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Explore every episode of the podcast The Wellness Mama Podcast

Dive into the complete episode list for The Wellness Mama Podcast. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.

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TitlePub. DateDuration
Building Muscle, Losing Fat, and Mastering Mindset with Drew Canole27 Aug 202400:42:55

Episode Highlights With Drew Canole

  • The real story of how to build muscle, lose fat, and get healthier as we age
  • "Whydentity" process — the why that makes you cry and how to find yours
  • Feeling creates your reality and how to start here
  • How to create a ritual around mindset and healthy habits
  • When you change your unconscious mind, you change your reality 
  • Why he recommends 1 g of protein per pound of ideal body weight for moms
  • Hormone and sleep benefits of sun exposure and how to optimize this
  • Sunlight is the most underrated nutrition we have as human beings 
  • Why many people eat too much of the wrong food and don’t get enough micronutrients and sunlight
  • Melanin is one of the greatest substances in our body
  • A reason to really focus on protein and how getting enough can change your life
  • His best sleep tips and ways to improve your sleep drastically 
  • Tips for improving HRV
  • Creating an optimal sleep environment in your home
  • A random reason he sometimes has two golden kiwis at night

Resources We Mention

Adaptogens and Superfoods for Stress, Sleep, and Mood With Drew Canole26 Aug 202400:37:35

Episode Highlights With Drew Canole

  • There are about 80,000 toxins in the environment each year and why this matters
  • Miracle foods that help protect the body and that are higher in nutrition than regular foods
  • RDA was created in WW2 but the food supply has changed and they’ve modified the recommendations
  • How Drew got into researching superfoods and the ones that will actually make a difference
  • The real deal about Moringa and why it's beneficial 
  • What adaptogens are and how they can be so helpful and lower stress
  • How Rhodiola was used historically and how we can benefit from it today
  • His theory on one of the big reasons for the obesity epidemic
  • What to understand about greens' fiber and antioxidants
  • Why he drinks 32 ounces of water with lemon and salt each morning before getting up
  • Tip: Put salt in your mouth first thing in the morning and then drink water
  • Ways to support the liver for optimal health and hormone support
  • Why he recommends reverse fasting and moving the eating window earlier
  • The reason he stops eating at 3 pm each day and how this improves his HRV
  • He does a parasite cleanse once a month!
  • What binders are and his experience with mold
  • The truth about shilajit, why it is helpful, and how to get it without gagging
  • What Happy Drops are and why I love them
  • Natural ingredients that are tested to be more powerful than SSRIs
  • A day in the life of his daily routine 
  • TIP: Get 50 grams of protein first thing in the morning

Resources We Mention

Quantum Resilience: How Energy and Frequency Medicine Are Shaping Our Health with Quantum Upgrade07 Aug 202400:56:34

Episode Highlights With Quantum Upgrade

  • What quantum energy is, also called source energy, and what we know of it
  • We are over 90% water on a molecular level and why this matters
  • How we are also over 99% space, but it is not empty space
  • A quanta is the most complete and discreet particle of something 
  • The zinc experiment and the fascinating results that give insight into how we can benefit from this type of energy
  • What studies show about how this technology can impact people on the spectrum in a positive way
  • How quantum energy can work at a distance
  • Shocking data on how this can impact everything from HRV to spike protein and clotting and even ATP production and wound healing
  • What quantum entanglement is and why it matters 
  • The difference between the bloc and quantum upgrade
  • What they mean by “charge” when it comes to quantum energy
  • How the blocs have a quantum-charged energy field

Resources We Mention

Comedy as a Path to Healing With Dr. Sam Shay19 Feb 202400:34:57

Episode Highlights With Dr. Sam Shay

  • How he got into stand-up comedy as a functional medicine practitioner (who supports people on the spectrum using functional medicine)
  • His definition of functional medicine: the best of Western medicine diagnostics with the best of natural medicine methods
  • How he got into comedy through tragedy
  • Art is the receipt for pain
  • Stand-up comedy is the way to itemize that receipt in public
  • At the root of almost every trauma is separation, and comedy and laughter help with healing
  • Laughter is medicine
  • How he’s using comedy to help those with Asperger's 
  • One is truly healed when he or she can help another person heal
  • Comedy is egoic destructive and why this is a good thing
  • How to learn stand-up comedy if you are interested (and why it is worth considering)

Resources We Mention

Picky Eating: Root Causes and What Parents Can Do About It With Katie Kimball14 Feb 202400:34:29

Episode Highlights With Katie

  • Why picky eating is on the rise societally
  • Kids are feeling extra stress today, and that can contribute to picky eating
  • Eating uses all of our senses at once, so if any are overwhelmed for our kids, that can lead to eating issues
  • The importance of reducing stress at the table
  • Gratitude or prayer can actually help us get into parasympathetic mode before eating
  • The three Ls: laugh, learn, love
  • A benefit of using family-style serving and letting kids plate their own food
  • A phrase to implement: “You don’t have to eat that”
  • Another phrase: "Learning to eat"
  • The importance of respecting and nurturing kids' agency in eating and food choices
  • Her picky eating challenge, where 85% of parents feel less stress in the kitchen after this short challenge

Resources We Mention

Being Empowered to Take Control of Your Own Health with Function Health13 Feb 202400:28:24

