The Wellness Mama Podcast

Episode Highlights With TiffanyWhat stress actually is and how it is more far-reaching than you might expectYour body can be experiencing stress even if you don't “feel” stressedEven things like nutrient deficiencies are a form of stress for the bodyIf we are in fight or flight, we can't rest, digest, and healWe actually need stress, and not all stress is bad- how to get it in balanceExercise is an example of good stress, and why we do not want to avoid all stressThe stress factors we can address and how stress impacts the immune systemUnderstanding cortisol and the stressors we can do something aboutPhysical and chemical stressors that you might be getting without knowing itHow to do a stressor audit of your physical environmentCertain foods, too much exercise, metabolic issues,  and other physical stressors Even more reasons to add magnesium to your life! And the two key nutrients she recommendsResources MentionedCaplan Health Institute - WebsiteThe Lupus Solution: Your Step-By-Step Functional Medicine Guide to Understanding Lupus, Avoiding Flares, and Achieving Long-Term Remission by Dr. Tiffany Caplan

Episode Highlights With TiffanyHer first home birth story was also a breech birth, a connection she and I share!What is happening in the body when someone is diagnosed with autoimmunityWhen the immune system gets confused and attacks part of your bodyAutoimmune diseases are treated as different problems, but they share a common component and causesWhy are women affected by autoimmunity more than men, and some reasons whyThe rise of autoimmunity in kids and factors that may contribute to thisHow hormones come into play with autoimmunityChemical toxin load is often higher in women and this may also be a factorFactors that can contribute: insulin resistance, hormone imbalances and estrogen dominance, cortisol and stress, gut health, and toxins in environmentHow to address autoimmunity holistically and move toward remissionResources MentionedCaplan Health Institute - WebsiteCaplan Health Institute - InstagramThe Lupus Solution: Your Step-By-Step Functional Medicine Guide to Understanding Lupus, Avoiding Flares, and Achieving Long-Term Remission by Dr. Tiffany Caplan

Episode Highlights With GinaHow our relationship with food is a mirror into our inner world and how this starts the day we are bornEvery single person on the planet develops a relationship with food and how this impacts usAssociations we can develop around food, like food being a source of love and affectionKnowing how to eat healthy is only about 5% of our drive and decision making when it comes to behaviors95% of what influences our behaviors comes from the subconscious mindSomething important to understand around hunger that might make things like Ozempic irrelevantThe one piece of science that if you can understand, you will have so much compassion for your bodyWhen your body is in a state of stress or your nervous system is activated and this increases your hunger hormones, as well as an area of your brain that is responsible for sensing when you are full doesn't become active anymoreGet curious and move toward the thing that you are scared to look atHow to learn to listen to your body and trust itWays to learn how to shift your awareness into your body and learn to really feel itDeveloping mind/body harmonyTools to create regulation in the body to begin to tune inCravings are one of the misunderstood aspects of ourselves and what we can learn from themOvereating is an attempt to fulfill the soul's unmet needsResources MentionedGina Worful - Mastering Mindfulness InstituteGina Worful - Instagram

Episode Highlights With DaniHer own story and dramatic experience with adverse childhood experiencesThe childhood trauma she had and how her health problems started in high school from those experiencesData on ACE (adverse childhood experiences) and how a score of 4 or more is linked to a 20 year reduction in life expectancyHow she addressed her own trauma and what she recommends to her patientsMany people who come see her have never addressed or even considered childhood traumaShifting the identity of being sick or coming from trauma You are not your past and how to move through childhood trauma Resources MentionedDani Williamson - WebsiteThe Body Keeps the Score

Episode Highlights With DaniHer 24 years spent with chronic lifestyle diseases like IBS, Lupus, urticaria, and othersShe was 24 years in before a doctor asked what she was eating If you were born healthy… you do not have to live sick!How quickly the body can adapt when given the right inputsHealing is incredibly simple, but not easyShe starts with diet first and then builds from there… the importance of single-ingredient foodsReal food goes bad… auditing your food choices, and cooking is self-careThe top seven most inflammatory foods in the modern diet and why she does food sensitivity testImportance of sleep and how if we don't sleep, we don't healBallroom dancing is the number one way to decrease Alzheimer's and dementia riskHow data shows that community is extremely important to healthWe are a nation of empty vessels Rest and self-care are so important, and we often forget these- you cannot serve from an empty vesselResources MentionedDani Williamson - WebsiteWild & Well: Dani's Six Commonsense Steps to Radical Healing by Dani Williamson

