The Wellness Mama Podcast

Episode Highlights With Dr. MollyWhy biohacking is different for women and how to be carefulHow to use current technology to improve your mitochondriaThe way stress changes metabolism and why weight gain or trouble losing weight can actually be a symptom of high stress and low mitochondria functionWhy recovery is so important and how to avoid burnoutHow to nourish your mitochondriaThings that damage your mitochondria: smoking, vaping, alcohol, pesticides, refined sugarHow chronic stress directly damages mitochondriaWhat mito-hormetic stressor areThe war over vegetables and what she thinks about vegan vs carnivoreMicrobiome and mitochondria crosstalk and why this is importantWhat HRV can tell us about health and ways to improve itHow to use a glucose monitor at home to improve health and hormonesWhat to understand about the glycemic index and how this is the average response of 1000 peopleHow to look at the body from a first principles angle and improve hormonesThe way synthetic hormones including birth control can change your hormones and your attraction to your partnerHer take on peptides and hormonesResources We MentionThe Spark Factor: The Secret to Supercharging Energy, Becoming Resilient, and Feeling Better Than Ever by Dr. Molly MaloofDr. Molly - websiteDr. Molly - InstagramLevels - CGMThanks to Our Sponsors: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

Episode Highlights From KatieWhy morning sunlight is receiving so much attention lately and how light is a very important signaling mechanism for the bodyDr. Amy Shah's simple rule of “sky before screens” in the morningHow light impacts areas of health such as weight, sleep, mood, and hormone functionThe science behind morning sunlight and how much to getWhat to do if you wake up before the sun or do shift workOther options if outdoor light is truly not an option in the morningTips: Must be outside, no sunglasses, and aim for at least five minutesResources MentionedLight: Medicine Of the Future: How We Can Use It to Heal Ourselves NOW by Jacob Liberman O.D. Ph.D.10,000 Lux LightBON CHARGE Light BulbsDigital Light TimerBlackout CurtainsBenefits of Sunlight: A Bright Spot for Human HealthPatreon - Join me for exclusive content and Q&AsThanks to Our Sponsor: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.

Episode Highlights With MicahWhat ozone is and the difference between oxygen and ozoneOzone therapy - what it is and how it is available at home nowHow Micah got into ozone therapyDifferent types of ozone therapies and which ones can be done at homeWhat rectal and vaginal insufflation of ozone are and how can they be usedHow to try these methods of ozone therapyLocal application of ozone vs. systemic useWhy vaginal and rectal insufflation are systemic methods of using ozoneWhat ear insufflation is and how it can help ear, sinus, and eye issuesHow to use ozone to support oral healthMaking ozone water at homeThe reason to be careful about ozone in the lungs (no antioxidant buffer system in the lungs) but why it's so beneficial in other placesOzone is a hormetic therapyOzone is a natural powerful anti-viral, anti-bacterial and anti-fungalHow to use ozonated oil for beauty care, wounds, oil pulling, etc.His personal non-negotiables of healthResources We MentionSimply O3447: Kambo Frog Medicine for Detox, Healing, and Trauma Release With Todd ShipmanOil Pulling Benefits For a Healthier MouthCoconut Oil PullingCold PlungeThe BibleHow to Win Friends and Influence People by Dale CarnegieThe Type 2 Diabetes Breakthrough: A Revolutionary Approach to Treating Type 2 Diabetes by Frank Shallenberger M.D.

Episode Highlights From KatieThe ultimate question is, how do we form habits and get them to stickAs much as 40% of what we do in a day isn't the result of decisions, but of habitsWhat the research says about habit creation, including methods for starting new habits and making them stickThe average habit actually takes about 66 days (so over two months) to be createdWill missing one day of the new habit affect the creation of the new habit?What the difference is between habits and routinesThe process of creating a habit isn't just about learning to do something repeatedly - It's really about wiring and strengthening the brainDon't let perfect be the enemy of the good when it comes to habit formationThe concept of habit stacking and the idea of stacking two habits togetherSmall habits are easier to implement and you can build on them - don't make them too bigThe 3 S's - simple, short, and specificIt'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 startedResources MentionedAtomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James ClearHabit Stacking: 97 Small Life Changes That Take Five Minutes or Less by S.J. ScottPsycho-Cybernetics: Updated and Expanded by Maxwell MaltzGallon Water JugTiny Habits program - BJ FoggThanks to Our Sponsor: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.

Episode Highlights With KellyWhy she transitioned from a pharmacist to a functional medicine specialist and why she now works with ADHD and anxiety patientsThe common root causes she sees for these chronic issuesDopamine connection and why ADHD is not just a dopamine deficiencyCommon gut issues and how they present in problems in the body and the brainOther factors that contribute to these issues that people don’t always realizeWhy ADHD and anxiety often go hand in handThe vitamin and mineral deficiencies that often play a role in why we see these issues togetherImportance of asking why, when there is a chemical imbalance or diagnosis instead of just treating the symptomWhy ice baths help with dopamine productionThe importance of protein consumption for producing neurotransmittersWhat to understand about caffeine consumption, especially with ADHD and anxietyAnother reason to get protein in the morning before caffeine and why its so important for womenHow underlying infections can be a huge source of stress on the bodyThe way certain exercises boost GABA and can help reduce some of these symptomsResources We MentionBook a time with Kelly hereDepression Is Not Caused by Chemical Imbalance in the Brain articleEverything Is Figureoutable by Marie ForleoBecoming Supernatural: How Common People Are Doing the Uncommon by Joe DispenzaB-ComplexMagnesium GlycinateThanks to Our Sponsors: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!

