The Wellness Mama Podcast

Episode Highlights With Dr. LyonWhat muscle-centric medicine is and how she developed this methodWhy muscle is so important, especially for womenThe connection between body composition and how we ageHer research on how body composition affects the brain and ability to do cognitive tasksWhy muscle is the organ of longevityHow muscle helps with disease preventionMuscle is an endocrine organ and why exercise should be about building muscle not losing fatThe longevity connection to lean muscle massWhy it's very difficult for a woman to get “bulky” or too muscular quicklyWhat reverse dieting is and how it can help us get stronger and leanerDietary protein as it relates to muscle healthWhy we absolutely need dietary protein and what the bare minimum is vs. optimal for health and longevityHow much protein should we actually eat?Her recommendation: 1g protein per pound ideal body weightThe minimum amount of protein required to stimulate protein synthesisHer protocols for protein spacing and amountsDo women and men need to train differently?Lifestyle, diet, and supplementation factors that can help increase strength gainHow food and light regular our circadian clocks and our training abilityRecommended supplements: creatine, omega 3, urolithin AHer advice: always be empowered by your choices and do the thing you are avoidingResources We Mention371: How Eating More Protein Will Transform Your Metabolism With Dr. Gabrielle LyonCreatine MonohydrateUrolithin A by MitopureRelentless: From Good to Great to Unstoppable by Tim S. GroverThe Attributes: 25 Hidden Drivers of Optimal Performance by Rich DivineyThe Mountain Is You: Transforming Self-Sabotage into Self-Mastery by Brianna WiestHer book club: Freedom ReadsThanks to Our Sponsors:Wellnesse - My line of personal care products such as toothpaste, deodorant, shampoo and much more!Hiya Health - A clean line of children's vitamins that provides growing kids with all the essential nutrients that might be missing from their diet.

Episode Highlights With KatieThe beautiful lessons I've learned this year and how it was a year of rest and relationshipsMy 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 energyAn update on my Health and how it is better than it has ever beenWhat health goals I've been focusing on: healthy blood sugar numbers , eating to nourish my body, Hashimoto's remains in remissionThe biggest factors impacting my health: dealing with stress, sleep first, recovery and nourishing body and then eventually adding in exercise2022 was the year of strength and 2023 will be a year of peace and joyHit my yearly reading benchmark and read 50 booksHow art, meditation and journaling impacted meInner 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 needsWhy I don't focus on New Years resolutions, but on challenges and experiments insteadHow mindset plays such a big role in health, habits and moreQ&A from all the questions you submittedResources MentionedLevelsLMNTSleep.me (formerly ChiliSleep)BiOptimizers MagnesiumJigsaw Health MagnesiumKion aminos and creatineBranch BasicsProtein - ICONIC and PaleovalleyWord of the year generatorTim Ferriss End of the Year ReviewThanks to Our Sponsors: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.

They discuss the concept of 'wild health' and its potential to revolutionize personalized medicine. The limitations of conventional medicine. The role of genetics and epigenetics in health outcomes. The importance of play and low-level movement for overall health. The benefits of transitioning to whole foods. Advancements in health technology and personalized medicine.

Episode Highlights With Dr. KruseWhat junk light is and why it can be so harmfulWhy sunlight is so important and not dangerous... and why it is so important for kidsThe problems with screens that you probably didn’t know ofUnderstanding light functionallyWhy light is a medicineSix meta analysis show that lack of sunlight is more dangerous to your health than smokingThe deeper problems with blue light beyond just sleep disturbancesHow blue light cases break down in the retina and brain changes and destroys dopamineWhy he recommends avoiding melatonin supplementation in kidsWhere melatonin is actually made (in the mitochondria) and how to optimize itThe reasons he recommends avoiding sunscreen and increasing sunlight exposure, especially in kidsLow 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 playWhy sunglasses decrease melanin production in the skin and why he says to avoid them because you’ll be more sensitive to the sunWays to optimize your light exposureLight exposure tips: open windows inside so it isn’t filtered through glassMore reasons to get morning sunlightA reason kids don't need as much sunlight as their grandparents doHow to do grounding correctlyHis water recommendations for optimizing this for our kidsHow screens are dehydrating, especially to kidsThe food and light connection and what to know about waterHis top tips for longevityMitochondrial DNA is only inherited through the momWhat transgenerational epigenetics is and why we need to understand it as parentsThe real deal on Vitamin D (a neurosteroid he says not to supplement) and Omega-3Resources We MentionDr. Jack Kruse - website Dr. Jack Kruse - Membership and PatreonSpectroscopeA week’s worth of camping synchs internal clock to sunrise and sunset, CU-Boulder study findsGoing Somewhere: Truth about a Life in Science by Andrew A. MarinoHealth and Light: The extraordinary Study that Shows How light Affects Your Health and emotional well being by John N. OttPower, Sex, Suicide: Mitochondria and the meaning of life<