Episode Highlights With RoudyThe fun way that drinking cacao at night leads to him being super energetic and extroverted while usually an introvert How he incorporates dance into his lifeWhat he learned by living with no artificial light and how it drastically changed his lifeYou can't get healthy in the same light environment that got you sickThe quality of our life is entirely dependent on the quality of light that enters our eyesHow light impacts us at a cellular levelWhy most blue light blockers don't work and what to know about itOne massive misconception about light in the modern worldLight is the language that is spoken by every living thing on earth, and light has shaped evolution and the growth of plant and animal speciesHow our light environment directly impacts our mitochondria and cellular function About 1/3 of our energy comes from food, and 2/3 comes from the sunMelanin is actually incredibly powerful and supportive, and when sunlight hits the water beneath our skin, it produces naturally powerful hydrogen water How our light exposure can support our circadian health and how getting it wrong can wreck itWhy the sunlight can make us feel so joyful How Einstein's work relates to light and matter and how natural light impacts usSunlight is literally impacting your thinking and your behavior- it turns into dopamineHis take on sunglasses and sunscreen and why to reevaluate these optionsHumans do photosynthesize at a deeper level than plants do! How this impacts hemoglobin Melanin is one of the darkest substances in the universe and can absorb all frequencies of light, so the more melanin you have, the more effective absorber of light you areSunscreen is full of chemicals and why most of them are very toxic What you need to know about melanoma and skin cancer, and how it might not be from sunlightThe very real downsides of too much artificial light exposure especially to your mitochondriaHow this all connects to cortisol, weight gain, and inflammation When we sleep 50-70 billion cells are meant to die and be replaced each night and healthier ones are meant to be reborn but how we interrupt this processOur body views artificial light as a predator as far as cortisol and nervous system responseArtificial light can spike glucose levels without us eating any food at all!How even the thyroid is impacted by this whole cascade as well7 steps to solve the light problem and harness the power of light (they're basically free)Resources MentionedViva Rays - Use code wellnessmama for a discountThe 7 Steps to Harnessing the Power of LightCircadian AppUBlockoutThe Body Electric: Electromagnetism And The Foundation Of LifeDminder app

Episode Highlights With SharonA massive reframe in understanding fevers and the approach to handling themWhat homotoxicology is and how understanding this response is helpful Supporting vs repressing the body's natural immune and detoxification responses What a fever actually is and why it is so helpfulReasons to consider not bringing down a feverWhat happens when we don't let our bodies have a natural fever responseChronic inflammation vs acute inflammation, which can be helpfulThe number one thing she hears her cancer patients say: “Because I never get sick.”What to know about when fevers are too high or when to reduce them, but what to try firstThe most potent medicines don't come in a pill bottle and ways to support theseResources MentionedDr. Sharon's websiteFind her on Facebook and Instagram

Episode Highlights With SharonWhy we can forget the pause part of menopause and why this can mean much more than just the pause or end of the menstrual cycleThis is a physiological process and also an important emotional and spiritual inflection pointWhy she suggests women write their eulogies at this age as a way to recenter How to reverse engineer the life we want to have as we go through menopauseThe different ways that other cultures approach menopause and how this even impacts the physical experience of aging and menopause Menopause is not a disease but a natural (and beautiful) transitionThe story of the adrenal glands picking up the slack to produce hormones and why this isn't the full storyHow to support the body, mind, and spirit through perimenopause and menopauseSome tactical and practical things we can do to support our bodies as we age and what to know about hormones and when they're helpfulBig misunderstandings about hormone replacement for womenEstrogen should never be taken orally but transmucosally How to check metabolites and how this is important to know for hormone replacementWays to support the adrenals, especially as we age, and why cortisol isn't actually usually the problemResources MentionedDr. Sharon's websiteFind her on Facebook and Instagram

Episode Highlights With KatieWhy baking soda (sodium bicarbonate) helps regulate your body's pH and CO2 levelsHow it boosts endurance and athletic performance (and why it was once banned in sports!)The surprising ways baking soda supports kidney health, inflammation, digestion, and moreSafe dosing guidelines and how to use it for energy, recovery, and even oral healthWhen and how to take it for maximum benefits—and who should be cautiousResources MentionedBaking soda BiOptimizers Magnesium BreakthroughPotassium citrate

Episode Highlights With MegThe eight pillars of women's health and the connections between themOrder matters when it comes to these pillars, especially with things like detoxificationWhy starting with detox can be counterproductive and a helpful order to work throughMost women are living in fight or flight and the importance of balancing the nervous systemA two minute practice that can really help your nervous system and make health changes more effectiveUnderstanding hormones, nutrient deficiencies, and detox to get the most benefit Hormone shifts that occur far in advance of menopause, even a decade before menopauseHow a decrease in progesterone can be a first sign of hormonal shiftsDownsides to some of the common hormone treatments and why DIM isn't always the answerIt isn't just the hormones, but how you metabolize themWhat to know about parasite cleanses, when they can be helpful, and when to avoidCleansing vs detox and why gentle can be the best approachResources MentionedThe Essential Guide to Histamine Intolerance - Free resourceDr. Meg's website and her InstagramA Little Bit Healthier podcast

