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March 30, 2020
The average American spends 8 hours a day sitting… just let that sink in… If there’s anything we spend that much time doing, we should be sure we know what it’s doing to our bodies! Dr. Turner Osler, a retired academic trauma surgeon turned research epidemiologist, who has published over 300 peer-reviewed medical papers, is here with some really fascinating, easy to implement, and practical tips that can benefit posture, core strength, and even sensory and attention issues in kids. As a physician who suffered from the tyranny of conventional chairs for most of his life, his quest for a healthier way to sit led him to develop the RedRocker, which is a new geometric solid kind of a device, the Eccentric Bicylinder, and also these active seating products that we’re gonna talk about today, including one that can be used for kids and adults called ButtOn Chairs. The best part is, Dr. Turner has created a solution to these problems as an open-source project so that you can make it at, essentially, almost no cost at home! Episode Highlights With Dr. Turner Osler Whether sitting really is the new smoking The number of Americans that deal with back pain His take on standing desks (not what you would think!) The physical and psychological effects of not moving (especially for kids) How the brain is hardwired to the body and vice versa Why Dr. Turner makes his chair free to make (the reason is awesome) How the way you sit could cause or prevent a heart attack Changes to make to your workspace or home office And more! Resources We Mention ButtOnChairs.org QOR360 Use code wellnessmama for 5% off products (not including the ButtOn Chair) ButtOn Chair review Article: Is Your Office Chair Hurting You? Yoga Swing Article: Alternatives to Using a Chair at a Desk More From Wellness Mama 302: 5 Ways to Move for Improved Posture, Sleep, and Health With Align Method 304: Ninja Warrior Travis Brewer on Movement, Gratitude, and Play 273: The Power of Movement for Mind and Body With Aaron Alexander of The Align Podcast 267: Solving Joint Pain & Why Sports Aren’t Good for Kids With Hunter Fitness 21: The Problem with Sitting: A Solution Ways to Activate the Lymphatic System to Boost Immunity Benefits of Inversion Therapy (& How to Do It at Home) Is Sitting Worse than Eating Donuts? Do you have a desk job? What kind of chair do you use? Do you struggle with posture or joint pain? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This podcast is brought to you by Wellnesse, a new company I co-founded to tackle the toughest personal care products and create natural and safe products that work as well as conventional alternatives. I realized that even the most natural of my friends still used conventional toothpaste and shampoo because they weren’t willing to sacrifice quality. There are natural options and ones that work but find products that do both was almost impossible. We tackled the toughest first, creating the first and only natural toothpaste that is fluoride and glycerin free, and that has calcium and hydroxyapatite to uniquely support the mineral balance in the mouth. It also contains neem oil and green tea to support a healthy bacterial balance in the mouth and fight bad breath. Be the first to try it and our innovative natural hair care at wellnesse.com This podcast is sponsored by The Ready State. If you’re at all like me, you might have perpetual stiffness and pain in your neck and shoulders from years of working, carrying kids and all of the demands of parenting. Or sore hips from too much sitting or multiple pregnancies. I found a great way to relieve my aches and pains and improve my fitness and flexibility. It’s from someone I highly respect… Dr. Kelly Starrett at The Ready State. If you don&rs
March 26, 2020
Today I’m going to give you all an update on my decade-long journey with Hashimoto’s thyroiditis, one of the reasons I got into health and started a blog and a podcast. I’ll revisit from beginning to end all of the steps I tried, what worked and what didn’t work, and where I currently am with my health. I get quite a few questions about this, especially when I mention it being in remission. Before we start, I have to say: if I’ve learned anything through this whole process, it is just how personalized and individualized health is, especially when it comes to autoimmune disease. What worked for me, ultimately, was trying a lot of different things and tracking the results along the way. I hope some of you can benefit from some of the things I’ve tried! Episode Highlights: My Hashimoto’s Update A recipe for autoimmune disease (so you don’t follow it like I did) Why I use a bathtub analogy for describing health The excuses I kept telling myself (they all had to do with being a mom) Why thyroid testing didn’t help… at first How I ended up taking too much iodine trying to correct it The reason broccoli sprouts are always on my counter Doctors and testing I tried… and what finally worked What I’m doing now that’s made all the difference And more! Resources We Mention 309: How I Overcame Trauma (and Lost 50 Pounds) Heads Up Health Oura Ring Article by Chris Kresser: Iodine for Health Dr. Alan Christianson CAR.O.L bike (use code wellnessmama for $150 off) The Paleo Mom The Paleo Way – Autoimmune Protocol Dr. Terry Wahls MD More From Wellness Mama 309: How I Overcame Trauma (and Lost 50 Pounds) 242: Fighting Thyroid Disease With Food & Recipes for Thyroid Health From Dr. Izabella Wentz 118: An At-Home Approach to Balancing Thyroid Hormones with McCall McPherson 43: How to Get a Correct Thyroid Diagnosis How to Boost Thyroid Function Naturally When Iodine Might Be Bad For Your Thyroid How I Reduced My Cortisol Levels Naturally With Food & Light Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This episode is sponsored by Four Sigmatic, the reason I’m on shrooms (the legal kind) every day. They make a wide variety of superfood mushroom infused products from coffees and teas to elixirs and even chocolate that is infused with ten mushrooms! I have a shelf in my pantry just for four sigmatic products and keep pretty much all of them on hand. Some current favorites… my kids love the reishi infused cocoa, and I love that it helps them sleep! I also really enjoy their 10 mushroom blend which contains all of my favorites like chaga, cordyceps, reishi and even meshima. I add this to coffee, tea, or smoothies to get a daily dose of shrooms. As a listener of this podcast, you can save 15% by going to foursigmatic.com/wellnessmama and using the code “wellnessmama” This episode is brought to you by Beekeeper’s Naturals, superfood products from the hive that help support your family’s health. Right now, Propolis has been a lifesaver with all of the sniffles and coughs going around where we live. Propolis is a resinous mixture that bees make in the hive and contains over 300 compounds including polyphenols and compounds that are antibacterial and a compound called pinocembrin that acts as an antifungal. Some studies have shown that propolis can speed wound healing. It’s natural antibacterial and antifungal properties also make it great for fighting the sniffles. At first sign of any sniffles, sore throat or coughing, I spray propolis in the throat and it almost always helps us bounce back quickly. I also use propolis before flying to avoid picking up anything on the plane. You can save 15% on propolis and all Beekee
March 23, 2020
My favorite superfood mushroom coffee company, Four Sigmatic, launched a skincare line that is so clean you can actually eat them! I’ve asked Four Sigmatic founder Tero Isokauppila to come back and tell us everything he knows about natural skin care today, from products to diet to superfoods that nourish skin from the inside out. This should be a great conversation since I’ve also been researching natural personal care pretty intensely to develop my own toothpaste and shampoo formulas. Bonus for everyone listening (or reading): this episode will go beyond skin deep and really get into how the things that are good for skin health support immunity also. Something we all want to know right now! Episode Highlights With Tero from Four Sigmatic How Tero created a line of skin products so clean you can eat it! 10 functions of the skin, our largest organ, and how they give us a clue to how to care for it Why ingestible skincare is the next big thing for the beauty industry How to respect and nourish the skin microbiome (and why you should) The connection between gut health and skin conditions like acne, psoriasis, and premature aging Medicinal mushrooms that help immunity Prebiotics, beta-D-glucans, and other natural substances that strengthen our natural protection against viruses and disease Which mushroom to consume with vitamin C for a strong immune system boost Why Tero puts Four Sigmatic body butter in his coffee! And more! Resources We Mention Four Sigmatic (use code WELLNESSMAMA to save 15%) Vitamin C Wellnesse What do you use for skin care? Have you noticed an improvement in your skin with diet or supplements? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. I am so excited to finally be able to share a top secret project I’ve been working on for years…this episode is sponsored by Wellnesse… a new company I co-founded to create safe, natural and obsessively tested products for families. You’ve heard that much of what you put on your body gets absorbed and goes into your body. We turned this idea on its head, creating products that aren’t just safe to put on your hair, skin and in your mouth, but that are beneficial. We started with the toughest first, creating the first of its kind natural toothpaste that is free of fluoride and glycerin and that contains ingredients like green tea, neem and hydroxyapatite to support the mouth. Our haircare is free of harmful ingredients and contains ingredients like lavender and nettle to support healthy hair! Be the first to try it at Wellnesse.com This podcast is sponsored by XPT. You might have seen me mention this on Instagram as it’s something I’ve been implementing lately…here’s why. If you’re like most people you set a New Year’s resolution to be healthier, go on a diet or to start working out. We do things like lift weights, run, bike, hike, and watch what we eat. But, MOST of us will overlook the most basic activity of all, BREATHING. Validated by top fitness experts, performance breathing is the most overlooked activity that can do more to help you get active, perform and recover. And I’ve got the easy solution for you in just 5 to 10 minutes per day! It’s the XPT Life app and it will blow your mind. Inspired by the training techniques and lifestyle habits of big wave surfer, Laird Hamilton and former Pro-Athlete, Gabrielle Reece. The XPT Life App is rooted in the most basic, yet powerful human trait: your need to breathe. It’s that simple. The average human takes 23,040 breaths per day, so wouldn’t it make sense that we should learn to breathe the best way we can to perform the best you can? It brings together best techniques from around the world to improve recovery, resilience and performance in bo
March 19, 2020
I just love today’s interview, since it’s not often you get to talk to someone who is a filmmaker, best selling author, and renowned health and science journalist all in one! Max Lugavere is the host of the iTunes podcast “The Genius Life” and author of the New York Times bestselling book, Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life. He’s also the author of a new book, just coming out, called The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary. In this episode, we talk about his own journey of losing his mom and what how that set off a lifetime of research which he has turned into very simple, practical tips in four key areas that can improve your life. Max really hones in on finding the most effective and efficient changes that you can make that have a big payoff, which has been a huge focus for me also. This is definitely an episode not to be missed! Episode Highlights With Max Lugavere What fine particulate matter pollution is and how it affects health The link between air pollution and cognitive decline Why indoor air can be 10x more contaminated than outdoor air About the suprachiasmatic nucleus and how it affects your circadian biology Why light might be just as important as food for health How you might be unknowingly messing up your endocrine system The hidden ingredient in your dental floss that can affect your hormones The 3 “Ps”- pee, poop, and perspiration, and what they mean for your health How to used planned indulgences to minimize damage from eating processed foods The important reasons to prioritize protein How to use non-exercise activity or thermogenesis to your advantage for weight loss And more! Resources We Mention MaxLugavere.com Subscribe to the Genius Life Podcast The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary by Max Lugavere Genius Foods: Become Smarter, Happier, and Productive While Protecting Your Brain for Life The Brain That Changes Itself We Are Our Brains Air Doctor Air Filter Nutrition Genome Barrel Sauna Clearlight Sauna Lux App More From Wellness Mama Do We Really Need Air Filters? (+ Reviews) Hidden Sources of BPA (And Why You Should Care) The Dangers of Plastic Plastic in the Ocean: How We Can All Reduce Single-Use Plastics What Our Poop Reveals About Digestive & Gut Health 11 Convincing Health Benefits of Sweating Will you make changes based on Max’s advice? What other questions can I pass on? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This podcast is sponsored by The Ready State. If you’re at all like me, you might have perpetual stiffness and pain in your neck and shoulders from years of working, carrying kids and all of the demands of parenting. Or sore hips from too much sitting or multiple pregnancies. I found a great way to relieve my aches and pains and improve my fitness and flexibility. It’s from someone I highly respect… Dr. Kelly Starrett at The Ready State. If you don’t know Kelly, he’s a Mobility and movement coach for Olympic gold medalists, world champions, and pro athletes. He’s the Author of two New York Times bestselling books, including “Becoming a Supple Leopard”, which has sold over half a million copies. He has over 150,000 hours of hands-on experience training athletes at the highest levels. A Doctor of Physical Therapy who helps top companies, military organizations, and universities improve the wellness and resilience of their team members. He created a program called Virtual Mobility Coach. This program is easy to do from home each day, making it ideal for me, and for most moms. And I can do with my kids. Every day, Virtual Mobility Coach gives you fresh, guided video exerc
March 16, 2020
As we are all well aware, a world-wide pandemic called the coronavirus or COVID-19 has turned the lives of millions upside down. We are literally flooded with information but still have detailed questions about our day-to-day decisions that seem to go unanswered. Dr. Elisa Song, MD, is a pediatrician and functional medicine expert who is also a mom, so she knows exactly the questions that are on our minds. Questions like: Is this virus serious, or media hype? Is it safe to go to the park or have playdates? If we get sick, how will I know when to call the doctor? Should I stock up on food or medicines? Is elderberry syrup good or bad for coronavirus? Dr. Elisa tackles all this and more in this episode, and I share too what I’m doing at home to try to help slow the spread and negative effects of COVID-19. Episode Highlights: Coronavirus What coronavirus is, and is it really new? COVID-19 facts vs. myths What’s happening in other countries vs. the US Symptoms associated with coronavirus How social distancing and self-quarantine works to control a pandemic A simple formula to monitor breathing if your child gets sick When to call the doctor and what to do if you suspect COVID-19 Cytokine storms: what are they and could elderberry make it worse? Ways to talk to kids about what’s happening (without provoking anxiety) What supplies to have on hand What our family is doing at home to prepare And more! Resources We Mention Dawn Huebner (and books by Dawn Huebner) How to Talk to Your Kids About Coronavirus (blog post and video interview with Dr. Song and Dawn Huebner) Homemade Hand Sanitizer Recipes on Healthy Kids Happy Kids and Wellness Mama Homemade Sanitizing Wipes Recipe Hand washing and Coronavirus: Are You Doing It the Right Way? What I’m Using Vitamin D Vitamin C (use code wellnessmama10 for 10% off) Genexa (use code WELLNESS for 20% off) Air Filters Plant Therapy Essential Oils (Germ Destroyer or Germ Fighter blends. Use code wellnessmama for 10% off) More From Wellness Mama My Common-Sense Guide to Viruses and Pandemics (for Moms) My Top 5 Practical & Easy Natural Remedies (I Couldn’t Live Without) What’s in My Medicine Cabinet DIY Foaming Hand Soap Are you worried about the coronavirus? Do you have other questions I can pass on to Dr. Elisa? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This podcast is brought to you by Wellnesse, a new company I co-founded to tackle the toughest personal care products and create natural and safe products that work as well as conventional alternatives. I realized that even the most natural of my friends still used conventional toothpaste and shampoo because they weren’t willing to sacrifice quality. There are natural options and ones that work, but find products that do both was almost impossible. We tackled the toughest first, creating the first and only natural toothpaste that is fluoride and glycerin free, and that has calcium and hydroxyapatite to uniquely support the mineral balance in the mouth. It also contains neem oil and green tea to support a healthy bacterial balance in the mouth and fight bad breath. Be the first to try it and our innovative natural hair care at wellnesse.com This podcast is brought to you by Radiant Life Catalog. Radiant Life is a woman-owned, family-run online health and wellness company specializing in food-based supplements, nutrient dense foods, eco-friendly housewares and water filtration and purification. After spending over 20 years in the health industry, Radiant Life realized that one of the overlooked components of wellbeing is access to clean, healthy and hydrating water. Now, they have a range of filters that fix this for every type of house and budget from counter top to under counter and even whole house like the one
March 12, 2020
Caleb Jennings is a former extreme sports athlete with an incredible background. After sustaining an injury that ended his career, he set out on the path of holistic biohacking, trying anything and everything to get better. Today, he’s a world-renowned health coach and expert in health at the micro-cellular level. There’s so much we could talk about, but today Caleb and I are starting with topics like detoxification, hormone balance, mitochondrial function, and how the body needs the right light diet to be healthy. Episode Highlights With Caleb Jennings Caleb’s history as an extreme sports athlete The harrowing injury that changed his life forever Why he declined surgery and fought to get his life back another way How to learn your body with biohacking experiments Why natural health wasn’t always his favorite thing Easy and safe ways to detoxify the body The best way to test hormones (and know what the results mean) Why your health rests on your level of mitochondrial function Ins and outs of the Carnivore Diet And more! Resources We Mention Activation Products NanoVi device Sauna Joovv Red Light Health and Life by John Ott The Complete Notebooks of Leonardo da Vinci Books by Byron Katie More From Wellness Mama 301: How to Use Light to Drastically Improve Health With Matt Maruca 189: How Red Light Therapy or Photobiomodulation Works & How to Get the Benefits With Joovv 245: Ari Whitten on Fighting Fatigue and Anxiety With Sauna, Hormesis, NRF2 & Sun Exposure 217: Do Saunas Work? Understanding the Benefits With Sunlighten Founder Connie Zack 94: Low Level Red Light Therapy for Cellular Health and Healing 8 Sauna Benefits for Body and Mind How I Reduced My Cortisol Levels Naturally With Food & Light Manipulating Blue Light to Improve Health Why My Kids Don’t Have a Night Light Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This podcast is brought to you by Gaia herbs and their black elderberry syrup! I’ve been a big fan of Elderberry syrup for years and theirs is the best premade one I’ve found. You can experience for yourself why it is America’s Favorite Organic Black Elderberry Syrup! It is the #1 best-selling organic Black Elderberry syrup in the U.S. This time of year, it is a medicine cabinet staple and immune season essential. Elderberry will help your family stay feeling well with the delicious immune elixir loved by adults and children alike. It is Certified organic – this powerful syrup concentrates the juice from 14.5 grams of elderberries in a single teaspoon, so it’s highly potent. It is made with just four clean whole-food ingredients and is vegan, dairy-free, gluten-free and soy-free, making it safe for most people. Black Elderberry Syrup is safe for the whole family and is formulated for adults and children age 1 and older. You can save big on Gaia Herbs by going to gaiaherbs.com/wellnessmama and use code WELLNESSMAMA at checkout for 20% off your first purchase. This episode is sponsored by Wellnesse, a new company I co-founded to create safe, natural and obsessively tested products for families. You’ve heard that much of what you put on your body gets absorbed and goes into your body. We turned this idea on its head, creating products that aren’t just safe to put on your hair, skin and in your mouth, but that are beneficial. We started with the toughest first, creating the first of its kind natural toothpaste that is free of fluoride and glycerin and that contains ingredients like green tea, neem and hydroxyapatite to support the mouth. Our haircare is free of harmful ingredients and contains ingredients like lavender and nettle to support healthy hair! Be the first to try it at wellnesse.com Katie: Hello, and welcome to the W
March 9, 2020
This episode is all about one of my favorite drinks (no, not wine)… coffee! Today we are going answer the perennial question of whether coffee is good for you or not. For help I’ve asked Andrew Salisbury, founder of over 14 companies in the last 25 years, to tell us about his latest (and my favorite) company, Purity Coffee. I drink Purity Coffee every day because it’s amazing coffee, but also because like my other favorite companies, they test everything for quality and are very transparent about the results. Switching out the quality of our food and drink is one of the easiest things we can do to improve health and wellness, especially when it’s something we consume anyway. Since coffee is one of the most largely consumed beverages in the world (especially by moms!), I knew this was the place to start. Episode Highlights With Purity Coffee How every cup per day you drink of coffee correlates to a reduced risk of Type 2 diabetes The connection between coffee consumption and liver health Why coffee consumption correlates to a 4% decrease in all cause mortality risk How all coffee is not created equal, and how to find a good one What it means to be a fast metabolizer vs. a slow metabolizer of caffeine The amount of coffee you should drink (hint: it’s not the same for all of us) What mycotoxins are, if they are dangerous, and how to know if your coffee has them The best way to prepare coffee for maximum health benefits And more! Resources We Mention Purity Coffee Use code wellnessmama10 for 10% off Chemex Pour-Over Chemex Reusable Filter Unleash the Power Within by Tony Robbins Bury My Heart at Conference Room B: The Unbeatable Impact of Truly Committed Managers More From Wellness Mama Is Coffee Healthy? Healthy Coffee Recipe (with Butter!) The Problem with Coffee Pods How to Make Better Coffee With Non-Toxic Coffee Makers Is Yerba Mate Tea Better for You Than Coffee? Healthy and Caffeine-Free Coffee Alternatives How to Build a Tea & Coffee Station Table (or Bar) Refreshing Cold Brew Coffee Recipe Coffee Kombucha Recipe Autoimmuni-Tea Coffee Substitute Do you love coffee… or hate it? Did you learn something new from the podcast? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This podcast is sponsored by The Ready State. If you’re at all like me, you might have perpetual stiffness and pain in your neck and shoulders from years of working, carrying kids and all of the demands of parenting. Or sore hips from too much sitting or multiple pregnancies. I found a great way to relieve my aches and pains and improve my fitness and flexibility. It’s from someone I highly respect… Dr. Kelly Starrett at The Ready State. If you don’t know Kelly, he’s a Mobility and movement coach for Olympic gold medalists, world champions, and pro athletes. He’s the Author of two New York Times bestselling books, including “Becoming a Supple Leopard”, which has sold over half a million copies. He has over 150,000 hours of hands-on experience training athletes at the highest levels. He’s a Doctor of Physical Therapy who helps top companies, military organizations, and universities improve the wellness and resilience of their team members. He created a program called Virtual Mobility Coach. This program is easy to do from home each day, making it ideal for me, and for most moms. And I can do with my kids. Every day, Virtual Mobility Coach gives you fresh, guided video exercises. They show you proven techniques to take care of your body, relieve pain, and improve flexibility. And you can customize your videos in three ways. If you’re in pain, you can pull up a picture of the human body and click on what hurts. And from there, Virtual Mobility Coach will give you a customized pain pre
March 5, 2020