Episode Highlights With Dr. LinA big misconception for parents when it comes to a child’s jaw growthHow we can help our kids grow a jaw that fits their adult teethThe factors that come into play with tooth decay and collapse of the jaw that leads to crooked teethDr. Weston A. Price’s work on nutrition and dental healthFactors that make a difference in jaw structure in uteroWhat to look for in your kids teeth and jaw development at different agesA mistake many parents make in introducing foodsHow cleaning the nose might be more important than cleaning the teeth early onProblems with mouth breathing in kids and adults and what to do about itWhat to do if you or your child can’t tolerate nasal breathingHow to reprogram your breathing and improve tongue posture for better sleepSleep connections between jaw development and nutritionWhy over consumption of sugar and lack of Vitamin D are such a big deal in kidsFoods to avoid for jaw health and oral health: sugars, vegetable/seed oils, processed grains, etcResources We Mention127: Dr. Steven Lin on How to Reverse Dental Problems Through DietThe Dental Diet: The Surprising Link between Your Teeth, Real Food, and Life-Changing Natural Health by Dr. Steven LinDr. Steven Lin - WebsiteNutrition and Physical Degeneration by Weston A. Price, DDSThinking Fast and Slow by Daniel KahnemanThanks to Our Sponsors: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!

Episode Highlights With MarieWhy she was an original member of the smurf fan clubHer own entrepreneurial journeyWhy she doesn’t feel that our current educational model prepares us for how to best contribute to the world in a meaningful wayHow to learn to listen to the small voice insideGetting through imposter syndrome and learning to listen to our intuition even if we are scaredFailure = a faithful attempt in learning and how to reframe failure and learn from itClarity comes from engagement, not thoughtHer time management tips from time geniusThe most powerful words in the universeResources We MentionTime GeniusB-SchoolEverything Is Figureoutable by Marie ForleoThe War of Art: Break Through the Blocks and Win Your Inner Creative Battles by Steven PressfieldThanks to Our SponsorsSleep.me - They offer amazing products to help with temperature-controlled sleep. Save 25% with the code wellnessmama.Four Sigmatic - My go-to for mushroom coffee and drinks. Use code wellnessmama for a discount.

Episode Highlights With KellyWhy over 100 million people in the US have diabetes or pre-diabetes, and why this is largely preventableThe reason we see a rise in these issues, even in childrenUnderstanding macronutrients at a higher level to make health easierWhy amino acids and essential fatty acids are important, but we don’t have a dietary need for carbohydratesHow the body can take protein and create what it needs through gluconeogenesis even if we don't eat carbsWhy protein has a zero to minimal effect on blood sugar and why protein is the most satisfying macronutrientThe reason not eating enough protein leads to overeating and why this is an important survival responseMetabolic syndrome, elevated blood sugar, diabetes, and inflammatory markers linkWhy carbohydrates in their whole food form are wrapped in fiber and interact with the body differentlyThe 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 wayWhy carbs aren't the enemy The reasoning that if low carb is good, no carb is not better and when glucose spikes are goodA reason to avoid “naked carbohydrates” or carbs on their ownHow to use time-restricted eating to your advantageTips for fasting optimally as a woman and getting enough proteinHow eating protein in the morning and stop eating by 6pm can make a huge differenceResources We MentionBody Love: Live in Balance, Weigh What You Want, and Free Yourself from Food Drama Forever by Kelly LeVequeBody Love Every Day: Choose Your Life-Changing 21-Day Path to Food Freedom by Kelly LeVequeBe Well by Kelly - websiteOura RingLevels Glucose MonitorProtein powderTime-restricted eating studyDeep Work: Rules for Focused Success in a Distracted World by Cal Newport