Episode Highlights With MegWhat histamine is and how it can be causing symptoms you may not even realizeThe different parts of the immune system and how they're important to understandLink to stomach acid and digestionWhat's happening when histamine is out of balanceSometimes anxiety and insomnia might be the only responses and symptoms of histamine issuesWhy histamine purposefully causes inflammation We have four different types of histamine receptors in our bodiesHow hormone shifts can affect histamine levels and vice versaEstrogen dominance and the link to histamine, plus times of the month a woman is most likely to see hormone related histamine issuesWhat mast cell activation syndrome is and how to address itTesting and diagnostic criteria for histamine issuesHigh histamine foods and how to try a low histamine diet First steps to take if you suspect histamine issuesResources MentionedThe Essential Guide to Histamine Intolerance - Free resourceDr. Meg's website and her Instagram

Episode Highlights With JonathanHow he almost opened a pie shop- a wild story and his journey into the world of chocolate What the real story of chocolate is, and all of the components that can be in chocolate The dark side of chocolate and how it can be a healthy food when it's done rightHow heavy metals can be in chocolate if it isn't sourced wellWhy you crave chocolate and why this might not be a bad thingWhat true chocolate is and why raw, fresh cacao beans actually taste horrible When mold contamination can happen in the chocolate-making process and why a lot of chocolate has mold and heavy metals.What theobromine is in chocolate, and how can this be beneficial The bliss molecules in chocolate that can support neurotransmitters and energy productionWhy he isn't a fan of alternative sweeteners in chocolate and what to watch out forHis take on monk fruit and how it can be used in a healthy way, as well as how it's grown makes a huge difference since it's technically a juice extract What fair trade actually means and why chocolate prices have tripled in the past few yearsWhy he uses ashwagandha, cordyceps, and reishi How certain adaptogens can help with cortisol and hormonesWhy many products only contain trace amounts of adaptogens, even if they're listed on the labelResources MentionedCacao Calm

Episode Highlights With EricaThe role of the fascia in the pelvic floor and deep core musclesWhy this is important, especially if we've been pregnant and had vaginal or c-section birthsAn at-home test and analysis of the pelvic floorAn alternative viewpoint on kegels and what might be more effectiveWhat to do for optimal pelvic floor function and how this involves our deep coreHow using your feet more can actually help your pelvic floorGetting started with incorporating breath + movement and how just 10-15 minutes a day can make a massive differenceResources MentionedHer website and core rehab programErica's free pelvic floor guide

Episode Highlights With EricaWhat fascia is and why it's so importantWhy fascia is our body's superpower and how we create more and stronger fasciaMuscular strength vs fascial strength and how these are differentFascia will form the way our body movesBody-mind vs mind-body connection Ways to support fascia to elongate it and help get us out of painHow to wake up the deep core and support inner fascia Fascia and low back pain…. What to knowHow breathing supports fascia when we know how to deep breathe correctly A reason to do more things barefoot, including workoutHow to think about stretching differently to get more benefit The emotional connection with fascia and how it can helpResources MentionedHer websiteCore Athletica pilates studioErica's free pelvic floor guide

Episode Highlights With KatieWhich test I took that showed my biological age substantially lower than my actual ageDifferent ways to test biological age and how they're calculatedThe things this particular test looks at and things I think helped me in each categoryFactors I think contributed to my biological age being so lowResources MentionedJust ThriveEidonBeam MineralsCarolyn Dean's MineralsFunction Health for testingMethylated B- vitaminsCholineCollagenMagnesium BreakthroughLevels for blood sugar monitoring

Episode Highlights With BetsyThe microbiome you might not have even known you have! How the gut and brain microbiome connection comes into playUnderstanding the vaginal microbiomeThe feedback loop to the vagus nerve. If vaginal microbiome is off this can affect fertility and libido as wellHow the vaginal microbiome is connected to birth and the baby's healthThe direct fertility connection and how understanding this can help women improve fertility A connection between microbiome and obesity and how this can help women reach a healthy weightThe microbiome/inflammation/obesity connectionBacteria have DNA for human genes and can impact human behaviors What to know about vaginal microbiome testing and the different tests available A healthy vagina has a pH of 3.5-4.5 and should be acidic How boric acid can be helpful Her take on vaginal laser therapies and red light therapiesWays vaginal bacteria is connected to STDs, inflammation, and even virusesThe majority of things we think are yeast infections actually aren't and why boric acid worksResources MentionedGet 10% off at the Pelvic Floor Store Boric acid suppositoriesHer Facebook, Instagram, X, Pinterest, YouTube, and TikTok

Episode Highlights With ShayThe common problems with most conventional diet models What's going on when we feel like we're doing everything right but nothing is changing We start losing muscle in our 30s if we aren't working to increase it. How this affects metabolism and what to do about itThe problems with calories in and calories out and why there's more to the storyMindset shifts away from restriction to fueling the bodyWhat a reverse diet is and how it can be so helpful!Why protein is so important and what the data actually saysHow to build muscle as we age and the importance of strength training When those pieces don't work: addressing deeper variables like gut health, hormones, liver health, parasites, etc.Her take on semaglutide and alternative optionsResources MentionedThe Body Bulletin on InstagramThe Clean Eating Challenge