Episode Highlights With Pranitha

  • 70% of medical decisions are made based on lab testing
  • How to get comprehensive labs at low cost without having to go through a doctor
  • Health doesn’t happen at the doctor's office; it happens at home with daily decisions
  • What the data is showing them about overall health of people
  • Basic lifestyle habits that are beneficial and backed by data
  • Data-driven importance of community
  • The health trends and data that stand out based on the data they’re getting
  • What their autoimmune testing looks at
  • Other data they are working on implementing to make their system even more robust

Resources We Mention

How to Understand Your Own Hormones, Heart Health, Toxin Levels & Metabolic Health with Function Health12 Feb 202400:35:19

Episode Highlights With Pranitha

  • The most affordable way to get lab testing these days
  • What Function Health is and how it is changing medicine
  • Hormone testing and what to look at and why 
  • What can we know about our organ health from lab testing
  • Insights from labs that we might not otherwise know
  • Latent connections between biomarkers and what to know about them
  • What to pay attention to and learn from heart health panels
  • 70% of people with a heart condition will still have a normal lipid panel unless you look at particle size
  • How to test inflammation and metabolic health
  • Biological age and what tests indicate biological age
  • Reference ranges on labs are based on averages and are not necessarily optimal
  • Inexpensive add-on testing they make affordable and available 
  • The 160 biomarkers they test each year

Resources We Mention

Plant-Based Minerals With Caroline Alan08 Feb 202400:10:20

Episode Highlights With Caroline

  • What are plant-based minerals and how are they different
  • Humic and fulvic and what these are
  • Our body is designed to heal and achieve optimal health
  • Why it’s impossible to receive all minerals in food alone
  • All cellular systems use humic and fulvic
  • Difference between salt-based electrolytes and plant-based minerals
  • How athletes should replenish their electrolytes
  • Berkley study on minerals with brain fog

Resources We Mention

Overcome Food Cravings, Negative Self-Talk, and Body Shaming with Dr. Tabatha Barber07 Feb 202400:42:44

Episode Highlights With Dr. Tabatha Barber

  • Her amazing story of overcoming pain, Hashimotos, IBS, depression, and burnout
  • How this led to her work in helping women seek answers and make informed choices
  • The pivotal event that shifted the course of her career and life
  • Why autoimmune conditions are reversible!
  • Helpful tools for addressing root causes and partnering with our bodies to find healing
  • Why it isn’t the doctor healing you—it's the innate intelligence of your body and its ability to heal
  • Your body isn’t betraying you ever… it is always on our side
  • Thyroids don’t just fail, so what is actually going on?
  • How to reprogram the mental scripts that might be keeping you stuck
  • The power of fasting and how to do it as a woman

Resources We Mention

Conventional Gynecology is Not Just Failing Women, But Hurting Us with The Gutsy Gynecologist06 Feb 202400:34:34

Episode Highlights With Dr. Tabatha Barber

  • Why conventional gynecology is not just failing women but hurting us
  • How she became disillusioned with the mainstream narrative of women's health
  • We're asking the wrong people for help in women’s health
  • Gynecologists are surgeons
  • Birth control pills do not regulate your hormones (and why this lie is told so often)
  • How birth control causes serious magnesium and B-vitamin deficiencies
  • What questions to ask to find a good practitioner
  • Factors within your control that can help support your hormones
  • Signs to be aware of for hormone problems and symptoms to listen to

Resources We Mention

My Story of Healing from PTSD (& What Worked) with Corban David Jenai of HopeGuide05 Feb 202400:53:57

Episode Highlight With Corban David Jenai

  • Why he choose his own name and how it lines up with his story
  • His incredible story and how it led to the work he does now
  • Healing through physiology and mythology and how using both approaches is helpful
  • What HopeGuide is and how it helps people find their own specific path to healing
  • Approaches that help expand our nervous systems' capacity and increase resilience 
  • His definition of trauma: our interpretation of events that are stored in our nervous system and body
  • Our bodies and our psyche are miracles of adaptation and our bodies are always on our side and trying to help us
  • Trauma is a solvable problem and how he’s helping to solve it

Resources We Mention

The Simple and Surprising Power of Being a Witness With Corban David Jenai01 Feb 202400:31:34

Episode Highlights With Corban David Jenai

  • How we’ve exchanged depth of connection with breadth of connection and how this has affected our mental health
  • The importance of leaning into the experience you have of another person in your own body and how this is transformational
  • The importance of intuition and how to tune into it
  • So much of the wounds we’ve experienced in life are relational and often need to be healed in relationship with others
  • How he learned to tune into his intuition again after years of ignoring it and even being hostile to it
  • Childhood trauma can often lead to an ignoring of intuition and a mental pathway of assuming the abuser is correct because it's necessary for survival
  • How this concept is especially helpful in our relationship with our children

Resources We Mention

You Are Your Own Healer with Hope Guide Founder Corban David Jenai31 Jan 202400:46:41

Episode Highlights With Corban David Jenai

  • We are each our own healer, and how to even begin the journey
  • How he started his own healing journey and how some things like talk therapy actually seemed to make things worse at certain points
  • No one can know us as well as we can know ourselves and why we are the experts on ourselves
  • Therapy is a major intervention often made necessary by lack of a thousand smaller interventions along the way
  • Healing hinges on connection with our bodies, with each other, and with the ineffable
  • What somatic experiencing therapy is and how it can help with reconnection to our bodies
  • Dissociation is not a malady; it is a remedy and is there to tell us something
  • How spending over $300k helped him learn that it is often the simple and inexpensive things that can make the most difference over time
  • His core, sleep, diet, and exercise strategies that helped his mental health
  • Resting is investing!
  • How sleep and a healthy diet directly influence the brain and mental health
  • Emotions happen within our bodies, and our bodies can give us a clue to healing
  • How lack of connection with others (true, deep connection) connects to mental health struggles
  • Why are we more lonely now than we ever have been and what to do about it

