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PODCAST

The Wellness Mama Podcast

The Wellness Mama Podcast is a weekly series covering the topics of real food, stress, sleep, fitness, toxins, natural living, DIY, and other health tips to give you actionable solutions to improve your family’s health! Brought to you by WellnessMama.com

health & fitness alternative health

All Episodes

44:39

My Protein + Micronutrient Theory of Health (& What I...

The Wellness Mama Podcast ·

2025/03/05

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

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48:21

Mindset Shifts & Releasing Self Sabotage for...

The Wellness Mama Podcast ·

2025/03/03

Episode Highlights With Lisa GoldbergEarly lessons on mindset around food that can turn into trouble later in lifeThe downfall of the dieter's mindset and how it leads to self sabotage How these early patterns form our relationship with foodThis often ties into low self esteem and low self worth Examples of the dieter's mindset and how this is counterproductive What to be aware of in parenting to create positive patterns around foodHow to avoid creating food as a rewardLearning to get back in touch

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38:45

Creating a Sleep Sanctuary: The Role of Environment...

The Wellness Mama Podcast ·

2025/02/25

Episode HighlightsThe biggest mistakes people make when setting up a sleep sanctuary A reason not to have a TV in the bedroom!Factors to think about when it comes to your sleep environment How to keep your sleep environment for sleep in your mind The substances and chemicals in our sleep environment that can disrupt sleepMattresses are often the highest concentration of toxins in the household and we are exposed to them the entire time we're sleeping How heat and temperature come into play for

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34:27

How Sleep Impacts Mental and Physical Resilience with...

The Wellness Mama Podcast ·

2025/02/24

Episode Highlights With JackWhy sleep is so vital for both mental and physical health and resilienceThe reason sleep is becoming a much bigger part of the conversation How the body resets physically during sleep and the repair process that happens during sleepThe problems with chronic poor sleep. What are the markers of great sleep?Practical ways to uplevel our sleepMarkers of chronic poor sleep and quality sleep- it isn’t just about time but sleep stagesThe benefits of deep sleep and REM sleep- and

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40:52

Cortisol Deep Dive: How to Balance and Support It...

The Wellness Mama Podcast ·

2025/02/19

Episode Highlights With KatieTackling cortisolPopular on social media latelyLots of cocktails and miracle cures floating aroundCan certainly be helpful, but not a silver bullet… a great jumping-point for understanding cortisol- and none of these magic cures will work without a foundation of the basicsAlways for information and inspiration, never for comparison or prescriptionEspecially relevant topic for a lot of us as moms (higher stress levels), as we approach perimenopause and menopause (as this

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36:14

Circadian Alignment Using Light, Food, Fasting and...

The Wellness Mama Podcast ·

2025/02/12

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

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48:21

Healing Hair Loss and Alopecia Naturally & for Life...

The Wellness Mama Podcast ·

2025/02/10

Episode Highlights With Johanna DahlmanHer wide-ranging travels and life living in five other countries The experience with alopecia that led to the work she does todayHow she lost over half of her hair and learned how to heal and reverse this naturally Alopecia: the medical term for hair loss An approach that works for hair loss must be personalized We all have blind spots when it comes to hair lossWhat it looks like when she starts working with someone on hair lossIt isn’t just androgens and DHT

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31:57

What Every Parent Should Know Before Having Their Kid...

The Wellness Mama Podcast ·

2025/02/04

Episode Highlights with Dr. Erika GrayUnderstanding privacy concerns with genetic testing, especially in light of the security breach with a major DNA company recently Samples sent to testing companies are de-identified and not connected to personal dataSecurity concerns and how to make sure yours is safeHow their specific testing has layers of encryption and is not even mined for dataYou can use an alias on your genetic testing The limits of genetic testing and what it can and can’t tell

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39:13

How Knowing Your Child’s Genetics Can Make Parenting...

The Wellness Mama Podcast ·

2025/02/03

Episode Highlights With Dr. Erika GrayImportant perspective about genetics and how to use this information for the biggest advantageThe nuance when it comes to children and genes Genes do not exist in isolation and why focusing on one gene is not helpfulHow understanding genetics helped her teens (and mine)What COMT is and how this comes into play with influencing our worldviewFast COMT break down dopamine and norepinephrine faster (linked to moving around, not sitting still, etc.)How this

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63:23

How to Fix Your Gut & Learn Your “Gut Type” with Dr....

The Wellness Mama Podcast ·

2025/01/29

Episode Highlights With Michael RuscioHis own journey into the work he does now and the tough lessons he learned about gut healthAll disease begins in the gut but how to know what is going on What gut types are and how this helps explain why people can have such drastically different reactions to gut interventionsFungal vs bacterial overgrowth in the gutThings that are universally beneficial to the gut: exercise in the right amount, mindset, unprocessed foods, time in natureThe diet that helps heal

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48:51

900th Episode Q&A: Healing, Trends, Regrets, Detox...

