The Wellness Mama Podcast

Episode Highlights With Katie Why healing often requires unlearning more than learning The invisible beliefs, identities, and patterns that kept me stuck … even when I was doing “all the right things” How clinging to control, perfection, and certainty created more stress than peace The surprising nervous-system science behind letting go (and why your biology resists it) How my identity as a “fixer,” “caretaker,” and “high achiever” held me back from true healing How rewriting internal stories (“I am responsible for everything” ? “I am allowed to live with ease”) transformed my health, business, parenting, and relationships How grief, loss, and major life transitions became openings rather than endings Why releasing old stories frees up enormous energy, creativity, and resilience Practical ways to start letting go in your own life … without fear, force, or overwhelm The difference between surrender and giving up, and how to tell which one you’re doing How to trust yourself, your body, and your path even when it doesn’t fit the old rules Resources Mentioned Letting Go: The Pathway of Surrender by David R Hawkins, MD Awareness: Conversations with the Masters by Anthony De Mello Just Thrive: Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order. Hiya Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama.

Episode Highlights With David Why living an adventurous lifestyle is so good for your brain and body Being sedentary is one of the biggest things that threatens brain health- here’s why Why he considers brain defenders the most urgent and important thing he’s ever written What the brains immune system is and why this is vital to understanding long term brain health Microglial cells and why these matter Why it isn’t just about beta amyloid plaques for alzheimer's and why this thinking was harmful The reason many drugs designed to address alzheimer's are not just ineffective but dangerous How one study showed completely stopping the decline of alzheimer's with lifestyle intervention and actually showed improvement Nurturing mitochondrial function helps the brain support M2 cells that are protective Brain metabolism mirrors the body’s metabolism and how being metabolically healthy protects the brain Even one night of non-restorative sleep can impact the brain Exercise is a tonic for the brain and bathes the brain in protective compounds How to protect the brain from the problems of less sleep even postpartum (there is an amazing built in protective mechanism from oxytocin) Why this means human connection is brain protective as well and community matters for brain health What the latest research says about statins and what we need to understand His take one gamma light, olfactory signaling and hyperbaric for brain health Resources Mentioned Brain Defenders: Harness the Power of Your Immune Cells to Protect Your Brain for Life by David Perlmutter, MD Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain for Life by David Perlmutter, MD Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar--Your Brain's Silent Killers by David Perlmutter, MD Jaspr Air Filter LMNT I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer. Hiya Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama.

Episode Highlights With Nat Her experience with homesteading, homeschooling and native plants Reasons to plant some native things in your yard! Her recovery from Autoimmune disease with circadian health How she reversed Hashimoto's naturally We are circadian beings, and our cells need light to produce the proper hormones and responses Nonna-maxxing and living like Italian grandmas Intuition getting stronger from the sun and why this happens Where did this disconnect happen and why we got taught to fear the sun Why morning light is non-negotiable and the most important thing Excess weight can be connected to trapped emotions and energy The body is always on our side What sun scoops is and how it helps the body respond to sun Why melanin is important and why a tan isn’t just skin damage The protective role of melanin beyond just the skin Why she chose to go sober and says it was the best decision of her adult life The power of grief to transform and awaken We heal by feeling Resources Mentioned Get Sun Scoops here Follow Sun Scoops on Instagram Heal Yourself With Sunlight book Just Thrive: Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order. BONCHARGE I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama

Episode Highlights With Matt His wild health journey and how he got into the work he does now Overcoming Lyme, Babesia, Epstein-Barr, parasites, mold, and heavy metals What mineral balancing is and how it is important Why he prioritizes hair mineral analysis as a form of testing over a blood test What makes HTMA different than other forms of testing My personal experience with mineral balancing Minerals work within a system, and knowing your status matters How minerals can help the body get rid of heavy metals What ionic mimicry is and how this means our body can hold on to heavy metals and displace minerals at the level of an enzyme site What enzymes are, what they do in the body, and how this relates to minerals The many places heavy metals hide and how these get passed on generationally How low zinc in kids can result in picky eating, and how to replenish it easily The potential autism link with heavy metals and how mineral balancing might help Why the body wants to hold on to heavy metals until minerals are balanced Most important lifestyle factors for detox and mineral balancing The surprising place where many people are getting a lot of their mercury A surprising reason to avoid seed oils that you might not have heard before How you can actually have a deficiency and a toxicity of a mineral at the same time Important nuance about copper in the body Manganese toxicity, how it happens and what it does (and Lyme can hide behind manganese) A missing piece with anemia that many people miss Resources Mentioned Valence Nutraceuticals Follow Matt on Instagram LMNT I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer. Hiya Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama.

