some of the common advice given to parents about getting babies to sleep through the night
A different approach than “cry it out” that helps babies sleep and enhances bonding and connection
Her guidelines for building the foundation for a good night of sleep for baby
A few tips that go against the common advice but help a baby learn to sleep
The developmental stages that can disrupt sleep and how to navigate these
Hiya Children's Vitamins - A clean line of children's vitamins that provides growing kids with all the essential nutrients that might be missing from their diet.
Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!
03 Apr 2023
Secrets to Longevity and Healthy Skin with Alessandra Zonari of OneSkin
00:52:45
Episode Highlights With Alessandra
How her biological age is 15 years younger than her actual age and what she attributes that to! (sleep, movement, and meditation)
Hydration tips both internally and keeping your skin barrier
Another reason to avoid sugar for the sake of the skin and how excess sugar can break down collagen fibers and age the skin
Why skin aging happens and some ways to slow or stop it
What inflammaging is
Biggest drivers of skin aging: sugar, dehydration
Things we can do internally that help reduce skin inflammation and aging
Difference between things that make skin look younger but can actually harm it long term (deep peeling, etc)
A tip to clean skin at night and not cleanse with cleanser again in the morning to help protect the skin barrier
How to target the root cause of aging
Their proprietary peptide OS-01 and how to addresses root cause of aging
The Parenting Map to Consciously Create the Ultimate Parent-Child Relationship With Dr. Shefali
00:51:18
Episode Highlights With Dr. Shefali
Why she wrote this parenting book and how this one is the how-to for parents
How we can move away from control and into connection with our kids
The chaos and nonsense we can create as parents without realizing it
How parents accidentally create the cycle of dysfunction in families
No human being likes to be controlled and how this control backfires with children
How to depersonalize interactions with our kids to calm the situation
Anytime you perceive it as a loss of control, you are going to lose control
Why kids aren’t trying to be disrespectful and when we fail to understand what is going on under the behavior, we create more of their behavior
Looking for Signs: Something inside gone negative
The three reasons children misbehave: lack of skill, lack of life experience, lack of worth and how to help each of these
What a savior complex is and how it harms our relationship with our children
How showing up as the savior disempowers them and makes things tougher in the long run
Ways to teach our children to carry to oars of their own saving
Developmentally appropriate ways to nurture this in our children
Why she claims that our children don’t owe us respect (and I agree)
How punishment and learning are opposed and how to actually help them learn
Why not to have outcome focused parenting (trying to raise happy, successful children) and how this can keep them from being in touch with their feelings
Teach your children to be authentic instead of teaching them to be happy
Creating successful children is an unhealthy goal, and what to do instead
How to navigate this method of parenting when parents disagree on method of parenting
What to do when kids are angry, disrespectful, unmotivated, or lie and how to build better connection in these instances
Building Your Family Culture and How Strong Families Change the World With Family Brand
00:54:54
Episode Highlights With Chris and Melissa
How they got into the work of helping families and doing family brand
The biggest challenges families face today and how they navigate those challenges
“More is caught than taught” - importance of modeling
How to keep values from coming across as a list of dos and don'ts and how to do values well
Ways to identify and incorporate your family values
Every family has a culture… was your created by default or by design?
Either you can define what your family stands for or the world will do it for you
How to do a weekly family check-in around culture with: What you are grateful for, Who in the family did something really kind for you this week, Who has something going on this week (calendar syncing), and Does anyone have a challenge or problem they’d like the whole family’s help in solving?
Metabolism Makeover and How Your Subconscious Mind Impacts Weight With Megan Hansen
01:04:59
Episode Highlights With Megan
How she got into the world of dietetics and metabolism
Her own experience with nutrition, weight loss, and metabolism
Teaching over telling, and how she has helped hundreds of women with this approach
What metabolism actually is and what we need to understand to work with our bodies
Metabolism is actually how the body uses what is put into it
The body is something that is always building or breaking down and understanding this can help us
A slow metabolism just means that the body isn’t utilizing everything we put into it
The problem with chronically undereating and how this can be tough for the metabolism
Six pillars of a healthy metabolism: blood sugar control, muscle, movement, stress management, gut health
More reasons protein is important
What weight loss resistance is and how it can relate back to stress
Breaking the cycle of being overly busy and stressed and breaking the idea that we need to run ourselves into the ground for our families, our careers, etc
What the stress bucket is and how to manage yours well
Protein, fiber, healthy fats, and how to nourish your body well
The importance of micro habits and focusing on one thing at a time
Must Listen if You Drink Wine + Conscious Consumption & Longevity With Todd White
01:12:53
Episode Highlights With Todd
The problems with most wines today
Why most wines are not natural and the unsavory things added to most wines today
What we don’t know about wine may be hurting us
Alcohol is objectively toxic and why Todd, as the wine guy, explains this in depth and why it can be best not to drink it at all
Todd’s own rules around drinking to minimize negative effects and why he chooses it for joy and not for health reasons
Why they started adding toxins and additives to wine
Wine has been made for 9,000 years and all wine was natural, but this changed in the 1920s
Only 4% of US wines are organic but it’s worse than that
Grapes are #6 on the dirty dozen so organic wine is important
Beyond organic… the nasty stuff added to most wines (even some organic ones)
The massive consolidation of the wine industry that led to 3 companies controlling over 50% of wine
There are 76 additives approved for use in wine
Why Todd believes wine labels should have a contents (ingredients) label and nutritional info
The only two ingredients found in a natural wine: grapes and native natural yeast
Other ingredients in conventional wines: sugars, dyes, animal products, 12 additives classified as health hazards, 8 derived from black mold, and two classified by NIH as acute toxins meaning too much in a 24 hour period can be fatal
How big wine companies respond to claims about natural wines (and how they responded to a lawsuit showing arsenic in wine at 5x the amount allowed in water)
The reason Prop 65 in California can actually let companies get away with additives in wine based on disclosure
What is natural wine and the standards it adheres to
Why wild native yeast is important and what makes it so different
How conventional wines often contain GMO yeast
Why they only accept 21% of the wines they test (and they only choose organic wines to start with)
Silica, Salt, and Minerals for Collagen and Overall Health With Eidon Minerals
01:12:53
Episode Highlights With Rick
What we are made of and how minerals come into play
Where do you think you came from?
