• Why sodium is the most misunderstood mineral
• How sodium runs your body’s electrical system, nerves, and muscles
• The surprising connection between sodium and safety signals
• Why many health-conscious women are quietly under-sodium-ed
• Symptoms of low sodium that look like stress or anxiety
• How sodium interacts with potassium and magnesium
• Why sodium needs to come from mineral-rich salts, not processed foods
• Microplastics in sea salt and better alternatives
• How to increase sodium safely in a real-food lifestyle
• Practical ways to hydrate with electrolytes without overdoing water
• Why sodium is essential for sauna, exercise, pregnancy, and stress recovery

Resources Mentioned

• Himalayan salt tablets
• LMNT electrolyte drinks

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 and use code wellnessmama for 20% off!

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.

• What horizontal relationships are and why they matter
• How vertical dynamics create shame and resistance
• The nervous system connection in parenting and how this can help us be more connected and effective in relationship with our children 
• How Freud and Richard Adler differed on the topic of horizontal relationships and trauma
• Practical examples for shifting into horizontal parenting
• The flaw with superior positions in relationships and how this robs us of our confidence and autonomy 
• “Self sacrifice” and how it's a nobler term for self abandonment and how we program this into our kids
• How the vertical side uses extreme circumstances to argue for vertical relationships
• Why connection > control in raising autonomous adults
• How repair builds lifelong trust
• How this approach makes you a better leader everywhere else in your life
• Utility verticality vs relational verticality 
• Reputation and the puppet strings it has on us as human beings and how this comes into play in parenting
• It isn’t that the strong survive.. It is the connected that survive 
• Punishment: So much of punishment is laziness on the parents part and the fear of reputation
• It isn’t about just changing the behavior but addressing the underlying reason and capacity 
• Forgiveness isn’t the letting go of what happened but the softening of the blame 
• There are over 400 unique characteristics that will emerge in your child regardless of how you parent them
• How this can create space for a both/and instead of an either/or in parenting 
• Guilt perpetuated by reputation and verticality 
• After age 7, our role as a parent is to be a safe place for a child's exploration of themselves

Resources Mentioned

• Paul's website and his Instagram
• What Happened to You?: Conversations on Trauma, Resilience, and Healing
• The Body Keeps the Score by Bessel van der Kolk 
• Waking the Tiger: Healing Trauma by Paul Levine
• Kiss Me Like a Stranger: My Search for Love and Art by Gene Wilder

Bioptimizers
I love and use so many products from them, but I especially love the magnesium and digestive enzymes. Visit bioptimizers.com/wellnessmama and use wellnessmama15 at checkout to get the best deal

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 and use code wellnessmama for 20% off!

• The environmental implications of chemical sunscreen and how these impact oceans and waterways
• Why certain countries have banned certain sunscreens because of their impact 
• Over 14,000 tons of sunscreen enter waterways every year and why this is so problematic
• How chemical sunscreens can also interact with pool sanitizers to create really toxic byproducts
• What does reef safe indicate on a sunscreen and what to actually look for 
• Why to look for non-nano zinc and titanium dioxide in sunscreen
• Lesser known ingredients in sunscreen that are really beneficial to the body
• The plastic equation and why they choose plastic free

Resources Mentioned

• Salt + Blue sunscreen
• Annmarie Gianni 

Bioptimizers
I love and use so many products from them, but I especially love the magnesium and digestive enzymes. Visit bioptimizers.com/wellnessmama and use wellnessmama15 at checkout to get the best deal

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. 

• The fear messaging around the sun and around sunscreen
• Common misconceptions about sunscreen and when it isn’t actually beneficial and can be harmful
• Harmful ingredients found in many sunscreens 
• Chemical vs mineral sunscreen and how these impact the body differently 
• Why our culture has become so afraid of the sun and how we got here
• Questioning the sunscreen prevents skin cancer narrative and what the data actually says
• Why many sunscreens on the market aren’t actually broad spectrum and don’t block the damaging parts of UVA
• What does broad spectrum mean in sunscreen and why to look for this
• Physical sunscreen like zinc are naturally broad spectrum
• What does the term waterproof on sunscreen actually mean
• The problems with petroleum in sunscreen
• Why I don’t wear sunglasses almost ever!

Resources Mentioned

• Salt + Blue
• Dminder app
• Annmarie Gianni 

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.

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.

• What face mapping is and her journey that led her to develop this fascinating modality 
• She cracked her sacrum and sternum and was having 5 migraines a week and how she resolved it
• Your face speaks to what is happening in the body
• What different things in the face represent in other parts of the body 
• The pelvic floor tension connection for many women and how this also shows up in the face
• How the jaw can often be connected to hip and pelvis imbalance (it was for me)
• Pain is our friend, numb is our enemy

Resources Mentioned

• Savannah's website and her Instagram
• Face tools and face programs from Savannah
• Free face mapping tool
• Book: It Didn't Start With You

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. 

• What fascia is and where it is in the body
• Fascia is the web of connective tissue that covers the entire body and is an incredible electrical substance 
• It's made up of collagen fibers and is very hydration dependent
• Fascia has more nerve endings than the skin!
• How fascia gets stuck and how age and hormones affect it 
• Ways to ideally support the fascia for its best function 
• The key to fascia is speed and why movement is so important - the slower you go, the more you engage the nervous system 
• Why we can’t force the fascia to do anything and how to help it “melt” instead
• Your fascia responds to your emotional state! 
• Fascia has over 250 million nerve endings, which is over 25% more than the skin.
• Pain is a language that we need to learn to understand and when pain can be a teacher
• Emotions and pain are really only around for about 12 seconds if we are present with them
• Stuck fascia and aging and how this might be the most powerful non-invasive solution we have
• How to release fascia and remobilize areas that have been stuck 
• You can mobilize fascia in as little as ten minutes a day!
• Fascia might be the interface between the physical body and the emotional/energetic body

Resources Mentioned

• Savannah's website and her Instagram
• Face tools and face programs from Savannah
• Free face mapping tool
• Jill Miller's Fascia work on Instagram
• Lose Your Mind: The Path to Creative Invincibility

Bioptimizers
I love and use so many products from them, but I especially love the magnesium and digestive enzymes. Visit bioptimizers.com/wellnessmama and use wellnessmama15 at checkout to get the best deal

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. 

• What sound healing is and why he’s sensitive around the term healing 
• His invitation through his music is for people to feel deeply 
• Science and spirituality and how they can meet in the realm of sound 
• The universe is full of things that vibrate, and while humans can only see and hear a small part of the visible and audible spectrum, we can feel more
• His albums are two hour explorations of non-ordinary states of consciousness through sound
• How sound can impact the nervous system and induce non-ordinary states of consciousness with our internal neurotransmitters 
• What he inadvertently discovered about the nervous system through data of his listeners 
• Hypnogogic states- the states between sleep and wakefulness and how sound can help us enter them

Resources Mentioned

• The Harmonic series images
• David's Linktree
• David's website

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 and use code wellnessmama for 20% off!

• Where the name The Human Experience came from and how he realized that creativity came through him and not from him
• His incredible journey with creativity and why the world doesn’t innately reward creatives 
• How experiences of guilt, blame, or shame kill our creativity as children and how to remember and tune back into it 
• Ways to access the creative spirit and how we all can in some form 
• Facing our edges without needing to be perfect and leaning into the creative spirit 
• Accept and allow and release guilt, blame, and shame 
• The two parts of his creative process: the mind and the no mind 
• Mind= toolbox, no mind = feeling not thinking 
• “We don’t play music, music plays us.” - David Block
• Creativity as an intrinsically spiritual process, like birthing a child

Resources Mentioned

• David's website
• David's Linktree

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.

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.

• Why chronic fight-or-flight is not an emotional problem but a physiological state driven by your biology
• How the nervous system decides whether you’re safe or unsafe — often without your conscious awareness
• The specific ways stress, trauma, overwhelm, and modern life keep the body stuck in survival mode
• Why you can’t heal digestion, hormones, immunity, energy, or inflammation until your body feels safe
• How your brain, vagus nerve, mitochondria, and hormones respond when your body is in a threat state
• The difference between “danger physiology” and “safety physiology” — and how each shapes your symptoms
• Why mindset alone can’t regulate your nervous system (but the right habits can)
• The real role of light, minerals, hydration, movement, and sleep in telling your body it’s safe
• How to recognize when your body is signaling overwhelm vs. when it’s ready for expansion
• Daily practices that help shift your system from fight-or-flight into repair, digestion, fertility, and resilience
• How rewriting internal language (“I am sick” ? “I am healing”) sends safety cues at a cellular level
• Why expanding your capacity is more effective than trying to “eliminate stress”
• Practical steps to build a physiology of safety — one that supports long-term health, joy, and adaptability

Resources Mentioned

• Jaspr air scrubber
• Water filters I love and recommend 

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.

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.

• Her story that led to the work she does now
• What she means by you’re not broken, just misaligned 
• Her journey through Lyme and Mold toxicity 
• How two-minute micromoments can shift the whole baseline of our lives
• Different brainwave states and how they affect our mood and other parts of life
• A short tool that she uses daily that shifted her brain waves dramatically 
• How to align with our brainwaves to be able to be more present in the moments that matter
• Self-care needs a rebrand 
• How lighting affects brain waves
• The power of play and how it can be so effective for shifting overwhelm 
• What regulation reps are and how this 2-minute activity can make a huge difference 
• How to access theta brain states and why this is so important

Resources Mentioned

• The Connection Code Book
• Self-With Checklist
• Urgency Reset Masterclass: Real Time Nervous System Downshifts For High-Capacity Women
• Dr. Melissa's website
• Follow her on Facebook and Instagram
• Be Inspired Mama podcast
• Healthy home lighting

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.

Bioptimizers
I love and use so many products from them, but I especially love the magnesium and digestive enzymes. Visit bioptimizers.com/wellnessmama and use wellnessmama15 at checkout to get the best deal

• His health crisis that led to a spiritual journey and the work he does now
• We are not just electromagnetic beings but truly beings of light
• Science and history show that we are light beings and can transition with our bodies into a higher dimension
• What he means when he talks about ascention and the two types he encountered in his research
• Examples of this light ascension from various religious traditions
• How our bodies have more energy in them than nuclear power plants. We are mostly space with frozen light that has incredible potential power
• The observer theory and our thoughts/emotions creating reality and how this relates
• We know from quantum physics that everything is connected
• How we can each apply some aspects of this into our lives to shift into our greatest potential 
• The “holistic diet” of everything we encounter with food, information, interactions, etc.
• We know scientifically that our emotion's wellbeing and our physical health depend on our emotional feelings, especially ones like love and gratitude

Resources Mentioned

• Illumine Consultants
• Andrew's website
• Bodies of Light - Andrew's book

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.