Episode Highlights With BryanaWhat makes conscious parenting different from other approachesHow focusing on ourselves and our own emotional reactions and behaviors as parents is a more effective long term approach and is relationship firstFocusing on “how am I managing myself” as a marker of effective parentingThe magic of taking a pause during heated emotional encounters with our kidsHow to understand what is getting in the way of being able to model these behaviors for our kidsWhat 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 patternThe importance of saying sorry to our kids when we mess up without needing to defend our behaviorWhat a real apology and repair looks likeWhy conscious parenting isn’t just permissive parenting or falsely happy parentingNo parent has an intention to hurt their child but the impact is outside our control and how to understand this dynamicHow our relationship with our kids sets the stage for how they will exist in relationship for the rest of their livesWhat boundaries are and how to effectively communicate themWhy if boundaries don’t come from a place of kindness, they are actually about controlPhrases like “I can’t let you” and “show me another way” for boundaries with young childrenWhy children need to understand the alternative when we put limits on their behaviorWhen we withdraw love, children will default to loving and trusting the parent even at the expense of self love and self trustTrust is the first psychosocial milestone in a baby or toddlerParenting 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 parentingSpecific tips for bedtime struggles and reframing what this experience is like for kidsStrategies for tantrums that actually work - and how to focus on actually being with the child so they learn this internal skillApproaching parenting struggles with curiosity instead of being criticalResources We MentionConscious Mommy - WebsiteConsciously Managing Meltdowns - CourseConscious Mommy - InstagramThe Giver by Lois LowryUntamed by Glennon Doyle

Episode Highlights From KatieWhat is magnesium and why is it importantWhy are so many people deficient in this important mineralWhat are the many benefits of magnesiumHow magnesium plays a role in workouts, power, and recoveryOther benefits of optimal levels include: better mood, lower inflammation, better sleep, and stronger bonesSome easy sources of magnesium: Leafy green vegetables, sea vegetables, kelp, and nettleHow I am getting enough magnesium and what I am usingResources MentionedBiOptimizers MagBreakthroughJigsaw Health Mag SRTMagnesium LotionJust Thrive K2-7Thanks to Our Sponsor: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.

Episode Highlights With Dr. WaldingerHow he became a zen master who teaches meditation around the worldThe science of meditation and the science of why it is beneficialWhat the Harvard study of adult development is- the longest study on the same group of people since 1938Key takeaways from this extremely long studyThe surprising key to happiness and why human connection and relationships are so importantHelpful questions for checking in on your own relationshipsHow childhood experiences shape mental health later in life and what children really need to feel safe and secure in lifeWhat the data says about things that extend lifespan and things that shorten itHow human connection correlates to a longer lifespanStrong relationships are natural stress reducers - the science of how this worksWhy happiness is not something we can “achieve” past our basic human needsHow to build a safety net of well-being to help increase happiness and calm even in tough timesWays to use our feelings as signals but exercise choice in how we act and respondHow to increase “social fitness” and nurture relationships in your lifeA rule of thumb when it comes to relationshipsWhy kids need to see us model prioritizing relationships and taking care of ourselvesWhat empathetic accuracy is and how to get better at itThe W.I.S.E.R method for handling emotionally challenging situationsThe 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 studyResources We MentionRobert Waldinger: What makes a good life? Lessons from the longest study on happiness | TED TalkThe Good Life: Lessons from the World's Longest Scientific Study of Happiness by Robert Waldinger, MDWherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-ZinnThanks to Our Sponsors!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

Episode Highlights With Morley RobbinsWhat might be going on if you are told you have low iron or low ferritinWhy 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 testsThe 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 bodyWhy 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 DWhy low ferritin is not an indication of iron deficiency and actually shows low copper and affects hepcidinDietary iron vs. recycling iron and why copper is importantWhat to know about Vitamin D and its relationship to retinolThe thyroid connection and why it is just a symptom of what’s going on in the bodyWhy low thyroid function can just be a symptom of low retinolThe thyroid doesn't run the body - it responds to the bodyWhat you don’t know about aging that is aging you much more rapidlyWhy copper, magnesium, and retinol are the big players in the real story of agingHow hair testing shows us some things that blood tests don’t12 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)Resources We Mention596: Morley Robbins on Magnesium, Stress, Mineral Balance and the Root Cause ProtocolRCP123.org or therootcauseprotocol.comQueen of Thrones - Castor Oil PacksQuercetinLoren PickartThanks to Our Sponsors: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!

Episode Highlights With Diana RodgersHow she got into nutrition through her own undiagnosed celiacWhy meat is the most vilified food and some reasons this is off baseThe most common myths and misconceptions on meat: nutrition, environment and ethicsWhy personal food decisions should stay personal and not be imposed on othersWhat the research says about meat being critical for childhood developmentThe elephant in the room: 60% of the US diet is ultra processed foodsWhy it's possible to meet protein needs and still be deficient in amino acidsProtein consumption is especially important for women and children and specifically from animal productsWhat sarcopenia is and why it is such a big problemWays to help avoid sarocpeniaFor every pound of plant based protein, there are four pounds of wasteThe ways that cows are actually beneficial and important for the environmentAlmonds vs cows for water consumption and why almonds waste much more water than cowsResources We Mention374: Sacred Cow: The Case for (Better) Meat (& Methane Explained) With Diana RodgersSacred Cow: The Case for (Better) Meat: Why Well-Raised Meat Is Good for You and Good for the Planet by Diana Rodgers and Robb WolfSacred Cow DVDPaleovalley beef sticksThe Paleo Solution: The Original Human Diet by Robb WolfIshmael by Daniel QuinnCronometer.comThanks to Our Sponsors: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.