The Wellness Mama Podcast

Episode Highlights With Dr. Rachel YehudaWhat intergenerational trauma is and how it impacts our familiesEpigenetics - what this means and how it impacts our biologyHow more than just genes are transmitted to us from our parents and relativesWhat studies show about trauma being passed on and what happens in mouse modelsHow trauma can cause changes in genes that pass on to future generationsWhat she learned from studying children of holocaust survivors and the epigenetic changes they sawHow the science of epigenetics helps us understand enduring effectsWhy trauma is, in some ways, the ultimate learning experienceHow the body keeps the score and what the body might be trying to tell us in body symptoms that relate to trauma or stressWays to actually start to undo and heal the trauma, even generationalHow helping others can help heal past painThings we can say to our kids to help foster inner strength and healingWhy, as parents, we should encourage negative emotions in our kids rather than suppress themHer work related to psychedelics and trauma therapyResources We MentionCenter for Psychedelic Psychotherapy and Trauma ResearchTreating Trauma Survivors With PTSD by Rachel Yehuda, Ph.D.Beauty Queen of Jerusalem by Sarit Yishai-LeviIt Didn't Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle by Mark Wolynn

Episode Highlights With Danielle LaPorteThe inspiration for her work… the question, “What do I want to feel?”Our relationship to feelings and how to learn to get to choose how we want to feelWhy you aren’t your feelings (and why this is a great thing)How to move into a space of more awareness and unconditional love with yourself and your childrenThe downside of positive affirmations if they aren’t done rightCharacteristics of loving thoughts and how to create more of them in your lifeThe reason she says it is the end of the time of bucket lists and whyWhy gentleness is counterculturalA practice she hasn’t recommended before but that she explains in this episodeSelf healing and self acceptance practices we can do with ourselvesResources We MentionDanielle LaPorte - WebsiteThe Desire Map: A Guide to Creating Goals with Soul by Danielle LaPorteHow to Be Loving: As Your Heart Is Breaking Open and Our World Is Waking Up by Danielle LaPorteThe Continuum Concept: In Search Of Happiness Lost by Jean LiedloffWomen Who Run with the Wolves: Myths and Stories of the Wild Woman Archetype by Clarissa Pinkola Estés

Episode Highlights With Andy GalpinHow he got into working with high level athletes all over the world and teaching at a graduate level about these topicsWhy strength and performance is about much more than aesthetics or fat loss and why it should be a focus for all of usWhy on average, the people who die fastest are the weakest and have the least muscle massThe reason strength outweighs even cardiovascular fitness, smoking, and other risk factors for predicting life spanReasons it is important to build strength right nowHow glucose regulation is controlled partially by muscleMetrics for knowing if your skeletal muscle is in a good range as you ageHow grip strength is correlated to strength and longevityWhat a DEXA scan is and what the data meansFFMI calculations and what they can tell usWhy muscle matters potentially more than fat for healthActual differences between men and women when it comes to trainingWhy women tend to recover better and handle more volumeWhat the 3-5 protocol is and how to use it for building strength most effectivelyProtocol for strength, hypertrophy, and fat lossWhat actually works for fat lossWater is the only macronutrient that every single living being needs to consumeHydration tests you can do on yourself to know if your hydration is goodResources We MentionAndy GalpinAndy Galpin - InstagramHand grip strength testerFFMI CalculatorWHR CalculatorExtreme Ownership: How U.S. Navy SEALs Lead and Win by Jocko Willink and Leif BabinMindset: The New Psychology of Success by Carol S. Dweck

Episode Highlights With ShawnHis own amazing journey to overcome obstaclesHow he decides what health information to followHis own personal 80/20 of healthWhy he takes a results driven approach to health and what this meansThe reason for the disconnect between our health knowledge and our outcomesWhy so much of the stuff we are learning about health goes back to what our ancestors have known foreverHis non-negotiables: sleep, exercise, movement (and specifics of each)Why only a few nights of poor sleep contributes to fine lines and wrinkles and accelerated agingA fascinating study on how even a couple nights of impaired sleep affects satiety, hormones and overeatingMore benefits of walkingThe advantages of certain types of exercise and why cardio isn’t necessarily a good optionHis go-to supplements (there aren’t many)Resources We MentionEat Smarter: Use the Power of Food to Reboot Your Metabolism, Upgrade Your Brain, and Transform Your Life by Shawn StevensonSleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success by Shawn StevensonThe Model Health Show - His podcast405: Eat Smarter: How to Use Food to Reboot Your Metabolism With Shawn Stevenson089: Shawn Stevenson on Why Sleep Is More Important Than Diet & ExerciseThe Life Visioning Process by Michael Bernard BeckwithThe One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter

Episode Highlights With Dr. Nick BitzWhat to understand about aging and the multiple theories of what contributesWhy aging might be a slowed ability to adaptThe three main theories of aging and how understanding them can help you slow itWhat to look at and test as a baseline to determine agingWhat the nine hallmarks of aging are: telomeres, DNA mutations, epigenetic changes, senescent cells, etcCellular senescence: the process by which cells ageCompounds that can help improve the body's ability to deal with senescent cellsHealthspan vs lifespanHow fasting comes into play with aging and senescent cellsWhy exercise battles all aspects of aging (especially strength training)How early morning sunlight impacts hormones, sleep, and agingInteresting research around chlorophyll and agingThe importance of leucine and how to get itThings we are doing that are speeding aging (some might surprise you)What senolytics are and how to dose them (Quercetin, Fisitin, etc)Why senolytics in large doses every couple of months can be beneficialResources We MentionNeurohackerCan Intermittent Fasting (Skipping Meals) Make You Healthier?The Power of Now: A Guide to Spiritual Enlightenment by Eckhart TolleGrace and Grit: Spirituality and Healing in the Life and Death of Treya Killam Wilber by Ken Wilber