• Drama triangle roles and the language that sustains each
• Family and relationship examples: how roles rotate and recruit each other
• Sneaky savior behaviors and why they keep the cycle spinning
• The Law of Request and why consent protects dignity and growth
• Language shifts: identity, experience, should, choice, fixing, witnessing
• Role-specific practices to move toward Creator, Challenger-with-care, and Coach/Companion
• Repair scripts and weekly check-ins for real-life change

Resources Mentioned

• Zach Bush MD on Forgiveness, Leadership, and The New Humanity | Conscious 500 Speaker Series
• Kelly Brogan podcast
• The Reclaimed Woman - by Kelly Brogan MD

Bioptimizers
I love and use so many products from them, but I especially love the magnesium and digestive enzymes. Visit bioptimizers.com/wellnessmama and use wellnessmama15 at checkout to get the best deal

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.

• Perimenopause vs menopause vs post-menopause (high level)
• Hormone replacement therapy (HRT): estrogen, progesterone ± testosterone, different delivery methods
• Why hormone replacement is such a hot topic right now
• What the new HRT label changes do and don’t mean
• My core philosophy – foundations before hormones and why I’m cautious about jumping straight to HRT
• The light & mitochondria lens
• Cell danger response & safety signals and what that means for perimenopause & hormones
• Pros & cons of HRT as I currently see them
• What I’m actually doing now to prepare for perimenopause

Resources Mentioned

• Upgraded Formulas Trace Minerals
• Eidon Multiple Minerals
• Healthy lightbulbs

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 and use code wellnessmama for 20% off!

Bioptimizers
I love and use so many products from them, but I especially love the magnesium and digestive enzymes. Visit bioptimizers.com/wellnessmama and use wellnessmama15 at checkout to get the best deal

• Her amazing story, growing up half Indian and half Japanese and the winding journey of her entrepreneurial success
• How she went from being a professional athlete to opening a gluten-free restaurant in NYC, to other start-ups as well
• Every baby goes through up to 6,000 diapers that take hundreds of years to break down
• Her revelation with diapers and baby poop and how this led to a product that's helping address the plastic problem
• The unique way that fungi can break down plastic in a completely safe way!
• Diapers are actually the #1 source of plastic waste
• 91% of plastic is not recycled and ends up in landfills and oceans 
• The planet is running a fever, and humans are the viruses it’s trying to get rid of if we don’t fix the problem
• What ecosystem consciousness is and how we can shift our thinking 
• How they’re shifting from reduce, reuse, and recycle to reduce and regenerate, and how this shifts things
• What sacred reciprocity is and how this shifts the model
• Her audacious mission in life is to elevate people and the planet 
• What new paradigm parenting is and how this framework shifts things for families
• Other ways we can make small shifts that contribute to sacred reciprocity 
• 24% of all landfill waste is food waste! How home composting can help
• Trees are the greatest technology of our time
• Why she's so anti-toilet paper, and what to try instead! 
• Emergence and Cultivation in parenting and what we can learn from nature
• Nature is our greatest technology, and it can even shape the way we parent
• The very real way that fungi have the potential to reverse some of these massive planetary problems

Resources Mentioned

• Follow Miki on Facebook, Instagram, and X. 
• Follow Hiro Diapers on Instagram
• Hiro Diapers - get a discount at this link
• Tushy Bidet

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 for 50% off your first order.

• Menopause is not a pause but a biological evolution
• Her perspective to give women the information to make informed and empowered decisions
• The dichotomies that we set up that are not helpful to women and the gray area in between
• Misconceptions that still exist around menopause and hormone shifts
• Does hormone therapy actually cause breast cancer? What the data actually says
• We no longer use the synthetic progestin that was used in the study that showed harm 
• What data actually shows is the best approach when it comes to hormones
• The actual benefits and risks of hormone therapy and how to make an informed choice
• Heart disease is the number one killer of women and some of this is related to the decline in estrogen 
• Muscle mass and how this comes into play with hormones
• Foundation habits that support hormone health with or without replacement 
• How important sleep is and why women need more than men

Resources Mentioned

• Modern Meno
• Pvolve - Use code wellnessmama for 15% off (limited time)

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 and use code wellnessmama for 20% off!

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.

• What the gender health gap is and how this negatively impacts women 
• The reason women weren’t included.. It wasn’t necessarily malicious, just assumed that the physiology was the same and just adjust based on height and weight
• Women and men’s physiology is very different and this impacts a lot in medicine and fitness
• How hormones come into play in fitness
• Why functional training is especially important for women and how to strength train in functional ways 
• The importance of the time between age 40-60 that impacts things later in life
• Hormones are chemical messengers and how to understand female hormones to train differently 
• Her personal and clinical 80/20 that she suggests for biggest impact for women

Resources Mentioned

• Dr. Jessica's website
• Pvolve workouts - Use code wellnessmama for 15% off (limited time)

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.

• Most people aren’t stuck, they’re predictable and they’re playing it safe
• How to break the pattern of predictability 
• Presence helps break the predictability issue and the overwhelm and how to do it
• Anxiety comes when you’re living in the future or the past, not the present 
• Why motherhood is perhaps the biggest identity shift a person can go through
• How to surrender without losing ourselves as moms
• Why the perfect balance is a farce for moms
• How to surrender into being ok with not being “prefect” and letting go of mom guilt
• Navigating trauma especially as a mom and how to do it without it becoming your identity 
• Surrender without bypassing and how to navigate this
• What quantum fusion is how it talks to the operating system, so it's less about wishing and more about reprogramming the hardware 
• How things can start to shift in 17 seconds
• Engaging your senses to help rewire the hardware 
• Survival mode is killing you and how to solve it… she has a free course on this
• How to reprogram your inner algorithm 
• Her take on psychedelics and important caveats for moms to know
• They can hold a mirror that bring us back to ourselves

Resources Mentioned

• Redefining Strong - Phoenix's book
• Phoenix's website Sacred Celestial - use code WellnessMama for 10% off events or ceremonies
• Survival Mode is Killing You - free online course

Bioptimizers

I love and use so many products from them, but I especially love the magnesium and digestive enzymes. Visit bioptimizers.com/wellnessmama and use wellnessmama15 at checkout to get the best deal 

• What photobiomodulation (PBM) is and how red/NIR light affects cells
• Core mechanism in plain English: cytochrome-c oxidase, nitric oxide displacement, ATP boost, secondary ROS and Ca² signaling
• Wavelengths and depth: red (630–660 nm) for skin/surface; NIR (810–850 nm) for deeper tissues; why 980 nm behaves more thermally
• Evidence overview: where PBM helps most (pain, recovery, tissue healing, some skin outcomes) and where data is still emerging
• “Free” red/NIR from sunrise and sunset: why the spectrum shifts, circadian benefits, and practical outdoor habits
• Device fundamentals: wavelength, irradiance (mW/cm²), energy dose (J/cm²), distance, and session time
• Best-practice protocols: example dosing for skin vs joints/muscle; frequency and cycling (start low, titrate)
• Safety and cautions: eyes, heat load, photosensitizing meds, pregnancy/active cancer care, implanted electronics
• Home tips: avoid staring at LEDs, position perpendicular to target, measure/estimate dose rather than chasing wattage
• Sleep support stack: morning outdoor light + evening low-intensity red environment (not bright blue at night)
• Skeptic’s view: helpful when wavelength/dose are right; underwhelming if misused or sold as a cure-all
• My routine: sunrise/sunset outside first; add targeted device sessions for DOMS, skin, or joint recovery and track results over 4–8 weeks

Resources Mentioned

• BON CHARGE
• JOOVV red light 
• Red Therapy red lights use code wellnessmama for a discount
• Mito red light
• Higher Dose

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 and use code wellnessmama for 20% off!

• Her ten-day silent retreat and what she learned from this experience (and my four days in a dark cave, also in silence, and what I learned)
• Why she loves playing truth or dare as a social hack, and why she uses it at events
• People also actually love being told what to do
• The four pillars of conscious relationships and the paradigm shifts they offer
• Mastering conscious aloneness and how to actually cultivate this 
• Growth first, without attachment to outcome 
• She was afraid of public speaking and was challenged by a teacher about her ego being big as the reason she was afraid to share
• Your intimacy journey is your life story
• Nothing real is ever threatened 
• Her prayer she often says around relationships 
• The proactive formula and how to use this to transform reactivity into growth

Resources Mentioned

• Christina's personal Instagram and WeDeepen on Instagram
• Follow Christina on Facebook

• What enzymes are, how they differ with and without food, how to read activity units, when and how to use them, and cautions.
• Action steps: 7-day digestive trial, 14-day systemic trial (if appropriate), meal hygiene checklist, post-meal walk habit.
• Resources: enzyme unit guide, timing cheat sheet, meal hygiene checklist.
• Timing cheat sheet (for your recording notes)
• Digestive enzymes: at first bite or mid-meal
• Systemic proteolytics: 45–60 minutes before meals or 2–3 hours after; morning on waking or before bed often works well

Resources Mentioned

• Bioptimizers
• Healthy Gut 

• His journey to get to the work he does now 
• The metaphor of dance and how it relates to everything
• Somatic healing and how it comes into play
• “It’s sacred, not serious.”
• What the Habit Finder is and how this gives different information than regular personality tests
• Inductive assessments vs deductive assessment like the Habit Finder 
• Identity is very fluid and trauma can often become a core element of identity 
• Trauma is not what happened to you, its what's going on inside of you
• The body was never meant to be a storage facility for the energy of trauma which is trapped energy 
• Every human has experienced the most traumatic thing a human can experience in birth
• Finding authenticity in the function of the game we are all playing 
• We thought the brain was the command center, but it actually receives more guidance from the body than it sends
• The energy it takes to build something will always be the energy it takes to maintain it
• Your life is exactly as you need it to be and how understanding this can shift so much
• The liminal space that lets life be easier and more successful, can be accessed, and how to learn how
• The difference between obligation and devotion
• What a horizontal relationship is and why this is so important 
• Why many of the things we do that we think are for our children are actually for our own benefit
• If your child lies to you, its because they don’t feel safe. That doesn’t mean its ok, just that it requires different intention
• After age 7, the primary role of a parent is to be the safe place for them to come back to when they experience the world
• Why to reconsider not giving advice that isn’t asked for even with our children!
• The devil is only the devil when it is rejected

Resources Mentioned

• Follow Paul on Facebook and Instagram
• Habit Finder Assessment: Measure Your Unconscious Brain Patterns
• Unmarketability Test

• What the liver actually does 
• How the liver is a metabolic hub: carbohydrate, fat, and protein metabolism; glycogen storage and release.
• Bile production: emulsifies fats, carries out bilirubin, cholesterol, and conjugated toxins via stool (enterohepatic circulation).
• Signs the liver or biliary system may be struggling and red flags to quickly check out.
• Labs you need to know about
• Detox myths vs the reality
• Evidence-backed nutrition for liver heath and the lifestyle levers that move the needle
• Supplements that have the most evidence and a 4-week practical liver reset plan.