Resources We Mention

How to Raise Kids with a Non-Toxic Lifestyle (and Without Fear) with Non-Toxic Dad06 Aug 202400:29:05

Episode Highlights With Non-Toxic Dad

  • How to navigate the balance between educating our kids/keeping them safe and respecting their agency
  • Addressing our own patterns of control and respecting our children as they grow up
  • Free or inexpensive habits we can adopt in our family culture that benefit our whole family
  • How gardening is helpful in many ways beyond just growing food
  • Ways to model love and forgiveness
  • How to nurture creative problem-solving in kids
  • Creating more peace, grace, ease, and joy in our families
  • The importance of building community within our families and around us

Resources We Mention

Nervous System Health and Regulation for the Whole Family with Dr. David Rabin30 Jan 202400:30:39

Episode Highlights With Dr. David Rabin

  • What to do if you feel stuck in fight or flight
  • Things you can do to help your home feel safe for your nervous system
  • Strategies for creating a calm and soothing environment in our homes
  • How screens are stressful to the nervous system
  • Why he says one of the most dangerous things you can do to a young child is hand them a screen, especially one that's unlocked
  • How screens can short-circuit kids' learning to self-soothe
  • Certain lighting that is abrasive to the nervous system
  • Fascinating study about depression that shows it's not genetic and the things we can do that help the most

Resources We Mention

Neuroplasticity and the Stress Response with Dr. David Rabin29 Jan 202400:35:58

Episode Highlights With Dr. David Rabin

  • What translational neuroscience is and how these topics apply to all of us
  • Applicable understanding of nervous system health and regulation
  • What the autonomic nervous system is and the two parts 
  • The vagus nerve and how to stimulate it 
  • How overstimulation affects the nervous system and how light, sound, news, etc., can keep us in fight or flight
  • Strategies for calming the nervous system and creating a calmer home 
  • His six suggestions for calming the nervous system: intentional breathing, intentional movement, soothing touch, soothing music, intentional nutrition, and sleep/rest 
  • Why our normal breathing rate is actually in the range of stress breathing
  • The three most foundational skills we can teach our kids or learn as humans: mind and body are connected, we are in control of our attention, and self-soothing 
  • What neuroplasticity is and how to improve yours
  • Safety unlocks recovery, which unlocks learning and creativity 

Resources We Mention

The Simplest Dietary Secret with Wade Lightheart and Matt Gallant25 Jan 202400:30:34

Episode Highlights With Matt and Wade

  • Why there's no universal perfect diet but why a personalized diet can be helpful for everyone
  • How to figure out what a sustainable lifestyle plan for your personalized needs is
  • Ways Wade gets enough protein on a plant-based diet
  • Gut biome considerations for figuring out your personalized plan
  • Why we can’t get enough magnesium from food anymore, even if we're eating a perfect diet
  • How to address the emotions that may be inhibiting health and dietary success
  • Recognizing your patterns and monitoring them
  • The simplest dietary secret: eating the same combination of things over and over (rotate 12 favorite meals that meet your needs)
  • Bulk cooking strategies for making healthy eating easier 
  • How to reduce decision-making fatigue by following a healthier eating plan 
  • The more variety you eat, the more food cravings you have

Resources We Mention

Unlocking Dietary Success: Insights, Genetics, and Your Unique Path to Health with Matt Gallant and Wade Lightheart24 Jan 202400:43:31

Episode Highlights With Matt and Wade

  • Their own stories with diet and nutrition that led to them writing this book
  • Universal nutritional optimizers that everyone can benefit from
  • How to figure out your own personalized plan that is sustainable and effective
  • How the digestive system processes food and how optimizing your diet helps your digestion be more successful
  • The truth about why we crave foods
  • Undigested protein causes inflammatory issues in the body if we don’t have enough enzymes
  • Their view of the diet wars and how to end them
  • How your diet needs to be sustainable for your lifestyle
  • Some practical tips you can follow to sustain your weight
  • How women should lift weights and why doing it won't make you too big
  • What a set point of weight is and why it takes 18 months to reset this set point

Resources We Mention

Help for TBIs and Cognitive Decline with Dr. Patrick Porter23 Jan 202400:31:52

Episode Highlights With Dr. Patrick Porter

  • What happens in the brain when there's a head injury and why everyone has this to some degree
  • You're the result of how your brain remodeled after all the head bumps as a child
  • Some people have blood in the brain from an injury even a decade after the injury!
  • The only time the brain detoxes is during level 4 sleep
  • What’s going on with age-related cognitive decline 
  • The importance of vitamin C for brain and nervous system health 
  • The aging brain is a brain that's on fire with inflammation
  • Why they call Alzheimer's type 3 diabetes 
  • Our livers hold 30 grams of sugar and why this is important 
  • The brain uses 25% of all the energy in the body before the rest of the body gets any
  • Words can change up to 2,300 brain expressions 
  • Our eyes have the most mitochondrial density of anywhere in the body
“It’s either thoughts, trauma or toxins.” -Dr Patrick Porter 