Episode Highlights With Darin Why the mind is the most powerful healing tool we have and how mindset comes into play with healingYou have more nerve endings in the gut than in the brain, and the gut/brain connection comes into play here in a big wayHow to utilize the brain to influence what happens downstreamPrimal trust and other programs that can help with the mindset pieceThe subconscious mind doesn't respond as much to words as to imagesHow to hold an image of yourself when you are wellA gratitude practice can change your life and how to do itReframing symptoms as messengers and gifts and how this can shift everythingTools for mindset and nervous system shifts: breathing, gratitude journal, meditationResources MentionedDr. Darin's WebsiteThe Lyme Solution book

Episode Highlights With Darin Lyme disease is actually a bacterial infectionThe mysterious collection of symptoms associated with Lyme diseaseThere are over 100 symptoms associated with Lyme and why it's often misdiagnosedCan Lyme be transmitted in other ways beyond just ticks?About 20% of people who do antibiotic therapy still go on to have chronic LymeHis own journey and how he actually got worse on antibiotic therapyBug vs terrain theory and how we can become more resilient to any infection The biggest needle movers in improving our terrain Detox components of chronic disease What botanical therapy is and how it can benefit usLyme grows very slowly and how this can make recovery a long roadWhat the prognosis is with a combination of therapies and how to get startedResources MentionedDr. Darin's WebsiteThe Lyme Solution book

Episode Highlights With KatieWhy your body needs safety, not just supplements, to healThe difference between stress signals and safety signals—and how your body is always listeningHow under-eating, poor sleep, and even loneliness send silent danger signals to your nervous systemSimple, free ways to tell your body “you're safe now”—starting todayWhy nourishment, movement, and sunlight are more than habits—they're messagesHow to reframe your wellness journey as a remembering, not a projectA new lens for healing that's rooted in trust, rhythm, and compassionResources MentionedBEAM MineralsMagnesiumLMNT electrolytesBONCHARGE: Healthy light bulbs and blue light blocking glassesMollie Eastman: Sleep is a Skill

Episode Highlights With Dr. Anne Marie FineWhat happened with autism and why rates have risen from 1 in 10,000 to 1 in 31Some of the multi-faceted reasons that it might be on the riseWhat the literature actually says… you might be surprisedBeyond the genetic theory… the interaction between genes and environment Genes load the gun, environment pulls the triggerWomen with the highest BPA exposure had the highest risk of having children with autismThe CDC is actually keeping track of Americans' chemical exposureWhat to know about mercury and autism risk and how it was taken out of vaccines by 2001The specific study about the Hep B vaccine and why it's relevant Mercury was replaced with aluminum and why this is important How to become the EPA of your own home and avoid some of the biggest risk factorsResources MentionedDr. AnneMarieFine and emeiglobal on InstagramHer LinkedIn and her FacebookHow to Thrive in a Toxic World course: contains a bonus video presentation on environmental contributors to autism.Jaspr air filter - use code wellnessmama for a discountRadiant Life Water Filter

Episode Highlights With KatieDim lights, not willpower, is the best sleep hackCreating a nighttime ritual helps your nervous system feel safeSleep is a multiplier—optimize it and everything else gets easierYou don't need perfection—just presence and intentionResources MentionedChiliPad Doc ProCacao CalmMagnesium supplementUblockout shadesFull spectrum and red light bulbsAnnmarie Gianni skincareMagic Molecule serumJaspr air filter use code wellnessmama for a discountEMF canopyPectaSol Masszymes and Dissolve it AllRed light deviceLinen bedding & pajamas

Episode Highlights With DeborahWhen to consider hormone testing and symptoms to be aware ofOne big clue that your hormones could be the issue Symptoms of too much or too little estrogen and progesterone How thyroid hormones come into play What to look for in hormone testing The different types of hormone testing available and the pros and cons of each oneHow timing matters, especially for hormone testing Why a lot of doctors will refuse to manage hormone levels and how to navigate thisWhat the right timing is for hormone testing and why it isn't what many doctors suggestHow being on birth control makes hormone testing more difficultResources MentionedHer FacebookHer InstagramHer LinkedInThis Is NOT Normal! book

Episode Highlights With DeborahWhy testosterone is important for women and often not talked about as muchWomen can have up to 10x as much testosterone as estrogenTestosterone is important for sexual health, bone health, and how we feelBirth control pills can lower testosterone and why this mattersStress and cortisol can lower testosterone as wellHow testosterone protects bones and muscles and is linked to energyWhat kinds of testosterone testing are available and which ones to getThe diet and lifestyle factors that can really affect testosterone Half of your testosterone comes from adrenals and half from ovaries and how stress affects bothHow DHEA comes into play with testosterone Lifestyle factors we can focus on to improve testosterone and foods that helpResources MentionedHer FacebookHer InstagramHer LinkedInThis Is NOT Normal! book