Resources Mentioned

• Coffee
• Probiotics
• Taurine
• Glycine
• Choline/PC
• Artichoke leaf
• NAC
• Phosphatidylcholine (sunflower lecithin/PC)
• Milk thistle (silymarin)
• Curcumin
• Berberine

• Why your home environment influences your nervous system more than any supplement, diet, or protocol
• How light, sound, temperature, clutter, and even colors communicate “safety” or “threat” to your biology
• The difference between a home that keeps you in fight-or-flight and one that supports calm, digestion, sleep, and resilience
• How to create circadian-friendly lighting without expensive devices
• Why clutter, overstimulation, and visual noise stress the nervous system (and what to do instead)
• How to use minerals, hydration, natural elements, and grounding surfaces to regulate your internal state
• How to make your bedroom the most restorative place in your house
• Kitchen and food environment shifts that support metabolic flexibility and calm
• Kid-friendly ways to create “calm corners,” emotional regulation zones, and self-attunement habits
• Simple, practical, inexpensive changes that make your home more supportive of healing, creativity, and connection

Resources Mentioned

• Daylight computer
• Circadian friendly light bulbs
• Full Spectrum Light Bulb
• UBlockout shade
• My Green Mattress
• Jaspr air scrubber
• ChiliPad
• Mayu Swirl (code wellnessmama gives a discount)
• Cacao Calm
• Linen bedding
• Weighted Blanket

• Grounding basics: the Earth is an electron reservoir; skin contact equalizes your body’s electrical potential and lowers body voltage.
• Native vs non-native EMFs: native = Schumann/geomagnetic background; non-native = wiring and wireless sources. 
• Aim to increase exposure to native signals (nature time) and reduce unnecessary non-native exposure, especially during sleep.
• Physiological effects discussed in studies: improved blood rheology (less RBC clumping), shifts in cortisol rhythm and HRV, reductions in pain and sleep disturbances.
• Why modern life disrupts it: rubber soles, synthetic floors, and high-rise living
• Best outdoor practices: go barefoot on grass/soil/sand (great at sunrise!), beach walks, gardening, sitting on stone/earth, post-flight grounding, leather-soled shoes as a compromise.
• Moist natural surfaces conduct best.
• Indoor options and cautions when it comes to grounding mats and sheets.
• Dirty electricity concern: high-frequency transients on wiring or in soil can ride the ground; test and remediate electrical issues before relying on indoor grounding.
• Safety notes with thunderstorms or near energized equipment, with implanted electronics or complex medical devices.
• Start with 20–30 minutes daily outdoors; stack with circadian light (morning sun), movement on natural surfaces, and evening wind-down outside
• Use an outlet tester and a body-voltage meter if experimenting indoors.
• Treat grounding as a low-risk, nature-based habit that pairs well with light, movement, hydration, and mineral balance; consider indoor gadgets optional and proceed only after due diligence.

Resources Mentioned 

• EMF canopy
• Groundies earthing shoes
• Justine Stenger's Mitochondrial Restoration Program
• Dr. Courtney Hunt on Instagram

• Fertility is one of the most natural aspects of being human, and we are seeing it significantly decline
• The male fertility factor that comes into play in as much as 70% of cases, and 1 in 6 couples face infertility
• Thyroid disorders affect 20 million Americans, with women 5-8x more likely to be affected
• We're exposed to over 80,000 chemicals daily, with less than 1% tested for reproductive safety
• It isn’t just about age.. But what has changed: the environment has changed dramatically. 
• Getting pregnant vs staying pregnant and the different hormones involved
• Our body is always on our side so what is going on when fertility isn’t optimal, that our body is trying to tell us
• How thyroid hormones also affect fertility for men 
• Tangible guidelines to know when toxins might be to blame and when to start looking at toxins
• How to detox safely if toxins are an issue for you
• Avoiding the pitfalls of detox marketing and what to try instead
• How quickly things can improve if we address all these factors

Resources Mentioned

• Divya Gupta – website
• Folow Divya Gupta on Instagram

• Your body has more lymph than blood — and why that matters
• The critical role of the lymphatic system in detox, immunity, and energy
• Practical ways to boost lymph flow daily (walking, rebounding, breathwork, massage, hydration, natural light)
• Lesser-known supports for lymph health, from vibration plates to castor oil packs
• Signs your lymph may need support and how to reset flow naturally

Resources Mentioned

• Rebounder
• Vibration Plate
• Castor oil pack
• Dry brushing set
• Clearlight Sauna
• HigherDOSE Sauna Blanket – Use code wellnessmama15 for a discount
• Beam minerals
• Eidon minerals

• The challenges of modern parenting and how to navigate them
• Ways to simplify our routines, environments, etc.
• How to cultivate a calm environment in the home that helps support parenting
• Creating a “yes space” for younger kids where they can play without any safety concerns
• How can we encourage movement in children rather than restrict it? And how this helps regulate their nervous system.
• Ways to meet our child’s needs within our boundaries to keep the peace at home
• How to cultivate independence at various ages
• What to do about screen time and what research says about how it impacts kids
• How our screen use impacts children as well and how to create healthy habits
• Why modeling is more impactful than telling every single time
• Choices within boundaries and how this can help reduce tension
• How to navigate the activity overwhelm and keep kid activities from taking over the schedule
• Family activities and modeling over too much structure at a young age

Resources Mentioned

• Transforming Toddlerhood by Devon Kuntzman
• Follow Devon on Instagram
• Kids Cook Real Food course

• What is happening mentally and biologically when a child is not calm and feeling triggered
• The lower part of the brain is more developed in young children and they aren’t as strong in impulse control and other skills yet
• All parenting moments are opportunities for learning and growth
• How to start asking questions from a place of a growth mindset vs a fixed one
• Awareness is the first step in creating change and how to cultivate it in parenting
• Learning the pause and why it is easier in theory than in practice, plus, what to try instead
• How to disrupt the stress response and create safety physically and emotionally 
• Ways to validate our own emotions and find inner calm again 
• How to ground yourself in stressful parenting moments
• Holding space for your child’s emotions and not sending subtle messages that their emotions aren’t ok
• Why not to punish a child for feeling upset or not having control of their feelings and not to distract with screens when they get upset either 
• A subtle thing to think about before encouraging a kid to stop crying and how to help them put words and context while accepting the feeling (not always condoning the action)
• Her recipe for effective discipline and how to align discipline with their development 
• How to create a connection with children at all ages and connection is the balm that can soothe feelings 
• Ways to create awareness as a parent

Resources Mentioned

• Transforming Toddlerhood by Devon Kuntzman
• Follow Devon on Instagram

• Why controlling kids’ food often backfires and leads to power struggles
• The surprising research on kids’ natural ability to self-regulate food intake
• How to create structure without micromanaging meals
• Why removing “good” and “bad” food labels helps prevent negative food relationships
• Practical strategies I use to raise intuitive eaters at home

Resources Mentioned

• Commonsense Childrearing by Thomas Cowan MD

• How she came to question supplements and how this led to a deep expose book
• Why what we call “vitamin D” as a supplement isn’t actually vitamin D and why she questions taking it
• It isn’t just about good supplement vs bad supplement, but how to evaluate to know what's helpful and what's not
• Why some vitamin D supplements have poison control warnings for pets 
• When supplements are not just not helpful but directly harmful
• Things to know about fish oil, rancidity, and what the metadata says
• Understanding B vitamins and why many aren’t what they seem either
• B vitamins don’t exist in isolation in nature or in the body and most supplements are not made of any food substance but of chemicals 
• Questioning vitamin C and iron 
• Are minerals one of the few deficiency stories that's true due to overfarming?
• The one supplement she actually takes and why

Resources Mentioned

• Take Daily: How Supplements Hijack Your Health - Book 
• Follow Robyn on Facebook, Instagram, and X

• Why sugar isn’t the only problem when it comes to kids' oral health and it isn’t even the main thing
• It's the microbiome, not the sugar, and what to know about this in kids
• The things that are just as bad as sugar for our kids' teeth
• Safe forms of toothbrushes and oral care for babies and kids
• How to reverse early dental cavities 
• The one most important thing she would tell new moms (hint: it’s about breathing)
• Breastfeeding is the first orthodontic treatment
• What it means if your baby or child is grinding their teeth and what to do about it
• Signs to pay attention to early on for kids that are related to mouth breathing and airway obstruction
• What the proper position for the tongue is and what to do if yours isn’t naturally there
• Her top tips for parents and special tips for teens 
• What to know about ADD and ADHD medications, related concerns, and a lesser-known possible dental link. Check for mouth breathing. The symptoms are often similar.

Resources Mentioned

• Breath: The New Science of a Lost Art by James Nestor
• Sleep Wrecked Kids by Sharon Moore
• 7 Essential Tips for Optimal Oral Health For Ages 0-18
• Reversing Dental Cavities In Kids Course
• Dr Leedia's website and her Instagram

• The incredible links between the oral cavity and the womb, from physical to energetic
• Why this connection is so strong and what to know about it
• Her own story with oral health during pregnancy and how it led to her research
• Over 65-70% go through reversible dental issues in pregnancy
• Vaginal tissue and oral tissue are very similar tissues with quick cell turnover and progesterone and estrogen receptors
• How relaxin affects oral health
• Why tooth movement can occur during or after pregnancy
• The link between periodontal disease and prenatal risks and poor birth outcomes
• What we can do before, during, and after pregnancy to protect oral health
• All of this actually starts in puberty 
• Your oral microbiome is responsible for 60-70% of your gut microbiome, and that gets passed on to baby
• Sugar isn’t the biggest problem for oral health. Acidity is a big problem and how to find the balance

Resources Mentioned

• Dr Leedia's website and her Instagram
• Nutrition and Physical Degeneration by Weston A. Price
• Copper tongue scraper

• What led to his most recent work, The Heart Code, and what makes it different than his other books
• How emotional energies can become stuck in the body
• Our bodies are made of nothing but energy, and we are beings of pure energy
• Everything is energy, including emotions
• What a trapped emotion is and how these can happen in three ways: we bury it, unchecked big emotions, and an overwhelming circumstance we can’t process
• The single biggest common denominator for all his patients, and what he learned from this
• 90% of his patients' physical pain was linked to emotional baggage
• What is a heart wall, and how can we address these?
• About 93% of people put up a wall of some sort 
• Ancient civilizations all believed that the heart was the core of the soul and of our being
• What heartache actually is, and what is happening in the body during this
• More communication goes from heart to brain than from brain to heart
• How can we test our own subconscious mind to see if we have a heart wall
• Our bodies communicate with us through symptoms. As an example, migraine headaches 
• How to do this work on yourself or find a practitioner who can help release heart walls on you
• His parting grandfatherly advice for everyone

Resources Mentioned

• Get the Heart Code book and special gifts here
• Discover Healing
• Dr. Bradley's Books

• What changes in metabolism during midlife and why a different approach is needed
• Why the body needs more nutrients as we get older
• Switches to turn on in the body so we can burn more fat in midlife
• Why we become more insulin resistant during the midlife years
• Our hormones shift in midlife as women and what these hormone changes do in the body
• Why muscle mass declines at this phase of life and what to do about this
• The real reason restriction doesn’t work and what does work sustainably for women
• One of the most important things we can do to prevent weight gain in midlife is to eat enough food!
• How this ties into thyroid health as well
• What gut changes happen in midlife and how to avoid these
• The real deal about sugar in the body and why it's especially bad during midlife
• Ingredients you can add to your diet that help your blood sugar be more stable
• The best metabolism-boosting foods that help support metabolism 
• Why protein is especially important for women in midlife and how much we actually need
• The thermic effect of protein and how to use this to your advantage
• Top carb choices that boost metabolism and why skipping them entirely leads to cravings
• Key nutrients we need and have trouble getting from food in the modern world