The keto diet has been sweeping the health world for quite a while now, but I still get so many questions about whether this high fat, low carb diet approach is really healthy for women. Lucky for us, I’m here now with one of the top experts in the world on the topic, whose research I have followed for a very long time. Dr. Dominic D’Agostino is a professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida and a research scientist at the Institute for Human and Machine Cognition, the IHMC. He conducts research on the human metabolism and applies this science to helping neurological disorders, cancer, and military applications. He also walks the walk when it comes to health! He broke the world record for the most weight squatted in a 24-hour period and has also deadlifted 500 pounds on day seven of a fast. So he is both academically and physically an incredible human being! Episode Highlights With Dr. D’Agostino What a real keto diet is Things to avoid on a keto diet and how to know if you’re doing it the wrong way The technical definition of ketosis and why your diet might not actually be keto What exogenous ketones are and how to use them correctly Important things to know about keto diet with APOE4 genes The range you want to stay in to be in ketosis Supplements to know about in ketosis (and what to avoid) How to train your body to be more fat adapted What women need to know about a keto diet (and when to avoid it) And more! Resources We Mention KetoNutrition.org Butcher Box Perfect Keto BHB Exogenous Capsules Perfect Keto Ketones Keto Mojo Meter More From Wellness Mama 234: The Keto-Green Way to Optimize Hormones & Libido With Dr. Anna Cabeca 201: Understanding Fasting & Keto for Women (Even During Pregnancy or Breastfeeding) + Instant Pot Tips 186: Carnivore Diet, Ketosis, Macros, & Diet Variation With Dr. Anthony Gustin 116: How to Reboot Your Metabolism Using the Keto Reset Diet With Mark Sisson The Benefits of Autophagy & Ketosis 7 Day Keto Meal Plan for Women (Ideas + Easy Recipes) How to Do a Ketogenic Diet (& Is It Safe for Women?) Have you tried the keto diet? How did you feel? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This episode is brought to you by Beekeepers Naturals – superfood products from the hive that help support your family’s health. Right now, their Propolis has been a lifesaver with all of the sniffles and coughs going around where we live. Propolis is a resinous mixture that bees make in the hive and contains over 300 compounds including polyphenols and compounds that are antibacterial and a compound called pinocembrin that acts as an antifungal. Some studies have shown that propolis can speed wound healing. It’s natural antibacterial and antifungal properties also make it great for fighting the sniffles. At first sign of any sniffles, sore throat or coughing, I spray propolis in the throat and it almost always helps us bounce back quickly. I also use propolis before flying to avoid picking up anything on the plane. You can save 15% on propolis and all beekeepers naturals products at beekeepersnaturals.com/wellnessmama with the code wellnessmama This podcast is brought to you by Four Sigmatic – my source for superfood mushrooms. Four Sigmatic makes delicious mushroom infused coffees, teas and elixirs that I use daily. From their lower caffeine coffee and coffee packets infused with lions mane that I drink in the morning, to chaga and cordyceps for focus while I work and Reishi to wind down at night… these products are a regular part of my routine. Here’s a tip… I’ve found that for deep sleep, a packet of reishi with a splash of macadamia milk and a tiny sprinkle of salt and a drop of
March 2, 2020
If you don’t know what FMT is, you’re not alone! This is a new and cutting-edge treatment, and one that might make you a little squeamish. Dr. Jason Klop, who has been working in the field of digestive health and microbiome restoration for many years, is here to talk about his extensive experience with FMT or Fecal Microbiota Transfer. As the name suggests, fecal matter is actually transferred from one gut microbiome to another, offering the hope of introducing new and necessary good bacteria that couldn’t flourish there before. This treatment has the potential to help with many gut-related conditions that aren’t easily helped any other way, including IBS, Crohns, and even autism. Episode Highlights on FMT The many conditions that stem from gut imbalance How Fecal Microbiota Transfer works The differences between FMT and taking a probiotic My husband’s experience with C. difficile and SIBO Side effects of antibiotics on gut microflora Why a varied diet is so important to gut health The benefits of fasting and why FMT procedures start with a fast Why travel, time in nature, gardening, and exploration can all improve our gut microbiome What studies show about the effect of Fecal Microbiota Transfer for autistic patients Why doing FMT yourself at home is a bad idea (yes, it’s apparently a thing!) And more! Resources We Mention FMT Solution Autism studies in 2017 and 2019 More From Wellness Mama 258: Beating SIBO, IBS, and Histamine Intolerance With A Gutsy Girl Sarah Kay Hoffman 82: Discovering the SIBO Solution with Sylvie McCracken 219: Why Everything We Know About Probiotics Is Wrong & How to Stop Leaky Gut With Microbiologist Kiran Krishnan 96: Using Natural and Traditional Medicine to Fix the Gut Microbiome with Dr. Ken Brown 51: Understanding the Microbiome How to Test Your Gut Microbiome (At Home Without a Doctor) What Our Poop Reveals About Digestive & Gut Health Why Kids Need Dirt Transferring Microbes to Cesarean Babies for Gut Health Have you ever explored FMT? What else would you like Dr. Klop to answer? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This podcast is sponsored by BLUblox. They create stylish and effective blue light blocking glasses to use for any time of day. Their BluLite lens is a clear lens designed for people who work under artificial light during the day, but they don’t want to look like they are wearing orange glasses. This one is designed to target the light that creates digital eyestrain, migraines, headaches and more. Their SummerGlo lens steps it up a notch for those who are exposed to intense artificial light all day and/or who suffer from migraines, anxiety, depression and SAD by blocking the light that contributes to those conditions. For better sleep, their Sleep lens is a complete blue and green light blocking full red lens that is ideal for use after dark. When the sun goes down, the red glasses go on. The studies show that by blocking blue light, you can increase your melatonin production and improve sleep. And lastly, if you can’t create a perfectly dark sleep environment, their REMedy blackout sleep mask is the next best thing, blocking 100% of light while staying comfortable and is easy to sleep in! Code wellnessmama gives 15% off at blublox.com/wellnessmama This podcast is brought to you by Wellnesse, a new company I co-founded to tackle the toughest personal care products and create natural and safe products that work as well as conventional alternatives. I realized that even the most natural of my friends still used conventional toothpaste and shampoo because they weren’t willing to sacrifice quality. There are natural options and ones that work, but find products that do both was almost impossible. We tackled the toughest first, creating the fir
February 27, 2020
Esther Blum is an Integrative Dietitian and High Performance Coach who has helped thousands of women permanently lose weight, eliminate the need for medication, lose stubborn belly fat, and reverse chronic illness. You may have seen her on Dr. Oz, The Today Show, or Fox News Live. She is also the bestselling author of Cavewomen Don’t Get Fat and Eat, Drink and Be Gorgeous, just to name a few of her books I love. Esther coaches clients through her online practice, teaching them how to cultivate a warrior mindset when it comes to healing their relationship with food and unconditionally loving their bodies. It’s such a powerful, positive message and I’m so grateful for her work. Episode Highlights With Esther Blum Why women need protein so much How much protein you actually need (hint: it’s more than you think) The best time of day to eat carbs to improve sleep (and so you won’t gain weight) The keys to tackling insomnia without medication Specific nutrients that support hormones The underlying causes of anxiety and the easy solutions many women miss How fat around the midsection is tied to many health problems and what to do about it The many reasons you should lift weights often The simple weight loss formula that works for all of her clients Why weightlifting is better than Metformin for blood sugar What to know about cortisol to keep hormones happy How the Dutch test can help you know whats going on with your hormones The importance of morning sunlight And so much more! Resources We Mention EstherBlum.com – Special Offer: The first 12 listeners to book an appointment at EstherBlum.com/call will receive a free 30-minute personalized consult (value $500) Books By Esther Blum Cavewomen Don’t Get Fat: The Paleo Chic Diet for Rapid Results Eat, Drink, and Be Gorgeous: A Nutritionist’s Plan to Living Well While Living It Up The Eat, Drink, and Be Gorgeous Project: Three Months to a New You Secrets of Gorgeous: Hundreds of Ways to Live Well While Living It Up Books Esther Recommends Seeds of Deception: Exposing Industry and Government Lies About the Safety of the Genetically Engineered Foods You’re Eating by Jeffrey Smith Beyond the Pill: A 30-Day Program to Balance Your Hormones, Reclaim Your Body, and Reverse the Dangerous Side Effects of the Birth Control Pill by Dr. Jolene Brighten The Whole Soy Story: The Dark Side of America’s Favorite Health Food by Kaayla T. Daniel Poliquin Principles (Charles Poliquin weightlifting techniques) More From Wellness Mama 271: How to Calm Your Hormones and Stop Being Hangry With Sarah Fragoso 265: With Hormones, Normal Isn’t Always Normal With Dr. Shawn Tassone 80: What Your Monthly Cycle Reveals About Your Hormones With Alisa Vitti 108: Why the Birth Control Pill Screws Up Hormones & What to Use Instead On Women & Weight: A Manifesto How to Fix Leptin Resistance to Control Weight, Cravings & More 10 Tips to Help Balance Hormones Naturally Did you enjoy this episode? Which questions do you have for Esther? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This podcast is sponsored by The Ready State. If you’re at all like me, you might have perpetual stiffness and pain in your neck and shoulders from years of working, carrying kids and all of the demands of parenting. Or sore hips from too much sitting or multiple pregnancies. I found a great way to relieve my aches and pains and improve my fitness and flexibility. It’s from someone I highly respect – Dr. Kelly Starrett at The Ready State. If you don’t know Kelly, you should. He’s a Mobility and Movement coach for Olympic gold medalists, world champions, and pro athletes. He’s the Author of two New York Times bestselling
February 24, 2020
Hands down, the question I’m asked the most is how I “get it all done.” It’s true — with six kids, homeschooling, running several businesses, and prioritizing health, I have a lot on my plate. The truth is, there was a time not so long ago when I nearly dropped all of the plates I have spinning. I was headed for burnout, fast. Once I realized that all my work and businesses ran on systems, but my family and personal life did not, what I had to do became clear. I had to solve for everything that was creating the most stress in my life, and find solutions for those variables. Today I’m sharing everything I went through to find the systems that are working for me now. I still don’t do it all (not even close!) but I have found peace as I move through the many stages of motherhood and entrepreneurship. I think there are some common ways we can stay on top of the demands of modern life and run our lives, rather than the other way around. Episode Highlights: My Time-Saving Systems My process for identifying (and solving for) the key stressors in my life How I apply the 80/20 Rule for parenting, exercise, meal planning, business, and more My seasonal meal plans that made getting a healthy meal on the table so much easier Pantry ingredients I’m never without Why I let my kids wear the same clothes over and over (and over again) One area of life that I never compromise and why Why not taking responsibility for everything brought our family closer together And more! Resources I Mention Chili Pad or Ooler Four Sigmatic – Reishi Elixir Sauna Oura Ring Organifi – GOLD drink Thrive Market PaleoValley Primal Kitchen Vitamin D Brain Harmony CAR.O.L bike Blog Post: 6 Natural Sleep Remedies (You May Not Have Tried) Dr. Weil Podcast (With Breathing Technique) More From Wellness Mama How My Kid’s Capsule Wardrobe Simplified My Life (& Laundry) Overprotected Childhood: How Keeping Kids Safe is Actually Harming Them Why Balance Is a Moving Target & How I (Sometimes) Hit It My Parenting Rule to Foster Independence (& Save My Sanity) The Minimum Effective Dose for Wellness 315: Mindfulness for Moms With Ziva Meditation’s Emily Fletcher 309: How I Overcame Trauma (and Lost 50 Pounds) 289: Stoic Wisdom for Modern Life and Parenting With Ryan Holiday 147: Using Heart Rate Variability with HeartMath to Stop Stress & Improve Nervous System Health Do you have time-saving systems for your home and life? What works for you? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This episode is sponsored by Four Sigmatic… the reason I’m on shrooms (the legal kind) every day. They make a wide variety of superfood mushroom infused products from coffees and teas to elixirs and even chocolate that is infused with ten mushrooms! I have a shelf in my pantry just for four sigmatic products and keep pretty much off of them on hand. Some current favorites… my kids love the reishi infused cocoa, and I love that it helps them sleep! I also really enjoy their 10-mushroom blend which contains all of my favorites like chaga, cordyceps, reishi and even meshima. I add this to coffee, tea, or smoothies to get a daily dose of shrooms. As a listener of this podcast, you can save 15% by going to foursigmatic.com/wellnessmama and using the code “wellnessmama” This podcast is brought to you by Gaia herbs and their black elderberry syrup! I’ve been a big fan of Elderberry syrup for years and theirs is the best premade one I’ve found unless you want to make your own. You can experience for yourself why it is America’s Favorite Organic Black Elderberry Syrup! It is the #1 best-selling organic Black Elderberry syrup in the U.S. This time of year, it is a medicine cabinet stapl
February 20, 2020
My guest today is Emily Fletcher, founder of Ziva Meditation and author of the best-selling book Stress Less. Emily really caught my attention when we were chatting at an event about meditation. Meditating has never been the easiest thing for me, but something she said that day stuck with me. She said we meditate not to get good at meditation, but to get good at life. And that’s when I started actually wanting to learn to clear my mind and sit and do “nothing” for a while! Emily teaches leaders at Apple, Google, and Harvard Business School how to meditate… the question is, can she teach this Type-A mom? Episode Highlights on Ziva Meditation How a certain meditation technique can be 5x as restful as sleep for the brain Why one of the top doctors in the US says 15 minutes of meditation gives him an extra three hours of productivity a day The difference between meditation and mindfulness Why clearing the mind isn’t the point (oops!) How meditation can improve sleep, sex, and immune function Ways to incorporate meditation with kids for better sleep and calmer interactions The way terrible questions lead to terrible answers… and the ones to stop asking yourself internally And more! Resources We Mention Ziva Meditation Stress Less, Accomplish More: The 15-Minute Meditation Programme for Extraordinary Performance by Emily Fletcher The Fountainhead by Ayn Rand More From Wellness Mama 162: Meditation for Fidgety Skeptics & How to Be 10% Happier 141: How to Accept Yourself, Foster Community, & Be Unlimited with Dr. Mark Atkinson 313: The Tapping Solution to Reduce Anxiety, Stress, and Pain With Nick Ortner Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This episode is brought to you by Beekeepers Naturals – superfood products from the hive that help support your family’s health. Right now, their Propolis has been a lifesaver with all of the sniffles and coughs going around where we live. If you’re not familiar with it, Propolis is a resinous mixture that bees make in the hive and contains over 300 compounds including polyphenols and compounds that are antibacterial and a compound called pinocembrin that acts as an antifungal. Some studies have shown that propolis can speed wound healing. It’s natural antibacterial and antifungal properties also make it great for fighting the sniffles. At first sign of any sniffles, sore throat or coughing, I spray propolis in the throat and it almost always helps us bounce back quickly. I also use propolis before flying to avoid picking up anything on the plane. You can save 15% on propolis and all beekeepers naturals products at beekeepersnaturals.com/wellnessmama with the code wellnessmama This podcast is brought to you by Wellnesse… a new company I co-founded to tackle the toughest personal care products and create natural and safe products that work as well as conventional alternatives. I realized that even the most natural of my friends still used conventional toothpaste and shampoo because they weren’t willing to sacrifice quality. There are natural options and ones that work, but to find products that do both was almost impossible. We tackled the toughest first, creating the first and only natural toothpaste that is fluoride and glycerin free, and that has calcium and hydroxyapatite to uniquely support the mineral balance in the mouth. It also contains neem oil and green tea to support a healthy bacterial balance in the mouth and fight bad breath. Be the first to try it and our innovative natural hair care at wellnesse.com Katie: Hello and welcome to the Wellness Mama Podcast. I’m Katie with wellnessmama.com and I’m here with Emily Fletcher, who is the founder of Ziva Meditation and world
February 17, 2020
A look at the recipes on my blog shows that I consider meat to be an important part of a healthy diet. I realize this stance can be highly controversial given the poor diet, environment, and climate impact of commercial meat-raising practices. This is why I asked Anya Fernald — a leader in the high quality, organic, and premium food market — to talk to us today about a different (and better) way to approach this issue. Anya Fernald is the co-founder and CEO of Belcampo, which raises livestock on 27,000 acres of organic farmland in California. They follow regenerative farming practices that have the ability to revolutionize the entire industry into climate-positive operations. As one of Inc Magazine’s 100 Female Founders, one of the 40 under 40 by Food & Wine, and a regular judge on Iron Chef America since 2009, Anya is just a fascinating person to talk to about food and the food industry in general. I can’t wait to dive in! Episode Highlights With Anya Fernald How the environment of livestock and poultry is being manipulated to encourage rapid obesity The health repercussions of eating meat raised in this way Similarities between animal and human microbiomes Which labels you can trust when buying meat… and which ones mean nothing What studies say about meat-eating mothers vs. vegetarians The role of essential amino and fatty acids in the body (and yes, we get them from meat) The key component you might be missing from your meat-eating diet How conventional meat farming impacts the environment (hint: it’s not good) A better way to raise meat that is third-party tested to be carbon impact positive Why a regenerative farming revolution may be the key to raising quality meat and a healthier planet And more! Resources We Mention Belcampo Meat Co (get 20% off through April 17 with code WELLNESSMAMA20) Williams-Sonoma Belcampo Collections Bone Broth Collagen Glutathione On Food and Cooking: The Science and Lore of the Kitchen by Harold McGee Meat Market: Animals, Ethics, and Money by Erik Marcus The River Cottage Meat Book More From Wellness Mama 222: Why ButcherBox Is Bringing Back Grass-Fed Meat With Mike Salguero 310: Can Our Soils Heal Us? How Regenerative Agriculture and Home Gardens Can Improve Our Health 205: Everything You Need to Know About GMOs, Glyphosate, and Gut Health With Dr. Zach Bush 236: Facts vs. Myths About Blue Zones & Ways to Increase Longevity Are Organ Meats Healthy? Health Benefits of Grass-Fed Beef Grass-Fed Meat vs. Grain-Fed Meat Is a Plant-Based Diet Good for All of Us? How do you feel about eating meat? Any tips on finding a good source? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This podcast is sponsored by BLUblox. They create stylish and effective blue light blocking glasses for any time of day. There are several different options. Their BluLite lens is a clear lens designed for people who work under artificial light during the day, but they don’t want to look like they are wearing orange glasses. This one is designed to target the light that created digital eyestrain, migraines, headaches and more. Their SummerGlo lens steps it up a notch for those who are exposed to intense artificial light all day and/or who suffer from migraines, anxiety, depression and SAD by blocking the light that contributes to those conditions. For better sleep, their Sleep lens is a complete blue and green light blocking full red lens that is ideal for use after dark. When the sun goes down, the red glasses go on. The studies show that by blocking blue light, you can increase your melatonin production and improve sleep. And lastly, if you can’t create a perfectly dark sleep environment, their REMedy blackout sleep mask is the next best thing, blocking 100% of ligh
February 13, 2020
I’m here today with Nick Ortner, the CEO of The Tapping Solution, a company with a mission to bring tapping to the mainstream. What is tapping, you ask? Think of it as modern psychology meets ancient Chinese accupressure, but self-administered in the comfort of your home. I use it during times of stress or when I’m trying to derail a negative habit. It’s calming and has scientifically proven benefits. In this episode, Nick and I walk you through the science of tapping and how to try it for yourself. Also check out Nick’s app (linked in the resources), which I have on my phone. It has very simple tapping exercises that you can use for everything from stress to sleep, to pain, to emotional eating, to learning, to exercise, to fear of flying — literally everything! Episode Highlights: The Tapping Solution How pressure on certain parts of the body calms fight or flight response Why tapping is also called Emotional Freedom Technique (EFT) The incredible (science-backed) connection between mind and body How to recognize patterns of overwhelm that point to the places we are “stuck” in our heads and in our lives Why what you say to yourself is as important as tapping The mental and emotional component of chronic pain Guidance for using HRV as a measure for health How tapping works for anxiety, panic attacks, phobias, and more Connecting tapping with breathing for relaxation Specific techniques for tapping (even ones you can do in public) And more! Resources We Mention The Tapping Solution documentary Tapping App Book: The Tapping Solution for Manifesting Your Greatest Self: 21 Days to Releasing Self-Doubt, Cultivating Inner Peace, and Creating a Life You Love ACE (Adverse Childhood Experiences) study The Tapping Solution YouTube channel Tapping Summit More From Wellness Mama 311: Getting Unstuck From Self-Sabotage With Erin Pheil of MindFix 309: How I Overcame Trauma (and Lost 50 Pounds) 298: Getting Back to Happy With Marc and Angel Chernoff 212: How to Release Cravings and Emotional Eating With EFT Tips to Naturally Reduce Stress… Starting Now! EFT: How Tapping & Emotional Freedom Technique Work Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This podcast is brought to you by Gaia Herbs and their black elderberry syrup! I’ve been a big fan of elderberry syrup for years and theirs is the best pre-made one I’ve found. It is also the #1 best-selling organic black elderberry syrup in the U.S. This time of year, it is a medicine cabinet staple and immune season essential. Elderberry will help your family stay feeling well with the delicious immune elixir loved by adults and children alike. It is certified organic and concentrates the juice from 14.5 grams of elderberries in a single teaspoon, so it’s highly potent. It is made with just four clean whole-food ingredients and is vegan, dairy-free, gluten-free and soy-free, making it safe for most people. Black elderberry syrup is safe for the whole family and is formulated for adults and children age 1 and older. You can save on Gaia Herbs as a listener of this podcast by going to gaiaherbs.com/wellnessmama and use code WELLNESSMAMA at checkout for 20% off your first purchase. I am so excited to finally be able to share a top secret project I’ve been working on for years…this episode is sponsored by Wellnesse… a new company I co-founded to create safe, natural and obsessively tested products for families. You’ve heard that much of what you put on your body gets absorbed and goes into your body. We turned this idea on its head, creating products that aren’t just safe to put on your hair, skin and in your mouth, but that are beneficial because they contain things that your body needs. We start
February 10, 2020
Dr. Lyla Blake-Gumbs is a board-certified family and functional medicine physician with 22 years of clinical training and experience. I met Dr. Lyla when she joined SteadyMD, which I’ve shared about before. I knew I wanted to ask Dr. Lyla to be on the podcast when I learned she is an expert in women’s hormone health especially during the (often tough) time of life we know as menopause. This episode covers everything about menopause, from how to know when it’s approaching to concrete steps you can take to reduce undesirable symptoms along the way. We also talk about hormone replacement therapy and whether this the best or only option for women looking for hormonal support as they age. I’ll definitely be taking notes on this interview as I’m not an expert (yet!). I’m grateful to Dr. Lyla for being here to address a topic that affects so many women and isn’t talked about enough from a proactive perspective. Episode Highlights With Dr. Lyla Blake-Gumbs How to tell when menopause is approaching (and the age varies so widely) What happens to hormone levels during perimenopause The hidden role of testosterone in hormone balance Why the number of pregnancies you’ve had could affect your experience of menopause How to tell if you are estrogen dominant Which tests are most reliable for measuring hormone levels Exercise, diet changes, and supplements that can help What menopause has to do with cardiovascular health Modifications to your hormone support regimen if you have PCOS How hormone replacement therapy works (and whether it’s a good idea) And more! Resources We Mention Dr. Lyla Blake-Gumbs Steady MD Quiz Menstrual Cup Vitex Light Lamp More From Wellness Mama 109: Vaginal Health, Menopause, and Hormone Therapy With Dr. Anna Cabeca 234: The Keto-Green Way to Optimize Hormones & Libido With Dr. Anna Cabeca 168: A Proactive Approach to Aging and Sexual Health and Wellness With HealthWellnessMD Natural Alternatives to Hormonal Contraceptives Menstrual Cup: How to Use One for a Healthy, Eco-Friendly Period Natural Remedies for Menopause: How to Reduce Hot Flashes & Other Menopause Symptoms Symptoms of Vaginal Atrophy (& Natural Ways to Protect Vaginal Health) Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This podcast is sponsored by BLUblox. They create stylish and effective blue light blocking glasses for any time of day. There are several different options. Their BluLite lens is a clear lens designed for people who work under artificial light during the day, but they don’t want to look like they are wearing orange glasses. This one is designed to target the light that created digital eyestrain, migraines, headaches and more. Their SummerGlo lens steps it up a notch for those who are exposed to intense artificial light all day and who suffer from migraines, anxiety, depression and SAD by blocking the light that contributes to those conditions. For better sleep, their Sleep lens is a complete blue and green light blocking full red lens that is ideal for use after dark. When the sun goes down, the red glasses go on. The studies show that by blocking blue light, you can increase your melatonin production and improve sleep. And lastly, if you can’t create a perfectly dark sleep environment, their REMedy blackout sleep mask is the next best thing, blocking 100% of light while staying comfortable and is easy to sleep in! Code wellnessmama gives 15% off at blublox.com/wellnessmama for listeners of this podcast. This podcast is sponsored by XPT. You might have seen me mention this on Instagram as it’s something I’ve been implementing lately and here’s why. If you’re like most people you set a New Year’s resolution to be healthier, go on a