Episode Highlights With KatieWhy sunlight and salt first thing supports energy and hormonesThe oral detox ritual that supports your microbiome and immune systemWhich supplements to take on an empty stomach (and why)The movement hack that supports lymph, fascia, and moodWhy protein before caffeine is the ultimate hormone hackHow to time your supplements for max absorptionThe no-screen morning boundary that protects your mental clarityResources MentionedBioptimizers Magnesium and MasszymesPectasolBeam MineralsRebounderTongue scraper and oral care from WellnesseDissolve it All from MitoLifeProtein powders and collagen I useCacao CalmCoffee and mushroom coffee

Episode Highlights With RobynCommon misconceptions about nutrition and skin healthFood fears around skin health: i.e., dairy/gluten is bad for the skinTop ways to support skin from the inside outFixing the environment the food is landing in vs restrictive diets forever When it is helpful to avoid certain triggers for a short term and how to then retrain and be able to eat them againThe mindset and emotional shifts and how they are so important How psychoimmunology comes into play here What to know about eczema and how it is often an immune miswiring vs hormones with acneHow to truly hydrate the skin and nutrition and hydration from the inside out What the phospholipid bilayer is and how to support it with nutrientsThe particular fats that support skin: olive oil, butter, avocado, etc, plus vitamin EWhy she isn't a fan of chemical-based sunscreens or endocrine disruptors in any skincareThere can also be risks with clean skincare ingredientsHow healing skin and gut can actually improve skin reaction to the sun as wellIron and copper balance also play a role in sun/skin health as wellHow red light therapy can help collagen production, and how minerals are supportive Iodine and fluoride compete at a cellular levelResources MentionedThe Clear Skin LabNutrition By Robyn on InstagramThe Hidden Cause of Acne book - and my podcast interview with the author928: The Root Causes of Acne and How to Address Them with Robyn Spangler

Episode Highlights With RobynHer own journey with acne and all the extreme things she tried before discovering what workedThe functional approach to healing that changed her lifeWhat to understand about the conventional methods of targeting acne and why things like steroids and birth control don't work long term The foundational things that support skin healthFoundational diet and minerals for supporting the skin The surprising problems with too much iron in the bodyWhat to know about protein and minerals to support your skinMacro minerals vs other supporting minerals: sodium, potassium, magnesiumOnly 2% of the population gets enough potassium and this is very tied to acneThe different types of acne and how the root cause addresses all of them: hormonal, inflammation, infection, irritation, and stressThings that help the most with teenage hormonal acne: minerals What to know about birth control, Accutane, and the downsides to know about themTopical stuff to understand: nourishing the skin barrier, dealing with infection, moisture, dry skin, and moreResources MentionedThe Clear Skin LabFree Mineral Guide with recipesNutrition By Robyn on Instagram

Episode Highlights With SarahWhat AMH is and how it comes into play with fertility Her own journey with fertility AMH does not predict your ability to get pregnant naturally and it doesn't test egg qualityIt's really just looking at how well you'll do with IVFHow AMH levels can actually improve and why women aren't told thisMost people are able to get pregnant naturally, and women aren't given the tools for thisThe downsides to IVF if you don't actually need itTop labs for understanding health and fertility Normal vs optimal for lab tests The factors that a man can change to help improve pregnancy and fertility for the coupleThe lifecycle of the egg is 90 days, and sperm is 70-80 days The health of the male is equally important for a healthy babyResources MentionedSarah's social media Instagram, Facebook, and XGet Pregnant Naturally PodcastFree Guide: The Ultimate Guide to Getting Pregnant This YearFunction Health for testingLevels - food logging, habit tracking, and insightsEvvy vaginal health test

Episode Highlights With Ashley What are the foundational differences between Western and Traditional Chinese Medicine? It's all about constitution in TCM and what the differences are hereWhat it might mean if you wake up at 3 am each morning The way TCM looks at taste and temperature of foods and supplements The elements and how they pertain to organs in TCM- and how they all show upHow to know what element/constitution you might be in TCMA lot of women tend to be more earth-oriented in TCMUnderstanding emotions in TCM What lung and skin issues are connected to in TCM and how this can relate to grief and sadness, especially in kids Liver health in a TCM perspective and ways to support yours- including why the liver needs movement like daily walking How fast-paced modern life and being out of alignment with nature stresses the liver Biohacking for women and how we might do this differently if we had a TCM perspective TCM: With every child, you give away half of your chiRed meat is the most nourishing food to build up your chi Resources MentionedDr. Ashley Beckman on Instagram and her cellular detox Instagram pageMastering Mold program - use code wellnessmama for an exclusive discount. $100 off all pricing options (both full payment and installment plans)Labs UnveiledMold Resource Guide - how to recognize mold exposure, detox tips, and creating a mold-free environment. 