Episode Highlights With AnyaHow she studied four languages including Russian and Chinese!Her personal story with foot health and foot problems that led her to research minimal footwearHow pregnancy made her foot problems worse and how this led her to research alternatives to overly supportive shoesWhen her foot pain got super severe and started causing other joint pain as wellThe book that opened her eyes to another way to heal her feetWhat foot shaped footwear and barefoot shoes are and why they are importantHow to rehab feet and transition to better footwearThe benefits of barefoot time when possibleWhat to look for in barefoot shoes and all the different types availableHow sitting too much can also create foot issues even if kids aren’t wearing restrictive footwearThe main things to look for in foot friendly footwear: foot shaped (asymmetric), flat, zero drop, bendableExercises and movements for strengthening and mobilizing feetWhat toe yoga is and how to do itHer take on toe spreaders and when they can be beneficialTips for making the transition easierFascia release tools and how they can be helpfulHer 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 itResources We MentionAnya's Reviews - websiteAnya's InstagramWhole Body Barefoot: Transitioning Well to Minimal Footwear by Katy BowmanCARS video from Hunter FitnessVivo BarefootXero ShoesEarth RunnersThe Body Keeps the Score by Bessel van der Kolk M.D.Acupressure Rock MatThanks to Our Sponsors: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!

Episode Highlights With Michelle SandsThe different types of hormone replacement available and which are appropriate for most peopleWhy hormone levels are shifting earlier for women and men and how to navigate itHow to navigate natural hormone decline with ageWhat makes bioidentical hormone replacement different and why dose mattersWhere bioidentical hormones come fromThe surprising practice in China years ago that was the first use of bioidentical hormonesWhy hormone replacement therapy doesn’t raise cancer risk if done correctly and how it can actually be protectiveThe real story about estrogen and cancerNew information on hormones from a women's health initiative in 2019How loss of hormones contributes to osteoporosis, heart issues, and brain declineThe reason hormones shouldn’t just be used to treat symptoms and why waiting until menopause isn’t necessarily the bestHow hormone loss correlates to collagen loss and decline in skin healthResources We MentionDr. Michelle Sands - Glow Natural WellnessFree Hormone Restoration MasterclassThe Power of Now by Eckhart TolleEstrogen Matters by Avrum BlumingThanks to Our Sponsors: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.

Episode Highlights With Lauren and KatieHow sauna and heat exposure can reduce all cause mortality by as much as 60% and how to get these benefitsWhy heat/sauna is an exercise mimetic and why this is importantThe way sauna use can improve mood and help us enter parasympathetic nervous system statesWhat PEMF is and how it benefits the bodyWhy they combined PEMF and infrared heat to increase the benefitsHow PEMF can help improve circulation, cortisol levels and inflammation markersThe body is electric… and how PEMF can support the body's energetic potentialWhat the different levels of PEMF are and what they each do for focus, sleep, etcHow they have made technologies like PEMF, sauna and red light less expensive and more accessibleWhy red light helps the skin and helps the body product ATPResources We MentionHigherDOSE - use code wellnessmama15 for 15% off (excludes full size sauna)What I Talk About When I Talk About Running: A Memoir by Haruki MurakamiThe Alchemist, 25th Anniversary: A Fable About Following Your Dream by Paulo CoelhoThanks for Our Sponsors:BiOptimizers Magnesium - Magnesium is so important for our health and their magbreakthrough product provides all seven types for all your needs.Sleep.me - They offer amazing products to help with temperature-controlled sleep. Save 25% with the code wellnessmama.