February 6, 2020
It’s so easy to get stuck in our own thoughts and insecurities, and so tough to break the cycle! Today’s episode is all about self-sabotage and how to remove mental roadblocks that are barriers to success or happiness. I am here with Erin Pheil, the founder of the MindFix Group, a program that has a track record of helping people get mentally unstuck and turn their lives around. Erin has an unheard-of 95% success rate at helping her clients to see measurable results in areas where they have been stuck for years. Today, Erin explains how to think ourselves out of toxic thoughts and habits and embrace a new way of thinking. I’ve worked with Erin myself and it was fascinating to see the mental changes that happened. It’s a powerful tool moms and kids could benefit from and I’m grateful to Erin for sharing her message with the world! Episode Highlights With MindFix How chronic pain launched her career The thoughts that warp our view of reality Ways to change a belief once you’ve internalized it Our brain’s process for archiving thoughts and ideas How to discover the foundation of our self-worth Stress hormones and what they have to do with the mind-body connection A side effect of “being strong” and “pushing through” The role of the subconscious in the brain (and how to unlock it) Filters we apply to life, and how to change our perspective And more! Resources We Mention The MindFix Group More From Wellness Mama 309: How I Overcame Trauma (and Lost 50 Pounds) 281: Building Resiliency, Mindset and Doing the Impossible With Joel Runyon 212: How to Release Cravings and Emotional Eating With EFT 282: An Electric Approach to Fitness, Rehabilitation, and Brain Health With NeuFit Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This episode is brought to you by Beekeepers Natural’s – superfood products from the hive that help support your family’s best health. Right now, their Propolis has been a lifesaver with all of the sniffles and coughs going around where we live. Propolis is a resinous mixture that bees make in the hive and contains over 300 compounds that we’ve identified including polyphenols and compounds that are antibacterial and a compound called pinocembrin that acts as an antifungal. Some studies have shown that propolis can speed wound healing. Its natural antibacterial and antifungal properties also make it great for fighting the sniffles. At first sign of any sniffles, sore throat or coughing, I spray propolis in the throat and it almost always helps us bounce back quickly. I also use propolis in my mouth before flying to avoid picking up anything on the plane. You can save 15% on propolis and all Beekeepers Naturals products at beekeepersnaturals.com/wellnessmama with the code wellnessmama This podcast is brought to you by Wellnesse, a new company I co-founded to tackle the toughest personal care products and create natural and safe products that work as well as conventional alternatives. I realized that even the most natural of my friends still used conventional toothpaste and shampoo because they weren’t willing to sacrifice quality. There are natural options and ones that work, but find products that do both was almost impossible. We tackled the toughest first, creating the first and only natural toothpaste that is fluoride and glycerin free, and that has calcium and hydroxyapatite to uniquely support the mineral balance in the mouth. It also contains neem oil and green tea to support a healthy bacterial balance in the mouth and fight bad breath. Be the first to try it and our innovative natural hair care at wellnesse.com Katie: Hello and welcome to “The Wellness Mama Podcast.” I’m Katie from wellnessmam
February 3, 2020
Today on the podcast we’re talking all about regenerative agriculture, what it is, and how to apply it to a home garden. By using these principles that rebuild and nourish the soil, you can grow nutrient-dense food for your family inexpensively and without a lot of time and effort. Leah Webb has worked in nutrition and gardening since 2009. She lives in the mountains of North Carolina with her husband and two children, and they are the reason she got started in homesteading, gardening, and cooking from scratch. Her diet and homegrown organic foods are part of her integrative approach to caring for her children, who suffer from food allergies and cystic fibrosis. Also check out Leah’s grain-free, sugar-free, dairy-free family cookbook which is a comprehensive guide for families interested in gracefully implementing a whole foods diet. Episode Highlights With Leah Webb The health struggles that brought Leah to the realization she needed to grow her own food How she learned the ropes of homesteading and gardening What’s been happening to our soil on a large scale, and how it’s affecting our food Nutritional differences between grain-fed and pastured/grass-fed animal products The 5 principles of regenerative farming (and how to apply them to a home garden) An easy way to dramatically reduce weeds How to grow a low-maintenance garden with maximum produce for minimum time Tips for improving soil quality through composting, cover crops, and more Whether eating meat hurts the environment Reasons to try gardening for yourself and tips for beginners And more! Resources We Mention Facebook: Leah M. Webb Instagram: @leah_m_webb Website: deeprootedwellness.com The Grain-Free, Sugar-Free, Dairy-Free Family Cookbook by Leah Webb Drawdown: The Most Comprehensive Plan Ever Proposed to Reduce Global Warming by Paul Hawken Butcher Box meats Misfits produce Biochar Soil Builder More From Wellness Mama How to Create the Best Garden Soil It’s Time to Bring Back Victory Gardens Organic Gardening 101: How to Start Your Own Backyard Garden Why Do Gardeners Live Longer? Backyard Farming: How to Homestead in the City Grass fed Meat vs. Grain fed Meat Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This podcast is brought to you by Four Sigmatic… my source for superfood mushrooms. They make delicious mushroom infused coffees, teas and elixirs that I use daily. From their lower caffeine coffee and coffee packets infused with lions mane that I drink in the morning, to chaga and cordyceps for focus while I work and Reishi to wind down at night… these products are a regular part of my routine. Here’s a tip… I’ve found that for deep sleep, a packet of reishi with a splash of macadamia milk and a tiny sprinkle of salt and a drop of stevia helps me get more deep sleep and I’ve seen this consistently and measurably in my sleep tracking. As a listener of this podcast, you can save 15% by going to foursigmatic.com/wellnessmama and using the code “wellnessmama” This podcast is brought to you by Radiant Life Catalog. Radiant Life is a woman-owned, family-run online health and wellness company specializing in food-based supplements, nutrient dense foods, eco-friendly housewares and water filtration and purification. After spending over 20 years in the health industry, Radiant Life realized that one of the overlooked components of wellbeing is access to clean, healthy and hydrating water. Now, they have a range of water filters that fix this for every type of house and budget from counter top to under counter and even whole house filter like the one we have. Their systems are crafted with a health and wellness focus. They improve the taste and smell of water but, more importantly,
January 30, 2020
Today I’m opening up and sharing about my own inner journey over the past year and how that led to dramatic physical changes without major diet and exercise changes. If you’d told me a few years ago that something like that was even possible, I would not have believed you. My journey involved realizing firsthand just how connected the mind and body are. I could do all the healthy things I wanted, but ultimately I had to dig deep and learn how to address the mental and emotional aspects I’d ignored for so long. I’ll share what worked for me and the resources that helped along the way. What worked for me might not work for someone else, but we can share and inspire each other! The Wellness Mama Weight Episode Highlights The trauma my body couldn’t forget My biggest obstacles to healing, and how I found a way forward Ways we self-protect as a result of emotional and physical wounds Natural ways to stimulate the vagus nerve (and why you’d want to) Why I decided to play instead of exercise How I uncovered and corrected my nutrient deficiencies The power of tapping for retraining the mind/body connection How my view of health and body image has changed Tools, apps, books, experts, and other advice that helped me most How to talk to our kids about difficult topics (especially our daughters) Why I chose to share right now And more! Resources I Mention RENPHO scale Sauna – Barrel or Infrared Oura Ring (Save $50 at this link) Align Podcast Brittany Watkins Supplements That Helped Resveratrol Vitamin D Choline Inositol Phosphatidyl choline Riboflavin Vitamin B1 Books I Read Braving the Wilderness by Brene Brown (and all Brene Brown books) The Body Keeps the Score by Bessell Van Der Kolk Fearless Living, Change Your Life in 30 Days, and other books by Rhonda Britten Favorite Apps Diet Bet Zero Fasting Heads Up Health Dashboard The Tapping Solution Have you ever gone through a major personal transformation? How did you get “unstuck”? Please join me in the conversation and leave a review on iTunes or drop me a comment or question! Read TranscriptChild: Welcome to my Mommy’s podcast. This episode is sponsored by Fabletics, my go-to source for all types of athletic wear. Fabletics creates clothing that’s made to inspire physical activity in any type of setting. Moreover, Fabletics always aims to create fashionable, on-trend workout clothing at an exceptional price point. Their mantra is ‘Live Your Passion- every day.’ And Fabletics is your ‘one stop shop’ for affordable athletic wear. They have yoga, running, gym gear, sports bras, shoes, accessories and more. In fact, I am wearing leggings and a jacket from them right now as I record this. Here’s how it works… After taking a super quick, 60 second style quiz, you’ll receive a personalized showroom of pieces specifically catered towards your own unique style. This takes the guesswork out of what styles are best suitable for you and with just a few clicks, Fabletics is doing all the homework for you. Right now, you also get 2 leggings for only $24 ($99 value) as a VIP by going to fabletics.com/wellnessmama. I personally love (and am currently wearing) the high waisted powerhold leggings and they have some really cute new patterns with cut outs and designs that I am loving. That price is less than half of just a sports bra at some other brands, and just as good of quality. Also, here is a pro tip – make sure you enter your email address at the end of the quiz, as you’ll receive exclusive monthly discounts and the inside scoop about new collections that haven’t been released yet. You will always get free shipping on all orders $49 or more! There is international shipping available. Best part is that there is NO commitment to purchase monthly. All designs are done in-house so you can’t find these piec
January 27, 2020
You’ve heard me talk about the importance of optimizing our circadian rhythm with food and light, but as women there’s another rhythm we all know well… that monthly cycle that fogs our brains, gets our food cravings going, and plays havoc with our emotions! It ruins everything, right? Well, Alisa Vitti is here today to change how we think about periods and all that comes with it! Alisa is a women’s hormone and functional nutrition expert and an absolute pioneer in women’s biohacking. After her own difficult journey healing her PCOS, she created a true menstrual health care platform based on functional medicine principles. It’s called FloLiving or the MyFLO app and using these programs has made a tremendous difference in how I approach my daily life. Alisa’s message is that with the right education, tools, and support, a women’s hormonal cycle can be a powerful advantage that guides us to daily rhythms and habits that allow us to thrive. You’re going to love her and this episode! Episode Highlights on FloLiving The (shocking) percentage of women today dealing with hormonal health issues Which six systems of the body hormones control The four key stages of the menstrual cycle and how our brains and bodies adapt to each Infradian rhythm: what it is and why it’s just as important as circadian Why medical research is so lacking when it comes to women’s health The right way to do intermittent fasting if you’re in your childbearing years Stories we tell ourselves about our hormones and emotions… and how to rewrite them to our advantage The reasons women need to approach health and biohacking much differently from men How to match the foods you eat to the stage of your cycle for sustained energy and mood Science and cycle backed ways to manage stress and get out of fight-0r-flight mode What to do if you have irregular cycles, PCOS, or are on the pill And more! Resources We Mention FloLiving MyFLO App In the FLO: Unlock Your Hormonal Advantage and Unlock Your Life by Alisa Vitti WomanCode: Perfect Your Cycle, Amplify Your Fertility, Supercharge Your Sex Drive, and Become a Power Source by Alisa Vitti Daughters of the Earth: The Lives and Legends of American Indian Women by Carol Niethammer Vagina: A New Biography by Naomi Wolf Women Who Run With Wolves: Myths and Stories of the Wild Woman Archetypes by Clarissa Pinkola Estes Oura Ring More From Wellness Mama 80: What Your Monthly Cycle Reveals About Your Hormones With Alisa Vitti 196: How the Modern World Is Changing Our Hormones (& How to Create a Balance Plan) 226: Science-Backed Reasons to Ditch the Pill (& What to Do Instead) With Dr. Jolene Brighten 294: Using Targeted Nutrition to Alleviate Hormone Related Issues With Dr. Chris Masterjohn 104: Uncovering the Root Causes of PCOS, Endometriosis, and More Menstrual Cup: How to Use One for a Healthy, Eco-Friendly Period How to Use Fertility Monitors to Space or Avoid Pregnancy Natural Alternatives to Hormonal Contraceptives 10 Tips to Help Balance Hormones Naturally Do you have a question we didn’t cover, or a tip to share? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This podcast is sponsored by BLUblox. They create stylish and effective blue light blocking glasses for any time of day. Their BluLite lens is a clear lens designed for people who work under artificial light during the day, but they don’t want to look like they are wearing orange glasses. This one is designed to target the light that creates digital eyestrain, migraines, headaches and more. Their SummerGlo lens steps it up a notch for those who are exposed to intense artificial light all day and who suffer from migraines, anxiety, depression and SAD by blocking the light that contrib
January 23, 2020
The way our skin looks and feels as we age isn’t determined just by genetics, or what cream we use, or how much we stay out of the sun! In many ways it is a reflection of everything we put into our bodies. Today, Dr. Emilia Javorsky returns to the podcast to tell us how to really nurture skin from the inside out by feeding it the right foods and nutrients. Dr. Emilia is a physician-scientist who specializes in dermatology and skin health. She works in early-stage life sciences ventures and leads an artificial intelligence and medicine initiative with the Future Society. She’s also a TEDx speaker, part of “Forbes” 30 under 30 Class of 2017 in Healthcare, and a member of the World Economic Forum’s Global Shaper Community. It’s incredible to get to ask someone of her credentials all of my skin health questions… if you think of something I missed, let me know in the comments below! Episode Highlights With Emilia Javorsky Does sugar make our skin sag? What place natural sugars like fruit have in our diets The effect food allergies or intolerances can have on the skin Science-backed supplements to help with anti-aging Skin symptoms that point to vitamin deficiencies The best forms of vitamin C for skin health Whether topical products really do what they claim Benefits of astaxanthin, collagen, biotin, and vitamin A for skin And more! Resources We Mention Emilia Javorsky – LinkedIn Sundaily Astaxanthin Collagen Biotin Vitamin C EWG Skin Deep Database More From Wellness Mama 266: Decoding Skin Health, Eczema, Acne, and More With Jennifer Fugo 241: Biohacking for Moms, Anti-Aging & Raising Amazing Kids With Ben Greenfield 156: Natural Ways to Improve Skin With Andy Hnilo of Alitura Naturals Why I Eat My Sunscreen to Protect Skin From the Inside Out Benefits of Collagen for Skin and Hair Ascorbic Acid: Vitamin C Benefits, Sources & Cautions DIY Vitamin C Serum Astaxanthin: Why I Take It Daily (Especially In Summer!) Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This podcast is sponsored by BLUblox. They create stylish and effective blue light blocking glasses for any time of day. Their BluLite lens is a clear lens designed for people who work under artificial light during the day, but they don’t want to look like they are wearing orange glasses. This one is designed to target the light that created digital eyestrain, migraines, headaches and more. Their SummerGlo lens steps it up a notch for those who are exposed to intense artificial light all day and who suffer from migraines, anxiety, depression and SAD by blocking the light that contributes to those conditions. For better sleep, their Sleep lens is a complete blue and green light blocking full red lens that is ideal for use after dark. When the sun goes down, the red glasses go on. The studies show that by blocking blue light, you can increase your melatonin production and improve sleep. And lastly, if you can’t create a perfectly dark sleep environment, their blackout sleep mask is the next best thing, blocking 100% of light while staying comfortable and is easy to sleep in! Code wellnessmama gives 15% off at blublox.com/wellnessmama This podcast is brought to you by Wellnesse, a new company I co-founded to tackle the toughest personal care products and create natural and safe products that work as well as conventional alternatives. I realized that even the most natural minded of my friends still used conventional toothpaste and shampoo because they weren’t willing to sacrifice quality. There are natural options and ones that work well, but to find products that do both was almost impossible. We tackled the toughest first, creating the first and only natural toothpaste that is fluoride and glycerin free
January 20, 2020
Dr. Ann Shippy is a powerhouse on a very important mission to help people across the world live their healthiest lives using cutting-edge science, really specific research, and genetic information to treat the root causes of disease. She left engineering to attend the University of Texas medical school and is now board-certified in internal medicine and a certified functional medicine physician with a practice in Austin, Texas. If you live there, I cannot recommend her highly enough. While there are so many topics I would love to talk to Dr. Ann about, today we’re focusing on her personal story that got her into medicine in the first place. Ann noticed a significant decline in health despite a healthy lifestyle, and after much trial and tribulation traced it back to mold in her home. Now that she’s better, we go really deep into her hard-won expertise on mold exposure, mycotoxins, and what you can do if you suspect mold problems in your home. Episode Highlights With Ann Shippy How Ann discovered mold sickness was crippling her health Which mold tests work, which tests don’t, and how to interpret the results The types of mold (stachybotrys, chaetomium, wallemia, ochratoxin, penicillium, etc.) and why they’re not all the same Sources of mycotoxins, what they are, and how they can damage DNA The difference between mold and mildew How to choose a good mold inspector Why a musty smell isn’t the only indicator of mold Special precautions to take around children or the elderly Suspect places in your home or hotel where mold might be growing Ann’s take on fasting, sweating, supplements, and other natural ways to support the body’s natural detoxification And more! Resources We Mention AnnShippyMD.com Mold Toxicity Workbook: Assess Your Environment & Create a Recovery Plan by Ann Shippy Shippy Paleo Essentials: A Medical Blueprint for Health by Ann Shippy Mold Handout/Fact Sheet Real Time Lab Mold Testing Great Plains Lab Mold Testing Bulletproof Coffee Glutathione ProLon The Longevity Diet by Dr. Valter Longo A Wrinkle in Time Tales of Wonder More From Wellness Mama 255: Dr. Valter Longo on a Fasting Mimicking Diet and Increasing Healthspan Water Fasting Benefits, Dangers & My Personal Experience 8 Sauna Benefits for Body and Mind The Master Antioxidant: Glutathione Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This episode is sponsored by Four Sigmatic… the reason I’m on shrooms (the legal kind) every day. They make a wide variety of superfood mushroom infused products from coffees and teas to mushroom elixirs and even chocolate that is infused with ten mushrooms! I have a shelf in my pantry just for Four Sigmatic products and keep pretty much off of them on hand. Some current favorites… my kids love the reishi infused cocoa, and I love that it helps them sleep! I also really enjoy their 10 mushroom blend which contains all of my favorites like chaga, cordyceps, reishi and even meshima. I add this to coffee, tea, or smoothies to get a daily dose of shrooms. As a listener of this podcast, you can save 15% by going to foursigmatic.com/wellnessmama and using the code “wellnessmama” I am so excited to finally be able to share a top secret project I’ve been working on for years…this episode is sponsored by Wellnesse… a new company I co-founded to create safe, natural and obsessively tested products for families. You’ve heard that much of what you put on your body gets absorbed through your skin and goes into your body. We turned this idea on its head, creating products that aren’t just safe to put on your hair, skin and in your mouth, but that are beneficial. We started with the toughest first, creating the first of
January 16, 2020
With over 1300 posts on Wellness Mama, I think I’ve tried just about every diet, supplement, workout, and health tool out there! Today I thought I’d do something a little different and share how I’ve filtered through all that to settle on my personal health non-negotiables. My views have definitely changed on many things, while others continue to be so important (like good sleep when I can get it!). Sometimes I’m hesitant to share exactly what I do because health is not one-size-fits-all, and what is best for me might not be for you! But since so many of you have asked, in this episode I’ll walk you through a typical day in my life — what I eat, drink, think, do, and don’t do! Here we go… and please let me know your daily routines in the comments! It’s a great big health world and we can learn from each other! 🙂 Episode Highlights: A Day in the Life of Katie Wells The #1 goal I’m working on right now The metric I apply to decide what health info to act on (and what to tune out) What a Minimum Effective Dose is and how I try to apply the 80/20 principle in all areas of life My non-negotiables for a healthy lifestyle What I think the reason is for my recent weight loss (over 50 pounds!)… and it’s not what you would expect The foods and superfoods I make sure to get in my diet Personal strategies for keeping health routines ultra-simple and easy to follow Why I don’t eat every day Why keto didn’t totally work for me (and considerations for women on keto) Health experts and resources I trust and use most What I used to do that I don’t anymore And more! Resources I Mention SteadyMD – my online doctor Rhonda Patrick – favorite researcher Tim Ferriss Mark Sisson – The Minimum Effective Dose Dr. Alan Christianson – my thyroid doctor (and his book The Adrenal Reset Diet) Nutrition Genome – the genetic test I base a lot of my health decisions on (like cutting back on saturated fat) Aaron Alexander Barrel Sauna (the one I have) Clearlight Sauna – Infrared Zero fasting app Dr. Satchin Panda – Circadian Theory of Health video The Longevity Diet by Dr. Valter Longo CAR.O.L bike Oura Ring – my favorite tracker Chili Pad – how I stay cool at night More From Wellness Mama 296: Why AI-Assisted High-Intensity Training Is the Next Exercise Frontier With CAR.O.L 255: Dr. Valter Longo on a Fasting Mimicking Diet and Increasing Healthspan 273: The Power of Movement for Mind and Body With Aaron Alexander of The Align Podcast 172: How to Understand Your Genes to Personalize Your Diet With Nutrition Genome 135: Understanding Genetic Testing, Epigenetics & Genetic Polymorphisms with Dr. Ben Lynch The Adrenal Reset Diet Book Review Water Fasting Benefits, Dangers & My Personal Experience 8 Sauna Benefits for Body and Mind Ice Bath Benefits: How Cold Therapy Improves the Body and the Brain How to Do a Ketogenic Diet (& Is It Safe for Women?) Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This episode is sponsored by Fabletics, my go-to source for all types of athletic wear. Fabletics creates clothing that’s made to inspire physical activity in any type of setting. Moreover, Fabletics always aims to create fashionable, on-trend workout clothing at an exceptional price point. Their mantra is ‘Live Your Passion- every day.’ And Fabletics is your ‘one stop shop’ for affordable athletic wear. They have yoga, running, gym gear, sports bras, shoes, accessories and more. In fact, I am wearing leggings and a jacket from them right now as I record this. Here’s how it works… After taking a super quick, 60 second style quiz, you’ll
January 13, 2020