Episode Highlights With KatieWhat the research actually says about the benefits of walkingIs there any magic in the 10K steps a day number?Timing considerations for maximum benefitThe physiological benefits of walkingWhen adding a weighted vest can be usefulHow much to walk for the most benefitHow to build the habit of walkingResources MentionedWeighted vestMy Take on the Weighted Vest TrendVivos barefoot shoesXero shoesAnya's barefoot shoe reviews and shop

Episode Highlights With Jill FoosHer background in equestrianism as a kid and how she has five kidsShe essentially grew up in a barn How she took charge of her own health by age 16 after deciding she wanted a different outcome than others in her family Finding your “why” for changing your healthWays to help our kids find their own equationsStepping into the active vs passive role in your health and kids' healthWho we need on our health team as we go through perimenopause and menopause The big pillars she notices that are helpful for most people across the board Importance of protein and fiber as we get olderWhy she recommends having a health coach to help bridge the gap with other practitionersYour health equation has to be portable and sustainable More reasons we need to prioritize protein, especially as womenResources MentionedJill Foos Wellness - Her websiteHealth Trip Podcast Function HealthEquip protein powder Puori protein powder (use code WELLNESSMAMA for 20% off)Lab tests you can order at home (without a doctor)

Episode Highlights With KatieMy recovery journey from Hashimoto'sWhat my most recent labs show with no medication for over two yearsAll of the factors I feel contributed to my healingHow long this approach took and what I wish I'd learned earlierThe uncommon factors that made a big difference for meResources MentionedJust Thrive probioticsMasszymesPectasolKion AminosEidonBeam MineralsFunction Health for testing

Episode Highlights with McCall McPhersonWhy we can't put our blind trust in practitioners when it comes to thyroid health and the tools to step into being your own primary healthcare provider for thyroid healthIf you have thyroid symptoms, TSH is not enoughLabs to get: TSH, Free T3, T4, Reverse T3 (full thyroid function panel)Women also need to be screened for Hashimotos with TPO There is not a standardized “normal” range for thyroid labs… it's just based on what the lab dictates as normal and varies by labHow diet and lifestyle factors come into play with addressing thyroid issues and activating thyroid issuesDiet and lifestyle factors that help: bring in more nutrients, experiment with reducing gluten and dairyBring in vs keep out mindset shift when it comes to healing Food ordering for signaling safety to the body: protein first, micronutrient dense Resources MentionedModern Thyroid Clinic's Lab Guide: what labs you need and what they mean Modern Thyroid Clinic's Guide: How to take your medication before labs118: McCall McPherson on How to Balance Thyroid Hormones at Home

Episode Highlights with McCall McPhersonHow GLPs were developed and how they became popular for weight lossWhat GLPs actually are and how they work The inflammatory pieces related to GLP use and her theory that they may reduce inflammationInflammation is a common factor in chronic disease but tough to pinpoint and affect, though easy to testShe measures HS-CRP on labs to check inflammation How she is seeing a consistent reduction in autoimmune antibodies with GLPsWhat to know about muscle loss with GLPs and how to maintain muscle mass if you take them: eat enough protein and strength-building activity Heart disease kills more people than all cancers combined A couple of important studies looking at cardiovascular death risk for diabetics on GLPs - 51% risk reduction with GLP useThe select trial in non-diabetics found a 21% reduction in heart attack and stroke risk with GLPsHow being undernourished and underhydrated can impact metrics like HRV and resting heart rate if people don't drink enough water on thisThe real data about thyroid risk and why this is really important to understand Dosing is so important and overdosing is responsible for the majority of issuesResources MentionedModern Weight Loss's: GLP-1's Decoded Guide McCall McPherson's website

Episode Highlights With KatieTeen athletes need lots of protein—one gram per pound of body weightHow a protein-packed breakfast boosts energy and recoveryCreatine helps muscles, the brain, and ATP energy productionWhy electrolytes like sodium and magnesium are essentialSunlight and vitamin D aid hormones and injury preventionSleep is key—teens need 9-10 hours for recoveryRecovery drives strength and speed, not just trainingTeens thrive when they choose how to fuel their bodiesResources MentionedBiOptimizers - Masszymes and Magnesium Breakthrough supplementsJust Thrive - Vitamin K2 supplementCreatine - supplementBiostrap - wearable health monitorManta Sleep - Products to help you sleep betterEssentia Mattress

Episode Highlights With Dr. Brandy CummingsWhat toxic burden is and all the factors that can contribute What pleomorphism is in the body and how this can impact usBig factors in toxic burden: mold, mycotoxins, parasitesThe real deal on parasites and why a simple parasite cleanse isn't necessarily a miracle solutionParasites are toxin sponges How our inner language can really impact our nervous system and how to pay attention to thisResources MentionedDr. Brandy Cummings - WebsiteDr. Brandy Cummings - Instagram

Episode Highlights with Dr. BrandyA fun fact about her fear of whalesWhy there's a common experience of women not feeling the same after having kids and some common underlying factorsCommon isn't necessarily normal… the unrealistic expectations often put on moms What microchimerism is, how this can affect women, and how it happens more in c-section birthsWhat to keep an eye on to early identify some of these things going onHow keeping a journal can be really helpful Things we can do proactively to help avoid some common problemsNormal vs not normal postpartum and what to keep an eye onHow circadian rhythm health can be so important and how to support yoursResources MentionedDr. Brandy Cummings - WebsiteDr. Brandy Cummings - InstagramSkylight Calendar for schedule management