Resources Mentioned

• Sweet spice cheat sheet
• Fat burning food framework 
• FREE 5-Day Metabolism Boost Workshop (starts January 12!)
• Masala Body website and on Instagram

• The problem with ultra-processed foods and how these are destroying kids' health
• Why they consider ultra-processed foods to be fake foods and a science experiment
• What actually is an ultra-processed food?
• How kids get addicted to ultra-processed foods created in labs for this reason
• The “global diet of doom”
• These foods are linked to dozens of chronic health conditions

Resources Mentioned

• The Teen Health Revolution: Unlocking Lifestyle Secrets for the Mind, Body, and Soul - book
• The Holistic Kids Show podcast

• What the current generation of kids is facing, without even always realizing it
• How mindfulness applies to kids today
• Why they started their podcast and why this topic is so important to them
• Their insight into why kids and teens don’t want to open up to parents and what parents can do to create a more open environment
• Parents should listen to learn, not listen to reply and give advice
• Problems from not being mindful and the benefits to kids and teens of mindfulness
• The key challenges that teens are facing today and ways to help
• How to go from a state of mindlessness to mindfulness, especially for teens
• Their top tips for kids and teens to be more mindful
• Habit stacking for kids
• The importance of nature, especially for kids and teens
• How kids and teens can cultivate purpose in their own lives
• The importance of gratitude and the physical benefits to kids
• Their habit of finding ten things to be grateful for each morning

Resources Mentioned

• The Teen Health Revolution: Unlocking Lifestyle Secrets for the Mind, Body, and Soul - book
• The Holistic Kids Show podcast

• How often he talks about stress with patients and why this is such an important factor
• Women handle stress differently than men, and why this doesn’t have to be a bad thing
• What our cycle and our digestion directly tell us about our health
• Why women and men handle stress differently (hint: there’s an adrenal reason)
• What happens when we are stuck in fight or flight long term
• The effects on gut health and gut lining when we have chronic stress
• Top steps to support the gut and address the nervous system in high stress
• Universally helpful techniques, like breathing techniques, to help address stress
• The role of sleep and fasting

Resources Mentioned

• The Wellness Way on X and on Facebook
• Dr. Tyler Kruse and The Wellness Way on Instagram
• The Wellness Way Coralville

• How he got into gut and skin health work and his personal story with it
• Peeling skin on his fingertips led him to a deep dive into this topic 
• Gut health shows up on the skin - if there are skin issues, something is going on underneath
• The autoimmune connection and how almost everything can be resolved 
• Looking at gut and diet and what IGG food allergies are
• A lot of people are constipated and don’t realize it 
• Key signs that an issue is more than just skin deep
• Surprising things related to autoimmune disease 
• Why fast food is one of the worst things we can do for our digestion and health, and it isn’t what you think
• The biggest triggers he sees for skin issues

Resources Mentioned

• The Wellness Way on X, on Facebook, and on Instagram
• Dr. Tyler Kruse and The Wellness Way on Instagram
• The Wellness Way Coralville

• The concept of the “Four Horsemen” of chronic disease and why 85% of people over 50 die from one of these conditions.
• What these diseases share in common: long, silent development over years or decades before symptoms appear.
• Why traditional screening often catches disease too late. And how new data and AI tools can identify risk far earlier.
• The difference between 10-year risk scoring and lifetime risk (and why most people never receive the latter).
• Why cancer screening is age-based rather than risk-based and how this overlooks key early indicators.
• How AI-driven assessments like Catch use massive datasets to calculate disease risk more accurately than traditional methods.
• What I learned from my own cancer risk assessment and why it shifted my thinking about proactive health.
• Why foundational lifestyle inputs (sunlight, vegetables, oily fish, hydration, minerals, sleep, movement, and avoiding chronic inflammation) are more powerful than supplements in reducing long-term disease risk.
• The connection between allergies, immune signaling, inflammation, and long-term disease patterns.
• How early lifestyle patterns influence future metabolic, cardiovascular, and cognitive health.
• Simple, data-backed ways to lower lifelong risk starting today without fear, overwhelm, or chasing expensive solutions.

Resources Mentioned

• Catch 

• Her incredible story with breast implant illness, fibroids, and autoimmune issues
• Why she was so interested in health conferences and what this led to for her
• What she learned through bodybuilding, getting sick, and uncovering her underlying autoimmune issues
• How the “no pain, no gain” mindset is harming women and how we can shift to something more positive
• If we're in sympathetic nervous system dominance we will break down muscle even if we're doing everything right
• Anabolic vs catabolic and why understanding this is important
• Breaking the good girl conditioning and how she began to deconstruct this in her own life
• The four beliefs keeping us exhausted
• A lot of us are in burnout because we aren’t getting basic nourishment and our blood sugar is unbalanced
• The happiness comes from success lie that's so easy to get trapped in
• Letting go of perfectionism, and it's not what I do, but how I “be”
• How somatic and inner child work can help in this type of healing

Resources Mentioned

• CC Dry Needling website and on Instagram
• Cristi's Instagram
• The Four Agreements - book
• Dr. Joe Dispenza's Books

• What dry needling is and how she uses this modality
• The things happening to the body physiologically during dry needling 
• Why muscles became acidic after injury and how to replenish and fix this
• How muscle voltage changes and how this impacts us and is linked to pain
• Dry needling is a mechanical disruption of the tissue fibers of the muscle in a knot
• The four pillars of healing: Reset, repair, replenish, respect
• What about people who are afraid of needles and what helps them with dry needling?
• Things we can do to help our bodies become more alkaline with hydration, breath, and movement
• Healthy, well used muscles don’t exhibit trigger points
• In a perfect world, how often to dry needle 
• When in our cycle to dry needle as women
• All of the things dry needling can be helpful with

Resources Mentioned

• CC Dry Needling website and on Instagram
• Cristi's Instagram
• The Body Keeps the Score - Book 

• Her background in cell membrane medicine and what she learned in this
• Understanding mitochondria and phospholipids and fatty acids
• What we don’t understand about mitochondria and why they aren’t just the powerhouses of the cell and what else they do
• Einstein: the environment determines how the particle behaves
• What the real biggest needle movers are for health
• Why she tries to use technology outside to minimize the downsides
• We really are a body of water that is regulated by light 
• Mitchondria are sensors and 95-99% of conditions we see today are of mitochondria origin
• The biggest exposure to human health today is the exposure to non-native EMFs and blue light
• Light and dark cycles are foundational for mitochondrial and overall health
• Why we were designed to be connected to natural infrared light (outdoor light) all day long
• Mitochondria actually make subcellular mitochondria 
• Vitamin D is a photoelectric signal that requires light, hydration, redox and more and how a supplement can’t replicate this. Taking a supplement doesn’t fix a deficiency, it ignores the entire system 
• Why she is vehemently opposed to sunglasses and sunscreen outside of very isolated instances (like skiing and on a boat) and why we want that light on our skin and eyes
• Neuropsin receptors and why this natural light is so important 
• What redox is- and if you’re not able to detox it's because you’ve lost your voltage
• How to support cell membrane and cellular voltage to naturally support redox and detox
• Melanin is not just a pigment but a biological semiconductor and heavy metal chelator
• Why a tan is one of the most proactive things we can do in today’s world! And melanin is protective against non-native EMFs
• How phospholipids are so important and what we don’t understand about them
• Why it's imperative for us to be in the sunlight for healing 
• How to support our cells with the right fats and why this is so foundational
• The membrane is the brain of the cell and supporting this makes a huge difference
• Her take on fish oil and why she would never recommend or consume it
• In nature, EPA and DHA are always found within a whole food matrix: fish
• What the cell danger response is and why this matters. 
• The real story on cholesterol: “cholesterol over 200 isn’t pathological- it’s often a signal of metabolic competence. It’s a marker of a nervous system with reserve, of mitochondria still making enough pregnenolone, steroid hormones, and brain lipids.”

Resources Mentioned

• Mitochondrial Restoration Program 
• Fatty Acid Biochemistry Webinar
• Justine on Instagram
• Healthy home lighting

• How stress impacts sleep, digestion, and energy.
• The science behind magnesium’s calming effects. 
• Why enzymes are crucial for digestion and nutrient absorption.
• How to use magnesium and enzymes together for better holiday energy and comfort.

Resources Mentioned

• BiOptimizers Magnesium and Enzymes - Use code WELLNESSMAMA for 25% off

• Why minerals are the foundation for energy and hydration (and why I travel with salt)
• How front-loading hydration and morning sunlight reset your body clock
• The weird but effective tools I swear by: mouth taping, barefoot grounding, and more
• Why sauna, cold therapy, and protein breakfasts are in my non-negotiables list
• How to build your own list of non-negotiables to feel your best

Resources Mentioned

• Beam Minerals and LMNT electrolytes
• Magnesium Breakthrough
• Mouth tape
• Barefoot shoes
• Sauna blanket and Sunlight Infrared Saunas
• Cold plunge tub
• Blackout Curtains
• ChiliPad
• Infrared PEMF mat
• BioCharger
• Red Light Therapy

• What's early, normal, and late for gray hair 
• The factors that contribute to gray hair and what we can actually do about them
• Some of the risk factors for early gray hair: genetics, alcohol consumption, smoking, pollution, chronic disease, stress, and surprisingly, higher education and height!
• Only 20-25% is controlled by genetics and what we can do about the other factors
• How hydrogen peroxide comes into play for gray hair and what we can do about it
• Sunlight pros and cons for gray hair
• Ways to reduce and slow graying hair and how much of a difference we can expect to see
• The biggest changes come from early interventions and what to do when

Resources Mentioned

• FullyVital hair products - use code WELLNESSMAMA for 15% off
• Anti-aging Hacks and Fully Vital Hair on Instagram

• His own personal story with hair loss and how it dramatically impacted him
• How he researched how to get his hair back without pharmaceuticals 
• The biggest “aha” he had about reversing hair loss and how he reversed his extreme hair loss
• Number one cause of hair loss in women and men
• How stress relates to hair loss and what we can do about it
• How vitamin D, B12, zinc, and iron are important for hair 
• Why he recommends water based serums daily over oily or thicker serums
• His take on scalp massages and how to do them the right way
• How low circulation comes into play with hair loss
• His recommended protocol that is most effective in the fewest steps
• The maximum length for a hair derma roller is 1mm and best practices for derma rolling
• The truth about red light for hair and how to use it
• Specific tips for dry or brittle hair
• His specific products with money back guarantee

Resources Mentioned

• FullyVital hair products - use code WELLNESSMAMA for 15% off
• Anti-aging Hacks and Fully Vital Hair on Instagram