I met Travis Brewer on my trip to Finland with Four Sigmatic, and let’s just say he made an impression! Forget the subfreezing temperatures and snow everywhere… Travis did handstands and backflips on pretty much everything… from sleds to towers to bridges! Outside of Finland, Travis is literally a fitness ninja who is on a mission to spread positive energy in the world by inspiring people to move. His incredible skills led him to become a finalist on the hit TV show “American Ninja Warrior” on NBC, “Shark Tank” on ABC, and the World Calisthenics Championship Battle of the Bars. This is an episode kids would love as well, so have them listen in! Episode Highlights With Travis Brewer How Travis found his real passion… and came to be known as a ninja! The fascinating discipline of “Parkour” (kids will like this one!) What our bodies learn through play (and why it’s not just for kids) What Acroyoga (partner-based yoga) is like…and why Travis chose an alligator for a partner once! (he’s crazy!) How to learn mental toughness for overcoming obstacles in life and business Places you can go to get more movement A different way to approach bodyweight exercise The world records Travis has beaten And more! Resources We Mention Travis Brewer Pi Movement Acroyoga National Ninja League Hunter Fitness Books Travis Recommends Autobiography of a Yogi Stealing Fire Books by Tim Ferriss The Seven Spiritual Laws of Success by Deepak Chopra Conversations With God More From Wellness Mama 273: The Power of Movement for Mind and Body With Aaron Alexander of The Align Podcast 202: How Footwear Affects Posture, Alignment, & Movement With Gordon Hay From ALINE 302: 5 Ways to Move for Improved Posture, Sleep, and Health With Align Method 267: Solving Joint Pain & Why Sports Aren’t Good for Kids With Hunter Fitness 106: Why to Stop Doing Kegels & Squat Instead with Katy Bowman 190: The Easiest Way to Track HRV, Sleep, and Movement With Oura Ring How to Improve the Vestibular System with Sensory Swings & Activities Benefits of Inversion Therapy (& How to Do It at Home) 11 Convincing Health Benefits of Sweating Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This podcast is brought to you by Four Sigmatic… my source for superfood mushrooms. They make delicious mushroom infused coffees, teas and elixirs that I use daily. From their lower caffeine coffee and coffee packets infused with lions mane that I drink in the morning, to chaga and cordyceps for focus while I work and Reishi to wind down at night… these products are a regular part of my routine. Here’s a tip… I’ve found that for the best sleep, a packet of reishi with a splash of macadamia milk and a tiny sprinkle of salt and a drop of stevia helps me get more deep sleep and I’ve seen this consistently and measurably in my sleep tracking. As a listener of this podcast, you can save 15% by going to foursigmatic.com/wellnessmama and using the code “wellnessmama” This podcast is sponsored by XPT. You might have seen me mention this on Instagram as it’s something I’ve been implementing lately…here’s why. If you’re like most people you set a New Year’s resolution to be healthier, go on a diet or to start working out. We do things like lift weights, run, bike, hike, and watch what we eat. But, a lot of us will overlook the most basic activity of all, BREATHING. Validated by top fitness experts, performance breathing is the most overlooked activity that can do more to help you get active, perform better and recover. And I’ve got the easy solution for you in just 5 to 10 minutes per day! It’s the XPT Li
January 9, 2020
It’s not every day you get to sit down with one of your personal role models! Gabrielle Reece is not only a volleyball legend but an inspirational figure for girls and women everywhere. You may already know Gabby as a former professional beach volleyball player and Nike’s first female spokeswoman, but in this episode, you’ll also get to know her as an entrepreneur, an amazing mom of 3, and a dedicated wife of 20 years. What I appreciate most about Gabby is the positive message she sends to women everywhere about a healthy body image, the importance of relationships, and creating your own definition of success. Episode Highlights With Gabby Reece Ways to help teenagers learn healthy self-love and body image Why freedom is key to motivation Strategies for raising kids who learn to be independent Why being a good role model doesn’t mean being perfect Characteristics of a healthy relationship and marriage Ways to model good communication and conflict resolution in a family The role of sports in the family How Gabby approaches exercise and fitness today (and how you can train with her) The benefits of cold plunge A powerful mental switch that can lighten any mom’s load And more! Resources We Mention XPTLife.com My Foot Is Too Big for the Glass Slipper: A Guide to the Less Than Perfect Life by Gabrielle Reece Becoming Supernatural: How Common People Are Doing the Uncommon by Dr. Joe Dispenza Stillness Is the Key by Ryan Holiday The Oxygen Advantage: The Simple, Scientifically Proven Breathing Techniques for a Healthier, Slimmer, Faster, and Fitter You by Patrick McKeown Found My Fitness (Rhonda Patrick) Barrel Sauna Clearlight Sauna 8 Sauna Benefits for Body and Mind Ice Bath Benefits: How Cold Therapy Improves the Body and the Brain More From Wellness Mama 250: Sustainable Fitness, Cork, and Benefits of Rolling With Addie Conner 267: Solving Joint Pain & Why Sports Aren’t Good for Kids With Hunter Fitness 273: The Power of Movement for Mind and Body With Aaron Alexander of The Align Podcast 302: 5 Ways to Move for Improved Posture, Sleep, and Health With Align Method Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This episode is brought to you by Beekeepers Naturals, superfood products from the hive that help support your family’s best health. Right now, their Propolis has been a lifesaver with all of the sniffles and coughs going around where we live. Propolis is a resinous mixture that bees make in the hive and contains over 300 compounds including polyphenols and compounds that are antibacterial including one called pinocembrin that acts as an antifungal. Some studies have shown that propolis can speed wound healing. It’s antibacterial and antifungal properties also make it great for fighting the sniffles. At first sign of any sniffles, sore throat or coughing at our house, I spray propolis in the throat and it almost always helps us bounce back quickly. I also use propolis before flying to avoid picking up anything on the plane. You can save 15% on propolis and all Beekeepers Naturals products at beekeepersnaturals.com/wellnessmama with the code wellnessmama. I am so excited to finally be able to share a top secret project I’ve been working on for years…this episode is proudly sponsored by Wellnesse… a new company I co-founded to create safe, natural and obsessively tested products for families. You’ve heard that much of what you put on your body gets absorbed through your skin and goes into your body. We turned this idea on its head, creating products that aren’t just safe to put on your hair, skin and in your mouth, but that are beneficial. We started with the toughest first, creating the first of its kind natural toothpaste that is f
January 6, 2020
Aaron Alexander returns with tips on how to get more movement in your life with a few simple changes in your daily routine. Aaron is a manual therapist and movement coach who helps the world’s best athletes, celebrities, and everyone in between to relieve pain, increase strength, and optimize their movement. Today we talk more about his Align Method™ and dive even deeper on how to leave a sedentary lifestyle behind by designing a life that supports (and challenges!) both mind and body on a daily basis. Episode Highlights With Align Method What science tells us about the mind-body connection behind all movement How the way your body moves shapes your mental state and how you feel The top 3 things most people get wrong when it comes to movement The difference between movement and exercise How to design homes and schools to give kids more opportunities to move Why the best chair may be no chair at all Ways to guard against injury in daily life Best positions for deep, supportive sleep Specific movements to do during and after pregnancy And more! Resources We Mention AlignPodcast.com Book: The Align Method: 5 Movement Principles for a Stronger Body, Sharper Mind, and Stress-Proof Life by Aaron Alexander Also Mentioned: Aubrey Marcus Ida Rolf, Rolfing Structural Integration Yoga swing Idiocrasy TED Talk, “Your Body Language May Shape Who You Are” by Amy Cuddy Sitting Kills by Joan Vernikos Muscles and Meridians: The Manipulation of Shape by Philip Beach The Body Keeps the Score by Bessel van der Kolk MD Shoulder Pain? The Solution and Prevention by John Kirsch Albert Mehrabian studies More From Wellness Mama 273: The Power of Movement for Mind and Body With Aaron Alexander of The Align Podcast 221: Natural Movement, Sustainable Fitness, and Lifelong Health With Dr. Mark Cucuzzella 250: Sustainable Fitness, Cork, and Benefits of Rolling With Addie Conner 88: Pregnancy Exercise, Diastasis, and Pelvic Floor Health with Lorraine Scapens 202: How Footwear Affects Posture, Alignment, & Movement With Gordon Hay From ALINE 20: Exercise, Movement & Pelvic Floor Health How to Build a Treehouse for Fun & Exercise How to Improve the Vestibular System with Sensory Swings & Activities Backyard Ideas to Keep Kids Playing Outside All Summer Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This episode is sponsored by Fabletics, my go-to source for all types of athletic wear. Fabletics creates clothing that’s made to inspire physical activity in any type of setting. Moreover, Fabletics always aims to create fashionable, on-trend workout clothing at an exceptional price point. Their mantra is ‘Live Your Passion- every day.’ And Fabletics is your ‘one stop shop’ for affordable athletic wear. They have yoga, running, gym gear, sports bras, shoes, accessories and more. In fact, I am wearing leggings and a jacket from them right now. Here’s how it works… After taking a super quick, 60 second style quiz, you’ll receive a personalized showroom of pieces specifically catered towards your own unique style. This takes the guesswork out of what styles are best suitable for you and with just a few clicks, Fabletics is doing all the homework for you. Right now, you also get 2 leggings for only $24 ($99 value) as a VIP by going to fabletics.com/wellnessmama. I personally love (and am currently wearing) the high waisted powerhold leggings and they have some really cute new patterns with cut outs and designs that I am loving. That price is less than half of just a sports bra and some other brands, and just as good of quality. Also, here is a pro tip – make sure you enter your email address at the end of the quiz, as you’ll receive exclusive month
December 30, 2019
I’m here today for a fascinating conversation with Matt Maruca who is a researcher, a teacher, and an entrepreneur in the field of photobiology, or the study of how light affects health. After suffering from poor health and chronic fatigue since the age of 14, Matt chose to skip the beaten path of higher education to start his own business and solve his health problems through research and self-education. He is now only 20 years old and travels the world studying and teaching about the relevance of light in human health. He founded his own company, RA Optics, which provides tools for optimizing our exposure to light, like blue light protection glasses. In this episode, Matt and I go deep on how artificial light can be beneficial or harmful, why we need sunlight, and so many other fascinating topics! Episode Highlights With Matt Maruca What mitochondrial dysfunction is (and what it has to do with increasing rates of chronic disease) How all life evolved from and depends on light The way light affects circadian rhythm, sleep patterns, and hormones Artificial light and how it’s affecting our bodies Exposure to sunlight: does it really cause cancer? The way sunlight interacts with the brain Why you may want to think twice about wearing sunglasses or contact lenses How to manipulate light to help improve health and performance The right way to use blue light blocking glasses And more! Resources We Mention RAOptics.com (use the code WELLNESSMAMA for 10% off) Blue Light Blocking Glasses Iris software Clearlight Sauna Joovv Vitamin D Books Matt Recommends Light in Shaping Life: Biophotons in Biology and Medicine The Influence of Ocular Light Perception on Metabolism in Man and in Animal Going Somewhere: Truth About a Life in Science by Andrew Marino The Razor’s Edge The Conquest of Gaul by Julius Caesar More From Wellness Mama 94: Low Level Red Light Therapy for Cellular Health and Healing 189: How Red Light Therapy or Photobiomodulation Works & How to Get the Benefits With Joovv 209: Sun Protection and Anti-Aging From the Inside Out With Polypodium Leucotomos 217: Do Saunas Work? Understanding the Benefits With Sunlighten Founder Connie Zack How Photobiomodulation Therapy Can Improve Skin, Hair, Metabolism & Thyroid Why I Wear Blue Light Blocking Glasses (at Night) Manipulating Blue Light to Improve Health Are You Getting Enough Vitamin D? Sunscreen Safety: SPF, UVA, UVB, Oxybenzone & Vitamin D How I Reduced My Cortisol Levels Naturally With Food & Light How to Fix Leptin Resistance to Control Weight, Cravings & More Have you ever thought about your light “diet”? Do you have questions I can pass on to Matt? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well! Read TranscriptChild: Welcome to my Mommy’s podcast. This episode is brought to you by Joovv red light therapy. I’ve used red light therapy to support my skin, hair and health for years. Also called photobiomodulation, it works by using very specific wavelengths of red light that support cellular function in various ways. I personally noticed the effects on my thyroid function, on skin elasticity and how clear my skin was, and on hair growth, which was a huge benefit after losing hair in the early stages of thyroid disease and after pregnancy. Joovv has a variety of sizes from a small handheld unit that is great for face, joints and on the go all the way up to full size wall units that can even be used in doctor and chiropractor offices. Go to joovv.com/wellnessmama to learn more and check out all the options. This episode is brought to you by Kion and their Kion clean energy bar. Finding good snacks is tough and finding snacks that are healthy, contain important nutrients and that kids love can be an uphill battle. Many of the so-called healthy snacks contain sugar or processed ingredients or lack nutr
December 23, 2019
Happy holidays to you and your family! I hope you’re having a wonderful week. Today I’m coming to you solo to share a super exciting, big announcement about a project I have been working on for over a decade and can finally share with you! I recently co-founded a new company called Wellnesse, and we’ve created a line of personal care products based on the recipes I’ve been making and perfecting in my kitchen for a decade. Most importantly, I want to take this opportunity to say how grateful I truly am that you spend your time with me as part of the Wellness Mama community. Many of you have been listening or reading since I started this journey, and I’m so honored. From my family to yours, Merry Christmas and our warmest wishes for the New Year! Episode Highlights: Wellnesse & the Best of 2019 Why what you put on your body is as important as what you eat What I learned about the personal care product industry: what’s in our products & whether the FDA can really protect you Why I choose toothpaste as one of the first Wellnesse products (and why it doesn’t contain fluoride) The ingredients we chose for our toothpaste, shampoo, and conditioner… and what is coming next! Earth-safe packing options and why this is so important Why 2019 was a bit of a rollercoaster for me, and how it ended up A look back at Finland and what I learned from my icy plunge! My surprise 50-lb weight loss and what I attribute it to (hint: it’s not diet or exercise!) The personal motto that carried me through this year And more! Resources We Mention Wellnesse.com Just Thrive Probiotics Favorite Podcasts of 2019 290: Braving Dark Night of the Soul and Learning to Own Yourself With Kelly Brogan 294: Using Targeted Nutrition to Alleviate Hormone Related Issues With Dr. Chris Masterjohn 289: Stoic Wisdom for Modern Life and Parenting With Ryan Holiday 267: Solving Joint Pain & Why Sports Aren’t Good for Kids With Hunter Fitness 245: Ari Whitten on Fighting Fatigue and Anxiety With Sauna, Hormesis, NRF2 & Sun Exposure 227: Using the Metabolism Reset Diet to Support Liver Health With Dr. Alan Christianson 226: Science-Backed Reasons to Ditch the Pill (& What to Do Instead) With Dr. Jolene Brighten Best Books I’ve Read in 2019 Anything by Ryan Holiday (The Daily Stoic) The Four Agreements The Art of Learning The Untethered Soul The Align Method: 5 Movement Principles for a Stronger Body, Sharper Mind, and Stress-Proof Life What do you think of my big announcement? What are you most excited to try? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This episode is brought to you by Four Sigmatic, my source for superfood coffees, teas and elixirs that contain powerhouse mushrooms for better performance, sleep and health. I’ve been asked several times what the name means and it’s a cool story. Basically, if you put all the foods in the world on a scale from bad to good, many would fall in the middle as average. The farther you get away from the average, the more rare it is, and the more “sigmas” it has. Only 50 superfoods in the world qualify as four sigmas away from the average… these are the best of the best, the highest quality, and the products Four Sigmatic uses in their products. My favorites are the coffee with lions mane in the morning, reishi elixer or reishi cocoa at night to wind down, and any of their other products in between. My kids love their chai and superfood hot cocoa but I’d recommend all of their products. Save 15% on any order with the code wellnessmama at foursigmatic.com/wellnessmama This podcast is brought to you by Radiant Life Catalog. Radiant Life is a woman-owned, family-run online health and wellness company specializing in food-based supplem
December 16, 2019
I am here talking with Joe and Serenity Carr, the husband and wife team that co-founded Serenity Kids Baby Food. I knew I had to help them get the word out when I heard they were making a pre-packaged baby food that was low sugar and contained plenty of healthy fats. Finally! I know moms everywhere have been wanting this for a long time. In this episode, we go deep on what’s in normal baby food and how we can do better for our own family. We also delve into the world of regenerative agriculture and the environmental mission since Joe and Serenity have worked hard to have the best sourcing possible. This is a fun one… here we go! Episode Highlights With Serenity Kids Why Joe and Serenity founded Serenity Kids and how the road as entrepreneurs has been so far The nutritional sins of conventional baby food… and what Joe and Serenity found in their research What babies really need nutritionally (hint: fat!) and which first foods are best for baby The controversial place of grains in a baby’s diet Why Joe and Serenity only use meat from regenerative farms The stringent standards they use to source ingredients What small family farms are doing to help fight climate change And more! Resources We Mention Serenity Kids Use code wellnessmama for 15% off your first order More From Wellness Mama Guide to Healthy Baby Food Baby Products You Actually Need (& What You Can Live Without) Healthy Finger Foods for Toddlers (Even Picky Ones) Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This podcast is brought to you by Radiant Life Catalog. Radiant Life is a woman-owned, family-run online health and wellness company specializing in food-based supplements, nutrient dense foods, eco-friendly housewares and water filtration and purification. After spending over 20 years in the health industry, Radiant Life realized that one of the overlooked components of wellbeing is access to clean, healthy and hydrating water. Now, they have a range of filters that fix this for every type of house and budget from counter top units to under counter and even whole house like the one we have. Their systems are crafted with a health and wellness focus. They improve the taste and smell of water but, more importantly, they remove a wide range of potentially harmful contaminants. They also have an in-house water expert available all the time to guide you through the system selection process and answer all of your questions via phone or email. Their systems are also designed and built in the USA and really high quality. Go to radiantlife.com/wellnessmama and get $200 off a Whole House or 14-Stage Water System with the code WMPODCAST. This podcast is sponsored by Beekeepers Naturals – my source for amazing superfood bee products that keep my family healthy! I always keep Beekeepers Naturals products on hand and in my pantry, especially their amazing propolis spray. I don’t travel without it and always have it on hand. If you’re not sure what this is, Propolis is a protective substance bees make by collecting plant and tree resins. It is used to line the hive walls, where it functions as the immune system of the hive by protecting everyone inside from outside germs. There is good reason why bees are such big fans of this. As nature’s defender, propolis contains over 300 powerful natural compounds renown for helping to support immunity and protecting wellbeing. Their natural propolis spray is my go-to at the first sign of scratchy throat or sniffles. I also keep their bee pollen, B powered superfood honey and B.LXR brain support on hand for nutrition support and my kids think their cocoa honey is the best treat ever. Check out all of their products at beekeepersnaturals.com/wellnessmama.. I recommend the family pac
December 9, 2019
We could all use a little help when it comes to figuring out this crazy ride called life! Today I have the pleasure of sitting down with two of my favorite personal development and life hack coaches, Marc and Angel Chernoff. Because of their ideas on success and happiness (and how to combine the two) they have been recognized by Forbes, the New York Times, and more. Marc and Angel have co-authored two incredible books, Getting Back to Happy and 1000 Little Things That Happy Successful People Do Differently. They also travel, speak, and teach people all over the globe their proven strategies for getting unstuck in order to find lasting happiness and success. My favorite thing about Marc and Angel is how they get deep and address how to get through those really tough phases and transitions of life. Whether you are facing relationship changes, the loss of a loved one, job changes, depression or just having trouble figuring out what’s got you down, there’s something in this episode for you. Episode Highlights With Marc and Angel Chernoff How Marc and Angel came to create a blog on happiness… even though they were anything but in the beginning Their journey from rock bottom to personal development coaches, and how they took the first step Simple strategies to stay afloat in hard times The power of our thoughts and how to wire our brains for more productive thinking Why daily rituals can ground us, and which matter most Tips for staying consistent when building new habits Respectful and productive ways to support self-improvement in a marriage or relationship And more! Resources We Mention MarcandAngel.com 1000+ Little Things Happy Successful People Do Differently Getting Back to Happy Other Books Marc & Angel Recommend The Four Agreements by Don Miguel Ruiz The Power of Now by Eckhart Tolle The Road Less Travelled by M. Scott Peck Man’s Search for Meaning by Viktor Frankl Books by Wayne Dyer Books by Byron Katie How have you made it through hard times? What helped the most? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This podcast is brought to you by Fabletics, my go-to place for quality affordable athletic gear that is trendy and fun. They have yoga, running, gym gear, sports bras, shoes, accessories and more. If you’ve never tried Fabletics, I highly recommend starting at their collections page so you can see trending pieces. Fabletics also releases brand new styles, collections and prints every month! And pro tip – if you guys become a VIP with Fabletics, you’ll get up to 50% off regular pricing and instant access to their latest collections. Plus the best part is that there’s NO commitment to order on a regular basis – you can skip any month. Before I forget, Fabletics is offering my listeners an incredible deal you don’t want to miss: Get 2 leggings for only $24 ($99 value) when you sign up for a VIP. Just go to Fabletics.com/wellnessmama to take advantage of this deal now. That’s Fabletics.com/wellnessmama to get 2 leggings for only $24. Also free shipping on orders over $49. International shipping is available and there is absolutely no commitment when you purchase your first order! Today’s podcast is sponsored by one of my favorite companies… Four Sigmatic. I love all of their delicious coffees, teas and elixirs and they are such a part of my daily routine that I can’t even remember the last time a day went by when I didn’t consume at least one of their products. With both caffeine free and naturally caffeinated options like coffee and matcha combined with superfood mushrooms like chaga, cordyceps and reishi. Their drinks are functional and delicious and I notice a difference when I don’t drink them. My normal routine i
December 2, 2019
In her years of practice, Dr. Terry Wahls has helped thousands of people fight incredible odds. If you haven’t heard her story, prepare to be amazed. In 2000, Dr. Terry was diagnosed with multiple sclerosis. Her health deteriorated, leaving her in a wheelchair and dependent on medication. She fought back with years of medical training and good old fashioned research. What she found was a way forward based entirely on radical diet and lifestyle changes. Now, she’s healthy, active, and even rides her bike work! Dr. Terry is now a sign of hope for countless others like her facing debilitating and chronic disease. Today we talk today about how the Wahls Protocol has far-reaching benefits not just for MS but for a whole variety of conditions including type 2 diabetes, obesity, rheumatoid arthritis, systemic lupus, fibromyalgia, and even traumatic brain injury. Episode Highlights With Dr. Terry Wahls Dr. Terry’s response to her devastating MS diagnosis in 2000 (and how she is today!) Why a healthy diet for one person may be unhealthy for another How to get more vegetables in your diet, and which ones to eat The most common inflammatory foods to avoid Limitations (and benefits) of the paleo and ketogenic diets Dietary modifications everyone with an APOE-e4 gene should make The role of intermittent fasting Key factors for success when pursuing a lifestyle change How to help kids love healthy food And more! Resources We Mention TerryWahls.com The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles (book) The Wahls Protocol Cooking for Life (cookbook) Books Dr. Wahls Recommends The Nature Cure: A Doctor’s Guide to the Science of Natural Medicine Man’s Search for Meaning Jaws: The Story of a Hidden Epidemic More From Wellness Mama 295: Health Foods That Are Actually Making Us Sick With Dr. Gundry of the Plant Paradox 194: Longevity, Autoimmunity, & Plant-Based Diets With Nora Gedgaudas 107: Improve Your Brain to Avoid Alzheimer’s, Dementia, & Memory Loss With Dr. Perlmutter 116: How to Reboot Your Metabolism Using the Keto Reset Diet With Mark Sisson How to Reverse MS Symptoms with the Wahls Protocol Egg Substitutes for Cooking and Baking Have you read Dr. Wahl’s book? What did you think? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This podcast is brought to you by the Kion Clean Energy Bar. We all know that finding healthy snacks for you and your kids is no simple task. Most snacks, even the so-called “healthy” ones, are high in sugar, have poor nutrient quality, and will leave you and you feeling tired or hungrier than you were before. That’s why my friends at Kion created the Kion Clean Energy Bar, a delicious, all-natural, snack that will satisfy your appetite and give you stable, long-lasting energy. My kids love these and I love that Kion bars are made from all real-food ingredients like coconut, almonds, and chia. They have zero refined sugar. They have a lot of healthy fats and clean protein to fuel the body and brain. They are naturally gluten, dairy, and soy-free. They contain electrolytes, vitamins, and minerals. And even though they are chocolate, they won’t melt in the heat or freeze in the cold. And they have a delicious chocolatey flavor and crunchy texture that you and your kids are gonna love. You can get 15% off of the Kion Clean Energy Bar by going to getkion.com/wellnessmama and using code MAMA15 at checkout. This episode is brought to you by Fabletics. They make cute and high quality athletic wear available to everyone and they’ve been my go-to place to shop for workout gear for years. I find myself constantly switching up my workout routine, from lifting weights and swimming, to currently training for a 5K wi