Episode Highlights With Katie Why sunlight is essential for hormones, energy, mitochondria, circadian rhythm, and Vitamin D production What a “solar callus” is and why the skin needs gradual training — just like muscles How to safely build sun tolerance in early spring without burning The internal factors that determine whether sunlight helps or harms you: minerals, hydration, antioxidants, and fat-soluble vitamins Why people who burn easily are often mineral-depleted How I personally use apps like D-Minder to time my safe UVB exposure The difference between infrared (IR) light vs UV light and why IR prepares the skin for safe UV How to combine morning sunlight, gradual exposure, and internal nutrient support for deeper resilience Seasonal strategies: how the body shifts from “winter mode” to “summer mode” My exact step-by-step protocol for increasing exposure each spring Resources Mentioned dminder app Just Thrive: Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order. Bioptimizers I love and use so many products from them, but I especially love the magnesium (Magnesium Breakthrough) and digestive enzymes (Masszymes). Visit bioptimizers.com/wellnessmama to get the best deal!

Episode Highlights With Caroline Her story with minerals and fertility and what she learned the tough way The long road to having her two kids and how her health suffered after What makes fulvic and humic minerals different and why her job is to make these famous Why she considers these compounds the celebrities of mineral replenishment A new way of thinking about the body and fuel Minerals are the fuel that's translated into energy in the body and the real consequences of being low in minerals What humic and fulvic actually are and the way that the earth stores energy for future use What changed for her when she replenished minerals at a cellular level The symptoms that can be connected to low minerals that you may not realize How mineral depletion relates to hormones, hair loss, fatigue, blood sugar and more The voltage first understanding of the body’s energy We're meant to generate enough energy to run a light bulb and many of us aren’t! How chronic issues are often connected to mineral depletion What plant-based minerals are and what makes them different The difference between fulvic and humic and why we need both Humic (dark): microboost- nature’s janitor. Fulvic- (clear): electrolyze (natures hydration) How to introduce these minerals the right way to support the body Resources Mentioned BEAM Minerals The Mineral Reset book by Caroline Alan LMNT I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer. BONCHARGE I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama

Episode Highlights With Katie What my birth was like this time The things that I think made it easier What I’m doing differently now with ten more years of parenting and context How simple I’m keeping things this time Resources Mentioned Hiro Diapers - use code wellnessmama for a discount Bioptimizers I love and use so many products from them, but I especially love the magnesium (Magnesium Breakthrough) and digestive enzymes (Masszymes). Visit bioptimizers.com/wellnessmama to get the best deal! LMNT I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.

Episode Highlights With Justin Is he the real most interesting man alive? How he got hit by a train! What is hypochlorous acid and how he discovered it The body already makes this, but what makes it so unique What makes this such a strong antimicrobial, anti-inflammatory, speeds up healing process It has the same safety profile as saline but is over 100x more powerful than bleach! The things that matter with hypochlorous acid and what to look for on labels How to know if there is any actual active ingredient and how it fades over time How this is antibacterial and antimicrobial and doesn’t sting! Safe to use around eyes, ears and mouth Even safe to use as breastfeeding mom and even in nipple care What makes this really unique for eczema Resources Mentioned Active Skin Repair - use code WELLNESSMAMA20 to get 20% off

Episode Highlights With Eddie How fast food goes beyond just food and navigating a hurried culture Some simple ways we can shift the nutrient quantity of food Why nutrient levels matter more than macro levels with food When supplements are necessary and why he became concerned with the supplement industry Big problems you may not realize exist in supplements What fractionated supplements are and why the body doesn’t understand them Resources Mentioned Touchstone Essentials Supplements Hiya Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama. Just Thrive: Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama

Episode Highlights With Eddie What the modern toxic burden is and reducing everyday toxin exposure We are exposed to over 100k chemicals that have been produced and not cleared for safety Microplastics, chemicals and other toxins found in general everyday living What zeolite is and how it works gently to support detox Common food and water toxin exposures and how to reduce them Zeolite is inert in nature so it is gentle - what form to look at How zeolite is formed and its highly unique structure The unique way that heavy metals attach to zeolite in the body Nano zeolite and what makes this different Zeolite is not an essential mineral so it doesn’t store in the body and actually can’t How it processed out of the body quickly Does this help with parasites and how to use it for gut health The acidity component in the body and how this actually matters Direct vs indirect impact of zeolite on parasites and detox The mood connection and indirect impact on the gut What I do and why I love zeolite now (after being a skeptic) Resources Mentioned Zeolite from Touchstone Essentials Water filter Jaspr air scrubber Follow Touchstone Essentials on Facebook , Instagram , on X, and LinkedIn BONCHARGE I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama Just Thrive: Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order.