Resources We Mention

How Light, Sound, and Vibration Heal the Brain (The Science) with Dr. Patrick Porter22 Jan 202400:37:31

Episode Highlights With Dr. Patrick Porter

  • What BrainTap is and how he developed it
  • The Silva Method and how it influences brain entrainment
  • What brain entrainment is and how to use this to your advantage 
  • A PTSD study they did with moms of autistic children and the surprising results 
  • Our bodies learn from our environment and how we can use this with light, sound, and vibration to help our nervous systems relax 
  • What psychoimmunology is and why this is important to understand 
  • Your brain isn’t just located between your ears — every cell of your body responds to its environment
  • He has scanned over 30,000 brains! 
  • Most brains are operating in delta and why this isn’t optimal (and how to shift it)
  • Beta and alpha brain waves and what they do
  • Alpha is the intuitive mind
  • How to reset your nervous system quickly 
  • His tip on caffeine and why it’s worth waiting a while before drinking coffee in the morning
  • The importance of prayer or breathwork before eating for nervous system health
  • His best breathwork strategies and how to do them with your kids
  • Why sugar is bad for the brain 

Resources We Mention

Debunking the Blue Zones with Dr. Steven Gundry18 Jan 202400:31:53

Episode Highlights With Dr. Gundry

  • The biggest misconceptions when it comes to Blue Zones and what we can learn
  • Where the word Blue Zones comes from 
  • What people actually eat and what we can learn from the Blue Zones
  • Data from Sardinia that highlights actual lessons from the Blue Zones 
  • A shocking statistic: the nicotine consumption in some Blue Zone areas might be contributing to longevity!
  • Is there a time and a place for healthy nicotine consumption for longevity?
  • Actual key takeaways from the data of the Blue Zones
  • Vitamin C is essential for knitting collagen back together
  • The mineral and micronutrient theories of food consumption and why getting more nutrients and minerals might also help combat overeating
  • A fascinating study of a two-week water fasting group that added in prebiotics 
  • His personal daily habits and non-negotiables 
  • Why he eats in a shorter eating window each day for gut health and longevity 
  • Why you need downtime for your gut wall to repair itself 

Resources We Mention

How to Keep Your Gut in Check & Transform Your Health with Dr. Gundry17 Jan 202400:36:57

Episode Highlights With Dr. Gundry

  • What inspired his new book Gut Check
  • Why a diverse gut biome is key for longevity and health
  • The reason he works with so many autoimmune patients and what he has found about gut health and autoimmunity
  • What leaky gut is and how to fix it
  • 100% of people with leaky gut have their immune system activated to various forms of wheat
  • What has changed that is leading to more gut issues
  • The key foods he recommends avoiding for gut health
  • Glyphosate was patented as an antibiotic, not a weed killer, and it can harm the microbiome
  • On its own, glyphosate causes leaky gut
  • 94% of autoimmune patients resolve their issues with his protocols
  • The reason people can eat certain foods in Europe but not the US
  • What the estrobolome is and why it is important 
  • There is a microbiome associated with every cancer that has been studied
  • His key solutions to resolving leaky gut 
  • The importance of pressure-cooking grains and legumes 
  • There are 92 trillion more bacteria in each of our guts than there are trees in the world

Resources We Mention

The Three Keys of Health that Most People Miss with Ian Clark16 Jan 202400:27:44

Episode Highlights With Ian

  • The three keys of health most people miss
  • The first key is to get your biological age to around 25-35 years old and how to do this
  • The second key is to have structural integrity in your bones, joints, muscles, etc, and how to do this
  • The third key is the fuels that you put into your body (air, fluids, and food) and how to optimize them
  • People often ultimately die from hypoxia, as less and less oxygen gets to tissues as we age, and how to reverse this
  • How HRV comes into play and how to get it into a great range
  • What rhythmic breathing is and how to use it to improve HRV (breathe in for 5 and out for 6)
  • Ways to improve structural health

Resources We Mention

The Elephant in the Room in the Health Space (& How to Fix It) with Ian Clark15 Jan 202400:41:23

Episode Highlights With Ian

  • The elephant in the room when it comes to health
  • What we do the most physically, and how it affects us
  • One of the biggest things we do each day is breathe — 160 million liters of air by age 60
  • How air contamination causes us health problems
  • We have five liters of blood, and what we breathe gets instantly transported to every cell in our bodies every single minute
  • What happens when these nanoparticles of negative substances accumulate in our bodies over the course of years
  • The actual solution to this problem on a cellular level
  • How his biological age went from age 65 to age 25-35
  • Ways to produce clean blood and build your body from the cellular level up
  • How to biologically age backward
  • What sea minerals are and how to drastically change your body by optimizing them

Resources We Mention

Hidden Toxins That Are Quickly Destroying Our Health with Non-Toxic Dad05 Aug 202400:38:58

Episode Highlights With Warren

  • The big offenders when it comes to toxins that affect our families
  • How shoes can be detrimental to your health and how to choose good ones
  • There can be dyes in shoes that make them brightly colored and forever chemicals to make the plastic soft 
  • Low-level exposures that you might not be aware of for your kids
  • Some simple switches that can reduce exposure
  • What to know about water and filtration
  • Things that can help remove toxins that have build up in the  body
  • What zeolite is and how to use it to help your family
  • Carbons do not bind heavy metals, but what they are helpful for
  • How to bind VOCs in the body or the home
  • Fulvic and Humic acids aren’t great binders but are helpful in other ways