November 25, 2019
Today we’re honing in on the science of high intensity interval training, which is the science-supported idea that you can get more benefit from a short, intense workout than from a 45-minute run, if you do it right. I’m here with Ratna Singh, a mom of two and co-founder of a new startup called CAR.O.L, which sounds like a personal name but actually stands for Cardiovascular Optimization Logic. Ratna and her team have found a way to combine artificial intelligence and an exercise bike to create a highly effective HIIT interval training session. We’re going to go deep on the benefits of this kind of AI-assisted exercise, how it can improve your heart rate variability and other health markers, and all kinds of fun stuff! Episode Highlights: CAR.O.L High Intensity Training How Ratna got her inspiration from sci-fi movies like Space Odyssey The ways your body changes on a molecular level when you exercise Why you should know your VO2 max score as a measure of fitness and heart health What makes the CAR.O.L bike and workout so different How it delivers maximum muscle fatigue in only two 20 second bursts! The role of glycogen depletion in optimizing your workout What studies show about the benefits of high intensity or HIIT workouts (and whether there are risks) Ways the program adjusts itself to your fitness level and even mood Ratna’s take on a healthy diet and the benefits of intermittent fasting And more! Resources We Mention CAR.O.L (use code wellnessmama for $150 off) Oura Ring Clearlight Sauna Barrel Sauna More From Wellness Mama 282: An Electric Approach to Fitness, Rehabilitation, and Brain Health With NeuFit 255: Dr. Valter Longo on a Fasting Mimicking Diet and Increasing Healthspan 117: Fitness at Any Age with Flipping 50s Debra Atkinson 182: Why You Need to Exercise Differently If You Have Autoimmune Disease (& How) With Autoimmune Strong 147: Using Heart Rate Variability with HeartMath to Stop Stress & Improve Nervous System Health 93: How to Avoid the Most Common Fitness Mistakes Women Make 273: The Power of Movement for Mind and Body With Aaron Alexander of The Align Podcast 286: Create a Dashboard for Your Life With Dan Pardi From Human OS Tabata Workout: The Powerful 4-Minute System That Works 8 Fun Ways to Exercise As a Family Easy At Home Workouts for Moms Can Intermittent Fasting (Skipping Meals) Make You Healthier? Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast This episode is brought to you by Four Sigmatic… my source for superfood coffees, teas and elixirs that contain powerhouse mushrooms for better performance, sleep and health. I’ve been asked several times what the name means… and it’s a cool story…Basically, if you put all the foods in the world on a scale from bad to good, many would fall in the middle as average. The farther you get away from the average, the more rare it is, and the more “sigmas” it has. Only 50 superfoods in the world qualify as four sigmatic away from the average… these are the best of the best, the highest quality, and the products Four Sigmatic uses in their products. My favorites are the coffee with lions mane in the morning, reishi elixer or reishi cocoa at night to wind down, and any of their other products in between. My kids love their chai and superfood hot cocoa but I’d recommend all of their products. save 15% on any order with the code wellnessmama at foursigmatic.com/wellnessmama This podcast is sponsored by Joovv red light therapy. This cutting edge photobiomodulation therapy uses red light in very specific wavelengths to support the body in various ways. I first discovered red light therapy when researching ways to support my thyroid and to help combat the hair loss I
November 18, 2019
I am here today with one of the most requested podcast guests ever. Dr. Steven Gundry MD is a renowned heart surgeon, four-time “New York Times” bestselling author and physician-scientist. He’s a leading expert on the lectin-free diet as the key to reversing disease and increasing longevity, and he explains in his book The Plant Paradox. We go into many different topics, including autoimmune disease and how to reverse it, how to keep your family healthy, and the science of APOE-4 genes. Dr. Gundry practices medicine still seven days a week with his waitlist-only clinics, which have a 95% reversal rate for autoimmune disease. No question, this is one of my favorite episodes that I have done, and I hope that you will enjoy it as much as I did! Episode Highlights With Dr. Gundry What lectins are and why they should be avoided A surprising and easy way to destroy harmful lectins in food What Dr. Gundry thinks of the keto and carnivore diets The truth about fruit and how to consume it the right way Ways to support the microbiome from the inside out Why we should all consume a liter of olive oil per week! The one type of beans that is safe to consume out of the can How to reverse autoimmune disease and test negative for biomarkers Why cancer loves fructose and how to reduce cancer risk Why resistant starch is importnat The reason what you don’t eat is more important than what you do Supplements we can all benefit from The core parts of a healthy diet according to Dr. Gundry Yet another reason to love your Instant Pot And more! Resources We Mention The Plant Paradox. The Longevity Paradox, and other books by Steven Gundry The Botany of Desire by Michael Pollan Beautiful Swimmers: Watermen, Crabs and the Chesapeake Bay Baruka nuts Eden canned beans Instant Pot Ben Greenfield article on Dr. Gundry Olive Oil More From Wellness Mama 186: Carnivore Diet, Ketosis, Macros, & Diet Variation With Dr. Anthony Gustin 236: Facts vs. Myths About Blue Zones & Ways to Increase Longevity 194: Longevity, Autoimmunity, & Plant-Based Diets With Nora Gedgaudas The Importance of Soaking Nuts & Seeds Are Sprouted, Soaked, & Fermented Grains Healthy? Is a Plant-Based Diet Good for All of Us? 9 Lessons We Can All Learn From Blue Zones Olive Oil Benefits (& How to Choose One that Isn’t Fake!) Are you convinced there are dangers to a plant-base diet? What would you ask Dr. Gundry? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This episode is brought to you by Fabletics. They make cute and high quality athletic wear available to everyone and they’ve been my go-to place to shop for workout gear for years. I find myself constantly switching up my workout routine, from lifting weights and swimming, to currently training for a 5K with my kids. I always find cute gear that fits my activity. Here’s how it works… After taking a super quick, 60 second style quiz, you’ll receive a personalized showroom of pieces specifically catered towards your own unique style. Right now, you can get 2 leggings for only $24 ($99 value) as a VIP at fabletics.com/wellnessmama. This includes my favorite – the high waisted powerhold leggings that is flattering – even in all the places I have a little loose skin from past pregnancies. A tip – Make sure you enter your email address at the end of the quiz, as you’ll receive exclusive monthly discounts and the inside scoop about new collections that haven’t been released yet. Again, check out fabletics.com/wellnessmama and grab the deal while you can and check out my favorite powerhold leggings while they’re still in stock as styles change monthly. This episode is brought to you by Kion and their Kion clean energy bar. Finding good snacks is
November 11, 2019
Chris Masterjohn is one of those people you never want to stop talking to, so although he’s been on the podcast before, my list of questions for him might be longer than the first time! Chris Masterjohn holds a PhD in Nutritional Sciences from the University of Connecticut and his understanding of the intricate relationship between diet, genetics, and other important health factors is astounding. Today Chris and I will tackle some female-focused questions and look at how nutrients play a role in hormone balance, menstrual cycles, PCOS, sex hormones, and more. Also, don’t forget to check out Chris’s Nutrition 101 course below as well as his “Ultimate Cheat Sheet” for testing nutritional status. This is a great place to start understanding your own nutrient deficiencies and how to correct them. Episode Highlights on Targeted Nutrition One small change that may fix hormonal acne and teenage acne The surprising thing you probably don’t know about calcium that may be hurting you A few universal nutrition principles that apply to all of us The baseline things you need to know to start personalizing your diet and lifestyle How much protein we actually need and from what sources The reason processed foods are bad for your parathyroid How B5, cholesterol, and sex hormones play together and why you may need more B5 for this reason The real deal about niacin How to naturally increase NAD levels and why you’d want to A major thing to watch out for with niacin supplementation And more! Resources We Mention ChrisMasterjohnPhD.com Vitamins and Minerals 101 Course Nutritional Status: The Ultimate Cheat Sheet Vitamin D More From Wellness Mama 265: With Hormones, Normal Isn’t Always Normal With Dr. Shawn Tassone 292: Transformational Nutrition From the Inside Out With Cynthia Garcia 104: Uncovering the Root Causes of PCOS, Endometriosis, and More 172: How to Understand Your Genes to Personalize Your Diet With Nutrition Genome 91: Are IVs the Answer to Modern Nutrient Deficiencies with Dr. Craig Koniver 79: Using Naturopathic Medicine to Beat Hormone Imbalance & Nutrient Deficiencies Top 10 Signs & Symptoms of Magnesium Deficiency Are You Getting Enough Vitamin D? Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This podcast is sponsored by Fabletics… my go-to source for quality affordable athletic wear. This company was co-founded by Kate Hudson with a mission to bring trendy athletic wear to everyone at affordable prices. Here’s how it works… After taking a super quick, 60 second style quiz, you’ll receive a personalized showroom of pieces specifically catered towards your own unique style. Right now, you can get 2 leggings for only $24 ($99 value) as a VIP at fabletics.com/wellnessmama. This includes my favorite – the high waisted powerhold leggings that are so flattering – even in all the places I have a little loose skin from past pregnancies. Make sure you enter your email address at the end of the quiz, as you’ll receive exclusive monthly discounts and the inside scoop about new collections that haven’t been released yet. Again, check out fabletics.com/wellnessmama and grab the deal while you can and check out my favorite powerhold leggings while they’re still in stock as styles change monthly. This podcast is brought to you by the Kion Clean Energy Bar. We all know that finding healthy snacks for you and your kids is no simple task. Most snacks, even the so-called “healthy” ones, are high in sugar, have poor nutrient quality, and will leave you and you feeling tired or hungrier than you were before. That’s why my friends at Kion created the Kion Clean Energy Bar, a delicious, all-natural, snack that will satisfy
November 4, 2019
My guest Dr. Rick Henriksen is a concierge medicine doctor with SteadyMD, my favorite online source of health care for our family. Dr. Rick is also Whole 30 founder Melissa Urban’s personal physician, which means he has an in-depth understanding of how diet affects health and a functional medicine approach to solving health problems. Before coming to SteadyMD, Dr. Rick served on the faculty of the University of Utah’s School of Medicine. He also holds a master’s degree in Public Policy in the area of health. We’re going to dive deep into the state of health care today and why concierge medicine was the right way for him to move forward. Episode Highlights With Dr. Rick Henriksen Why he left a successful practice to become a concierge medicine doctor with SteadyMD The approach he takes with families and new patients What you need to know about magnesium and vitamin D How billing practices affect the delivery of service Why compassion belongs in healthcare (and how Dr. Rick is bringing it back) The most frequent health complaints in Dr. Rick’s practice and what most of them have in common Two supplements almost everyone should take Root causes of stress and why it takes a deeper look to find them Simple and realistic strategies for getting better sleep How to get started with a concierge doctor And more! Resources We Mention SteadyMD Sleep With Me App Magnesium Valerian root More From Wellness Mama 174: How to Save Money and Get Better Healthcare With SteadyMD 284: Why Healthcare Sharing May Be the Future of Medicine With KNEW Health 270: You Don’t Need More Sleep, You Need Better Sleep With ChiliPad 224: How to Use Sound and Music to Optimize Focus and Sleep With Brain.fm Tips to Naturally Reduce Stress… Starting Now! Natural Ways to Get Better Sleep (Even If You’re a Mom!) Why Personalized Concierge Medicine Is the Future of Health What questions do you have for Dr. Rick? Please let us know by dropping a comment below or leave us a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read Transcriptbefore and Child: Welcome to my Mommy’s podcast. Today’s podcast is sponsored by one of my favorite companies… Four Sigmatic. I love all of their delicious coffees, teas and elixirs and they are such a part of my daily routine that I can’t even remember the last time a day went by when I didn’t consume at least one of their products. With both caffeine free and naturally caffeinated options like coffee and matcha combined with superfood mushrooms like chaga, cordyceps and reishi. Their drinks are functional and delicious and I notice a difference when I don’t drink them. My normal routine is to drink coffee with Lions Mane in the morning, I’ll sip on cordyceps or chaga while I work during the day and reishi to wind down at night. My kids also love the reishi cocoa and it helps them sleep better. Check out all of their products and save 15% on any order with the code wellnessmama at foursigmatic.com/wellnessmama This podcast is brought to you by Radiant Life Catalog. Radiant Life is a woman-owned, family-run online health and wellness company specializing in food-based supplements, nutrient dense foods, eco-friendly housewares, water filtration and purification. After spending over 20 years in the health industry, Radiant Life realized that one of the overlooked components of wellbeing is access to clean, healthy and hydrating water. Now, they have a range of water filters that fix this for every type of house and budget from counter-top units to under counter and even whole house like the one we have. Their systems are crafted with a health and wellness focus. They improve the taste and smell of water but, more importantly, they remove a wide range of potentially harmful contaminants. They also have and in-house water expert is available all the time to guide you thr
October 28, 2019
I’d call Cynthia Garcia a true mentor of mine and someone I look up to in every way. Cynthia founded the Institute of Transformational Nutrition, which is where I got my MCHC certification. I love that now I get to share her with you! Today we’re going to talk about how the key to weight loss and personal health goes deeper than biology and has a powerful spiritual and emotional side. The Institute of Transformational Nutrition offers certifications in nutrition and health coaching. They make it easy to turn an interest in health into a career by equipping you with a proven coaching process. I love that they are such a powerful force for good in the world, as well as an amazing tool for us moms who might want a flexible work-from-home option. You’ll find all of the links to Cynthia’s fully state-licensed programs below, her favorite books, and more. Episode Highlights: Cynthia Garcia on Transformational NutritionCynthia’s tough but inspiring personal story of how she worked through abuse, depression, and thoughts of suicide What led Cynthia to try (and succeed) at health coaching The two things we need to do to remember who we are How to recognize and escape a victim mentality Why dieting is about more than what we eat How to understand the emotional needs that drive our choices A truly holistic approach to weight loss that addresses mind, body, and soul Tips for raising healthy kids How Cynthia started a fully state-licensed school for health coaching And more!Resources We MentionTransformationalNutrition.com Certified Nutrition Health Coach Program Master Certified Health Coach Program The Hungry Hottie Cookbook by Cynthia Garcia You Can Heal Your Life by Louise Hay A Journey of Awakening by Ram DassMore From Wellness Mama291: How to Create Your Ideal Family, Career, and Life With Kion CEO Angelo Keely 87: How to Stop Emotional Eating (From a Nutritionist Who Lost 100 Pounds!) 172: How to Understand Your Genes to Personalize Your Diet With Nutrition Genome 95: The Science of Sustainable Weight Loss with Bright Line 199: How Diet Directly Affects Mental Health With Autumn Smith of Paleovalley 162: Meditation for Fidgety Skeptics & How to Be 10% Happier 249: How to Harness Energy & Create Success From the Inside Out With Suzy Batiz of Poo~Pourri How to Fix Leptin Resistance to Control Weight, Cravings & More Help! Am I Addicted to Food? How to Implement Nutrition ChangesHave you ever considered health coaching? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This podcast is brought to you by the Kion Clean Energy Bar. We all know that finding healthy snacks for you and your kids is no simple task. Most snacks, even the so-called “healthy” ones, are high in sugar, have poor nutrient quality, and will leave you and you feeling tired or hungrier than you were before. That’s why my friends at Kion created the Kion Clean Energy Bar, a delicious, all-natural, snack that will satisfy your appetite and give you stable, long-lasting energy. My kids loves these and I love that Kion bars are made from all real-food ingredients like coconut, almonds, and chia. They have zero refined sugar. They have a lot of healthy fats and clean protein to fuel the body and brain. They are naturally gluten, dairy, and soy-free. They contain electrolytes, vitamins, and minerals. And even though they are chocolate, they won’t melt in the heat or freeze in the cold. And they have a delicious chocolatey flavor and crunchy texture that you and your kids are gonna love. You can get 15% off of the Kion Clean Energy Bar by going to getkion.com/wellnessmama and using code MAMA15 at checkout. This podcast is brought to you by Radiant Life Catalog. Radiant Life is a woman-owned, family-run online health and wellness c
October 21, 2019
I’m really looking forward to this conversation today! Angelo Keely is one of my most inspiring and favorite friends, and I admire him so much both personally and professionally. Angelo is the CEO of Kion, a lifestyle supplement and functional food company he founded along with Ben Greenfield. I love their coffee, energy bars, and so many other products and I know you will too, especially once you hear about the passion and heart behind the company. Angelo’s list of accomplishments and passions can be a little intimidating! He’s a Yogi, a beatboxer, and a multi-instrumentalist. He has lived on three continents and speaks multiple languages, performs on stage with top 40 artists, and (most importantly) created the marriage and family of his dreams. But at the heart of it, Angelo is a creator. He intentionally designs, strategizes, and executes his dreams for work, adventure, health, and family and uses a special loop system to do it. He’s teaching us all about that system today and how we can apply it in our homes and businesses, too. There’s also a special discount code for Kion below… don’t miss it! Episode Highlights With Angelo KeelyHow Angelo turned his life experiences into lessons that shaped his future What “Kion” means and how Angelo turned his passion for health into a thriving company The skills needed to be an entrepreneur (and how to apply an entrepreneurial spirit to anything) Ways we can help equip our kids for future success A smarter way to set goals that fits the way we learn naturally Angelo’s creative loop system: how it works and how you can do it too Practical strategies to turn dreams into reality And more!Resources We MentionGetKion.com (Use code MAMA15 for 15% off a purchase. Excludes bundles and coffee. 1x use per customer.) Kion coffee Kion bars Ben Greenfield Fitness Letters to a Young PoetMore From Wellness Mama254: Business, Lifestyle, and Routines With The Skinny Confidential 289: Stoic Wisdom for Modern Life and Parenting With Ryan Holiday 197: The Opposite of Being Spoiled: Raising Financially Responsible Kids With Ron Lieber 240: How Ethical Businesses Are Changing the World With Thrive Market Founder Nick Green 101: Critical Thinking in a Social Media World (What You Didn’t Learn in History Class) 85: How to Raise an Entrepreneur: Nurturing Risk Takers, Problem Solvers, & Change Makers Why We Are Creating a Business Incubator for Our Kids (And How) How to Create a Morning Routine (That Lasts)Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptThis episode is brought to you by Joovv red light therapy. I’ve used red light therapy to support my skin, hair, and health for years. This type of therapy is also called photobiomodulation, it works by using very specific wavelengths of red light that support cellular function in various ways. I personally noticed the effects on my thyroid function, on skin elasticity, how clear my skin was, and on hair growth, which was a huge benefit after losing hair in the early stages of thyroid disease and after each pregnancy. Now Joovv has a variety of sizes from a small handheld unit that is great for face, joints and on the go all the way up to full-size wall units that can even be used in doctor and chiropractor offices. Go to joovv.com/wellnessmama to learn more and check out all the options. This episode is sponsored by Nui Cookies which are low carb, ketogenic, gluten-free and low glycemic with no added sugars or artificial sweeteners. They’re delicious and made with natural ingredients. Despite tasting like sugar-laden cookies you would find in a store, they won’t raise your blood sugar or lead to a sugar crash. With flavors like chocolate chip, peanut butter, and snickerdoodle, they have the taste of
October 14, 2019
Today we’re going in a different direction but it’s one more closely related to physical health than we often realize. I am here with Dr. Kelly Brogan, MD, whom you have heard from before. (See the show notes below for her first episode.) She’s board-certified in psychiatry, psychosomatic medicine, and integrative holistic medicine and specializes in root cause resolution as an approach to psychiatric syndromes and symptoms (not to mention graduating from Cornell and M.I.T.) Dr. Kelly has a lot of fascinating things to say about the anxiety, depression, and mental health struggles so many women face. She’s reframing the entire conversation and has authored the New York Times bestselling book A Mind of your Own as well as the children’s book A Time for Rain. She’s also co-editor of the landmark (and much-needed) textbook Integrative Therapies for Depression. In this conversation, we get super vulnerable about life changes that come with being a mother and something she calls a dark night of the soul. We all have a lot to share with each other on this topic I’m sure, so please chime in and let me know if you can related and what you think in the comments. Learning to Own Yourself: Episode HighlightsWhy we might need to reframe the stories we’ve learned about birth, mothering, and the emotional realm What the dark night of the soul is How to know if this is what you’re facing Why symptoms can be a beautiful invitation The things we all have things where we love to be “right about being wrong” How emotions get coded physically in the body Whether men experience anything similar And more!Resources We MentionKellyBroganMD.com Books by Byron Katie Anatomy of an Epidemic by Robert Whitaker The More Beautiful World Our Hearts Know Is Possible by Charles Eisenstein Conversations With God by Neale Donald WalschMore From Wellness Mama90: A Mind Of Your Own: Tackling Mental Illness and Fixing Hormones with Dr. Kelly Brogan 196: How the Modern World Is Changing Our Hormones (& How to Create a Balance Plan) 288: Breakthrough Solutions for Anxiety, Depression and PTSD With Apollo Founder Dr. David Rabin 83: Beating Postpartum Depression & Pelvic Floor Care with Dr. Jolene Brighten 230: Chalene Johnson on How to Protect Your Mindset & Live a Balanced Life 289: Stoic Wisdom for Modern Life and Parenting With Ryan Holiday 122: A Healthy Baby Is NOT the Only Thing That Matters (& Is Home Birth Safe?) Why Balance Is a Moving Target & How I (Sometimes) Hit It Shattering Six Common Pregnancy and Childbirth FearsHave you or a loved one been affected by a “dark night of the soul”? Join the conversation! Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This podcast is sponsored by Fabletics… my go-to source for quality affordable athletic wear. This company was co-founded by Kate Hudson with a mission to bring trendy athletic wear to everyone at affordable prices. Here’s how it works… After taking a super quick, 60 second style quiz, you’ll receive a personalized showroom of pieces specifically catered towards your own unique style. Right now, you can get 2 leggings for only $24 ($99 value) as a VIP at fabletics.com/wellnessmama. This includes my favorite- the high waisted powerhold leggings that are so flattering – even in all the places I have a little loose skin from past pregnancies. Make sure you enter your email address at the end of the quiz, as you’ll receive exclusive monthly discounts and sales and the inside scoop about new collections that haven’t been released yet. Again, check out fabletics.com/wellnessmama and grab the deal while you can and check out my favorite powerhold leggings while they&rsquo
October 7, 2019