• Why hair loss is so common and why it doesn’t have to be
• Her personal mission around this and why it hits so close to home for her 
• When hair loss seems to happen just randomly without an identified cause
• The myth that this is just a part of aging and the hidden risks in many common “solutions”
• The four hidden causes of hair loss: inflammation, lack of sleep, gut issues, toxin overload, and reduced scalp function.
• How stress triggers hair loss and what to do about it
• Beauty sleep is a real thing… what happens when you don’t get enough
• How hormones come into play and how low estrogen can lead to hair loss
• What happens when we have less scalp circulation and how scalp massage can help a lot
• Why most hair products don’t work and can leave your scalp worse than before 
• An important warning about silicone and how it harms your hair
• Hair follicles go dormant but not dead… how to wake them up
• Foods that directly help support hair health
• How scalp care is a major factor in regrowing hair
• Three steps to proper scalp care
• A DIY haircare serum you can make yourself 
• A super special offer on her highly effective scalp serum that works as well as medical options

Resources Mentioned

• Everbella Hair Serum - Discount for Wellness Mama

• What led to him writing a book about meditation and what surprised him most
• Why meditation is one of the most impactful tools he uses 
• How he went from learning to put butter in coffee on the side of a mountain in Tibet to the father of biohacking
• What makes this book different from any other books about meditation
• Meditation as it's typically understood is a waste of time- here’s why
• False: Everyone should meditate more (not necessarily)
• 98% of humans were involved in agriculture for the last few thousand years, and how this matters for the personalization of meditation
• “ If I can trigger you, it means you are a loaded gun”
• He's woken up at 5 am to meditate for long periods of time and what he learned from this
• Techniques that go beyond meditation to amplify the results
• Understanding the actual goal of meditation to get real results and not just waste time
• Somatic practices and why these can work most quickly 
• The recipe he uses with top executives called the RESET method, which is a somatic practice
• Dark is one of the most underrated supplements in the world… here’s why
• How to change your state, just with light
• How he and I both experienced absolute darkness in a cave (separately), and what we learned from this
• Your body processes reality before you have time to think
• What's missing from meditation and psychology teaching and how understanding this can be life-changing

Resources Mentioned

• Heavily Meditated: The Fast Path to Remove Your Triggers, Dissolve Stress, and Activate Inner Peace by Dave Asprey
• Smarter Not Harder: The Biohacker's Guide to Getting the Body and Mind You Want by Dave Asprey

• Why what annoys you in others often points to unhealed parts of yourself
• How Carl Jung’s shadow work explains projection and self-recognition
• Practical tools to turn triggers into growth opportunities
• Real-life examples of how “spotting it” led to personal breakthroughs
• Journaling prompts and self-inquiry methods to reframe irritations into insights

Resources Mentioned

• Carl Jung's books
• Journal

• Yeast is normal, yeast overgrowth is not
• What to know about yeast 
• The introduction of penicillin and how this affected yeast 
• How yeast can turn into a mycelial yeast that pokes holes in the small intestine
• Yeast produces 78 known toxins in the body 
• It's possible to have enough yeast overgrowth that produces alcohol byproducts that it will make a person fail a breathalyzer test 
• How dentistry comes into play and common dental things used contribute to yeast overgrowth
• The difference between SIBO and yeast overgrowth and why yeast is almost always present if there is 
• How hormones come into play and why magnesium is so important
• The lesser known symptoms of yeast and why things like rashes can be a good sign
• The thyroid, yeast, and magnesium connection and how supporting magnesium and managing yeast can improve thyroid health
• How hormones, including birth control pills, can lead to yeast overgrowth 
• Unique protocols for supporting the body in beating yeast overgrowth and getting back into balance
• The immune system is so affected by yeast that with yeast overgrowth it's easy to develop other infections and conditions
• How parasites come into play and why fixing yeast also helps the body eliminate parasites
• Her protocol for addressing yeast without stressing the body out
• Importance of food based vitamin C and ascorbic acid 
• Yeast overgrowth and mineral deficiency are directly related to autoimmune disease and she explains how!

Resources Mentioned

• RnA ReSet
• Pico Silver supplement
• Flora Revive supplement
• The Yeast Connection - book

• Prioritize sleep—it’s more powerful than most supplements
• Start the day with sunlight and minerals. Light is key
• Small, consistent habits beat drastic changes
• Movement (especially walking) is underrated medicine
• Relationships, community, and emotional health matter as much as diet
• Kids thrive when parents focus on connection, not perfection
• Nature heals—sun, earth, and water are fundamental
• From a more fear based place to a complete confidence in the body’s ability to heal, the harmony of nature, etc
• My beliefs list gets shorter and shorter and my questions list gets longer, and I love this
• Why I'm now a supplement minimalist
• Motherhood: shifting from control to connection (“unparenting”)
• Health is not about doing more, but about aligning with nature and simplicity
• My non-negotiables are different: light, minerals, hydration, peace, connection

Resources Mentioned

• Function Health lab testing
• ReMyte Minerals

• Light and leptin and how these interplay with each other
• The importance of leptin and what it is
• All of our hormones are circadian 
• How to support these hormones naturally
• Leptin wasn’t even discovered and studied until 1994 and why we still don’t hear much about it even thought it is so important
• How this interplays with thyroid health and why this is important 
• What it means when leptin is low or high
• The mitochondrial aspect of these hormones and how light environment impacts this
• How much our light environment affects almost every aspect of health
• Most important factors we can shift in our light environment
• What to know about UV light and how much of each type of light we need
• What red and infrared light at sunrise and sunset do for hormones and mitochondria
• Why hunger in the morning is a good thing and important to have
• Red light therapy panels don’t have far infrared light and it is available in the sun daily! 
• If our mitochondria think we are in danger, even if we have the perfect diet, they can down-regulate to keep us safe and how to signal safety
• Her own amazing fertility journey and how these factors helped even when IVF failed
• Thyroid specific advice for supporting the thyroid and tapering off meds
• How a leptin reset can help and how to do it
• Strategies for timing food and carbs with the sun to get nourishment without gaining weight
• Her best tips for leptin reset and getting all these things into range
• Perimenopause and how light and leptin come into play

Resources Mentioned

• All of Sarah's courses - Use code Katie for 15% off
• MyCircadianApp
• Sarah's website, her Instagram, and YouTube
• Evolving Wellness Podcast
• Sarah's Free Ebooks
• Function Health lab testing

• Why this work is so important, especially for moms
• How babies co-regulate with moms for several years and how our children borrow our nervous systems for several years until theirs' develop
• How dysregulated nervous systems affect parenting and the parent child bond
• Children are wired to come to their caregivers for regulation, so when the caregiver is a source of fear or dysregulation this can create attachment issues and other issues
• Perfection is not required- in fact an in-depth study found that mothers being attuned even just 30% of the time led to secure attachment in the child. So we don’t even have to get it right the majority of the time!
• Navigating rupture and repair well can actually lead to more resilience and secure attachment
• Somatic practices that moms can do on the go when we feel overwhelmed 
• Practical tools that moms can use to benefit our nervous systems and our families
• How movement is so helpful for the nervous system
• What resourcing is and how doing this for just a couple minutes a day can be really helpful
• How attunement is so important and can be helpful even if we're personally not regulated
• Ways to help our kids develop healthy nervous system regulation and attachment.
• Her advice for those struggling with mom guilt.

Resources Mentioned

• Body First Healing Program
• Brittany on Instagram
• Body First Healing - the book

• What polyvagal theory is and the updated science of the nervous system 
• Somatic Experiencing Practitioner and what this means
• Three principles of polyvagal theory: hierarchy of responses, coregulation, neuroception 
• Humans have a bioligcal imperative to be in connection with others
• What glimmers or safety cues are and how to understand these 
• Misconceptions and misinformed ideas related to nervous system regulation
• Regulation does not mean being calm, cool, and collected all the time
• What somatic experiencing is and how it can be helpful in processing emotions and physical symptoms
• Steps you can take and try now to support your body, emotions, and nervous system
• Trauma doesn’t always come back as a memory but can come back as patterns and reactions
• How to know if exhaustion is going into shut down or just the body finally being able to rest
• Why we actually have to go through fight or flight to climb the nervous system ladder 
• When things can feel worse before they feel better
• Why the nervous system prefers predictable over safe at times and why slower is faster when it comes to the nervous system
• We will never be fully healed and releasing that expectation

Resources Mentioned

• Body-First Healing: Get Unstuck and Recover from Trauma with Somatic Healing by Brittany Piper
• Body First Healing Program
• Body First Healing on Instagram
• The Body Keeps the Score by Bessel van der Kolk M.D.

• How she got into meditation with a baby and a toddler
• Her entrepreneurial story and how it eventually led into meditation work
• What she would say to the mom who feels like she doesn’t have the time, space and patience to meditate
• We all know the benefits of meditation… how to actually make it a habit
• The health benefits of meditation and why these are just the side benefit to her
• Meditation is one of the most powerful tools to get to know ourselves 
• The simple meditation tools she recommends for moms especially
• Mini meditations for moms and a couple quick actionable tools 
• Aligning meditation with habits you already have like brushing teeth to help it stick
• Separating the voice of ego from the voice of intuition
• How these practices can help us shift mindset 
• The amazing story of how she reversed her lifelong asthma naturally 
• What she hopes her daughters will take away from seeing her as a working mom

Resources Mentioned

• Women's Meditation Network on Instagram and Facebook
• Katie's website

• Why she is so passionate about breast health after her mother and sister both got breast cancer six months apart and her doctor wanter her to have a double mastectomy 
• This led to research for her and ways to protect and take care of breast health
• How she got a ND degree and began researching breast health and has done this for 18 years
• The surprising connection between oral health and breast health 
• Importance of salt and how this connects to breast health
• How being low in minerals can lead to breast problems
• Minerals are one of the most important things in our bodies and nothing works without minerals

Resources Mentioned

• WAVwatch - use code wellnessmama for a discount
• BRAS Thermography
• Heal your Body by Louise Hay
• Bream Minerals
• Eidon Minerals
• The Calcium Lie

• How being deaf in one ear led her to research sound and vibration and led to the work she does now
• The healing power of sound and vibration
• Einstein said future medicine would be the medicine of frequencies 
• The history of sound healing and frequencies and how this was pushed out of modern medicine
• Chemical frequencies (from supplements and pharmaceuticals) vs WAV frequencies
• Why we don’t even have to hear a frequency or sound to benefit from it
• New evidence on how sound and frequency can be beneficial 
• Research shows that nerves may not be electrical, but sound pulses
• How the WAVwatch works 
• The most common settings and some amazing stories with these frequencies
• Why this is safe for pregnancy, children, medical conditions, etc.