Resources We Mention

Balancing Parenting and Entrepreneurship (& Teaching Kids Financial Skills) with Gordy Bal11 Jan 202400:21:01

Episode Highlights With Gordy

  • What happens when we compartmentalize business and family and how to integrate this better
  • Living a mission-driven life as a parent and entrepreneur
  • It’s no secret that the school system doesn’t adequately prepare our kids for all aspects of life and how to do that better
  • How he navigates screen time and technology with his kids and balances it with nature time
  • Conversations he has with his kids about work and business
  • How he works in these lessons with his kids at a young age
  • The reason he doesn’t ask his kids, “Why did you do that?” and the questions he asks instead

Resources We Mention

We Are All Investors: The New Millionaire’s Playbook with Gordy Bal10 Jan 202400:38:13

Episode Highlights With Gordy

  • His personal journey that led to writing The New Millionaire’s Playbook
  • Pillars to understand when it comes to financial success
  • Creating conscious change and financial stability through serving others
  • The reality distortion field and why most of our programming, especially around finances, is from external sources
  • The big switch: we can interface with the reality distortion field and create our own reality through our thoughts
  • Our thoughts are the most powerful currency we have to invest, and how to begin doing this
  • How to discover your true purpose
  • What MEPS stands for and how to use it: mental, emotional, physical, and spiritual well-being
  • What MARS is and how it works: multiple automated revenue streams
  • How to change your thoughts to change your mind and your life
  • What happens when we ask "why" questions of ourselves, especially negatively focused one
  • His immediate hack to change your thoughts: pause and say, “Am I having my thoughts, or are my thoughts having me?”
  • Our thoughts are the most powerful currency for us to invest
  • How to engineer synchronicities

Resources We Mention

How to Detox Effectively Without Uncomfortable Symptoms with Sara Banta09 Jan 202400:28:37

Episode Highlights With Sara Banta

  • Why detox is so important now
  • The reason our ancestors never had to think about detoxing 
  • How insulin resistance and toxicity are connected
  • The liver is responsible for detox, protein and fat metabolism, thyroid function, and much more
  • Diabetes is insulin resistance of the liver
  • PCOS is insulin resistance of the ovaries 
  • Signs you need to detox and how to do it
  • What happens when we detox without the right support and the toxins go back into the body
  • What the ascent diet cleanse is and how it works
  • Why we all likely have some amount of leaky gut
  • The reason she is anti-juicing

Resources We Mention

Top Reasons for Unexplained Weight Gain (& How to Fix It) with Sara Banta08 Jan 202400:40:52

Episode Highlights With Sara

  • Why we are seeing unexplained weight gain in all age groups and what to do about it
  • The reasons why you might not lose weight even if you're doing anything “perfectly”
  • Stress hormones and cortisol have been on the rise for the last few years
  • Cortisol is the stress hormone 
  • The new diseases that are now showing up in children
  • Real reasons processed foods are causing problems 
  • What to understand about fructose 
  • Copper depletion and what to do about it
  • How spike proteins are affecting our bodies 
  • Most people on anti-depressants actually need thyroid health
  • Her key takeaways and top recommendations

Resources We Mention

How to Build Nutritional Habits that Stick with Psychiatrist and Chef Dr. Uma Naidoo03 Jan 202400:39:41

Episode Highlights With Dr. Uma Naidoo

  • How environment shapes our choices and how to use this to your advantage
  • Stress inhibits good habit circles in the brain
  • How to create good family habits around food that also reduce stress
  • Sugar taps into the same brain receptors as street drugs! 
  • Why preparing more meals at home leads to eating less and to better nutritional habits
  • How small positive habits create a positive feedback loop that lead to an easier time building better habits
  • Important considerations for creating healthy mindsets around food and avoiding eating disorders, especially in children
  • How to avoid all or nothing or forbidden mindsets around food with kids
  • The brain is neuroplastic and adaptable and how to carefully rehabilitate it with healthy habits 
  • Practical chef tips for making healthy food prep easier

Resources We Mention

Your Brain on Food: How Diet Affects Mental Health with Dr. Uma Naidoo02 Jan 202400:25:19

Episode Highlights With Dr. Uma Naidoo

  • How foods affect mental health
  • Foods to prioritize and avoid for optimal mental health
  • We know our diets affect our bodies, but they impact our brains just as much! 
  • How the gut and the brain communicate
  • 95% of serotonin receptors and serotonin is in the gut!
  • A simple acronym for remembering the best brain foods, especially for kids
  • Why we crave more food than we need when we aren’t getting enough micronutrients
  • Some powerful herbs and spices to incorporate
  • Even more reasons that a little sun exposure each day is important 
  • Adding herbal teas for the nutritional benefits 
  • The world is more anxious across all age groups and what we can do about it
  • Metabolism is closely linked to anxiety
  • Her top foods to avoid and to consume

Resources We Mention

Happy New Year, Experiments for 2024, and Top Tips Recap From Katie01 Jan 202400:34:38