Today’s guest, Ryan Holiday, has been on my dream list of interviews for a long time. He is the best-selling author of many books including Ego is the Enemy, The Obstacle is the Way, and his newest Stillness is the Key, along with the Daily Stoic, a book I read one page from each morning. Ryan’s ideas have changed the way I parent, and I think you’ll see why after this episode! Episode Highlights With Ryan HolidayLearn how Ryan and Katie both dropped out of college at 19 and why The core ideas of stoicism including that we don’t control what happens to us, we only control how we respond Core stoic virtues of wisdom, justice, courage, and temperance How ancient stoic ideas are applicable to modern life and parenting The importance of a mindset shift about obstacles Why to never waste a trigger How to go from obstacles being bad to seeing them as beneficial And more!Resources We MentionDailyStoic.com DailyDad.comBooks by Ryan HolidayStillness Is the Key The Obstacle Is the Way (With Tim Ferriss) Ego Is the Enemy The Daily Stoic JournalMore From Wellness Mama281: Building Resiliency, Mindset and Doing the Impossible With Joel Runyon 230: Chalene Johnson on How to Protect Your Mindset & Live a Balanced Life 223: Mindset for Moms & Tips to Get More Done & Stress Less This Year 206: Your Parenting Mojo on Why We Need to Let Our Kids Take More Risks 8 Life Lessons to Learn From ChildrenDid you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. Today’s podcast is sponsored by one of my favorite companies… Four Sigmatic. I love all of their delicious coffees, teas and elixirs and they are such a part of my daily routine that I can’t even remember the last time a day went by when I didn’t consume at least one of their products. With both caffeine free and naturally caffeinated options like coffee and matcha combined with superfood mushrooms like chaga, cordyceps and reishi. Their drinks are functional and delicious and I notice a difference when I don’t drink them. My normal routine is to drink coffee with Lions Mane in the morning, cordyceps or chaga while I work during the day and reishi to wind down at night. My kids also love the reishi cocoa and it helps them sleep better. Check out all of their products and save 15% on any order with the code wellnessmama at foursigmatic.com/wellnessmama This podcast is brought to you by Magic Spoon Cereal. I know, I know… never thought you’d hear me recommend cereal, did you? That’s because almost every cereal out there is full of refined sugars and grains and often GMO ingredients and dyes. Yet, Americans certainly love it! In fact, the average American consumes 100+ bowls a year, and that number accounts for people like me who don’t consume any at all! Now, cereal lovers can rejoice that there is a high protein, low carb, grain-free, gluten-free, nothing artificial, childlike cereal for grown ups. With 12 g of protein per bowl and only 3 g of carbs it tastes like the cereal you remember but without the sugar high or the guilt! Check out magicspoon.com/wellnessmama for all the details. Katie: Hello and welcome to the Wellness Mama podcast. I’m Katie from wellnessmama.com. And today’s guest, Ryan Holiday, has been on my dream list of interviews for a long time. He is the bestselling author of many books, including “The Obstacle is the Way,” “Ego is the Enemy” and his newest “Stillness is the Key” that just released. He also wrote “The Daily Stoic” and its companion journal, which is a book I read every morning. I read one page corresponding to the day and it’s had a big impact on my life. He’s a prolific writer. He’s also writt
September 30, 2019
I’m going to go ahead and say it: this is one of my favorite interviews I’ve ever done to date! You definitely need an open mind for this one. We’re talking about a breakthrough technology could change the way we manage, treat, and actually fix things like anxiety, treatment-resistant depression, PTSD, and other conditions. I’m here with Dr. David Rabin, the chief innovation officer, co-founder and co-inventor at Apollo Neuroscience. Apollo is the first wearable system to improve focus, sleep, and access to meditative states by delivering gentle layered vibrations to the skin. Since Dr. Rabin has also spent the last 10 years studying the impact of chronic stress in humans, I figure he’s a great person to also brainstorm with about ways to improve your own sleep, your children’s sleep, and your heart rate variability, which is one of the things most linked to health. Episode Highlights With David RabinWhy Dr. Rabin became so interested in mental health and the topic of stress in particular The single biggest factor in any type of recovery and healing How he figured out a way to “trick” the body into feeling safe What heart rate variability (HRV) is and why we are coming to know it as an important health marker The risks associated with low HRV… and ways to raise it Why pyschedelics might be the answer for stopping PTSD and other pyschiatric conditions for good MDMA and what it does for the brain and the emotions What the FDA trials show so far about these controversial medicines How the Apollo wearable balances the nervous system in real time (without drugs!) Why Dr. Rabin thinks psychiatrists are not just for the mentally ill And more!Resources We MentionApollo (wearable device) David Rabin, MD Oura RingMore From Wellness Mama162: Meditation for Fidgety Skeptics & How to Be 10% Happier 147: Using Heart Rate Variability With HeartMath to Stop Stress & Improve Nervous System Health 110: How Vibrational Frequencies Affect Our Daily Lives 262: Dr. Andrew Weil on Integrative Medicine, Reducing Inflammation & Most Important Factors for Health 190: The Easiest Way to Track HRV, Sleep, and Movement With Oura Ring Tips to Naturally Reduce Stress… Starting Now!Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This episode is brought to you by Four Sigmatic, creator of all things superfood mushrooms and founded by my favorite Finnish Fun guys. I love all of their products, and in fact, I’m sipping their Reishi hot cocoa as I record this. These superfood mushrooms are always a part of my daily routine with their coffee + lions mane or coffee + cordyceps in the morning for energy and focus without as much caffeine as coffee to their chaga and cordycepts in the afternoon for antioxidants and immunity and the Reishi elixir at night for improved sleep. They also just released skin care that so clean you not only can eat it…. But its encouraged. Their charcoal mask has activated charcoal to clarify, chaga and cacao for an antioxidant boost and other herbal and superfood ingredients. It’s so clean that it can literally be made into a cup of hot cocoa as well! Their superfood serum contains a blend of avocado and olive oils with Reishi and herbs for a hydrating skin boost. As a listener of this podcast, you can save 15% with the code wellnessmama at foursigmatic.com/wellnessmama. This episode is sponsored by Just Thrive Health probiotics. I found this company when searching for the most research backed and effective probiotic available and I was blown away at the difference in their products! They offer two cornerstone products that are both clinically studied and highly effective. The first is their probiotic, which has been clinically stud
September 23, 2019
Today we take a bit of detour from the usual topics to one that is deeply personal and probably not talked about enough. We’re discussing sex, libido, and intimacy, all rolled into one… and I think we all know this can be an interesting area to navigate post-motherhood! If you don’t already know about my guest Susan Bratton, she has been called the “Dear Abby” of sex for her honest and fresh ideas about how to ignite passion and sexual fulfillment in relationships. We talk about why romance seems to die at a certain point, what you can do to revive it, why women and men are so different, and how women can learn to be more in touch with their bodies and even heal obstacles to intimacy. We also talk about how to give kids the best start when it’s time to start laying the foundation for understanding their own sexuality. Susan is an amazing speaker and writer as well who has authored over 20 books, some of which I’ve linked to below. I appreciate Susan for her willingness to talk openly about such an important topic… that affects pretty much all of us! Episode Highlights With Susan BrattonWhy sex drive has natural peaks and valleys, and how to know what’s “normal” A key factor of low sex drive many people don’t suspect How to become your own sexual health advocate when working with doctors Ways to identify emotional obstacles to intimacy The pros and cons of hormone replacement therapy, bio-identical hormones Tips for becoming a confident, happy lover Dealing with chronic pain or illness in the sexual realm How to talk to your kids about sex in a healthy way (and without scarring them for life! And more!Resources We MentionSusanBratton.com BetterLover.com ArielGiarretto.com Sexual Soulmates: 6 Essentials for Connected Sex Relationship Magic Women’s Anatomy of ArousalMore From Wellness Mama168: A Proactive Approach to Aging and Sexual Health and Wellness With HealthWellnessMD 109: Vaginal Health, Menopause, and Hormone Therapy With Dr. Anna Cabeca 235: Signs of Pelvic Floor Dysfunction & How to Stop Pelvic Pain Naturally With Isa Herrera 234: The Keto-Green Way to Optimize Hormones & Libido With Dr. Anna Cabeca Natural Ways to Improve Libido & Sex Drive in Women Symptoms of Vaginal Atrophy (& Natural Ways to Protect Vaginal Health)What did you think of Susan’s advice? Do you have anything to add? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This podcast is brought to you by Four Sigmatic, a Finnish company bringing the everyday magic of mushrooms to our daily lives. If you visited my home, you’d notice my homemade coffee/tea bar in my kitchen. Above it hangs 8 wooden cups, called kuksas… one for each member of my family. These have become part of our family tradition as we often sip mushroom coffee or superfood elixers from them at breakfast or after dinner during family time. Wooden cup or not, I highly recommend all of the four stigmatic products and you’d also find every single one of them in my kitchen! Here’s how I incorporate them into my day: in the morning I will drink one of their mushroom coffee blends, the matcha, the coffee latte or mushroom mocha with chaga. Throughout the day I sip their chaga, cordyceps or lions mane elixirs on their own since these are all caffeine free but have a host of benefits due including a major boost of antioxidants. Nighttime means their calming turmeric tea or Reishi elixir with a splash of macadamia milk. Mom tip: I also always keep their activated charcoal lemonade on hand for the first sign for a stomach bug… my kids love it and charcoal always seems to help. As a listener of this podcast, you can save 15% with the code wellness mama at foursigmatic.com/wellnessmama Thi
September 16, 2019
Dr. Dan Pardi is a researcher at Stanford University in California and at Leiden University in the Netherlands who specializes in studying lifestyle factors like sleep, exercise, and diet. He is the CEO of Human OS, an app designed to take a healthy lifestyle to the next level, hour by hour. This is not your typical health tracker. When I checked it out after meeting Dr. Dan at Paleo FX this year, I knew I had to share it with you! Part of the reason Human OS succeeds is it operates on a behavior model called the Loop Model, which not only measures activity against your goals, but helps you tap into the “why” and the “how” to keep you motivated and overcoming obstacles. Human OS even takes into account the light (or lack of light) you’re exposed to during the day, memory retention, and other details other apps miss. Episode Highlights With Human OSHow Human OS creates highly credible, easy to understand, referenced courses on health topics Ways that light affects our bodies and the ideal pattern for exposure Why friendship may be the #1 health hack A simple way to manage stress better Five key development objectives: brain development, mind development, wisdom development, personality development, and real world skill Strategies for education in a fast-changing world And more!Resources We MentionHumanOs.me (use code WELLNESSMAMA to get the first month for $1) LIFX lights Blog post on friendship Deeper Sleep Hacking (interview with Dan Pardi) Book: Thinking, Fast and Slow TED Talk on Optimizing Light for Health:Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This podcast is brought to you by Joovv. You’ve heard me talk about them before but their red light therapy or photobiomodulation lights are a part of my daily routine. Here’s why: There’s evidence that certain wavelengths of light are beneficial to the body in various ways. On a cellular level, they may help improve mitochondrial function and increase production of ATP, or cellular energy. This can manifest in clearer skin, more energy, quicker recovery and even increased hair growth. I use red light on my thyroid as part of my protocol along with a low inflammation diet and other lifestyle factors and am in complete remission of Hashimotos. Also, since I do spend careful and moderate time in the sun and don’t plan on giving that up anytime soon, I use red light to help protect my skin and guard against wrinkles. They now have two new innovations that make it even easier to get red light. The Joovv Go is a small handheld (and much more affordable) device that can be used on face, joints, hair or anywhere you want red light. For a more large scale option, their new modular design lets you order panels and group them together so you could have one unit or up to six all linked. Find out more at Joovv.com/wellnessmama and use the code WELLNESSMAMA to get a special gift. This podcast is brought to you by Magic Spoon Cereal. I know, I know… never thought you’d hear me recommend cereal, did you? That’s because almost every cereal out there is full of refined sugars and grains and often GMO ingredients and food dyes. Yet, Americans certainly love it! In fact, the average American consumes 100+ bowls a year, and that number accounts for people like me who don’t consume any at all! Now, cereal lovers can rejoice that there is a high protein, low carb, grain-free, gluten-free, nothing artificial, childlike cereal that is great for grown-ups, too. With 12g of protein per bowl and only 3g of carbs it tastes like the cereal you remember but without the sugar high or the guilt! Check out magicspoon.com/wellnessmama for all the details Katie: Hello and welcome to “The Wellness Mama Podcast.” I
September 9, 2019
I am a huge believer in the power of a story, and the one my guest today is about to share has several almost unbelievable chapters. Hal Elrod is known for his incredible ability to shine light on even some of the darkest tragedies, of which he’s experienced several in his own life. His book The Miracle Morning has had a tremendous impact on how I start my day, and I can attest first hand that his formula works. If you’ve been wanting to make changes, reach some new goals, or learn better habits, today’s episode is a must. Hal will also share about his personally tested ways to gain motivation, clarity, and purpose in just a few minutes every morning. Episode Highlights With Hal ElrodThe mindset that helped Hal overcome personal tragedy to become a successful author and motivational speaker How to train our brains to see the positive even in the worst situations (and why we’d want to) What Hal means by a “miracle morning” and how he came up with the concept The difference between you and most CEOs (it’s not much!) Ways to increase accountability in your daily life And more!Resources We MentionHalErod.com The Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life (Before 8AM) The Miracle Equation: The Two Decisions That Move Your Biggest Goals from Possible, to Probable, to Inevitable Hal Erod Podcast Conversations With GodMore From Wellness Mama283: A Whole-Person Approach to Health With Razi Berry 281: Building Resiliency, Mindset and Doing the Impossible With Joel Runyon Why Balance Is a Moving Target & How I (Sometimes) Hit It How to Create a Morning Routine (That Lasts) Health Benefits of Gratitude (& Why We Have to Work at It)What is your own version of a miracle morning routine? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptChild: Welcome to my Mommy’s podcast. This episode is sponsored by Fabletics, my current source for all my gym wear. In the last six months, I’ve discovered several new types of workouts that I’m loving. From group classes focused on flexibility, to high intensity work, to underwater weight and breath training, I’ve been loving trying new things and Fabletics has activewear for all of it. And I wear one of their pieces pretty much every day. Their mission is to make affordable high quality workout wear available to all of us, and I love being a VIP member, which unlocks special benefits. Here’s how it works… when you go to fabletics.com/wellnessmama and take a 60-second quiz, it matches you with a showroom of styles designed for your body and workout type. Before I forget, Fabletics is offering my listeners an incredible deal you don’t want to miss: Get 2 leggings for only $24 ($99 value) when you sign up for a VIP. Just go to fabletics.com/wellnessmama to take advantage of this deal now. Also, free shipping on orders over $49. International shipping is available and there is absolutely no commitment when you purchase your first order! Here’s a tip: make sure you enter your email address when you take the quiz to get notified about new styles and special. I’ve found out about some amazing sales through that link. I also personally recommend the power hold leggings which are awesome for everything from lifting weights to yoga. This podcast is sponsored by Organifi, my source for super high quality superfood powders that are often part of my meals, especially when I travel. Green juice, their most popular drink, lets you incorporate farm fresh, gently dehydrated ingredients into your diet and lock in the extra vitamins and antioxidants. I just add to water and drink! It’s my go-to for veggies in the morning and is packed with chlorella for detox, spirulina and turmeric for detox as well as pain and inflammation, mint for i
September 2, 2019
There is a huge range of opinions when it comes to discussing the current state of healthcare, but one opinion seems almost universal: something needs to change! My guest today, James Maskell, is a true innovator for positive change in the health community. He has spent over 10 years now innovating at the cross-section of functional medicine and community, which we are going to explain in-depth today. Just some of his accomplishments so far include creating the Functional Forum, the world’s largest integrative medicine conference, and writing a bestselling book called Evolution of Medicine, which is full of ideas about the future of medicine and how health professionals can work toward a predictive and preventative model. More recently he founded a new company called KNEW Health, which is an affordable alternative to health insurance specifically for health-conscious people. Episode Highlights With KNEW Health Why we need more functional medicine doctors The difference between integrative and functional medicine Why America is the best place to be for emergency care but the worst for a chronic illness The shocking average cost of medical insurance for the average American family Steps we can take to fix the system from the inside out The reason community is necessary for health (in more ways than one) Why medical group visits are the solution to loneliness How KNEW health approach to copays Whether cost-sharing model can really protect you if a big health problem strikes (I know a little about this one!) And more! Resources We Mention KNEW Health James book: The Evolution of Medicine Evolution of Medicine website James Maskell TED Talk:Books James Recommends Fingerprints of the Gods Linchpin: Are You Indispensable? by Seth Godin The Disease Delusion by James Bland More From Wellness Mama 188: Saunacast: How We Took Control of Our Healthcare and Insurance (& Saved Money) Why We Chose Samaritan Ministries Over Health Insurance Why Personalized Concierge Medicine Is the Future of Health Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well.Thanks to Our Sponsors This podcast is brought to you by Thrive Market, a company I’ve loved for years and order from all the time. In fact, the majority of the non-perishable and frozen foods you’ll find in my house are from Thrive. If you haven’t checked them out, you definitely need to and you can get a completely risk free 30-day trial as a listener of this podcast at thrivemarket.com/wm. Here are just a few of the reasons you’ll love them: They have over 500 of their own Thrive Market brand products that are incredible quality and at amazing prices. These include everything from bulk ingredients and spices to chips, salsa, nuts, snacks, and things like tuna and sardines. These are all non-GMO and most are organic, and at prices cheaper than conventional alternatives in my local stores. They also have high quality meat and seafood as well… from completely grass fed meat to pastured pork and free range chicken and it’s all delicious. Thrive is essentially an online Costco meets Whole Foods online and at much better prices. In my most recent order, you’d find a bunch of tuna and sardines, bulk nuts and spices, plantain and cassava chips, crackers, condiments and snacks…. All Thrive Market brand and all favorites at our house. If you haven’t, you’ve got to check it out. Go to thrivemarket.com/wm to start your 30-day free trial and see for yourself how awesome it is. This podcast is brought to you by Genexa, a company revolutionizing over the counter products for children and families. Their products are all cleaner, healthier and allergen free versions of the products you already know and use. Genexa has a whole line of natural homeopathic remedies for sleep, reducing stress, allergy re
August 26, 2019
I have a feeling today’s episode will be especially personal and eye-opening for all of us. My guest today is my good friend, Razi Berry, who is the founder and publisher of the journal Naturopathic Doctor News & Review as well as the premier consumer-based website of naturopathic medicine, NaturalPath.net. Razi is also the host of the Natural Cancer Prevention Summit and The Heart Revolution,” as well as the ever-popular Ten-Week Sugar-Free Summer Program. Aside from all of her credentials, Razi has an incredible health story to tell, from a near-death experience as a young girl that healed her heart to later overcoming infertility, chronic fatigue, and fibromyalgia through naturopathic medicine. If you’ve ever wondered about the mind-body connection (or felt like the whole idea was a little out there), this just might be the episode that changes your mind forever! Episode Highlights With Razi Berry How Razi almost died from anorexia at a young age and the miraculous healing that saved her The brain’s messengers to the body and how the connection is truly scientific! Some new thoughts about how to handle grief or loss The emotional toll of miscarriage (and why we have trouble sharing it) Principles of the naturopathic or therapeutic order of healing The real meaning of the word “doctor” How to use power posing to channel positive emotions Razi’s way of practicing self-awareness (spoiler alert: it has nothing to do with yoga or meditation) And more! Resources We Mention Razi’s Love is Medicine Course NaturalPath.net Naturopathic Doctor News & Review The Art of Loving by Erich Fromm Episode Quotables From Razi Berry The chemicals that our body produces to think cognition, feeling emotion, these are all neurotransmitters and peptides. Candace Pert called them molecules of emotion. And she who was a pharmacologist who believed that it was these thoughts and feelings, these chemical messengers that were kind of the mediator between our lived experience of the physiology of our body and the greater world around us that we are don’t necessarily see. More From Wellness Mama 79: Using Naturopathic Medicine to Beat Hormone Imbalance & Nutrient Deficiencies 162: Meditation for Fidgety Skeptics & How to Be 10% Happier Talking to Yourself With Self-Compassion (& Why It’s Healthy) Have you ever had a near death experience or “miraculous” healing? Do you feel you have evidence for the mind-body connection? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptKatie: Hello and welcome to “The Wellness Mama Podcast.” I’m Katie from wellnessmama.com. And I’m here today with a dear friend, Razi Berry, who is the founder and publisher of the journal, “Naturopathic Doctor News & Review,” which has been in print since 2005 and the premier consumer-based website of Naturopathic Medicine, NaturalPath. You have to check it out. The link will be in the show notes. She’s also the host of The Natural Cancer Prevention Summit and The Heart Revolution-Heal, Empower and Follow Your Heart, as well as the ever-popular 10 Week Sugar-Free Summer Program. And we’re going to talk about her story today. But from a near-death experience as a young girl that healed her heart to later overcoming infertility, chronic fatigue, and fibromyalgia through Naturopathic Medicine, she has lived this mind-body healing paradigm and now works to educate the world about it. Welcome, Razi, and thanks for being here. Razi: Hi, Katie. It’s a lot of fun to be here. Thank you. Katie: And I feel like I can’t drop a line like that in the bio without asking you to share your story. What was your near-death experience as a child if you don’t mind sharing? Razi: Yeah, it is quite an amazing story. And it&rsqu
August 19, 2019