Episode Highlights With Katie The real story behind baby #7 and the hardest year of my life — not the polished version, but the honest journey of what it looked like behind the scenes. The unexpected prayer that changed everything and what happened when I asked life to shake up anything that wasn’t rooted in love and kindness. What it felt like to walk through a season where I couldn’t fix, plan, or control my way out — and the lessons I learned from finally letting go. Navigating an unexpected pregnancy, the emotions I wrestled with, and how this season transformed my relationship with trust, surrender, and acceptance. My experience with a darkness retreat and what facing my deepest fears taught me about becoming a different version of myself. Why this was emotionally my hardest pregnancy but physically my easiest, and the health practices that supported me through it, including nutrition, movement, circadian rhythms, and stress reduction. Redefining what it means to be alone, finding deeper support through family and community, and discovering that a full life doesn’t require everything to look the way I once imagined. What I learned about hard seasons: don’t judge the story from the middle. How sometimes the things that feel like they’re breaking us are making space for something new. Hiya Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama. Bioptimizers I love and use so many products from them, but I especially love the magnesium (Magnesium Breakthrough) and digestive enzymes (Masszymes). Visit bioptimizers.com/wellnessmama to get the best deal!

Episode Highlights With Connie What makes infrared different than traditional saunas How infrared combines light energy with heat What infrared actually is (we also get this from the sun!) Light and heat as energy medicine How this can help with emotional resilience What we know about the sympathetic nervous system and how sauna can influence this FIR specifically for entering a parasympathetic state Mood benefits and how infrared helps specifically with depression The cardiovascular benefits specific to far infrared heat Japan uses FIR sauna as a first line for cardiovascular problems Why you can get benefits from an infrared sauna as soon as you turn it on, even before they heat Does it matter what time of day we sauna? Finnish vs infrared and which is best? (data and my take) Consistency is more important than intensity with infrared What the pulse sauna is and what makes this super unique Resources Mentioned Sunlighten Saunas Hiya Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama. LMNT I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.

Episode Highlights With Jessica What tapping or EFT actually is and how it is such a powerful nervous system reset Understanding the nervous system and what a lot of sources get wrong Tapping has over 300 peer-reviewed studies behind it Why always being calm isn’t the goal of nervous system regulation How quickly the nervous system can respond to safety signals through tapping Tapping meditations that can reduce stress by 30% in a few minutes The results they've seen with the millions of people who have learned tapping from the app Free part of the tapping app for first responders they can use anytime How I use tapping as a mom to help postpartum What inspired her to write her new book, Rewired Her own tapping routine and what she recommends for moms Walk through a tapping practice you can use right away Resources Mentioned Rewired: The Breakthrough Tapping Method to Stop Overthinking, Calm Your Body, and Finally Feel at Ease The Tapping Solution app Tapping cards BONCHARGE I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama Just Thrive: Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order.

Episode Highlights With Michael Why he thinks synthetic fragrance is the new secondhand smoke and how he can back this up with data Secondhand smoke was such a brilliant marketing push and why fragrance needs this now The worst offenders and what to look for What “fragrance” actually is when you see it on a package Safe swaps that actually work Having safe and beneficial indoor air quality The air freshener industry is a 7 billion dollar industry. The air filtration industry is less than half of that People are spending double the money to pollute their air than to clean it Fragrance = chemicals They work by hijacking your ability to smell What to know about candles and which to avoid- some can be great! Turning your home into a sanctuary The 80/20 of health: sleep sanctuary, scrub sleeping air, filter water. Resources Mentioned Jaspr air scrubber - use the link for a discount Organic bedding Healthy mattress I love Water filters Healthy lighting Non-toxic dishwasher and laundry detergent Branch Basics non-toxic cleaner Just Thrive: Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order. Bioptimizers I love and use so many products from them, but I especially love the magnesium (Magnesium Breakthrough) and digestive enzymes (Masszymes). Visit bioptimizers.com/wellnessmama to get the best deal!

Episode Highlights With Michael What he learned from years in working on mold remediation When he learned that the mold industry had a serious integrity problem Mold remediation - what does this actually mean What companies are doing wrong that leaves families sicker than before Lessons learned from 8 years of doing mold testing The Mold Rush (or Mold is Gold) in the industry At its core, mold remediation is demolition with more precaution What the actual best testing is and which ones are not as accurate Why some people are impacted more by mold than others The way we build today is one of the biggest culprits with mold Mold is not a problem outside where you have nature’s air scrubber: sunshine, wind and trees The sandwich only gets mold when you put it in tupperware. Your home is a tupperware Air scrubbers vs air purifiers and why this matters Resources Mentioned Jaspr air scrubber - this link gives a discount Under sink waterproof mat Thermal imaging camera Moisture meter BONCHARGE I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama LMNT I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.