Episode Highlights With Katie

  • What I spent my time on this past year
  • How I don't do resolutions but instead do experiments, and why
  • Our new format for podcasts this year
  • My annual water fast: why I do it and how
  • I'm working on writing three books, creating a new in-person space in my area, and a surprise
  • Watch for new content and more videos this year about some of my favorite things: plants, DIY, mindset, and business
  • I'm focusing on more time with my kids and enjoying my teenagers
  • My words to live by this year: Grace, Ease, and Joy and Present
  • Top tips and recurring themes of the past year's episodes: minerals, protein, movement, sleep, mindset, microbiome
  • My favorite things right now: rosemary in hair, castor oil packs, minerals, Just Thrive, lymphatic massage, feet up the wall, drinking salt water, sunlight, and natural light

Resources We Mention

Dharma and Finding Purpose in an Overwhelmed Life with Suneel Gupta27 Dec 202300:58:44

Episode Highlights With Suneel Gupta

  • His experience with being clinically obese for most of his teen years
  • What dharma is and the equation for it
  • Dharma = essence + expression
  • Finding your dharma isn’t so much of a transformation but more of a revelation of realizing what is already there
  • A simple question: what are the bright spots of your current day?
  • What rhythmic renewal is and how to use it to your advantage 
  • The most overrated skill in the modern world: reactivity… and how to combat it
  • The world is going to break your heart until one day, if you allow it, your heart will crack open. From that cracked-open heart, we start to find love
  • A few practical exercises to begin to uncover your dharma
  • One common denominator in people who seem to achieve a lot of success and have inner success (happiness, gratitude, fulfillment)
  • Ways we can help our kids nurture their dharma from a young age
  • Essence mindset vs occupation mindset 

Resources We Mention

Metabolic Dysfunction and Lessons From the Largest Glucose Dataset in the World with Dr. Casey Means20 Dec 202301:02:15

Episode Highlights With Casey Means

  • Why underpowered cells and metabolic dysfunction are the root cause of many of our health problems
  • The reason we're getting sicker despite spending more money on healthcare
  • Why over 90% of adults have markers of metabolic dysfunction 
  • Which biomarkers are most helpful and cost-effective for understanding your metabolic health
  • How this all relates to hormones, and how PCOS is often connected as well
  • The most actionable takeaways on metabolic health that you can do today
  • Research suggests that the lowest risk range for HbA1c (hemoglobin A1C) is 5.0 to 5.4 percent
  • There is no universally accepted optimal range for ApoB, but research suggests <80-90mg/dL is ideal
  • Research suggests that keeping uric acid less than 5 mg/dL for men and 2 to 4 mg/dL for women is associated with the lowest development of cardiometabolic diseases
  • The optimal range for triglyceride is less than 80 mg/dL
  • The optimal range for fasting insulin is 2 to 5 uU/mL. Above 10 uU/mL is concerning and above 15 uU/mL is significantly elevated

Resources We Mention

The Emotion Code and the Body Code: Unlocking Your Body’s Healing Power with Dr. Bradley Nelson18 Dec 202300:59:48

Episode Highlights With Dr. Bradley Nelson

  • What the Emotion Code is
  • Thinking of the body on an energy level 
  • What a Heart-Wall is and how to release them
  • The heart puts out a magnetic field that surrounds the body 
  • 93% of people have a wall around their hearts
  • How to know if physical symptoms are related to emotions
  • The way to tap into the subconscious mind
  • How to ask questions and get answers from the subconscious mind
  • What inherited trauma is and how to address it 

Resources We Mention

3 Popular Truths that Keep You Stuck With Michael Griswold31 Jul 202400:36:57

Episode Highlights With Michael Griswold

  • His very unique take on healing and the things that keep us stuck
  • How he read 500 books on how to get better and what he eventually found that worked
  • In order to find something that works, you need to hear it from someone who is honest
  • The myth that you have to control your thoughts
  • The myth of needing to control our feelings or manifest 
  • His take on what helps instead 
  • Getting more in touch with the body as an antenna

Resources We Mention

What Space Taught Me About Being Human with Astronaut Mike Massimino13 Dec 202301:07:40

Episode Highlights With Mike

  • How he ended up sending the first tweet from space
  • Why Neil Armstrong was his hero growing up and how he got to meet him as an adult
  • What his first tweet from space was
  • The profound impact that seeing our world from a different perspective had on him
  • What changed in his daily experience from being in space
  • How his body changed from being in space and how it resolved when he got back
  • The mental health and community lessons he learned from his time in space
  • Why the lone genius is a myth and why we need community 
  • What inspired his book Moonshot
  • How to achieve impossible dreams and the mindset that set him up for success 
  • What he learned from his parents that helped cultivate his mindset 
  • Lessons he taught his kids and how his experience influenced his parenting 
  • How to harness nervous system energy for motivation 
  • The 30-second rule for wallowing in regret for 30 seconds and how it's helpful

Resources We Mention

It’s Not Your Fault: Why Childhood Trauma Shapes You With Alex Howard11 Dec 202300:56:50

Episode Highlights With Alex

  • His personal story and how he got into the trauma healing work he does now
  • The definition of trauma and how he defines it to help people understand it
  • How small childhood experiences can shift how we relate to ourselves and our emotions
  • The core emotional needs of children and what happens when they aren’t met
  • Core emotional needs: boundaries, safety, and love 
  • What a maladaptive stress response is, how it happens, and what to do about it
  • Trauma is like an ECHO (events, context, homeostatic shift, and outcome)
  • How to help your nervous system feel safe again
  • Self love comes down to how we are in relationship with ourselves and how we are in relationship with our feelings and emotions
  • It often isn’t a question of if our parents loved us but if they were skilled at meeting our particular need for love in the way we needed
  • His advice for ways to make sure our children feel how much we love them and that our core needs are being met

