The Wellness Mama Podcast

Episode Highlights With SamWhy she gave away almost everything she owned and became a nomad for a yearThe reason words matter so much and how to get better about the words we useWhy parents should get the word “careful” out of our vocabularies with our kidsWords that, as parents, we should USE and words we should LOSEA simple exercise to shift your words in parentingReplace stop with start in parentingCapable instead of carefulReplace "No" with "Yes you can" as soon asWhy to replace the word should with next time or from now onWe can’t motivate anyone to do better by making them feel badHow to be a pattern interruptReplace “nothing’ and “no way” with “There’s something” and “I wish”Language to use when kids are sad, upset, or madWhen we think we are comforting and we are actually contradicting them and how to paraphrase and understand insteadWhy not to explain when people complain and what to do instead (agree, apologize, and act)Two words that can put grievances and grudges in the pastReplace finding fault with finding solutionsFour words that help us keep our cool even when other people aren’tIn influencing others, example is not the main thing… it is the only thingResources We MentionTalking on Eggshells: Soft Skills for Hard Conversations by Sam HornTongue Fu!: How to Deflect, Disarm, and Defuse Any Verbal Conflict by Sam HornSomeday Is Not a Day in the Week: 10 Hacks to Make the Rest of Your Life the Best of Your Life by Sam HornSam Horn - websiteThe Black Stallion by Walter Farley

Episode Highlights With Dr. Wendy MyersWhat the research is showing about how physical health can be directly impacted by emotional trauma and health issues actually caused by emotional stuff going onUp to 65% of physical health issues can stem from adverse childhood events (ACEs)The science of why these traumas can impact our biology so stronglyWhy talk therapy doesn’t necessarily resolve trauma and the frequency piece that many people don’t necessarily understandWe can’t change the past but we can change our interpretation of the pastWhat bioenergetics is and how it can be used therapeuticallyHow emotional trauma impacts the vagus nerveResources We MentionEmotional Detox ProgramMyers DetoxBiofield Tuning ForkApollo Wearable NES HealthThe Body Keeps the Score by Bessel van der Kolk M.D.

Episode Highlights With Dr. Achina SteinHow she got into functional medicine psychiatryHer son’s journey with this method in her own familySome of the most common root causes of depression and anxiety in her patientsThe five factors she looks at to determine root cause, starting with foodSHIFT protocol: stress, hormones, infections, food, and toxinsThe most common food triggers that are linked to depression and anxietyInflammation as a common root cause and how addressing food and other factors can help the body and the brainWhat the burp test is and how it can show you if you have stomach acid issuesWhy most people are magnesium deficient and how this drastically impacts sleep and anxietyResources We MentionDr. Achina Stein - Her websiteDr. Achina Stein - InstagramWhat If It's NOT Depression?: Your Guide to Finding Answers and Solutions by Dr. Achina SteinThe Body Keeps the Score by Bessel van der Kolk M.D.

Episode Highlights With JessHow she trained in adventure therapy and learned to race dog sledsWhat adventure therapy is and how it can be helpfulResilience is being adaptable in the face of stress and how to nurture thisThe nervous system is very hungryWhat biological resilience is and how to increase itLack of nourishment sends a signal of being unsafe to the body and can deplete resilienceHow focusing on the root cause specific to anxiety can lead to parents and children feeling stuckWhat she means by the cyclone of stressHer model for nervous system healthUnderstanding the five core nourishment needs and limiting the five core stressorsThe hidden stressors that send messages of threat to the nervous systemHow genetics come into play in mood and behavior and how understanding them can help parentsSleep issues are also connected to safety and nervous system healthWhat a lack of sleep can indicate and how to help kids through itImportance of approaching these factors with curiosity and help kids take agency from their own health as they get olderResources We MentionJess Sherman - WebsiteJess Sherman - InstagramRaising Resilience: take the stress out of feeding your family and love your life: 36 ways to help your kids relax, learn and grow by Jess ShermanNutrition GenomeSimplicity Parenting: Using the Extraordinary Power of Less to Raise Calmer, Happier, and More Secure Kids by Kim John Payne

Episode Highlights With Dr. ChristiansonWhy 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 hormonesWhy hot flashes can actually be dangerous and why to pay attention to themHow to address hot flashes and other hormonal symptomsWhy do hormones change as we age and why this isn’t the case in all animals, like jellyfish that can replicate almost indefinitelyHormone 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 perspectiveWhat phytonutrients have to do with hormones and how certain plant foods can help with symptomsHow cruciferous vegetables help liver functionUnderstanding the real deal on fiber, which isn’t a food but a categoryWhy we need a wide variety of plant foodsFood as a matrix and the context of food within overall dietDid you know… pistachios have natural melatonin but doesn’t necessarily affect immediate melatonin but can help your body produce more melatonin naturallyOur bodies operate on 9,346 different chemical pathwaysWhat is happening hormonally during peri-menopause and menopause and how to support with foodThe surprising way figs can help with hormone symptomsHow we regulate hormones is often actually about how well we eliminate hormone byproductsWays foods like onions and blackberries can help support muscle massWhy phytonutrients in food and supplements of the same nutrients might not work the same way and why whole food based sources often perform betterIf your diet is devoid of plants, you are essentially taking antibioticsDietary changes can reduce or eliminate adult hormone disease 78+% of the timeResources We MentionThe Hormone Healing Cookbook: 80+ Recipes to Balance Hormones and Treat Fatigue, Brain Fog, Insomnia, and More by Dr. Alan Christianson - NEWThe Metabolism Reset Diet: Repair Your Liver, Stop Storing Fat, and Lose Weight Naturally by Dr. Alan ChristiansonThe Thyroid Reset Diet: Reverse Hypothyroidism and Hashimoto's Symptoms with a Proven Iodine-Balancing Plan by Dr. Alan ChristiansonDr. Alan Christianson - His WebsiteDr. Alan Christianson - His Supplements018: Dr. Alan Christianson on Thyroid Health & Autoimmune Disease227: Dr. Alan Christianson on the Metabolism Reset Diet for Liver Health397: Can N