Episode Highlights With Katie Why the traditional biochemical model of the body is incomplete...and why the body is electric first The shocking amount of energy your body generates each day (about your own body weight in ATP!) Why 90–95% of chronic diseases have mitochondrial dysfunction at the root How your mitochondria act not just as powerhouses but as quantum batteries, antennas, and information hubs The surprising sources of electrons that create cellular voltage...including sunlight, melanin, movement, structured water, and the earth itself How infrared light charges your “quantum battery,” while artificial blue light breaks it down Why hydration with minerals is essential for building cellular charge (and why plain water can ake things worse) The nutrients mitochondria require to function: phospholipids, healthy fats, CoQ10, copper, B-vitamins, carnitine, creatine, and more What redox really means and why redox balance must come before detox How a collapse in redox leads to the Cell Danger Response, chronic symptoms, and stalled healing The many ways modern life drains voltage: lack of sunlight, EMFs, stress, toxins, blue light, poor sleep, dehydration, and circadian disruption Simple daily strategies to restore voltage...starting with light, minerals, movement, grounding, and sleep How tools like red/near-infrared light, PEMF, BioCharger, sauna, cold therapy, Juvent, and vibration plates support mitochondrial energy Resources Mentioned Red light therapy PEMF mat BioCharger Saunas Power Plate vibration plate Cold plunge Juvent Justine Class The Body Electric Dr courtney hunt insta and website Your spark is light class Mineral podcast series Water structure pitcher affiliate link Rebounder on amazon

Episode Highlights With Ninu What the gut hormone connection is and why it matter so much How supporting the gut supports hormones and can improve cortisol and sex hormones Why most women are chronically constipated and how to remedy this Why high cortisol is a good thing at the right time of day and why it's more about balance How screens disrupt melatonin and sabotage sleep The inputs we need for balanced hormones: sugar stability, nourishment from food, light exposure, movement, and avoiding toxins How metabolic resistance is the real driver behind so many health problems Resources Mentioned Women's High Vibe Health to book a free call High Vibe Health functional program LMNT I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer. Just Thrive: Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order.

Episode Highlights With Ninu The reason women can still feel stuck even if they’re doing all the “right” things with nutrition and exercise Why those are only two pieces of the pie and the other things that can be really helpful Women hear all the time that their labs are normal and still don’t feel well… delving into the reasons why The major reason bloodwork isn’t the best place to look for answers and what can give more insight We are electrical beings and why this matters a lot How to read your symptoms and get good insight and why they are a gift if we know how to listen Things associated with liver, gallbladder and digestion and what these mean Not getting enough nutrients is an acute stressor on the body! Markers and cues that your cells, liver, and gut are in a good place How undereating could be sabotaging everything and how in all the women she has worked with, she has never seen one case of a woman actually overeating! The biggest levers we can pull for improving health Resources Mentioned Women's High Vibe Health to book a free call High Vibe Health functional program

Episode Highlights With Todd What quantum energy actually is and how Todd went from skeptic to deep understanding How this term gets misused a lot and the important things to actually understand What quantum entanglement is and how this can benefit us practically The 2022 Nobel Prize in Physics was awarded to Zellinger, Clauser and Aspect for proving quantum entanglement, but how it actually works How they do experiments at a distance on HRV and how they can see results remotely and rapidly Why quantum energy is neutralizing energy and doesn’t need to add anything but neutralizes disruptive energy- and their experiments with this and neutralizing EMFs effects on the body Quantum upgrade vs leela quantum physical products and how they work the same and differently Why Katie is running Quantum Upgrade on her podcast recording room and has the Blocs in her wellness center and home How they saw a 10% increase in HRV with quantum upgrade They see an increase in wound healing and ATP production Dr. Dru covered a study they did on 5G and what it does to the brain and HRV- improving alpha brain waves and reducing beta and gamma, which is measurable Resources Mentioned Quantum Upgrade free trial - 15-day FREE trial, no credit card required with code WELLNESSMAMA15 LeelaQ Hiya Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama for 50% off your first order.

Episode Highlights With Katie Why resilience and adaptability...not restriction...are the true markers of vibrant health. How rigid diets and “perfect routines” often reflect a dysregulated nervous system The mindset and language shifts that changed your health from the inside out. The nervous system foundations that created real healing capacity. How gradually expanding inputs taught your body it was safe again. Why metabolic flexibility is impossible without nervous system flexibility. The identity-level transformation required to step into freedom. Practical steps you can use to build resilience and adaptability starting today. Resources Mentioned LMNT minerals Sauna Bioptimizers I love and use so many products from them, but I especially love the magnesium (Magnesium Breakthrough) and digestive enzymes (Masszymes). Visit bioptimizers.com/wellnessmama to get the best deal!