Resources We Mention

Autojuvenation: How to Use Your Body’s Own Regenerative Ability to Look and Feel Younger with Dr. Anthony Youn06 Dec 202300:58:50

Episode Highlights With Dr. Youn

  • How he played guitar and sang in a Jimmy Buffet cover band
  • What he means by autojuvenation and how to use this to his advantage
  • The four major causes of skin aging and what we can do about it: collagen degradation, oxidation, inflammation, advanced glycation end products (AGEs), buildup of cellular waste
  • We lose about 1% of the collagen in our skin each year after a certain age
  • How sugar relates to aging 
  • What autophagy is and how it can help battle aging
  • Solutions: what to eat, when to eat, supplements to take, and skincare to use
  • Some guidelines for autophagy to improve skin health
  • His commonly recommended supplements: collagen, multi, omega-3 fatty acids, probiotics
  • Best tips for skincare that actually works 
  • Why our skin needs vitamin C and vitamin E
  • His take on red light therapy
  • More advanced skin treatments you can do and which ones he thinks are worth it

Resources We Mention

How to Know if You Have Inflammation and Lower Your Toxic Burden With Maggie Berghoff04 Dec 202300:54:30

Episode Highlights With Maggie

  • Her journey with autoimmunity and how she healed
  • What total toxic burden is and how to assess it 
  • The body is much smarter than any doctor in the world and how to listen to yours
  • How to be your own primary healthcare provider and what labs to run
  • Why to test your micronutrient levels and how to do it
  • Ways to use testing you can do on your own to support your healing process
  • The three tests she recommends for everyone 
  • How many issues go back to the gut even if a person doesn’t feel like they are having gut or digestive issues
  • General nutrition steps to reduce inflammation
  • The three things that you can reduce or eliminate to lower inflammation
  • 80/20 of lifestyle changes to reduce inflammation

Resources We Mention

The First Rule of Mastery: Stop Worrying About What People Think of You with Dr. Michael Gervais29 Nov 202301:08:32

Episode Highlights With Dr. Gervais

  • His story and how he got into the work he does
  • Why we are biologically wired to attune to other people's opinions 
  • The difference between not caring about what other people think and not worrying about what other people think
  • What identity foreclosure is and what to do about it
  • Performance based identity vs purpose based identity 
  • Important strategies for working through inner talk and how to avoid performance based identity in our kids
  • His definition: Excellence is being at home with yourself wherever you are

Resources We Mention

Bridging the Gap Between Our Health and Our Homes, Air Quality and Mold Exposure with Michael Rubino27 Nov 202300:56:03

Episode Highlights With Michael

  • How his first time ever meditating was with Deepak Chopra and what it was like
  • Why indoor air quality is so important
  • We breathe 20,000 times per day and the air we breathe can make a huge difference
  • Why there can be mold problems even in homes that are immaculate and always kept clean
  • How mold gets into our homes and it isn't always a water leak
  • What he recommends about mold testing in the home
  • The top places he finds mold growing and what remediation looks like
  • What to do with buying, building, or remodeling a home to reduce chances of mold
  • Effects of mold in the body that we may not realize
  • Warning signs to look for with mold
  • His take: all autoimmunity has some connection with mold
  • Ways to help support the body after mold exposure

Resources We Mention

How Your Sleeping Position Affects Your Health with Dr. Peter Martone22 Nov 202301:01:22

Episode Highlights With Dr. Martone

  • How he raised a deer! 
  • The real truth on the optimal sleep position and why we can have trouble sleeping that way
  • Best sleep posture tips and how to benefit from them
  • Sleeping on the left side during pregnancy and how to get back to good sleep posture after birth- is it really true not to sleep on the back during pregnancy?
  • The reasons we toss and turn at night: pain, safety, and how to fix it
  • You are really only in control of how you fall asleep so to give yourself the best chance of staying asleep, you want to master falling asleep
  • How breath and respiration affects sleep
  • The vagus nerve controls 80% of the parasympathetic nervous system and how to support it during sleep
  • Other ways to support the vagus nerve
  • How to use scent to improve sleep and induce deeper states of relaxation
  • Why we need more sleep in the winter and how this can help the immune system
  • Your heart is one of the only organs that can metabolize cortisol in high doses so things like exercise and sauna can help regulate cortisol 
  • One hour of sleep before midnight is worth two after
  • The real deal on alcohol and the impact for sleep
  • His take on melatonin and how/when to use it or not
  • Don't think yourself to sleep. Instead, remember yourself to sleep and how to use memory to help yourself sleep better (cool tip)
  • What it means when we do and don't remember our dreams

Resources We Mention

Understanding Breast Implant Illness (BII) and Addressing Chronic Inflammation With Dr. Robert Whitfield20 Nov 202300:53:17

Episode Highlights With Dr. Whitfield

  • Why he and I both love the show Ted Lasso and highly recommend it
  • What breast implant illness is and why it can be difficult to pinpoint and how much of the body it can affect
  • Do all women experience problems from breast implants or do some do ok?
  • Factors that make women more at risk for BII
  • What to be aware of with explant surgery and considerations to understand
  • The lymphoma connection to implants and how to remove them safely
  • The stats about implants and complications
  • What to do if you're considering explants 
  • Specific supplements and interventions he recommends for inflammation
  • Uncommon symptoms that can be related to breast implant illness and inflammation
  • His advice for inflammation even if you don't ever work with him