Today’s fascinating guest is Garrett Salpeter, dubbed a “health engineer” by many. He invented a patented device that makes the benefits of neuro bioelectric stimulation more accessible to everyone. His system for improving the body (starting with the brain) is called NeuFit (think “neurological fitness”). This device and his program has helped people in chronic pain or injury, or those who simply want to improve overall performance. He works with people in almost all situations, including those in wheelchairs, athletes in all of the major sports, the Olympics, and much more, to help people get out of pain, improve performance, and sometimes avoid surgery. I first met Garrett in Austin, and since I’m geek for new technologies and learning more about the body and how it works, we couldn’t stop talking! I also had the chance to try the NeuFit. I’m delighted to share him and all of his knowledge with you today… see the resources below for how to find this technology in an office near you. Episode Highlights With NeuFit Factors that slow down the healing process after an injury (and how to speed it up instead) How an electrical current could actually be good for you! Differences between this device and other electrical stimulation devices The promising science showing that enhancing the body’s internal electric fields may protect against disease How heart rate variability is an important marker that can tell you a lot about your health Benefits for the parasympathetic nervous system and calming the “fight or flight mode” How bioelectric devices can complement your next chiropractic or physical therapy session Ways athletes can use NeuFit to maximize workouts and recovery And more! Resources We Mention NeuFit device Find a NeuFit location near you Book: The Body Electric Terry Wahls Ben Greenfield More From Wellness Mama 147: Using Heart Rate Variability With HeartMath to Stop Stress & Improve Nervous System Health 170: Using Biological Medicine & Uncommon Therapies to Help With Chronic Conditions 267: Solving Joint Pain & Why Sports Aren’t Good for Kids With Hunter Fitness 178: A Pediatrician Explains How EMF Kill Switches Can Protect Our Children 238: Using Neuroplasticity to Rewire Nervous System or Brain Disorders With Carol Garner-Houston 252: How to Activate Peak Brain Performance With Neuroscientist Dr. Andrew Hill Did you enjoy this episode? What questions do you have about NeuFit or bioelectric stimulation in general? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptKatie: Hello, and welcome to the “Wellness Mama Podcast.” I’m Katie from wellnessmama.com. And I’m here today with Garrett Salpeter, who is known as the health engineer and inventor of the patented Neubie device. And I met him in Austin, where he has a facility where he helps people. We’re gonna talk a lot about that today. But Garrett has taken his education in engineering and neuroscience, and applied it into this fascinating system for improving the body. It’s grown into what we now know as NeuFit, which combines an advanced understanding of physiology with the best practices from diverse training and therapeutic practices to push the process of using technology to accelerate them further. He works with people in almost all situations, including those in wheelchairs, athletes in all of the major sports, the Olympics, and much more, to help people get out of pain, improve performance, and sometimes avoid surgery. And we’re gonna talk about how today. So, welcome, Garrett, and thanks for being here. Garrett: Thank you, Katie. It’s a pleasure. I’m honored to be here and excited to dive into this conversation. Katie: Well, I always love to hear about new technologies and our new understand
August 12, 2019
One of the best parts about hosting a podcast is meeting so many amazing people who push themselves to be their best and influence the world. My guest today, Joel Runyon, has one of those stories! Joel is the creator of one of the best paleo and keto resources out there, called Ultimate Paleo Guide and Ultimate Meal Plan, as well as the daily movement and mobility coaching app, MoveWellApp.com. If that’s not enough, he also founded Impossible®, a performance lifestyle company focused on helping people push their limits and transform mindset through hard physical challenges. And let me tell you, Joel has some experience in that arena! Incredibly, he became the youngest person in the world to run an ultramarathon on every continent, including Antarctica. He takes on crazy challenges all of the time in the name of health, growth, and zest for life. He wasn’t always a successful entrepreneur and endurance athlete though. Quite the opposite! Take a listen to find out how he turned it all around. It might just give you some ideas about your own story… Episode Highlights With Joel Runyon The life events that led Joel to his own personal rock bottom Why he turned to extreme sports to find his way out How the right mindset can solve 99% of a problem What difficult physical challenges can do for the mind and heart Why we shouldn’t want all of our challenges to go away The reasons a college education won’t always get you what you want Skills kids (and adults) need to excel in real life Ways to recreate your story and map a new future Key movements to try for your best flexibility and mobility in everyday life And more! Resources We Mention Impossible® The 777 Project (7 Ultra on 7 Continents) UltimatePaleoGuide.com UltimateMealPlans.com MoveWellApp.com Chili Pad Sleep Induction Mat A Million Miles in a Thousand Years: How I Learned to Live a Better Story by Donald Miller More From Wellness Mama 273: The Power of Movement for Mind and Body With Aaron Alexander of The Align Podcast 230: Chalene Johnson on How to Protect Your Mindset & Live a Balanced Life 221: Natural Movement, Sustainable Fitness, and Lifelong Health With Dr. Mark Cucuzzella 106: Why to Stop Doing Kegels & Squat Instead with Katy Bowman 6 Natural Sleep Remedies (You May Not Have Tried) The Benefits of Autophagy & Ketosis 5 Horrible Exercise Excuses Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Read TranscriptKatie: Hello, and welcome to “The Wellness Mama Podcast.” I’m Katie from wellnessmama.com. And I’m here today with a new friend I’m excited to share with you. Joel Runyon is the founder of Impossible, which is a performance lifestyle company focused on helping people push their limits and transform mindset through hard physical challenges which he has some experience in. As an endurance athlete in 2017, he became the youngest person in the world to run an ultramarathon on every continent, including Antarctica. He’s also the creator of the Paleo and Keto resource called Ultimate Paleo Guide, and Ultimate Meal Plan, as well as the daily movement and mobility coaching app, movewellapp.com. Joel, welcome and thanks for being here. Joel: Awesome. Thanks for having me. Katie: Well, to start, I would love to hear about Impossible as the brand and as the mission and just kind of walk us through what that is and how it was born. Joel: Yeah, so the story it feels like, you know, it’s been just a few years back but I actually started, I think back in 2010, I graduated school and did everything I was supposed to do growing up, you know, went to college, got a double major, traveled abroad. And I basically graduated in the middle of the 2009 recession. And so I did all these things you’re supposed to do growing up, got all like my G
August 5, 2019
I am here with Dr. Mary Bove, and you guys are going to love her! She’s a naturopathic doctor and midwife with advanced training in phytotherapy and herbal medicine. She practiced naturopathic family medicine and midwifery for 25 years and even authored one of the go-to references on the subject, The Encyclopedia of Natural Healing for Children and Infants. In collaboration with Gaia Herbs, she developed an herbal remedy line specifically for children called Gaia Kids. We’re going to talk about how to know which adaptogens and herbs are safe for kids, as well as get some clarity on what naturopathic medicine really is. Episode Highlights With Gaia Herbs What an adaptogen actually is and does in the body The best tools to combat modern-day stress and toxicity Benefits of ashwagandha for nerves, sleep, learning challenges, and more Another herb to add for deeper, more restful sleep How holy basil or tulsi can help you stay centered during busy or hectic times Herbs that help bring the thyroid back into balance Medicinal mushrooms (and I take cordyceps daily) The natural antidepressant herb that you may never have thought to try Why rhodiola is one of Dr. Bove’s favorite herbals One of the best herbs for liver balancing and detoxification Easy home remedies to help kids with growing pains How to know which herbs to use in combination (and which are safe for kids) And more! Resources We Mention GaiaHerbs.com/wellnessmama (Use the code WELLNESSMAMA at checkout for 20% off featured products) Four Sigmatic Oura Ring Read TranscriptKatie: Hello and welcome to the “Wellness Mama Podcast.” I’m Katie from wellnessmama.com. And today, we are going to talk all about adaptogens, and I can’t wait to dive in because I am here with Dr. Mary Bove, who I hope I’m pronouncing her name correctly. She’s a naturopathic doctor and midwife with advanced training in phytotherapy and herbal medicine. She practiced naturopathic family medicine and midwifery for 25 years and taught at Bastyr University. She’s the author of “The Encyclopedia of Natural Healing for Children and Infants,” which is considered an authoritative reference on natural pediatric medicine and a wealth of knowledge. She also co-authored “Herbs for Women’s Health,” and she lectures and teaches internationally. In collaboration with Gaia Herbs, she developed an herbal remedy line specifically for children called Gaia Kids. And we’re going to delve into a lot of that today. But, Dr. Mary, welcome, and thanks for being here. Dr. Mary: Well, thank you. It’s wonderful to be here. Katie: And I can’t wait to go deep on this with you because I feel like adaptogens are a super popular thing right now. And I hear a lot about them, I see other people talking about them on blogs, on social media, and I know that you have been an expert in these for a very long time. For anyone who’s not familiar, can you start us really high level and just define what is an adaptogen? Dr. Mary: Yes, I’d love to. And I think that’s a great question because it’s kind of unique in the sense that adaptogens and the term actually came more in the modern-day herbalism. So it’s not something we would say would look back 100 years ago and we would have used that term. The term adaptogen was actually coined in the late 1960s. And really what it is, it’s a plant that impacts our body through our stress maintaining systems. And so what that means is that they actually help to protect against stress and to enable and enhance our ingrained systems that we have for stress. And given the fact that the stress response has multiple stages, it’s important that it’s healthy and it does all of the parts of what it needs. And adaptogens impact that directly. And one of the parts of the stress response is the adrenal glands. They also impact adrenal health, and the endocrine
July 29, 2019
Dr. Elizabeth Pearce is a psychologist, a childbirth educator, a doula like I am, and a mom of three. Today, we are talking about that mysterious, wonderful, and sometimes scarring experience called birth! Dr. Elizabeth is an expert on how personality and other key factors can impact your overall birth experience and outcome. She focuses on educating women on how to have a whole-person approach to birth. To do this, she created the Pregnancy By Design program, her own Birth Profile Assessment, and the Beyond the Birth Plan Childbirth Course. Her aim is to help women remain in control and navigate the twists and turns of labor, regardless of what may unfold. Having had six births (all very different, challenging, and amazing in their own ways), I can’t wait to hear what Dr. Elizabeth has to say about this most personal of experiences. Episode Highlights With Dr. Elizabeth Pearce Elizabeth’s take on the approach to maternal care in the U.S. today Why we need to reinvent the popular saying “the most important thing is to have a healthy baby” The ways a birth experience informs mother/child bonding, PPD risks, and more Common reasons why birth plans don’t work The four most important factors of any birth experience What to do if you need to heal from a birth that didn’t go as you hoped How to make a personalized action plan for birth The personality traits to consider when making decisions about birth And more! Resources We Mention PregnancybyDesign.com (use the code “wellnesspregnancy” for 20% off) More From Wellness Mama 122: A Healthy Baby Is NOT the Only Thing That Matters (& Is Home Birth Safe?) 76: How to Optimize Your Pregnancy and Birth Experience with Mama Natural Genevieve Howland 69: Saunacast: Birth Freedom, Gut Healing & Healthy Starches 68: The Miracle of Microbirth: What Every Mother Should Know The Hospital Birth of My First Baby My Breech Water Birth Story My Healing Birth My Unexpected Cesarean Birth Story My Calm Hospital VBAC Birth Story My Natural Hospital Birth Story After 26-Hour Labor What surprised you about birth? Did Dr. Elizabeth’s advice resonate with you? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Thanks to Our Sponsors This podcast is sponsored by Organifi, my source for super high quality superfood powders that are often part of my meals, especially when I travel. Green juice, their most popular drink, lets you incorporate farm fresh, gently dehydrated ingredients into your diet and lock in the extra vitamins and antioxidants. I just add to water and drink! It’s my go-to for veggies in the morning and is packed with chlorella for detox, spirulina and turmeric for detox as well as pain and inflammation, mint for improved digestion, matcha green tea for energy, and ashwagandha for cortisol and stress balance. Organifi also has a red juice with antioxidant-rich superfoods like cordyceps, reishi, and rhodiola plus an abundance of red berries. It’s sweet and fruity but low in sugar. It’s designed to fight aging, improve energy and metabolism, and sharpen cognition so I often drink it midday. And lastly, their the Organifi Gold drink is awesome at night and is filled with turmeric for skin health, ginger for achy muscles, turkey tail for immunity, and coconut milk for healthy saturated fat. Check all of these out at organifi.com/wellnessmama and use the code WELLNESS20 for 20% off. This episode is also sponsored by Kasandrinos Olive Oil. I love family-owned companies with a mission and that are dedicated to making the highest quality products while supporting sustainable agriculture. This olive oil fits the bill! Founded by an active duty marine, Tony Kasandrinos, and his sister whose family is from Greece, this company is dedicated to the absolutely highest quality olive oil with the most amazing fl
July 25, 2019
For many of us, pets are part of the family! Yet it can be hard to find solid information about pet health and how to be proactive in taking care of them. Enter veterinarian Dr. Rob Franklin and Full Bucket Health, a supplement company paying special attention to the gut health and digestion of dogs, cats, and even horses. Dr. Rob Franklin has led and developed successful intensive animal care units in Florida, Australia, and Texas, and has lectured internationally on equine internal medicine. He’s published peer-reviewed journal articles and written several textbook chapters on animal health topics. Today he gives us a holistic pet health primer and clears up some common misconceptions about the best way to approach animal health. Episode Highlights With Full Bucket Health How pets need most of the things people need to be healthy Clues we can take from an animal’s natural diet before domestication Why owning a pet might be good for your health Ways to meet the emotional and social needs of pets (it’s important for them too!) Why feeding an all-raw diet to imitate what a pet would eat in the wild may backfire Ingredients to look for (and ones to avoid) in cat and dog food Some common claims on pet food and supplements that you should be skeptical of The right way to care for pet gut health and whether you should use a pet probiotic Tips for canine and feline dental health And more! Resources We Mention Full Bucket Health More From Wellness Mama Homemade Cat Treats Benefits of Coconut Oil for Pets Homemade Dog Food: Real Food for Pets What other questions do you have for your furry family members? Send on your questions and let me know if you’d like to hear more pet-focused episodes! Please drop a comment below or leave a review on iTunes. We value knowing what you think and this helps other moms find the podcast as well. Thank You to Today’s Sponsors This podcast is brought to you by Thrive Market, a company I’ve loved for years and order from all the time. In fact, the majority of the non-perishable and frozen foods you’ll find in my house are from Thrive. If you haven’t checked them out, you definitely need to and you can get a completely risk free 30-day trial as a listener of this podcast at thrivemarket.com/wm. Here are just a few of the reasons you’ll love them: They have over 500 of their own Thrive Market brand products that are incredible quality and at amazing prices. These include everything from bulk ingredients and spices to chips, salsa, nuts, snacks, and things like tuna and sardines. These are all non-GMO and most are organic, and at prices cheaper than conventional alternatives in my local stores. They also have high quality meat and seafood as well… from completely grass-fed meat to pastured pork and free-range chicken and it’s all delicious. Thrive is essentially an online Costco meets Whole Foods online and at much better prices. In my most recent order, you’d find a bunch of tuna and sardines, bulk nuts and spices, plantain and cassava chips, crackers, condiments, and snacks. All Thrive Market brand and all favorites at our house. If you haven’t, you’ve got to check it out. Go to thrivemarket.com/wm to start your 30-day free trial and see for yourself how awesome it is. This episode is brought to you by Four Sigmatic, creator of all things superfood mushrooms and founded by my favorite Finnish Fun guys. I love all of their products, and in fact, I’m sipping their Reishi hot cocoa as I record this. These superfood mushrooms are always a part of my daily routine with their coffee + lions mane or coffee + cordyceps in the morning for energy and focus without as much caffeine as coffee to their chaga and cordyceps in the afternoon for antioxidants and immunity and the Reishi elixir at night for improved sleep. They also just released skincare that so clean you not only can eat it, but it’s encouraged. T
July 22, 2019
Today we are covering a much-requested topic: breast implants and how they might affect health. I am here with Diane Kazer, a pro soccer player turned functional diagnostic nutrition practitioner. Many credit her as a visionary and a gamechanger in the world of women’s hormones, detox, empowerment, and leadership. Diane started the CHI Hormone Warrior Transformation Tribe as well as the TITS method, a holistic approach to healing from breast implant illness, which she experienced firsthand. We’re going to go deep on that today in particular since I have gotten so many questions from women struggling with it. I think it’s important to say before we get started: The goal here is to inform, not to pass judgment on motherhood or anything related to body image. We all have our own choices to make but I firmly believe education is the place to start! Episode Highlights With Diane Kazer The surprising percentage of women who will have breast implants within their lifetime Why breast implant awareness has become an important cause for many women 21 symptoms women with breast implants should look know to look for Possible effects of breast implants on the spine, muscles, and even gallbladder The connection between breast implants and autoimmune conditions or multiple chemical sensitivity disorders Whether we have any evidence showing breast augmentation helps or hurts women emotionally or physically (and the reasons research is lacking in this area) How a thermogram can show if your breast implants are having a negative effect What you need to know if you plan to have breast implants removed Alternatives to breast implants if you’re considering the procedure How to manage the emotional side of surgically altering your body Diane’s detox protocol (it goes deeper than blood tests and supplements) And more! Resources We Mention DianeKazer.com 33 Reasons Not to Get Breast Implants Your Doctor Didn’t Warn You About More From Wellness Mama 231: Conquering & Avoiding Breast Cancer With the 7 Essentials System From Dr. V Thermography vs. Mammograms for Breast Health Screening Did you enjoy this episode? What other questions do you have about breast implants? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Thanks to Our Sponsors This podcast is brought to you by Thrive Market, a company I’ve loved for years and order from all the time. In fact, the majority of the non-perishable and frozen foods you’ll find in my house are from Thrive. If you haven’t checked them out, you definitely need to and you can get a completely risk free 30-day trial as a listener of this podcast at thrivemarket.com/wm. Here are just a few of the reasons you’ll love them: They have over 500 of their own Thrive Market brand products that are incredible quality and at amazing prices. These include everything from bulk ingredients and spices to chips, salsa, nuts, snacks, and things like tuna and sardines. These are all non-GMO and most are organic, and at prices cheaper than conventional alternatives in my local stores. They also have high quality meat and seafood from completely grass fed meat to pastured pork and free range chicken and it’s all delicious. Thrive is essentially an online Costco meets Whole Foods online and at much better prices. In my most recent order, you’d find a bunch of tuna and sardines, bulk nuts and spices, plantain and cassava chips, crackers, condiments and snacks. All Thrive Market brand and all favorites at our house. If you haven’t, you’ve got to check it out. Go to thrivemarket.com/wm to start your 30-day free trial and see for yourself how awesome it is. This podcast is brought to you by Ojai Energetics. It’s the best CBD I’ve ever tried and the one I feel is the best out there. Here’s why it’s awesome. First, it is over
July 18, 2019
I am here today with someone I am so impressed with on many levels, especially his time management and everything he accomplishes. I thought I was busy, but I don’t hold a candle to Tony Kasandrinos, the co-founder of Kasandrinos Olive Oil. You’ve probably heard me sing the praises of this olive oil on the blog and seen me cook with it on Instagram. It’s one of my favorite staples in the kitchen! I think you’ll love the story behind this family-owned company as well. Tony is a native of New York, but he spent a good portion of his childhood in his father’s village in Greece. And at the age of 17, he joined the Marine Corps, and he has been serving on active duty since then (thank you Tony!). It’s an honor to chat with him today about his favorite topic, olive oil, and his second favorite topic, ways to spend more quality time with family. Episode Highlights With Tony Kasandrinos What Tony has learned about health and life from his time in Greece How the typical diet in Mediterranean countries compares to the U.S. (bet you can guess!) Reasons for olive oil’s long-standing reputation as one of the healthiest oils you can buy How polyphenols in olive oil help skin health Whether we need to worry about “fake” olive oil How to choose a quality olive oil Tony’s tips for better time management and productivity… for the sake of more family time His #1 hack for managing stress Why I (Katie) carry Kasandrinos olive oil everywhere (in their single-serve packets… no, there’s not a giant bottle in my purse) And more! Resources We Mention Kasandrinos Olive Oil More From Wellness Mama 236: Facts vs. Myths About Blue Zones & Ways to Increase Longevity 9 Lessons We Can Learn From Europe (Food, Wine & Sleep) 30: Micronutrients & Healthy Fats Olive Oil Benefits (& How to Choose One that Isn’t Fake!) Garlic Olive Oil Remedy for Ear Infections Is Low Fat Healthy? 9 Lessons We Can All Learn From Blue Zones Reasons to Create Family Time Traditions (+ Ideas) Do you use olive oil? What’s your favorite? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Thank You to Today’s Sponsors This podcast is brought to you by Four Sigmatic, a Finnish company bringing the everyday magic of mushrooms to our daily lives. If you visited my home, you’d notice my homemade coffee/tea bar in my kitchen. Above it hangs 8 wooden cups, called kuksas… one for each member of my family. These have become part of our family tradition as we often sip mushroom coffee or superfood eelixirsfrom them at breakfast or after dinner during family time. Wooden cup or not, I highly recommend all of the Four Sigmatic products and you’d also find every single one of them in my kitchen! Here’s how I incorporate them into my day: in the morning, I will drink one of their mushroom coffee blends, the matcha, the coffee latte or mushroom mocha with chaga. Throughout the day I sip their chaga, cordycepts or lions mane elixirs on their own since these are all caffeine free but have a host of benefits due including a major boost of antioxidants. Nighttime means their calming turmeric tea or reishi elixir with a splash of macadamia milk. Mom tip: I also always keep their activated charcoal lemonade on hand for the first sign for a stomach bug… my kids love it and charcoal always seems to help. As a listener of this podcast, you can save 15% with the code wellness mama at foursigmatic.com/wellnessmama. This episode is sponsored by Just Thrive probiotics. I found this company when searching for the most research backed and effective probiotic available and I was blown away at the difference in their products! They offer two cornerstone products that are both clinically studied and highly effective. The first is their probiotic, which has been
July 15, 2019
I’m guessing you’ve heard of Gretchen Rubin, and if not well you’re in for a treat! She is the author of several books, including the blockbuster New York Times bestsellers Better Than Before, The Happiness Project, Happier at Home, and The Four Tendencies. We touch on all of those today and explain how these ideas can be practical to your daily life. Gretchen has an enormous readership, both in print and online, and her books have collectively sold more than 3.5 million copies worldwide in more than 30 languages. Her podcast called “Happier with Gretchen Rubin” is one of my favorites, where she discusses good habits and happiness with her sister Elizabeth. In this episode, we talk happiness, parenting, community, and how to foster inner calm in your own life… let’s dive in! Episode Highlights With Gretchen Rubin How Gretchen got the idea to start a happiness project The one universal thing everybody wants The difference between outer and inner expectations, and what you can learn from how you respond to each Why we’re all rebels on some level (and how this explains a lot about parenting) The four temperaments that influence most of our behavior Why cleaning out a closet can change your whole outlook The one-minute rule that will boost your efficiency in every area How to power hour your way to peace The biggest contributor to clutter (it’s actually in your head) Why we attribute so much sentimental value to items (and how to decide what’s really important) And more! Resources We Mention GretchenRubin.com Gretchen’s Four Tendencies Quiz Books by Gretchen Rubin The Four Tendencies: The Indispensable Personality Profiles That Reveal How to Make Your Life Better (and Other People’s Lives Better, Too) Outer Order, Inner Calm: Declutter and Organize to Make More Room for Happiness Better Than Before: What I Learned About Making and Breaking Habits–to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life The Happiness Project Happier at Home: Kiss More, Jump More, Abandon Self-Control, and My Other Experiments in Everyday Life More From Wellness Mama 274: Spirituality, Psychedelics & Circumcision: Taboo Topics With Luke Storey 223: Mindset for Moms – Tips to Get More Done & Stress Less This Year 229: How to Use Atomic Habits to Change Your Life 218: Happy New Year: 21 Tiny Habits That Can Drastically Change Your Life This Year 103: A Professional Organizer Shares How to Beat Clutter 77: Minimalism with a Family to Decrease Stress and Clutter with Joshua Becker How Minimalism With a Family is Possible (& Life Changing!) Did you enjoy this episode? What other questions do you have for Gretchen? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Thank You to Today’s Sponsors This podcast is sponsored by Organifi, my source for super high quality superfood powders that are often part of my meals, especially when I travel. They have green juice, their most popular drink that lets you incorporate farm-fresh gently dehydrated ingredients into your diet and lock in the extra vitamins and antioxidants. Just add to water, drink, and let your body soak up the benefits. It tastes great! It’s my go-to for veggies in the morning and is packed with chlorella and spirulina, which are great for detox. It also has turmeric for inflammation, mint for digestion, matcha green tea for energy, and ashwagandha for stress balance and other amazing ingredients. Their red juice is sweet and fruity (and is like kool-aid) but packed with antioxidant-rich superfoods like cordyceps for energy and reishi for detox and liver health, Rhodiola which is a secret weapon for athletes and boosts metabolism, plus an abundance of antioxidant-rich red berries that are low in sugar. It’s designed to fight aging, improve energy an