The Wellness Mama Podcast ·

2025/01/27

Episode Highlights With KatieKatie answers reader questionsWhat have been the best/favorite forms of healing I’ve triedHabit stacks and best routinesWellness trends I regret, if anyWhat I could change if I could go back to my early adult yearsOne thing that has made the most difference in lifeDay in the lifeWhere would I go if I could live anywhere or if chaos hitsDo I believe we can detox and stay healthy by our state of mind rather than things outsideThe highest ROI things if I was on a very

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34:11

Wellness Trends I’m Predicting in 2025: Solo Episode

The Wellness Mama Podcast ·

2025/01/15

Episode HighlightsTrends I expect to become more popular in 2025 and my take on them, with one easy action step for each (that is free)Minerals: Why I feel they're important and what I take (key takeaway, salt water in the morning for energy and hydration)Functional movement like kinstretch, walking, climbing, getting back to simplicityTIP: go for a walk or do air squats after each mealWhole food single ingredient eating over complicated diets: my approachLIGHT and circadian health — Courtney Hunt

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48:08

The Pitfalls of Modern Technology, Nature Deficit...

The Wellness Mama Podcast ·

2025/01/13

Episode Highlights With Anjan KattaHis own experience with the pitfalls of modern technology The downside of so much blue light at all times of day and nightWhat the designer of LCD screens thought they would be used, and what he would have done differently if he had known we’d be using them this muchLight is a master signaling mechanism for hormone and circadian healthWhat are the most harmful negative impacts of modern technologyEvolutionary mismatch with modern technology The comparison of the

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29:27

The Liver & Gallbladder Connection to Hashimotos with...

The Wellness Mama Podcast ·

2024/12/17

Episode Highlights With Divya GuptaHer own story of having her gallbladder removal linked to her thyroid What’s going on biologically with the liver and gallbladder connection to thyroid issuesNothing in the body works in isolation, and what symptoms can tell us The thyroid and liver have a very symbiotic relationship Three main organs to look at to help support the thyroid: liver, adrenals, and gutHow to support these three organs to support your thyroid The real story with cortisol and why it

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32:08

Breaking the Family Health Code: How to Rewrite Your...

The Wellness Mama Podcast ·

2024/12/16

Episode Highlights With Divya GuptaHer own incredible story and how she broke the cycleWhen she started to notice something was wrong with her health and how she started to change the storyDifferences between growing up in India and moving to the USGenes only impact 10% of outcomes, and much more is in our ability to change A doctor can never know your body as well as you canYou hire a doctor and have the power to fire them if they aren’t helping you Resources We MentionDivya Gupta - websiteHealth

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51:21

The Four Ts of Trauma Healing & IFS with...

The Wellness Mama Podcast ·

2024/12/04

Episode Highlights With Dr. Frank AndersonWhat IFS is and how it differs from other types of therapies His personal trauma history that started at age 6 Why he isn’t a fan of differentiating “big T” and “little t” traumaWhy don’t we need to forgive in order to heal and why he calls it the F-wordHow early childhood experiences with our caregivers can have a strong, lasting impact, even if they aren’t big moments of trauma or abuseMany therapies push forgiveness too early — he recommends healing and

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21:22

Fasting: Why It's Not for Everyone and What to Do...

The Wellness Mama Podcast ·

2024/12/03

Episode Highlights With Dr. Phyllis PobeeWhat she sees related to intermittent fasting and womenWhy fasting can lead to an initial 10-pound weight loss and then a rebound with more weight gainWe are already losing muscle in our 30s and beyond without fasting, and fasting can speed up muscle loss if we aren’t carefulNot everyone responds well to a lack of foodAge matters in fasting and impacts younger and older people differently How we can heal the metabolism after fasting and dietingThe cortisol

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32:33

Genetic Awakening: How Understanding Your DNA Can...

The Wellness Mama Podcast ·

2024/12/02

Episode Highlights With Dr. Phyllis PobeeHow she lost over 100 pounds after having two kids by understanding geneticsObesity affects all organ systems What genetic weight loss is, and how she figured this outThe biggest gene that comes into play with weight loss… the FTO geneGenetic avatars and how this helps pinpoint what will be effectiveThe craving captives and how this comes into play with genetics and dopamine genesThe gene/hormone connection and how certain genes can affect things hereHow

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26:01

Castor Oil for Hair: Thicker-Looking Hair, Lashes,...

The Wellness Mama Podcast ·

2024/11/19

Episode Highlights With Marisol from Queen of the ThronesHow to properly use castor oil for hairThe myth that castor oil “grows” hair and what it actually does instead Less is more with castor oil and hair… for skin, more is ok, but for hair, the right amount is important — how much do you put in your hair Golden castor oil for skin, but for hair, black castor oil is better depending on hair typeHow to do a natural hot oil hair treatment with castor oilWhat to know about lash serums and why it is

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36:39

Castor Oil Clean Beauty: Unlocking Queen Cleopatra’s...

The Wellness Mama Podcast ·

2024/11/18

Episode Highlights With Dr. MarisolHow castor oil was Cleopatra's ancient beauty secret Cleopatra was actually Macedonian, and how she likely used castor oil in her beauty routineShe was the first beauty influencer in the world using castor oil, and what we can still learn from her todayMarisol was a beauty queen, and beauty has always been an area of interest for herWhat we can learn from grandmothers when it comes to beauty secrets The principle of like attracts like and why oil can be so helpful

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