Episode Highlights With TinaHow health topics are now entering the mainstream conversation, and how this can be a net benefit for so many of us, separate from podcastsWe are each our own primary healthcare provider and CEO of our healthHigh-impact changes we can make in supporting our healthHow the gut and brain are connected and how this two-way communication can support both gut and brain health when we understand itMost of our serotonin and many other neurotransmitters are produced in our gut!For the immune system to work properly, we have to have good gut healthIf you have an autoimmune issue, you have leaky gut What digestive bitters are and how they support the gutHow these things were largely removed from the food supply in our modern diets Bitters can improve stomach acid and help with fat metabolism How probiotics and bitters do different thingsBitters specifically support the stomachWhy their bitters are in a capsule vs a liquid How to take and use bitters for maximal benefitResources MentionedJust Thrive - For a limited time, get 20% off your first bottle of digestive bitters and probiotics with promo code WM20

Episode Highlights With StevenHow he was a histamine denier and what he found out that changed everythingThe equation of this… histamine isn't a bad thing. You don't want too much or too littleHistamine must be balanced with an enzyme called DAO. When it gets out of balance, we can have symptoms.Signs and symptoms of histamine intolerance and how they overlap with seasonal allergies and stressYeast and histamine connection Histamine and autoimmune connection and how they overlap. The links with genetics here as well.With histamine intolerance, even some healthy foods can temporarily be problematic The problem with leftovers if you have histamine issues Problems occur when we make too much histamine or don't break it down with DAOHow he recovered completely from seasonal allergies and helped his wife do this as wellDAO can help with carsickness in kids as well Butyrate is the key molecule for the gut and what we're learning about this, as well as how it might be more important than probiotics for gut health Butyrate is not something we produce Enzymes can be more helpful for gut health than probiotics, and it's a both and equation We actually do not want a “strong” immune system, we want a balanced immune systemWhat parabiotics are and how they uniquely affect the body and immune systemResources MentionedHistaHarmony supplementHoloImmune

Episode Highlights With KatieWhat is creatine and how does it work to support the body?How it helps regenerate ATP, the body's main energy currencyCreatine is naturally found in foods, so we're already likely getting someThere are plenty of research studies that focus on muscle performance, but also brain health and hormone benefits Can reduce mental fatigue and improve focusWhy it won't make you bulky but supports lean muscle recoveryWhat the research says about dosing and who can benefit from creatineResources MentionedCreatine monohydrate powder

Episode Highlights With Mandy PattersonHer own hormone and fertility journeyHow she almost died with her first child at age 22 and was told she couldn't have any more kidsThe things within our power to change when it comes to hormonesIt's common and normal for periods to be irregular for the first couple of years after menstruation begins Understanding minerals and how they relate to fertility and hormonesPrimary, secondary, and tertiary minerals and how to optimize themA myth about minerals and vitamin DWhat to understand about minerals before vitamin D supplementation Some of the highest ROI, most impactful things we can do to support hormonesResources We MentionDr. Mandy Patterson - InstagramDr. Mandy Patterson - WebsiteBeam Minerals

Episode Highlights With KatieThe common focus on calories in, calories out—why this approach is incompleteOvereating often stems from undernourishment, not just willpower issuesThe body has nutrient-seeking cravings—if we lack key nutrients, hunger signals persistWhen the body lacks protein and key micronutrients, it perceives scarcity and stressHow this approach support safety signals and hormones rather than just calorie restrictionWhy prioritizing protein and micronutrients leads to better energy, metabolism, and body compositionResources MentionedJust ThriveBIOptimizers - MagnesiumJigsaw Health - MagnesiumEidon MineralsFatty15MasszymesWeighted Vest

Episode Highlights With Lisa GoldbergEarly lessons on mindset around food that can turn into trouble later in lifeThe downfall of the dieter's mindset and how it leads to self sabotage How these early patterns form our relationship with foodThis often ties into low self esteem and low self worth Examples of the dieter's mindset and how this is counterproductive What to be aware of in parenting to create positive patterns around foodHow to avoid creating food as a rewardLearning to get back in touch with your body and hunger cuesHunger vs thirst cuesGuilt, remorse, and shame and how we use food as a coping mechanism Losing weight is almost never about the food… it is addressing the underlying patterns The missing piece to lasting weight lossResources We MentionLisa Goldberg - InstagramLisa Goldberg Nutrition

Episode HighlightsMy unconventional path into homeschoolingHow my parenting theory has changed over the years and how it looks in application with kids of different agesBalancing state requirements with child led learningMy parenting philosophy and how it differs a lot from common parenting adviceHow this approach can lead to less stress and more connection over timeResources MentionedAgatha Christie booksKhan Academy