Resources We Mention

The Connection Between Sexual Health, Longevity, and Regenerative Medicine with Dr. Amy B. Killen15 Nov 202300:53:51

Episode Highlights With Dr. Amy

  • She didn’t play with Barbies as a kid but the funny thing she played with instead
  • Why she switched from emergency medicine to the work she does now
  • The connection between sexual health and longevity
  • Correlation between people who are more sexually active and lower all cause mortality
  • Some of the reasons for the decline in libido 
  • The importance of being able to activate the parasympathetic nervous system for overall and sexual health
  • The misinformation about hormone testing and hormone replacement
  • Universal things that contribute to longevity and health: exercise, lean muscle mass, sleep, healthy diet, sunshine
  • Why she recommends sun and how she balances this with sun health
  • In studies, those with the lowest sun exposure had the highest risk of death
  • Her recommended supplements for longevity and slowing aging 
  • Her take on Ozempic
  • What to know about peptides and when they can be useful
  • Why sauna is one of her top biohacks
  • Her take on cold water exposure
  • Even more reasons to lift weights, especially as we get older
“It’s better to be brave than perfect.”  Dr. Amy Killen

Resources We Mention

Root Causes of Infertility, Declining Sperm Count, and How to Fix It with Dr. Nashat Latib13 Nov 202300:58:27

Episode Highlights With Dr. Nashat

  • Her journey from ER doc to functional medicine fertility doc
  • How cortisol interferes with hormone production and can be related to infertility
  • Her own journey with IUI and IVF and why she’d do it differently if she knew what she knew now
  • Why male and female fertility matter in the fertility equation
  • What happens in the 90 days pre conception directly influences egg and sperm health
  • Why egg health is not static and can improve over time
  • What AMH is and what it actually indicates
  • Why sperm counts are expected to go to 0 in the next 40-50 years
  • How detox comes into play with fertility protocols 
  • The liver is your laundromat and how to support it
  • How basal body temperature relates to fertility and how to use this data to your advantage 

Resources We Mention

From Deep Depression to Finding Joy With Michael Griswold30 Jul 202400:31:54

Episode Highlights With Michael Griswold

  • The heartbreaking story that led him to the work he does now
  • What data says about the benefits of certain substances to help with depression and anxiety
  • His dramatic experience that shifted him out of deep depression and into joy
  • A Yale study showed that these substances can end depression in a single dose
  • Other studies have named this breakthrough status for its ability to help depression
  • Stress is the inability to process the information we are receiving at that time
  • How these substances can help communication in the brain in a profound way
  • Downsides and what to understand about microdosing

Resources We Mention

Letting Kids Lead the Way, Critical Thinking, and How Education is Changing with Lisa Jendza08 Nov 202300:55:51

Episode Highlights With Lisa

  • How she shifted from IT into her current work
  • Action speaks louder than words but experience trumps action
  • How she teaches life lessons through kitchen skills
  • The importance of experiments
  • How to shift mindset through food experiences with kids
  • Kids are so capable of understanding and making good choices about food and about life
  • Her take on stem classes and their possible downsides
  • Right brain focused approaches to education with kids
  • How cooking is a great integrated whole brain experience with both right and left brain activities
  • Our kids futures will look different than we can predict and how to help them prepare
  • How to create more opportunities for right brain learning with your kids

Resources We Mention

The Iron Curse: Myths and Misconceptions About Iron and Iron Overload With Dr. Christy Sutton06 Nov 202301:04:17

Episode Highlights With Dr. Christy

  • Why she started researching iron overload and eventually wrote a book on it
  • The unknown dangers of both high iron and low iron and how to get a correct understanding of if you have either one
  • Why females are typically more likely to have low iron issues but this can change as women get older
  • Kids are more at risk for being low in iron 
  • Calcium binds to iron and makes it harder to absorb 
  • The reason iron testing doesn’t happen early enough in pregnancy and why it is important to test pre pregnancy
  • What ideal ranges of iron look like at different phases of life
  • Genetic testing for iron and what to look for to know your genetic status related to iron
  • What to do if you do have high iron levels and how to find a practitioner that can actually help you
  • Good genes to check in your kids at a young age
  • Important info about iron supplements and best and worst supplements and foods for either iron status

Resources We Mention

The Science of Algae for Mitochondria, Aging, and Brain Health With Catharine Arnston01 Nov 202301:10:00

Episode Highlights With Catharine

  • Algae is a food and not a supplement and was the first food on earth
  • Macro algae vs micro algae
  • Why algae is the most nutrient rich food in the world
  • The reason you actually want farm grown algae and not wild grown algae
  • Spirulina vs Chlorella
  • Algae shows up when there are toxins or bacteria and works as a cleanup crew
  • It also works as a clean up crew in the body 
  • Algae has individual aminos 
  • The reason we need algae more now than we have in the past
  • How algae affects mitochondria in a positive way and reduces free radicals 
  • Why these are ok to eat during a fast and can actually improve outcomes 
  • How chewing these algae can help with bacteria in the mouth and support oral health

Resources We Mention

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