Resources Mentioned

• WAVwatch - use code wellnessmama for a discount

• What the latest research is saying about peptides and what she’s studying and trying
• Bioregulators and how they work so uniquely 
• Peptides by definition are small proteins and often fragments of naturally occurring peptides in the body
• About 7,000 peptides have been identified 
• Bioregulators are only 2-5 amino acids in length
• Her take on GLP-1s and important things to know if you try them
• What testing and data she looks at and considers most important 
• Iron overload and why it isn’t talked about much
• Blood and microbiome testing and which ones are worth doing
• Her take on regenerative medicine and longevity 
• Ovarian aging and how this ties to body aging

Resources Mentioned

• Follow Nathalie on her website and on Instagram
• Her podcast Longevity with Nathalie Niddam 
• Function Health 

• How the inner critic turns off when we drink
• We think we have a drinking problem, yet it's often a thinking problem or a stress problem
• There's always an emotional reason for regular over-drinking
• Why some people drink to “become a better version of ourselves” if we believe we are more fun, relaxed, etc., when we drink
• How this also relates to food and eating
• Tools to train the deeper parts of the mind that it’s safe to be thin, attractive, etc.
• Addressing patterns like “I’ll do ___ when I lose the weight” and flipping the script
• A self-hypnosis technique you can try and use today for free at home right away
• How to use affirmations in the most powerful way including “it’s safe to be me”
• What the future technique is and how to use it

Resources Mentioned

• Georgia's website - use code Katie001 for 25% off all progams (limited time!)
• Follow Georgia on Facebook, Instagram, and X.

• What the inner critic is and how it has gotten out of hand in the modern world 
• Self esteem is something we are not born with, we have to develop it
• The inner critic creates detachment and feelings of not being good enough
• Our children pick up on the energy of our inner critic
• Everyone’s inner critic is saying similar things and it doesn’t go away but we can learn to tame it
• The pleaser personalities and why this is more common in women and moms 
• How these can lead to the tough inner question of who am I?
• Keep an emotional diary of what your inner critic is saying and write the opposite 
• How we can pass these skills on to our kids and why starting earlier is better
• What hypnosis is and how she uses it to help people
• How to use self hypnosis to help address some of these core beliefs 
• Why hypnosis is so effective and how to learn self hypnosis
• When you are in hypnosis, your brain really thinks you are there in that experience so it is a very powerful tool
• With hypnosis, you don’t have to go back into the memory or the past to heal

Resources Mentioned

• Georgia's website - use code Katie001 for 25% off all progams (limited time!)
• Follow Georgia on Facebook, Instagram, and X.

• Why grip strength is one of the top predictors of longevity
• What low grip strength says about your nervous system and overall health
• Simple ways to test grip strength at home
• How grip strength connects to full-body strength and fall risk
• The difference between passive and active grip strength
• How farmer’s carries and dead hangs improve your whole system
• Why we lose grip strength with age—and how to reverse it
• Tools and tips for training grip in everyday life
• The role of protein, collagen, and recovery in maintaining strong hands
• A no-gym approach to stronger grip using real-life movements

Resources Mentioned

• Grip strength tester
• Pull up bar
• Grip strength trainers
• Kion creatine or creatine from Bulk Supplements. Organifi Creatine Gummies 

• Why symptoms are messengers and gifts and how to listen to them
• Common reasons people go to doctors: fatigue, sleep issues, etc., and what they indicate
• How these ions support our 45 miles of nerves and hundreds of muscles
• What stabilized ions of minerals are and how they trigger healing enzymes
• We all know minerals are important, but not how to optimally support balance 
• Linus Pauling: Mineral deficiencies are the basis of chronic disease 
• Vitamin D needs magnesium to activate

Resources Mentioned

• ReMyte Mineral Solution use code wellnessmama for a discount
• All Completement Formulas from RnA ReSet - use code wellnessmama for a discount
• Dr. Carolyn Dean's website
• Dr. Carolyn's books

• Some of the many reasons why magnesium is so important
• The reasons why magnesium deficiency is so common in the modern world
• Magnesium is necessary for fertility and healthy pregnancy
• How it comes into play with detox and sleep
• Stress depletes magnesium and why it's impossible to get enough from diet anymore
• How fluoride and related drugs deplete magnesium
• Calcium and mineral channels and how these can interplay
• 100 years ago we were getting 500mg a day of magnesium from diet and now we barely get 200mg
• 800 enzyme processes in the body need magnesium to function properly
• Why women are especially prone to magnesium deficiency
• 9 minerals are needed to make thyroid hormones
• Mitchondria need magnesium to make energy and when we don’t have enough we have lower energy and brain fog
• How to know if you're low on magnesium and why testing isn’t needed or accurate
• Magnesium is the most important mineral and only 1% is in the blood so blood testing isn’t accurate

Resources Mentioned 

• BiOptimizers Magnesium use code wellnessmama for a discount
• ReMyte Mineral Solution use code wellnessmama for a discount
• All Completement Formulas from RnA ReSet - code wellnessmama for a discount
• Dr. Carolyn Dean's website
• Dr. Carolyn's books

• Why she started this line of study after she foster parented while in medical school
• Assumptions about trauma that turned out to be all wrong
• The reason therapy might not be the solution, or certainly not the only one
• How trauma is connected to our physical health and why this matters so much
• Creating inner safety… and why this sounds so simple but can be tough to actually do
• What trauma is in the body. And how do we actually make our bodies feel safe?
• Why creating safety isn’t just in the mind and how to address this in the body
• How to begin to recognize trauma in ourselves and in our children
• Trauma stored in the body will always trigger survival mechanisms that can be subtle coping mechanisms or patterns of disconnection
• The physical reactions that can be tied to trauma including skin reactions, digestive issues, immune system, brain inflammation, and more
• What generational trauma is and how it supports the biological impact of trauma 
• How oxidative stress impacts the body, even epigenetically 
• What it means to complete a trauma response and why this is important 
• When we have a trauma response, it means we felt powerless, alone, and trapped
• The nervous system component of healing 
• What ventral vagal/parasympathetic is and why it is helpful for healing

Resources Mentioned

• 21 Day Journey program
• Biology of Trauma book 
• Biology of Trauma podcast

• The nervous system connection to gut health and all health issues
• Why it isn’t an accident that everyone is becoming nervous system curious
• How the modern lifestyle isn’t naturally supportive to our nervous systems and things we can do to shift that
• The body is brilliant and is having a perfect response to what is going on… and how we can understand that more
• Most of the body’s communication is happening at the bioelectrical level
• Many chemicals are neurotoxic in nature which means they harm the nervous system
• What Soma support is and how it can benefit the nervous system
• Practices that can support if we have an immune or digestive issue 
• We can trust the body’s signals even if we don’t understand them yet and it's never too late to reverse these issues
• Why the body doesn’t allow us to go into healing states if the nervous system doesn’t feel safe
• Understanding the liver and gallbladder connection
• What liver flukes are and how she got rid of them

Resources Mentioned

• Follow Sinclair on Instagram and Detox RejuveNation
• Rapid Gut Reset

• How she had to personally learn this the hard way and how it was a big piece in her health journey
• The limitations of labs when it comes to parasites and gut health
• Parasites are really good at hiding and the limitations of each lab test
• How anxiety, depression, and fatigue can be connected to parasites
• You aren’t going to outsmart the body in the process of healing and you can’t force your way into healing 
• Other symptoms: skin issues, mental health issues, histamine symptoms, food sensitivities, sleep difficulties, 
• Why trying to kill parasites before we understand the reasons they are opportunistic can actually make things work
• How to tackle parasites correctly to minimize stress to the body
• Supplements are only about 25% of a parasite protocol
• Important steps, timing, and specifics to understand when addressing parasites
• How to support drainage pathways and really important steps to know
• The liver does over 500 jobs- detox is just one of them, and how to support the liver

Resources Mentioned

• Follow Sinclair on Instagram and Detox RejuveNation
• Rapid Parasite Release

• Red flags when it comes to supplements and what to watch for
• Understanding bioavailability when it comes to supplements
• Synergy in supplements and how this can take something from 1+1=2 to 1+1=10
• How to get a much larger effect from supplements when synergistic then when taken alone
• What sulforaphane is and how it is so beneficial - it has 39 pro-health mechanisms in the literature
• Curcumin and how bioavailable forms are a highly underrated supplement
• Supplements that give the biggest bang for the buck
• Toxins and nutrient deficiencies and their role in chronic disease

Resources We Mention

• Mara Labs
• BrocElite

• We're made of salt and have an inner ocean within us
• Our inner “salt sink”, which is a place where salt reserves are stored in our body
• If you under-eat salt, this will start depleting your salt
• Problems that increase when we don’t get enough salt
• How the kidneys come into play 
• The myth of too much salt leading to hypertension and high blood pressure
• Only 25% of the population is salt sensitive
• Three classes of people: inverse salt sensitive, salt sensitive, and salt resistant, and how to know which you are
• Every study ever done there is a group of people known as inverse salt sensitive
• Why the current guidelines around salt consumption are not just wrong, but possibly dangerous
• The real story of sodium and longevity - and it's often higher than the average person eats
• How much salt we actually need daily for optimal health (10g!)
• The relationship with insulin and salt and how insulin resistance increases salt sensitivity 
• CO2 bicarbonate connection and how baking soda can be helpful
• The not well understood connection between supplements and how they impact salt

Resources We Mention

• Mara Labs
• Magnesium Breakthrough
• LMNT
• Potassium

• Why this conversation is so important right now, and why 74% of adults are obese or overweight and over 50% of kids are
• Non-alcoholic fatty liver disease didn’t even exist decades ago, and it's now rampant
• Her own journey into health and wellness 
• The biggest offenders and contributors to why we're seeing this drastic rise
• 60% of Americans’ diets are coming from ultra-processed foods
• The real problem with food dyes and the sneaky places they're hiding
• Links between food dyes and behavioral issues, cancer, and why most countries have banned them
• Why glyphosate is such a big problem
• Misleading food labeling and the illusion of choice 
• The real deal on vegetable oils and how these are impacting our food supply 
• Look at what has changed so much in the last 50 years in our food supply- our genes don’t change that fast
• 20% of Americans' calories come from seed oils
• The role of big agriculture and government subsidies
• Understanding GMOs and how they impact us
• We're only as healthy as our soil is 
• Count chemicals, not calories- why we are overfed and under nourished 
• Two great films on this: Common Ground and Kiss the Ground 

Resources We Mention

• Her Instagram
• Realfoodology - Website
• Realfoodology - Podcast
• Common Ground Documentary
• Kiss the Ground Documentary
• My Health Forward - Regenerative Farms

• Hannah calls herself a farmer of microbes and she sees fermentation as a sacred practice
• The resurgence of ancient wisdom though regenerative farming
• They do DNA sequencing on all of their cultures
• How to cultivate your microbiome at home by making your own fermented foods
• What to know about fermented products and sugar and why sugar in ferments is different
• How to mitigate excess sugar in kombucha and how sugar in kombucha isn’t a bad thing
• The flavors of health are sour and bitter
• What are we actually feeding? We think it is our bodies but it is also our microbiome so how do we give it what it actually needs
• How fermented foods help remove toxins from the body
• Bacteria affects ancient wisdom and ancestral lineage in the modern world
• What a scoby is and how it is a metaphor for global community
• How to get started with fermentation and it is easier than you think!