We are a combination of minerals and water (among other things)
Why the Germ Theory of Disease is inadequate
The reason western medicine misses things by just looking at the level of germs or of the organ systems and not looking at the cellular level and mineral balance
Mineral balance theory of disease and how to support the body
The benefit of adding sea salt to the soil in gardening
A reason not to take calcium everyday and how too much can be toxic
The real story about calcium, how much we need, and the other minerals we need with it
Why silica is so important for health and why we aren’t getting anywhere near enough
Silica is the essential element that builds collagen
Bone is collagen matrix… and why we don’t need more calcium most of the time but more collagen matrix which can be helped by minerals and silica
How to supplement with minerals so they are effective in the body
Why Most of Us Are Mineral Deficient, How to know, and What to Do About It with Barton Scott
01:00:42
Episode Highlights With Barton
Why we are all facing a lack of nutrients in our food supply and why this is a new phenomenon
This issue is important because we are getting 50% less minerals in food but can’t easily take in 2x calories to compensate so we have to figure out what to do
How his Mom's struggle with life threatening health issues led to his work in this area
The body is always putting out warning signs and speaking to us in a way we might not understand
How modern farming practices are causing a rapid depletion of minerals in our food supply and how if minerals are not present in the soil, they can’t be in the food (similar to a mother not being able to give nutrients she doesn’t have to her child in utero)
Why blood tests aren’t necessarily accurate for minerals
Blood tests are “you on your best behavior because we will pull from bone marrow or even organs to make sure blood is as ideal as possible
Why abnormal results in blood tests can indicate that a person has had a deficiency for decades
8 out of 10 people are deficient in magnesium
Why most women are also low on testosterone
Minerals are the building blocks for hormones and neurotransmitters
How absorbable minerals can help with things like making melatonin or serotonin naturally and how taking a very bioavailable one can help even if you have digestive issues or other things going on that make it hard to get them from food
Magnesium activates over 3200 proteins and over 800 enzymatic pathways in the body
Minerals are a “light switch” of sorts that open the circuit for the body to be able to use other things like vitamins
How activity level impacts mineral need
Risk factors for mineral deficiencies
Why most people are also deficient in potassium and how potassium is connected to energy
Rewiring the Subconscious Mind, Learning Self Love & Finding Peace With Stephanie Kwong
01:11:50
Episode Highlights With Stephanie
How a very difficult adult experience led her to the work she does today and how it profoundly impacted her too
What a stuck identity is and how they can get in the way of achieving what we want
An identity is when we take on a point of view to help achieve something and why the stuck identities are the issue
What happens when we have two conflicting identities at the same time
The brain doesn’t know the difference between something that has actually happened and an imagined experience of the same thing
How to use the fact that the brain doesn't know the difference between doing an imagining to your advantage
Things we can do to help our children avoid stuck identities by allowing them to speak authentically without judgement
The key to integration is to de-identify with individual ones
A live demo on me of one of her processes on something vulnerable happening in my life and how you can use this same system with journaling to work through something
Why self talk is so important and how to learn how to shift it if this is something that is a struggle for you
Three tools that helped her shift her inner self talk
What mirror work is and how it can be helpful
Why play is important and how it means that your inner child feels safe - a lightning bolt moment for me… was my resistance to play and games for many years because my inner child didn’t feel safe?
Dr. Alan Christianson on Hormone Health & Foods That Are More Powerful Than Prescriptions
01:06:50
Episode Highlights With Dr. Christianson
Why he goes to bed at 7:30pm and gets up around 4am each day!
The top five hormonal symptoms that people might not initially associate with hormones
Why hot flashes can actually be dangerous and why to pay attention to them
How to address hot flashes and other hormonal symptoms
Why do hormones change as we age and why this isn’t the case in all animals, like jellyfish that can replicate almost indefinitely
Hormone shifts seem to relate to a shift in reproductive capacity and so when a person reaches the phase of life of not being able to reproduce, hormones shift from a human adaptation and survival perspective
What phytonutrients have to do with hormones and how certain plant foods can help with symptoms
How cruciferous vegetables help liver function
Understanding the real deal on fiber, which isn’t a food but a category
Why we need a wide variety of plant foods
Food as a matrix and the context of food within overall diet
Did you know… pistachios have natural melatonin but doesn’t necessarily affect immediate melatonin but can help your body produce more melatonin naturally
Our bodies operate on 9,346 different chemical pathways
What is happening hormonally during peri-menopause and menopause and how to support with food
The surprising way figs can help with hormone symptoms
How we regulate hormones is often actually about how well we eliminate hormone byproducts
Ways foods like onions and blackberries can help support muscle mass
Why phytonutrients in food and supplements of the same nutrients might not work the same way and why whole food based sources often perform better
If your diet is devoid of plants, you are essentially taking antibiotics
Dietary changes can reduce or eliminate adult hormone disease 78+% of the time
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