The Wellness Mama Podcast

Leigh Schoener, owner of Lee Debra Wellness LLC and a health coach for families, shares her transformative journey with her daughter’s battle against POTS. They discuss the common symptoms of this condition and how a shift in mindset sparked their healing journey. Leigh reveals nutritional changes, focusing on the elimination of inflammatory foods like gluten and dairy. She emphasizes the power of simple tools such as breath, sunshine, and walking as underrated methods for healing. Their story is a testament to resilience and the importance of a supportive health team.

Leigh Schoener, a former elementary school teacher and creator of an integrative nutrition program, dives deep into the alarming state of teen mental health. She discusses the pressure teens face to suppress emotions and how this affects their well-being. Leigh highlights the significant connection between gut health and mental wellness, as well as the benefits of supporting circadian rhythms. Her insightful advice for parents emphasizes the importance of open communication and empowering teens to embrace their true selves while navigating these challenging years.

Discover how the D Minder app can boost your vitamin D intake from sunlight. Learn about the calming effects of replacing overhead lights with a salt lamp at night. Explore the benefits of blue-blocking light for better sleep and how clean energy drinks like Slacka can enhance focus. Uncover the power of facial fascia techniques for natural relaxation and tension relief. Small lifestyle changes can significantly improve your mood and energy levels, and rapid emotional rewiring offers a new path to emotional wellness.

Episode Highlights With JenThe different phases of the menstrual cycle and what cycle syncing isFollicular vs ovulatory vs luteal vs menstrual phases and how to support eachWhen to fast and not to fast based on your cycle The best parts of your cycle to go hard in workouts and productivity, plus when to avoid HIIT workouts and when they can stress your cortisol levels Lifting weights is actually the best exercise for women to burn fat, as well as sprintsFasting and women and cycle considerationsHow to be metabolically flexible and how this shifts throughout the cycle The best tech tools, like apps and trackers that can help with cycle syncing What an ideal week and month looks like for women who are cycle-syncingResources MentionedOura RingGlucose monitorJen's Peptides 101 courseHer websiteFollow Dr. Jen on Facebook, on X, Instagram, and YouTube

Dr. Jen Pfleghaar, a double board-certified physician in emergency and integrative medicine, shares her insights on navigating perimenopause. She highlights the often-overlooked hormonal changes and how PMS is a signal rather than a norm. Listeners discover the significance of symptoms as learning tools, along with dietary and exercise tweaks to support hormone health. Jen discusses beneficial peptides and supplements, emphasizing the role of mindset and the importance of understanding body signals throughout this transition.

Episode Highlights With Julie She does Japanese drumming and fire dancing as hobbiesThe underlying factors with ADHD that can be influenced by dietThe inflammation connection and how food comes into play Her approach of not trying to “fix” a problem in kids with ADHD, but support them so they can thrive within their environments and neurodiversityFood dyes, sugar, and other top dietary offendersHer tips for implementing dietary changes, especially with picky eatersTop dietary strategies she finds helpful for kids with ADHDHow low salycilate diets can be especially helpful and what the Feingold Diet isThe gut/brain/microbiome axis and how this can be helpful in supporting kidsResources MentionedThe Personalized Autism Nutrition Plan: Nourishing Hope for Kids with ASD, ADHD, Anxiety, and Neurodevelopmental Delays - Julie's bookFollow Julie on Instagram, Facebook, and on XNourishing Hope website, BioIndividual Nutrition Institute

Episode Highlights With JulieWhat we know about autism and why it isn’t just isolated to the brainWhere she starts when working with people with autism and how removing inflammatory foods and adding nutrient dense foods can helpThe top things she recommends avoiding in general and especially for anyone with autismTypes of improvements she sees in her work with children and how much improvement parents could expect They saw 4.5x age-related developmental improvement in their researchDifferent interventions they looked at and studied Their study showed that diet was statistically even more significant than supplements for improvementAbout 30% of kids with autism have mitochondrial dysfunction, so carnitine can be helpful for someLifestyle factors we can implement to support kids, especially those on the spectrumWhat studies say about nature, light exposure, and physical activity for kidsHow sleep comes into play and can be a big challenge for children on the spectrumResources MentionedThe Personalized Autism Nutrition Plan: Nourishing Hope for Kids with ASD, ADHD, Anxiety, and Neurodevelopmental Delays - Julie's bookFollow her on Instagram, Facebook, and on XNourishing Hope website, BioIndividual Nutrition Institute

Episode Highlights With SheilaHer personal journey with nervous system health and the energetic side of healingKids resonate with the predominant adult in their household and how to improve thisThe difference between healing and curing and how the nervous system comes into playAn amazing case study of one of her patients who had dramatic improvementSimple tips for supporting the nervous system and little habits that make a big differenceHow to support kids in nervous system regulation with simple habitsHow nervous system regulation relates to gut health and nutrient absorption Physical activity supports the nervous system, especially in kidsNervous system support tips for adults and what she doesKids feel what we feel, not what we sayHow to nurture more playfulness and belly laughing in your familyResources MentionedHealthy Kids, Happy Moms: 7 Steps to Heal and Prevent Common Childhood Illnesses by Sheila KilbaneSheila Kilbane - Website 

Episode Highlights With SheilaHow she has four kidneys and jokes that if anyone needs a kidney to call herSetting the foundation before supplements and what this meansHow digestion and cellular health come into play for true wellnessWhy the cell wall matters and how we often ignore this pieceHow to create healthy cell wallsHer order of events for supplements to optimize gut and cell wall healthWe get a bump in inflammation when we eat and how she uses this to our advantageShe treats supplements like medication and gauges results carefullyHer timeline for integrative supplementation Proteins get broken down and absorbed to make up neurotransmittersThe importance of sunshine for kids, when vitamin D supplementation is important and why she doesn’t supplement vitamin D in the summer- we can’t overdose on vitamin D from the sunProtein in kids and how to help them get enough, and help them digest it wellNervous system factors that come into play especially for kidsResources MentionedHealthy Kids, Happy Moms: 7 Steps to Heal and Prevent Common Childhood Illnesses by Sheila KilbaneSheila Kilbane - Website Integrative Supplement Guide

Discover how sunlight can transform your health by boosting mitochondrial energy and improving mood. Learn about the vital role of natural light in hormone balance and immunity. Debunk common myths surrounding sun exposure and sunscreen, and find out how to safely soak up the rays. Uncover practical steps to optimize your daily routines with sunlight to enhance overall well-being. This enlightening discussion encourages reconnecting with nature's light as a powerful, free wellness tool.