Episode HighlightsThe biggest mistakes people make when setting up a sleep sanctuary A reason not to have a TV in the bedroom!Factors to think about when it comes to your sleep environment How to keep your sleep environment for sleep in your mind The substances and chemicals in our sleep environment that can disrupt sleepMattresses are often the highest concentration of toxins in the household and we are exposed to them the entire time we're sleeping How heat and temperature come into play for nervous system shifts in sleepNatural fibers like latex are less likely to develop mold in mattresses than synthetic ones How they use essential oils as a critical part of how the foam behaves in Essentia mattressesWays to address EMFs in the sleep environment and what a pro-athlete study showed Resources We MentionEssentia Mattress - Use code wellnessmama15 for a discountJaspr Air FilterUblockout ShadesNatural fiber pajamas and organic bedsheets  LeelaQ 

Episode Highlights With JackWhy sleep is so vital for both mental and physical health and resilienceThe reason sleep is becoming a much bigger part of the conversation How the body resets physically during sleep and the repair process that happens during sleepThe problems with chronic poor sleep. What are the markers of great sleep?Practical ways to uplevel our sleepMarkers of chronic poor sleep and quality sleep- it isn't just about time but sleep stagesThe benefits of deep sleep and REM sleep- and the ideal of 3+ hours combined Things that support deep sleep and REMThe real deal on temperature and how this impacts deep sleep and REMToxins, heat, EMFs, and other things that impact sleepEasy tip: Go for a walk or do air squats after eating What they learned from athletes about how sleep routines enhance physical performance The major myth of sleep is the magic of eight hours… that's just a generality What makes Essentia so much different than other mattresses More reasons to get morning sunlight each day!Resources We MentionEssentia Mattress - Use code wellnessmama15 for a discount (not to be combined with other offers)

Episode Highlights With KatieTackling cortisolPopular on social media latelyLots of cocktails and miracle cures floating aroundCan certainly be helpful, but not a silver bullet… a great jumping-point for understanding cortisol- and none of these magic cures will work without a foundation of the basicsAlways for information and inspiration, never for comparison or prescriptionEspecially relevant topic for a lot of us as moms (higher stress levels), as we approach perimenopause and menopause (as this can change hormones including cortisol)Important for a broader hormone conversation since it impacts energy, mood, metabolism, stress, sleep, etc.Also, something that was important for me to address. I've been working on putting everything that worked when I was healing into a 21-day total reset program… would you be interested in it?Resources MentionedDaylight ComputerMollie Eastman WebsitePectasolUblockout ShadesJaspr Air

Episode Highlights With Dr. ZielinskiHis ten year journey creating Natural Living Family to help other familiesWhy heart attack and stroke are such big killers and tied to chronic inflammationThe easiest and most impactful factors we can all do to reduce chronic inflammationInfammation isn't the root cause, it's the mechanism or vehicle that's damaging the bodyWe have to look at the root cause to find out what the match is that's lighting the fireInflammation is good for us and designed to help us heal, it just becomes problematic when it's chronic The body is always on our side and even inflammation is technically a healing responseOne big thing we can do is reduce fragrance exposure to reduce chronic inflammationResources We MentionDr. Eric Zielinski - WebsiteThe Great Cholesterol Con: The Truth About What Really Causes Heart Disease and How to Avoid It by Malcolm KendrickFast Like a Girl: A Woman's Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy, and Balance Hormones by Dr. Mindy PelzSamaritan Ministries

Episode HighlightsHow I caused quite the stir by posting about stopping eating when the sun goes downApparently, the internet needs to come with terms and conditions, and I can understand the confusionThis episode goes deeper into why I personally adopted this changeThe biggest signals are light, food, and sleep when it comes to circadian healthThe benefits of eating in a more circadian-aligned waySkipping breakfast vs early dinnerSending safety cues all dayResources MentionedBONCHARGE - Low/red light bulbs for evening

Episode Highlights With Johanna DahlmanHer wide-ranging travels and life living in five other countries The experience with alopecia that led to the work she does todayHow she lost over half of her hair and learned how to heal and reverse this naturally Alopecia: the medical term for hair loss An approach that works for hair loss must be personalized We all have  blind spots when it comes to hair lossWhat it looks like when she starts working with someone on hair lossIt isn't just androgens and DHT when it comes to hair lossShe didn't have postpartum hair loss and whySome of the blind spots she's seen in her clients Botox, medications, and other factors directly linked to hair loss What female pattern baldness is and how it affects over 50% of women after age 40Why she believes that all hair loss is reversibleResources We MentionHair n Heal programFree Video - Hairloss

Episode HighlightsWhat finally worked for me in healing my metabolism and thus losing weight, and it isn't the conventional approachI had trouble learning to trust my body, and it was a slow dance I learnedYes, and when it comes to calories… there is more to the storyIf you want to make a fire hotter, what do you do? You add fuel, not take it awayOur bodies are intelligent, so they adapt if we keep reducing fuelReverse diets are gaining popularity, kind of like that, but there's more to the storyHow to really signal safety to your body with an abundance of protein and nutrientsMy mindset shift from restriction to focusing on maximally nourishing my body with whatever I ate that day Learned to lean in and find joy and pleasure in nourishing my body and let go of fear and restrictionResources MentionedClovisBeam MineralsEquip Protein Powder