Episode Highlights With StephanieHow a very difficult adult experience led her to the work she does today and how it profoundly impacted her tooWhat a stuck identity is and how they can get in the way of achieving what we wantAn identity is when we take on a point of view to help achieve something and why the stuck identities are the issueWhat happens when we have two conflicting identities at the same timeThe brain doesn’t know the difference between something that has actually happened and an imagined experience of the same thingHow to use the fact that the brain doesn't know the difference between doing an imagining to your advantageThings we can do to help our children avoid stuck identities by allowing them to speak authentically without judgementThe key to integration is to de-identify with individual onesA 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 somethingWhy self talk is so important and how to learn how to shift it if this is something that is a struggle for youThree tools that helped her shift her inner self talkWhat mirror work is and how it can be helpfulWhy 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?Resources We MentionRapidrewiremethod.com (with free resource)Letting Go: The Pathway of Surrender by David R. Hawkins, MDThe Untethered Soul: The Journey Beyond Yourself by Michael A. SingerThe Four Agreements by Don Miguel Ruiz

Episode Highlights With BethanyHow she was homeschooled k-12 and how this shaped her life in many waysShe almost died from IBS and got back on her feet with a holistic approachSurprising things that were irritating her gut that you may be eatingWhy it doesn’t just matter what we eat but how we prepare itThe surprising food prep step that helped her digestion healA nutrient packed fruit smoothie that helped improve her digestionHow smaller meals can help during digestive distressTop offender foods… including ones that might surprise you like leafy greensOther aspects of feeling outside of foodWhy avoid or limit workouts during healing from IBSResources We MentionHer website - LilsipperDigest This: The 21-Day Gut Reset Plan to Conquer Your IBS by Bethany Ugarte-CameronHer InstagramThe Bible

Episode Highlights With KristinaHow she was born in a country that doesn’t exist anymore and was selected for the Olympic reserves multiple timesWhy too much positivity can actually be detrimental to us and how to safeguard against thisLife is like a dance and there aren’t necessarily simple answers or linear pathsHow she defines authenticity and what happens when we aren’t authentic to ourselvesThe dark side of personal growth and how the extremes can feed our insecuritiesHow to reframe and instead of thinking of slaying the dragons think of taming them and learning to ride themVulnerability has two components: the courage of acting despite the fear and the uncertainty of not knowing what will resultHow people can misuse the practice of meditation or gratitude when they start to happen on autopilotWhat emotional analgesia is and why she believes it is a big problem for usYou can’t numb emotions selectively… if you numb one, you numb the ability to feel all of themRemembering that we are allowed to feel all of our emotions and not judge them and still choose to act from our values and not our emotionsWe are not our emotions but why they are valuable feedbackSelf love is actually about the relationship with yourselfThe difference between self love and self care and why this difference is importantSelf care is skin deep and self love has more depthIs imposter syndrome actually a sign that you’ve done something good?An important question: Can you still love yourself if you fail?When we use love as currency and how to avoid thisTry an experiment of replacing judgement with curiosity in your relationship with yourselfResources We MentionBecoming Flawesome: The Key to Living an Imperfectly Authentic Life by Kristina Mand-LakhianiMindvalleyThe Best of Fyodor DostoevskyAlice in Wonderland: The Original 1865 Edition With Complete Illustrations (Lewis Carroll Classics) by Lewis Carroll

Episode Highlights With DianaHer journey backpacking from china to Thailand to learn Traditional Chinese Medicine and what she learnedHow she went from pre-med heart expert to multi-modality acupuncture and holistic healthWhat acupuncture is and how it worksHow acupuncture works with energy and electricity using water and metal to conduct electricity and the scientific backing for itIs acupuncture safe for moms and pregnant momsWhy you have to feel it to heal it and how emotional and mental health are so intricately connected to physical health“The issues are in the tissues”What EFT is and how it can be helpful for healingWhere thoughts go, energy flowsKeep being love and how healing happensWhen discomfort arises, can you learn to love that too?How does healing actually happen and how understanding this can help in all areas of healingResources We MentionDiana Lane - AcupunctureDiana Lane - InstagramA Path with Heart by Jack KornfieldThe Body Keeps the Score by Bessel van der Kolk M.D.

Episode Highlights With SaraHow she got into the work of creating resources to help kids through something toughThe importance of talking to our kids about the hard stuffWhy we need to have the real conversations with them or they will make up stories about what is happening to help them understandWhy using simple language and explaining how this will affect them are two important piecesHow a calendar had such an impact on her daughter and her anxietyThe reason she wrote a children's book to help navigate those hard conversationsThe importance of therapists, accepting help when you need it, and healthy outlets for your own emotionsResources We MentionMighty and Bright - websiteWhat Happens When Someone I Love Has Cancer?: Explain the Science of Cancer and How a Loved One's Diagnosis and Treatment Affects a Kid's Day-To-day Life by Sara OlsherNothing Stays the Same, but That's Okay: A Book to Read When Everything (or Anything) Changes by Sara OlsherUp and Down, Round and Round: A book about understanding and identifying emotions by Sara Olsher