Resources We Mention

• Kombucha Kamp
• The Big Book of Kombucha: Brewing, Flavoring, and Enjoying the Health Benefits of Fermented Tea by Hannah Crum

• How fermentation makes nutrients more bioavailable
• Why we are bacteriosapiens and we have a very intimate relationship with bacteria
• Bacteria isn’t always a bad thing and fermentation was used for preservation for a long time
• Fermentation is digestion happening outside the body and how it reduces antinutrients
• Fermented foods are our bacterial heritage 
• The gut is actually the first brain and the mood/hormone connection to ferments
• How fermented foods can improve skin when used internally and externally
• What a scoby is and how it can be used in skincare and kombucha as a toner
• Microbes and the nutrients that they create
• Lesser known microbes and ferments that she recommends trying 
• How microbes can help us reclaim our inner sovereignty and intuitive health

Resources We Mention

• Kombucha Kamp
• The Big Book of Kombucha: Brewing, Flavoring, and Enjoying the Health Benefits of Fermented Tea by Hannah Crum

• What the lymphatic system is and why it matters for immune health and detox
• How the lymph system works (and why it needs your help to keep moving)
• Surprising ways lymph stagnation can impact your health
• How daily movement and walking support lymph flow
• Why hydration and minerals are non-negotiable for detox
• Simple self-lymphatic massage techniques you can do at home
• The benefits of dry brushing and how to do it correctly
• Pros and cons of vibration plates and how to use them wisely
• How hot/cold therapy and breathwork can activate lymph movement
• Natural herbs and supplements that support lymphatic drainage
• Why consistent, gentle practices work better than aggressive detoxes

Resources Mentioned

• Rebounder (found on amazon)
• Vibration Plate (found on amazon)
• beam minerals
• Eidon minerals
• Masszymes
• Natural Actions water structurer

• What she’s learned in working with hundreds of women on GLP-1s
• How hormones play a role in midlife weight gain and increased metabolic problems
• For women, weight can be so deeply personal, and why the person you are becoming in a weight loss journey is so important
• The mental health connection that often gets ignored
• How GLPs affect hormones and what to be aware of
• What happens physiologically with rapid weight loss and thyroid changes to be aware of
• Many people who are overweight are actually malnourished and not getting enough protein, minerals, and B vitamins, and how this can be mitigated 
• Any time the body’s needs aren’t being met, there is a response

Resources Mentioned

• Emily Sadri - Website
• Follow Emily on Facebook and Aurelia Women's Health on Facebook
• Follow Emily on Instagram and Aurelia Women's Health on Instagram

• Why perimenopause isn’t a problem but a clue and what the data actually says
• Symptom treating vs dialing in and extending positive physiology
• Why she doesn’t even like to use the word perimenopause
• Estrogen is lowest on day 1 of the cycle
• What hormones fluctuate and when in a monthly cycle 
• How monthly hormone fluctuations affect every aspect of health for women
• Some things we don’t understand about our cycle
• Cancer protective parts of the cycle and why most breast cancer occurs after menopause
• One study on breast cancer and the timing of surgery found affecting the lower chance of recurrence 
• The real role of progesterone and why this is so important to understand 
• Why women see metabolic and circadian changes in perimenopause and menopause
• New tools for tracking cycle and hormones at home
• Her take on HRT and how to navigate it in a rhythmic and cyclic way

Resources Mentioned

• Emily Sadri - Website 
  Follow Emily on Facebook and Aurelia Women's Health on Facebook
• Follow Emily on Instagram and Aurelia Women's Health on Instagram
• Inito Hormone Tracker
• Mira Max Fertility Monitor

• What POTS is and what the symptoms are
• Her daughter's story with POTS and how she learned so much through this story
• The mindset shifts that started the healing journey for them
• Nutritional and lifestyle factors that they started with and the support team they built
• Her daughter's decision that began the whole journey 
• Inflammatory foods they removed and extra support they added in
• The two foods groups worth experimenting with removing: gluten and dairy 
• How exercise helped and the baby steps they started with
• The most underrated healing tools: breath, sunshine, walking

Resources Mentioned

• Leigh's website
• Teen Wellness Guide
• Oura Ring

• What we are seeing with the epidemic of teen mental health issues
• Her theory about the teen years, expectations, hormones and other factors that contribute 
• When the pressure gets so high for teens that they’re almost taught not to show up as themselves and to suppress certain emotions
• Are we overmedicating teenagers especially?
• I am vs I feel, and an integrative approach to helping kids build this skill
• The gut connection and how we house a lot of hormones in our gut, as well as most of our immune system
• The vagus nerve connection 
• How to support circadian rhythms in teens and how this can have a huge impact 
• Her advice to parents in how to navigate this

Resources Mentioned

• Leigh's website
• Teen Wellness Guide
• Follow Leigh on Instagram

• How to use the D Minder app to optimize vitamin D from sunlight
• The surprising benefits of swapping overhead lights for a salt lamp at night-
• Why blue-blocking light and gentle light hygiene can improve sleep
• What makes Slacka different from other energy drinks (and why paraxanthine matters)
• How functional ingredients like 5-HTP and electrolytes support mood and hydration
• How fascia work on the face can lift, sculpt, and relax without needles or Botox
• The connection between fascia, lymph drainage, and facial tension
• Simple lifestyle swaps that can improve your energy, mood, and sleep quality
• Rapid Emotional Rewiring free first session and bonus gift

Resources Mentioned

• Healthy Home Lighting - Use code wellnessmama for a discount
• Slacka drink
• Face Stick
• Salt Lamp
• Rapid Emotional Rewiring

• The different phases of the menstrual cycle and what cycle syncing is
• Follicular vs ovulatory vs luteal vs menstrual phases and how to support each
• When to fast and not to fast based on your cycle 
• The best parts of your cycle to go hard in workouts and productivity, plus when to avoid HIIT workouts and when they can stress your cortisol levels 
• Lifting weights is actually the best exercise for women to burn fat, as well as sprints
• Fasting and women and cycle considerations
• How to be metabolically flexible and how this shifts throughout the cycle 
• The best tech tools, like apps and trackers that can help with cycle syncing 
• What an ideal week and month looks like for women who are cycle-syncing

Resources Mentioned

• Oura Ring
• Glucose monitor
• Jen's Peptides 101 course
• Her website
• Follow Dr. Jen on Facebook, on X, Instagram, and YouTube

• How she got into integrative medicine with a hormone-specific approach
• What happens to hormones during perimenopause and early symptoms that women may not notice
• PMS is not normal, and what it can tell you (plus how to resolve it)
• Cycles can change well in advance of menopause, and what the changes can tell you
• Symptoms are gifts, and how to learn from them 
• Ways to support estrogen balance and progesterone 
• Specific nutritional and exercise changes that are helpful around this time of life
• Beneficial supplements and peptides for supporting hormones 
• Phase 1 and Phase 2 detoxification support, as well as pregnancy and breastfeeding support
• NAC and how glutathione comes into play in a big way
• Methylation factors and co-factors 
• Her take on GLP-1s and hormone implications, why cycling and small doses are important
• Mindset and other significant shifts to be aware of

Resources Mentioned

• Jen's Peptides 101 course
• Her website
• Follow Dr. Jen on Facebook, on X, Instagram, and YouTube

• She does Japanese drumming and fire dancing as hobbies
• The underlying factors with ADHD that can be influenced by diet
• The inflammation connection and how food comes into play 
• Her approach of not trying to “fix” a problem in kids with ADHD, but support them so they can thrive within their environments and neurodiversity
• Food dyes, sugar, and other top dietary offenders
• Her tips for implementing dietary changes, especially with picky eaters
• Top dietary strategies she finds helpful for kids with ADHD
• How low salycilate diets can be especially helpful and what the Feingold Diet is
• The gut/brain/microbiome axis and how this can be helpful in supporting kids

Resources Mentioned

• The Personalized Autism Nutrition Plan: Nourishing Hope for Kids with ASD, ADHD, Anxiety, and Neurodevelopmental Delays - Julie's book
• Follow Julie on Instagram, Facebook, and on X
• Nourishing Hope website, BioIndividual Nutrition Institute

• What we know about autism and why it isn’t just isolated to the brain
• Where she starts when working with people with autism and how removing inflammatory foods and adding nutrient dense foods can help
• The top things she recommends avoiding in general and especially for anyone with autism
• Types of improvements she sees in her work with children and how much improvement parents could expect 
• They saw 4.5x age-related developmental improvement in their research
• Different interventions they looked at and studied 
• Their study showed that diet was statistically even more significant than supplements for improvement
• About 30% of kids with autism have mitochondrial dysfunction, so carnitine can be helpful for some
• Lifestyle factors we can implement to support kids, especially those on the spectrum
• What studies say about nature, light exposure, and physical activity for kids
• How sleep comes into play and can be a big challenge for children on the spectrum

Resources Mentioned

• The Personalized Autism Nutrition Plan: Nourishing Hope for Kids with ASD, ADHD, Anxiety, and Neurodevelopmental Delays - Julie's book
• Follow her on Instagram, Facebook, and on X
• Nourishing Hope website, BioIndividual Nutrition Institute

• Her personal journey with nervous system health and the energetic side of healing
• Kids resonate with the predominant adult in their household and how to improve this
• The difference between healing and curing and how the nervous system comes into play
• An amazing case study of one of her patients who had dramatic improvement
• Simple tips for supporting the nervous system and little habits that make a big difference
• How to support kids in nervous system regulation with simple habits
• How nervous system regulation relates to gut health and nutrient absorption 
• Physical activity supports the nervous system, especially in kids
• Nervous system support tips for adults and what she does
• Kids feel what we feel, not what we say
• How to nurture more playfulness and belly laughing in your family

Resources Mentioned

• Healthy Kids, Happy Moms: 7 Steps to Heal and Prevent Common Childhood Illnesses by Sheila Kilbane
• Sheila Kilbane - Website 

• How she has four kidneys and jokes that if anyone needs a kidney to call her
• Setting the foundation before supplements and what this means
• How digestion and cellular health come into play for true wellness
• Why the cell wall matters and how we often ignore this piece
• How to create healthy cell walls
• Her order of events for supplements to optimize gut and cell wall health
• We get a bump in inflammation when we eat and how she uses this to our advantage
• She treats supplements like medication and gauges results carefully
• Her timeline for integrative supplementation 
• Proteins get broken down and absorbed to make up neurotransmitters
• The importance of sunshine for kids, when vitamin D supplementation is important and why she doesn’t supplement vitamin D in the summer- we can’t overdose on vitamin D from the sun
• Protein in kids and how to help them get enough, and help them digest it well
• Nervous system factors that come into play especially for kids

Resources Mentioned

• Healthy Kids, Happy Moms: 7 Steps to Heal and Prevent Common Childhood Illnesses by Sheila Kilbane
• Sheila Kilbane - Website 
• Integrative Supplement Guide

• Why sunlight is essential for mitochondria and cellular energy
• The role of light in hormone balance, mood, sleep, and immunity
• Why the right kind of light exposure reduces disease risk
• How to safely and effectively get sun (without fear)
• Myths about sunscreen, windows, and indoor lighting
• Tactical shifts to optimize circadian biology and light signaling