July 11, 2019
In this episode, I am joined by Luke Storey who is a former celebrity fashion stylist turned public speaker, lifestyle design coach, thought leader, and entrepreneur. Luke has spent the past 21 years relentlessly searching the world to design his ultimate lifestyle through his extensive and sometimes even dangerous personal research and development. We’re definitely going to touch on a couple of those things today. Using “The Life Stylist Podcast” as his platform, Luke continues to share his strategies for healing, happiness, and high performance living each week and covers topics including sex and relationships, yoga, meditation, smart drugs, health myths and medical conspiracies, spirituality, mindfulness, health food, supplementation, alternative medicine, and he digs deep into biohacking technologies and tactics. Buckle your seatbelts… here we go! Episode Highlights With Luke Storey Luke’s tumultuous childhood, and how he overcame drug addiction to become a successful fashion stylist and motivational speaker The spiritual awakenings that led him to find meaning in suffering How to teach kids to be vulnerable but at the same time have boundaries Tips to increase self-awareness and the ability to move forward after trauma Luke’s experience with Ayahuasca Our thoughts on the practice of circumcision Two of the best health biohacks (that are free and available to everyone!) And more! Resources We Mention LukeStorey.com SchoolofStyle.com The Life Stylist Podcast MastinKipp.com Rythmia clinic Luke’s documentation and experience at Rythmia  Documentary: American Circumcision More From Wellness Mama 253: A (Semi) Serious Ultra-Spiritual Conversation With JP Sears 249: How to Harness Energy & Create Success From the Inside Out With Suzy Batiz of Poo~Pourri 162: Meditation for Fidgety Skeptics & How to Be 10% Happier 232: Lessons Learned From Finland: 8 Things We Can All Learn Is Circumcision Just A Medical Procedure? Did you enjoy hearing Luke’s story? Can you relate? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. A Big Thank You to Today’s Sponsors This podcast is brought to you by Joovv. You’ve heard me talk about them before but their red light therapy or photobiomodulation lights are a part of my daily routine. Here’s why: There’s evidence that certain wavelengths of light are beneficial to the body in various ways. On a cellular level, they may help improve mitochondrial function and increase production of ATP, or cellular energy. This can manifest in clearer skin, more energy, quicker recovery and even increased hair growth. I use red light on my thyroid as part of my protocol along with a low inflammation diet and other lifestyle factors and am in complete remission of Hashimotos. Also, since I do spend careful and moderate time in the sun, I use red light to help protect my skin and guard against wrinkles. They now have two new innovations that make it even easier to get red light. The Joovv Go is a small handheld (and much more affordable) device that can be used on face, joints, hair or anywhere you want red light. For a more large scale option, their new modular design lets you order panels and group them together so you could have one unit or up to six all linked. Find out more at Joovv.com/wellnessmama and use the code WELLNESSMAMA to get a special gift with any order. This podcast is brought to you by Ready, Set, Food!, a new company revolutionizing food allergy prevention in children. We all know that this problem is on the rise, and most of us know someone who has a child with food allergies, or have had this experience ourselves. There are many theories for this and certainly many problems that need to be addressed like gut health and immune support. Ready Set Food is taking the cutting edge research and science
July 8, 2019
Not only is today’s guest super inspiring and incredibly fit, he has a unique take on exercise and how to align our movements to the body’s natural design. Aaron Alexander is a manual therapist and movement coach who has helped the world’s best athletes, celebrities, and everyone in between to relieve pain, increase strength, and optimize their movement. I’ve been trying various aspects of his approach, which he calls the Align Method. His program includes an integrated approach to functional movement and self-care, and I’m seeing changes already. In fact Aaron got me way out of my comfort zone right before this episode when he got me to try acro yoga for the first time! Today Aaron and I go deep on what we can learn from our kids about movement, the real deal with sitting versus standing, and how the body holds something called “a motion intention.” For more, also check out when he interviewed me on his top-rated Align Podcast (link below), which was tons of fun! Episode Highlights With Aaron Alexander How Aaron went from body-bound to body-optimized Why hitting the gym in the conventional sense may not always result in your best self Why chronesthesia may be affecting you (even if you don’t know what it means) How to sit on the floor, couch, etc. to improve circulation and digestion The psychological connection between body and brain that allows the way we stand and move to change our thoughts How moms can help restore and care for the pelvic floor after birth Inversion therapy: who it’s for, benefits, and what to consider The number one leading cause of disability worldwide How to bend over/pick things up with correct form Why sitting isn’t as bad as we think What pain is really telling us The benefits of squatting whenever and wherever you can And more! Resources We Mention AlignPodcast.com Aubrey Marcus Ida Rolf, Rolfing Structural Integration Yoga swing Idiocrasy TED Talk, “Your Body Language May Shape Who You Are” by Amy Cuddy Sitting Kills by Joan Vernikos Muscles and Meridians: The Manipulation of Shape by Philip Beach The Body Keeps the Score by Bessel van der Kolk MD Shoulder Pain? The Solution and Prevention by John Kirsch Albert Mehrabian studies Episode Quotables “What does it mean to stand well? What does it mean to sit well? What does it mean to breathe well, and have awareness of my breath? We don’t ever have this conversation in school. So a huge gaping deficit in our healthcare system is the way that we inhabit our bodies from a movement perspective and the way that affects all the other layers.” More From Wellness Mama 250: Sustainable Fitness, Cork, and Benefits of Rolling With Addie Conner 221: Natural Movement, Sustainable Fitness, and Lifelong Health With Dr. Mark Cucuzzella 202: How Footwear Affects Posture, Alignment, & Movement With Gordon Hay From ALINE 190: The Easiest Way to Track HRV, Sleep, and Movement With Oura Ring 106: Why to Stop Doing Kegels & Squat Instead with Katy Bowman 267: Solving Joint Pain & Why Sports Aren’t Good for Kids With Hunter Fitness 260: Why the 21st Century Is at War With Your Spine With Ty Carzoli Benefits of Inversion Therapy (& How to Do It at Home) Did you enjoy this episode? What other questions do you have about movement? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Thank You to Today’s Sponsors This episode is sponsored by Fabletics, my current source for all my gym wear. In the last six months, I’ve discovered several new types of workouts that I’m loving. From group classes focused on flexibility, to high intensity work, to underwater weight and breath training, I’ve been loving trying new things and Fabletics has activewear for all of this. And I wear one of their pieces pretty much every day. Thei
July 4, 2019
Sometimes on this podcast we talk about all things poo (because it’s important!), and today is no exception. Dr. Marisol Teijeiro is a naturopathic doctor who took her own challenges with irritable bowel syndrome and created a platform with solutions to help others. Her patients have affectionately and humorously crowned her “Queen of Thrones,” a title she wears proudly! For the last 15 years, Dr. Marisol has trained and educated healthcare practitioners and helped thousands of patients transition from irritable bowel to own their throne and thrive. She also has a lot of expertise surrounding castor oil and its benefits for the digestive system, so we’re going deep on that today. Episode Highlights With Dr. Marisol Teijeiro The health problems that plagued Marisol all her life, and how she finally got to the bottom of it The 5 pillars of digestive and overall health that changed her life One thing that might be undermining your cleanse or detox How to do a castor oil pack, and why they benefit the body What we can learn from paying attention to poo The power of stress to undo even the healthiest habits, and how to protect against it What biofilms are and how to beat them The many uses of castor oil from digestion to longer eyelashes How to set our kids up for lifelong digestive health A surprising way to trigger oxytocin in the body And more! Resources We Mention DrMarisol.com Queen of Thrones Castor Oil Eating Alive: Prevention Thru Good Digestion by Jonn Matsen More From Wellness Mama 258: Beating SIBO, IBS, and Histamine Intolerance With A Gutsy Girl Sarah Kay Hoffman 219: Why Everything We Know About Probiotics Is Wrong & How to Stop Leaky Gut With Microbiologist Kiran Krishnan 205: Everything You Need to Know About GMOs, Glyphosate, and Gut Health With Dr. Zach Bush 96: Using Natural and Traditional Medicine to Fix the Gut Microbiome With Dr. Ken Brown What Our Poop Reveals About Digestive & Gut Health How to Test Your Gut Microbiome (At Home Without a Doctor) How to Make & Use Castor Oil Packs How to Use Castor Oil for Hair (Grow Beautiful Hair Fast) Have you ever struggled with a gut issue? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well. Thank You to Today’s Sponsors This episode is brought to you by Branch Basics. They are one of my favorite companies because they are tackling two major problems with one simple solution. We’ve all heard about the problems with single-use plastic and how they are polluting the environment, how the overuse of plastics is bad for us as humans. And if you’ve read my blog, you’re also well aware of the potential pitfalls of harsh household cleaners, especially if you have kids in the house. Branch Basics helps on both of these fronts. They have the world’s safest non-toxic cleaning concentrate that is plant-based and biodegradable so it’s safe for the environment. Since it is a concentrate, a single bottle lasts a really long time which drastically cuts down on extra plastic bottles that you would get if you bought cleaners already pre-made. It’s gentle enough to be used on skin, even for babies, but strong enough to clean floors or greasy messes and even treat paint stains. And I use it to make an all-purpose cleaner to treat stains in the laundry and even use it as laundry soap. Their bottles are all reusable or you can do what I do and mix everything in reusable glass bottles instead. You may have seen on my IG how I used their cleaning concentrate and oxygen boost to wash my white couches naturally. Basically, I use Branch Basics in some way every single day. Check it out and grab some of your own at BranchBasics.com/wellnessmama and save 15% with the code MAMA15. This episode is sponsored by Crunchy Betty products. Here’s a secret- while I have a post about making my own deodorant, I ha
July 1, 2019
Today should be an extra fun interview! Sarah Fragoso is an international best-selling author of five books and founder of the Everyday Paleo brand. She is one of the first people I connected with when I started blogging years ago, and I used to actually guest write on her blog, so we’ve been friends for …
June 27, 2019
Today on the podcast we’re going to talk about some ways to really, really drastically improve your sleep! Tara Youngblood has spent over 10,000 hours studying how and why we sleep, and how to do it better. Applying her analytical skills from her physics and engineering background, Tara’s passion is to shape the future of …
June 24, 2019
I’m here today with a friend of mine who has been here before and I know you’re going to love to hear from her again. Hannah Crum, aka “The Kombucha Mamma,” pioneered Kombucha Kamp, an education workshop everyone interested in fermented foods should take. It started in 2004 out of her Los Angeles kitchen. Now, …
June 20, 2019
Can you say you are blessed with stress? No? I’m not sure I could either, but my guest today makes it her motto! Tildet Varon is a talented speaker and inner mastery specialist. She teaches individuals and companies all over the world to achieve success and maximize their potential. Today, Tildet shares her personal story …
June 17, 2019
Hunter Cook of Hunter Fitness became a close friend when I visited Finland this year with Four Sigmatic. Ever since, I have been implementing his systems and at this point I am totally sold on his approach to mobility training and overall physical health. Today we’re covering all things joint health — how they function, …
June 13, 2019
Jennifer Fugo is a clinical nutritionist empowering women who have been failed by conventional medicine and are trying to beat chronic skin and unending gut challenges. And she’s well equipped to do it. Jennifer has a master’s degree in human nutrition from the University of Bridgeport and is a certified nutrition specialist. Her work has been …
June 10, 2019
Hormone balance is one of the topics you all ask about most, so I’m excited to bring another hormone expert and doctor on the show today. Dr. Shawn Tassone is double board-certified in obstetrics and gynecology by the American Board of Integrative Medicine and holds a medical degree in addition to a PhD in mind-body …
June 6, 2019
Today’s episode is going to be so fascinating and a little unusual! I am here with Opher Brayer, a world-famous talent coach and the creator of something called Games of Genius. Opher coaches the best and brightest in Silicon Valley and he has taught innovation at many leading companies, including IBM and Disney Imagineering. Opher saw …
June 3, 2019
I’m here today with a really special woman I can’t wait to share with you. Sheri Salata is a producer, podcast co-host, and the author of an amazing new memoir, The Beautiful No: And Other Tales of Trial, Transcendence, and Transformation. Sheri shares lessons learned over her 20-year career with Oprah Winfrey, where she served as the executive producer …
May 30, 2019
I’m sure you all know Dr. Andrew Weil, a true pioneer of integrative medicine in the last few decades. Today Dr. Weil shares what he’s learned along the way during his impressive career. Although his list of accomplishments is almost to long to mention, I’ll start with this: Dr. Weil, MD, is a world-renowned leader in …
May 27, 2019
“Self-care” is quite the buzzword these days! While I’m glad we’re having the discussion as a culture, I think it’s safe to say that we moms are still trying to figure out the problems as well as the answers. Chrissa Benson is the founder of the amazing Physical Kitchness blog and programs, which she founded …
May 23, 2019
The spine is so incredibly important for our posture, alignment, nervous health, and more… but how often do we really think about taking care of it? Dr. Ty Carzoli is a doctor of chiropractic and has conducted research at Florida State in cardiovascular and muscle physiology. He specializes in a really cool form of upper …
May 20, 2019
Even though I studied Spanish for years in school, I still struggle to use what I learned in any meaningful way. Sound familiar? Then you’re in the right place. Idahosa Ness is a teacher, a musician, and foreign language expert who created The Mimic Method, a system to learn languages faster and more effectively. Although …
May 16, 2019
Sarah Kay Hoffman is the founder of A Gutsy Girl, a website I’ve been following for a long time. She’s created an amazing online community geared towards women who are looking for a reasonable approach for healing things like IBS, IBD, SIBO, hormonal problems, acne, and more. Sarah got her start when trying to heal …
May 13, 2019
Buckle your seatbelts… we’re going there! Today we talk in-depth about genetically modified organisms, better known as GMOs. This is not exactly my field of study and certainly a very controversial issue, so I’ve asked Jeffrey Smith, man behind the compelling new documentary Secret Ingredients, to shed some light on the topic for us. For more …
May 9, 2019
All of my years of health research have led me to one conclusion: there’s no one-size-fits-all prescription for good health. Each of us needs a personalized approach when it comes diet and the vitamins and minerals we need. The trouble is, how do we figure this out so we can act on it? Today I’m …
May 6, 2019
I’ve wanted to interview Dr. Valter Longo for years, and today I finally get to! In this episode, we explore all things fasting — one of my favorite health topics — and especially the fasting mimicking diet, a precise system of fasting that he invented. In fact, his diet was granted one of the only …
May 3, 2019
Today’s episode is a little different than normal as I’m here with Lauryn and Michael of The Skinny Confidential to talk business, entrepreneurship and navigating the dynamic of working together as a couple. Lauryn Evarts is a well-known lifestyle and beauty blogger at The Skinny Confidential and her husband Michael Bosstick is a serial entrepreneur …
May 2, 2019
I’m here today with someone you have probably heard of and possibly enjoy as much as I do. JP Sears is a YouTuber, a comedian, an emotional healing coach, and fun fact which you may not know, a serious world traveler and curious student of health. You’ve probably seen his funny and entertaining videos where …
April 29, 2019
With advances in brain mapping and neurofeedback, there’s so much to learn about the brain. I feel like I’ve barely touched the tip of the iceberg on this topic, so I’ve invited Dr. Andrew Hill here today. He is one of the top brain performance coaches in the country and holds a PhD in cognitive …
April 25, 2019
This episode is not only about what is in your water, but how to get out the things that you don’t want to be drinking! I am here with Dr. Tom DiGiuseppe, a PhD who has been involved in the design, testing, and installation of water filtration and purification systems for both residential and commercial …
April 22, 2019
I think today’s topic is a fun one and an unexpected twist on physical fitness and well-being. This episode is going to be all about foam rolling and why it should be part of our daily self-care. I’m here with Addie Conner, the co-founder of a company called 42 Birds. Rather than foam, her company …
April 18, 2019
You’ve probably heard of Poo~Pourri, a spray that traps unpleasant bathroom odors with natural oils (moms/wives everywhere owe her a debt of gratitude for it!). While you may not have heard though of Suzy Batiz, the amazing woman behind the product has an equally inspiring story. Since Suzy built an empire on the unlikely platform …
April 15, 2019
Drinking clean water is one the most important things you can do for your health. I’ve written whole posts about the benefits of water and water filters, but my guest today is talking to us about an angle I haven’t covered yet: alkaline and ionized water. For over 15 years, Thai Cabados he has been educating …
April 11, 2019
Dr. Jeff Knight is a chiropractic physician who works to help people tap into their natural ability to heal. His multi-therapeutic approach includes functional medicine, functional neurology, muscle activation, brain and cellular detox, and more. Today I’m talking to Dr. Jeff about a much-requested and highly controversial topic that every parent has had to weigh: …
April 8, 2019
Heart disease is an increasingly important issue for women. I’ve heard stats that it actually kills more women than breast cancer, but it’s not talked half as much. So I’m so glad to have Dr. Mark Menolascino here to give us a deep dive on this topic and explain what we can all be doing …
April 4, 2019
If I gave out an award for the most popular guest of all time, it would have to go to Ari Whitten! This may seem ironic since he’s not a mom, but Ari is pretty much a limitless source of knowledge on so many topics that affect families today. Case in point: he researched and …
April 1, 2019
My job is basically a great excuse to sit down and chat with the people who inspire me most! Today is no exception as Tina Anderson, co-founder and CEO of Just Thrive probiotics, joins me on the podcast. We’re gonna jump into a lot of probiotic myths flying around and talk about the science behind this …
March 28, 2019
I’m here today with a dear friend, Christa Orecchio, who is a clinical and holistic nutritionist and founder of The Whole Journey. She has helped thousands and thousands of people discover the root cause of their conditions by using food as medicine and a mind-body-spirit approach to health. Christa is truly one of the happiest, …
March 25, 2019
Dr. Izabella Wentz is a pioneering expert in lifestyle interventions for treating Hashimoto’s thyroiditis, which I have. She was also diagnosed at age 27, and in search of answers, conducted an incredible amount of research to create her own autoimmune protocol. In addition to her New York Times bestseller Hashimoto’s Protocol, she just wrote a …
March 21, 2019
My guest today is the exceptional Ben Greenfield, and since he won’t share his mile-long list of accomplishments himself, I’m going to brag on him for a bit. He is a life-long complete nerd (which I can say because I’m one too). He started college at 16 and studied anatomy, physiology, biomechanics, pharmaceuticals, microbiology, biochemistry, …
March 18, 2019
Today I have the pleasure of talking to a friend and someone I highly respect to go deep on things like ethical business and how we can all help change the future for the next generation. I’m here with Nick Green, who is the co-founder and CEO of Thrive Market, which you all have heard …
March 14, 2019
Robyn Openshaw is an incredible human being and dear friend of mine, as you all probably remember from our previous podcast interview. I met Robyn a few years ago at a biological medicine clinic in Switzerland and we really hit it off. She’s amazing since she is not only a dedicated single mom of four …
March 11, 2019
Today’s guest is back for a much requested part two, it’s no surprise. Carol Garner-Houston is an incredible powerhouse of knowledge and has helped thousands of families who are struggling through things like ADD, ADHD, sensory processing, and many other struggles. We’re going to go deep on all of those topics today. Carol currently serves …
March 7, 2019
I’m here today with Stephanie Langford, who I’ve been wanting to share with you all for a long time. She’s a dear friend, and she’s also a wife, mom, entrepreneur, and world traveler! Stephanie and her husband Ryan are raising and worldschooling their five kids, ages 3 to 14, and have literally traveled around the globe. They love …
March 4, 2019
I’m sure you all have heard of Blue Zones, places where many people live healthy, active, disease-free lives and experience increased longevity until the age of 100 or more. Today’s guest is an expert on the diet and lifestyle in Blue Zone areas and has a fascinating take on place of grains in a healthy …
February 28, 2019
As moms we really give it all — heart, mind, and definitely body! This episode is all about that last part, and how we can recognize and rehabilitate pelvic floor problems. I’m with the best expert I’ve ever met on the topic (plus she’s one of the most fun too!). Her name is Isa Herrera …
February 25, 2019
If anyone can connect the dots on women’s health, it’s today’s guest. Dr. Anna Cabeca is a triple-board certified doctor of gynecology and obstetrics who specializes in integrative medicine, anti-aging, and regenerative medicine. When she saw gaps in women’s health care she made it her life’s work to create several highly acclaimed programs with natural solutions …
February 21, 2019
Today I’m sitting down with Dr. Amy Shah, M.D., who is one of my favorite people to follow on Instagram. I’ve cited her work in at least a dozen articles on the blog and she’s quite simply a wealth of knowledge about all things health from both a holistic and a conventional perspective. Besides taking …
February 18, 2019
I recently shared about my trip to northern Finland (Lapland), where I learned to embrace (lots of) snow, eat reindeer, ride on a dog sled, sleep in an igloo, and even took a polar plunge in a freezing river, among other things! This adventure was possible thanks to my friend Tero Isokauppila, whom I’ve interviewed …
February 14, 2019
I’m here with Dr. Veronique Desaulniers, or Dr. V, as she is better known, who is the founder of Breast Cancer Conqueror and creator of “The 7 Essentials System,” which is a step-by-step program with the goal of preventing disease and creating naturally vibrant health. Dr. V is a bioenergetic chiropractor who has studied nutrition, homeopathy, and herbology …
February 11, 2019
Some of my favorite interviews are the ones where I feel like I’ve made a new best friend. This one definitely qualifies! Chalene Johnson is a lifestyle and business expert, an amazing speaker, and host of two top-ranked podcasts. You probably know her as the creator and face behind PiYo, a super popular workout program …
February 7, 2019
We all have conscious and unconscious habits that determine our quality of life every day. It takes a lot of work and reflection to realize our own habits and their consequences, not to mention the changes we may need to make. Multiply this by every member of the family, and it can feel like a …
February 4, 2019
Albert Einstein once said, “If you can’t explain it simply, you don’t understand it well enough.” Sarah Morgan took this message seriously and set out to share all she’d learned when getting her Masters in Nutrition, in a way anyone ages 4 through 104 would understand. To accomplish this, Sarah founded Buddies In My Belly, …
January 31, 2019
Today we have one of my favorite doctors in the world on the podcast, and I’ll tell you why. After seeing doctor after doctor and not getting any answers, Dr. Christianson diagnosed my thyroid condition. I’ve been a patient of his ever since and he’s done so much to improve my health. Dr. Christianson’s expertise …
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