Episode Highlights With Naomi WhittelHow she got into beekeeping at age 12 (like I did)What it was like growing up on a biodynamic farm in SwitzerlandHow early health challenges for her shaped her outlook on health and beautyOur skin absorbs 60% of what we put on it and women put, on average, 500 chemicals on our skin per dayWhy she is a huge fan of magnesium as wellWhat essential fats are and how much of which ones we need- olive, coconut, avocado, fish, etcThe thing dry skin tells us about our bodiesWhy most of us have malnourished skin and why she isn’t afraid of fatWhat the golden triangle of beauty isBeauty proteins and how to use them (besides just collagen)What powerphenols are and why she coined this termWhy sleep is the number one key to health and how to improve itThe ratio of lean muscle to body fat is more important than weight! Here’s what to understand about thatWhy we want to increase brown fat and lean muscleResources We MentionNaomi Whittel and Skin Quiz (Use code wellnessmama for 10% off)Glow15: A Science-Based Plan to Lose Weight, Revitalize Your Skin, and Invigorate Your Life by Naomi WhittelHigh Fiber Keto: A 22-Day Science-Based Plan to Fix Your Metabolism, Lose Weight & Balance Your Hormones by Naomi WhittelFats That Heal, Fats That Kill: The Complete Guide to Fats, Oils, Cholesterol and Human Health by Udo ErasmusWellnesseSearching for the Self (The Library of Wisdom and Compassion) by His Holiness the Dalai LamaThe Seed of Compassion: Lessons from the Life and Teachings of His Holiness the Dalai Lama by His Holiness The Dalai Lama

Cynthia Thurlow is back to talk biohacking your hormones and your sleep, especially for women. And we get to go deep on some pretty fun science topics on this one. If you don’t remember her from the first episode, Cynthia is a nurse practitioner and the CEO and founder of Everyday Wellness project. She’s an …

Episode Highlights With Chloe WeberHow her own rare tropical disease and her son’s rare genetic disease have given her a unique perspective on lifeHow acupuncture fits into Chinese medicineThe difference in the Chinese medicine approach compared to western medicine and why it requires a different level of understanding of the bodyWhy acupuncture worksThe three different types of herbs in Chinese medicine: tonic, acute, and the in-betweenSpecific herbs and how to use them as a momHow herbs work synergistically with CBDWhat terpenes are and how they work these products work betterWhy the endocannabinoid system is our master regulatorResources We MentionRadical RootsTao Te Ching

Episode Highlights With Patrick McKeownWhy he left school at 14 and what he learned by doing thisThe importance of breath and how many of us are probably doing it wrongHow we can use our breathing to influence the mind and stress statesWhy carbon dioxide drives our breathing patternsThe importance of nasal breathingA simple breathing exercise to try to start paying attention to your breathThe importance of nasal breathing even during exerciseCan mouth taping at night (or even during exercise) improve breathingWhy oxygen uptake is actually higher with nasal breathing compared to mouth breathingA reason to consider taping your mouth at nightHow taping the mouth at night can benefit kids sleepThe connection between nose or mouth breathing and facial shape and oral healthBreathing exercises for mental healthResources We MentionOxygen Advantage WebsiteOnline Breathing Course for AnxietyOnline Breathing Course for Women (Use code WellnessMama50 for 50% off through 2022)The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Slimmer, Faster, and Fitter by Patrick McKeownClose Your Mouth: Buteyko Clinic Handbook for Perfect Health by Patrick McKeownAnxiety Free: Stop Worrying and Quieten Your Mind - Featuring the Buteyko Breathing Method and Mindfulness by Patrick McKeownThe Breathing Cure: Develop New Habits for a Healthier, Happier, and Longer Life by Patrick McKeownMyotape

Episode Highlights With Tucker MaxHow Tucker went from “fratire” and party boy to helping people through traumaWhy he credits psychedelics with helping him become a better husband and fatherWhat MDMA assisted therapy is and how it helped him and many othersHow certain substances can be a tool to drastically improve therapy outcomesThe clinical trials in PTSD and the dramatic results including an 80% total cure rateWhy this might be the most significant finding in psychologyThe stigma around drugs and how/why these things were originally bannedWhat integration is and why it is so important with this type of therapyWhy guides are important and how to find a good oneThe reason this works specifically on trauma so wellKetamine, a legal option, that is used specifically for pain and suicidal thoughtsThe differences between different types of psychedelics and how they work differently in the brain and bodyImportant cautions and preparationResources We MentionThe Beginner's Guide to Psychedelic Medicine by Tucker MaxTucker's Psychedelic Medicine Q&ATucker Max websiteA Dose of Hope: A Story of MDMA-Assisted Psychotherapy by Dr. Dan EngleHow to Do the Work: Recognize Your Patterns, Heal from Your Past, and Create Your Self by Dr. Nicole LePeraThe Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.Waking the Tiger: Healing Trauma by Peter A. Levine