Resources Mentioned

• Blue light blocking bulbs
• Blue light blocking glasses
• Daylight computer

• What PANS and PANDAS are, and what the key differences are
• The different causes of the same neuropsychiatric symptoms and figuring out the underlying issue
• There are adult versions of these conditions as well
• Early warning signs of PANS and PANDAS to watch for in children and the autism connection
• Autoimmune encephalitis symptoms in kids and why this can be so dramatic
• Why this can be a very fast onset and can be triggered by illness 
• 75% of adults in the US have some form of chronic symptom
• Kids have a less developed blood-brain barrier and can experience these symptoms more strongly 
• What recovery from PANS and PANDAS looks like, and what factors to address
• Why not take an extreme treatment approach that overwhelms the body
• What his roadmaps for healing look like and the order he follows to best support the body
• Supplements that are specifically helpful with things like PANS and PANDAS
• When medications are helpful and what else to do alongside them
• When you remove the reasons the body is stressed, it's no longer stressed
• The top diet and lifestyle supportive steps to let the body heal he most commonly uses and why he doesn’t do long term restriction

Resources Mentioned

• Dr. Jaban’s website, his Instagram, TikTok, and Facebook

• Why mold exposure is so common and yet still so unknown
• Mold is everywhere, but it's the amount and type of mold that matters in a home environment
• Common mold symptoms that many people miss and specific symptoms in kids
• The tests he runs to see if a person has mold exposure and home tests he uses
• Sodium and potassium levels as indicators of chronic stress or mold exposure
• Urine mycotoxin test for mold levels
• Genes that make someone more susceptible to mold damage
• The most common ways to support drainage pathways and support the body in healing
• Supplements he recommends to help support drainage protocols
• Limbic, somatic, and vagal nerve activities can help the body heal
• How he addresses the nervous system and “does physical therapy on the brain” to get the body ready to detox
• Where to start for dealing with mold, chronic infections, autoimmunity, and more

Resources Mentioned

• Dr. Jaban's website, his Instagram, TikTok, and Facebook
• ERMI mold test for the home

• Her incredible story from starting as a biochemist to being on American Ninja Warrior
• The dramatic and shocking moment that happened to her on national TV
• How she learned to shift from everything that was wrong to openness to “What if it all goes right?”
• The journey back for her and learning to release parts of her identity that were tied to her competitions
• Putting a deadline on the tough emotions
• What the RIGHT method is and how it can be so helpful
• “If you’re not living your life by design, you are living your life by default”
• How pull-ups are a metaphor for life and overcoming challenges
• It’s never too late to get stronger
• Mindset first and taking that first delusional action and baby step

Resources Mentioned

• Angela's website and Instagram
• What if it all goes right? - podcast
• Pull-up Revolution course

• Why perimenopause is a misunderstood phase of life and common vs normal 
• Commonly overlooked symptoms of perimenopause that are helpful to understand 
• How to look at midlife changes as an opportunity rather than a challenge
• Core mindset shifts that can make a massive difference
• Listening to symptoms as messengers of your body working hard to protect you
• Estrogenic things in our environment and how they impact our health in midlife 
• Mood based symptoms to pay attention to as indicators of hormone shifts
• The cortisol and progesterone connection 
• Her suggestions for midlife lab testing and what to test for
• Why she encourages saliva testing and addressing adrenal health as well
• How MTHFR genes come into play in understanding this phase of life
• Most impactful diet, lifestyle, and other factors to focus on in midlife

Resources Mentioned

• Carolina Integrative Medicine - Website
• Normal Doesn't Have Side Effects - Book
• Dr. Aimee on TikTok, YouTube, Facebook, and Instagram

• The pivotal moment in her career that led her to blend conventional and holistic medicine
• Normal doesn’t have side effects and what this actually means
• How normal lab ranges are calculated and why they aren’t as straightforward as you think
• Thyroid and thyroid testing: what to know and what results mean
• The actual ideal TSH range, what to look for, and what ideal lab results should be
• Her approach to natural thyroid balancing
• My own lab results that show that my Hashimoto's is entirely gone
• Importance of selenium and iodine 
• How gut health and inflammation come into play in thyroid and autoimmunity 
• Her gut healing and detox phase for liver support
• The effect of hormones on thyroid issues and why these spike in pregnancy and menopause
• The connection between adrenal dysfunction and thyroid health
• Understanding high cortisol and what else we need to look at
• Vitamin D and sunshine - understanding optimal ranges and why 50-70+ is ideal
• How to support your liver and therefore support your hormones + How to know if it needs support

Resources Mentioned

• Carolina Integrative Medicine - Website
• Normal Doesn't Have Side Effects - Book
• Dr. Aimee on TikTok, YouTube, Facebook, and Instagram

• Manifesting: consciously creating a life you love
• Why we're manifesting all the time, whether we're conscious of it or not
• Mindfulness: handling stress in the now, meditation: handling stress in the past, manifesting: handling the future
• Simplest manifestation formula: feel good, place the order; place the order, feel good
• Visualize, alchemize, magnetize 
• The same muscle that lets you feel the intensity of your pain lets you feel the intensity of your bliss
• Our bodies will never let us manifest something that doesn’t feel safe… like we can’t manifest more money than what feels safe
• Often conflicted relationships with pleasure and how this connects to manifesting
• The definition of alchemy- the magical process of transforming one thing into another and how this can apply to emotions
• Why the nervous system needs safety to access pleasure and manifestation
• What would you love? (and why this question is so hard to answer sometimes)
• One powerful and profound tool to try today
• When you pray or visualize, don’t put your fears inside of your prayers
• Name it as if it's already done - “I am so grateful now that…”

Resources Mentioned

• Ziva Online and Ziva Magic
• Why Isn't Everyone Doing This? - Emily's podcast
• Stress Less, Accomplish More: The 15-Minute Meditation Programme for Extraordinary Performance by Emily Fletcher

• Her unique journey into meditation and how it led to her work today
• How she had insomnia and was going grey at 27 before finding meditation
• What makes her method of meditation different and how it gives your body rest that is 5x more effective than sleep
• Investing just 2% of your day helps the other 98% be even more amazing
• The mind thinks involuntarily, just like the heart beats involuntarily 
• Ziva is based on something 6,000 years old that means “big results based on action barely taken,” and how this helps us reach a fourth state of consciousness
• How meditation can be less about focus and concentration and more about carving out space to be unfocused and avoid focus fatigue that's especially easy for moms
• This method helps de-excite the nervous system and create more coherence 
• When you give the body true rest, it knows how to heal itself and sleep is not the only form of rest we have
• If we only have sleep as our method of rest, the body has to use sleep to process
• The sleep, immune, fertility, and productivity connections
• We meditate to get better at life, not to get better at meditation
• Some tactical tips for making meditation a habit and how to incorporate this as a mom

Resources Mentioned

• Her Instagram
• Ziva Online and Ziva Magic
• Why Isn't Everyone Doing This? - Emily's podcast
• Stress Less, Accomplish More: The 15-Minute Meditation Programme for Extraordinary Performance by Emily Fletcher

• His amazing story that led to his bestselling book and how great books often come from the author's great pain
• Thoughts vs thinking and why this is important
• The core questions he asked himself were: Who am I? Why am I here? Why do I have so many negative thoughts?
• Learning to question the root of negative thoughts and ask if they're true
• How to separate yourself from the thoughts you have
• Thoughts don’t control us, beliefs do, so thoughts don’t affect us unless we believe them to be true
• Thoughts are neutral observations, thinking is judgment about thoughts
• The real root of suffering and how to shift it- is this true? Is this useful?
• Suffering is resistance to reality 
• What is more important… being right or being at peace?
• The idea of letting go and surrendering is present in so many traditions around the world 
• Attachments as the roots of suffering and ways to practice letting go throughout the day in small ways
• We are not our thoughts… we are the space between. We are the canvas and not the paint
• Our attention is the architect of our reality
• We live in a perception of reality, not reality ourselves, and where we put our attention shapes our perception 
• How would I be if I knew everything would work out? And then operate from there
• How to get your body and your emotions on your side in this journey- they're there to remind us to come back to the present moment
• Fear becomes gratitude, anxiety becomes fuel to show you what is important
• Everything is a reminder and emotions can be guideposts
• We acquire knowledge through information but wisdom can only be obtained through lived experience 
• Fear is not in the way… it is the way to the life that you want
• A thought experiment: look back in your life at your best decisions and see how many were rooted in logic and analysis and how many were rooted in a sense of knowing 
• Intuition is still, calm, never rushed or urgent 
• The cost of making other people happy is your own happiness
• What other people think of you is a reflection of them, not of you
• His 5 step PAUSE process for negative emotions
• When you are fully present, the byproduct is peace

Resources Mentioned

• Don't Believe Everything You Think - book
• Joseph's website and Instagram
• Awareness by Anthony De Mello
• Letting Go, the Pathway of Surrender by David Hawkins

• Why does cardiovascular disease risk rise in menopause to match the rate of men?
• What happens to hormones and the heart when a woman goes through menopause?
• 45% of women have some marker of cardiovascular disease
• How the loss of estrogen in menopause is the tipping point
• 1 in 3 women will die of cardiovascular disease which is more than all cancers combined
• What to monitor and look out for starting in our 20s
• 50% of people in the US have high blood pressure and this is a marker of metabolic disease
• How insulin comes into play and why this marker is so important
• What metabolic markers to start tracking to know your risk
• How visceral fat comes into play and why this is important
• What causes visceral fat to accumulate in the body
• Her take on microdosing GLP-1 medication and if you lose lean muscle

Resources Mentioned

• The Loving Diet - website
• Jessica's Instagram

• She was a surprise twin and she and her sister could communicate in their own language before they could even talk
• What reparenting is and how we have the ability to give ourselves what we might not have gotten
• ACE scores and what we know about how highly traumatized people suffer from diseases at much higher rates
• The difference in how women and men respond to stressful events. Women don’t respond with fight or flight, but men do
• How do women respond to trauma? Usually tend and befriend
• What self-parenting is - it's the feeling of safety you get when your best friend hugs you and tells you it is going to be ok, or the feeling you get when all of your needs are met
• The things from childhood that can leave a lasting imprint and can help by being reparented
• Why we can seek partners, situations, and jobs that reinforce childhood patterns until we resolve them
• Questions to ask to begin to go within and skills to build to begin reparenting 
• Looking at how you judge yourself is one of the best ways to avoid passing on this judgement to our kids

Resources Mentioned

• The Loving Diet - website
• Jessica's Instagram

• The difference between soluble and insoluble fiber and what they each do
• Most plant foods that are fiber rich have a mix of both soluble and insoluble fiber
• What fiber does in the body and its roles in the body
• How fiber benefits gut ecology
• What resistant starch is and how it works differently in the body and are connected to short chain fatty acids and gut and systemic health
• What bitters are and why bitter foods are important
• Dark chocolate is a bitter food, let it dissolve in the mouth for benefits of bitters
• Coffee is also a bitter foods and good for you
• How fermented foods come into play and benefit the gut
• Why polyphenols are important and how to get enough from herbs and spices and fruits and vegetables
• Gut health and natural GLP production and how to support this

Resources Mentioned

• Precision Gut Health
• Sip Herbals - Dandelion Drink

• What Vitamin J is and why it is a crucial nutrient in our life (and not a typical nutrient)
• Vitamin C, which stands for community and why it is so important
• How these in particular can have such a profound impact on our health
• The downstream effects of joy and community on so many aspects of physical health
• Habit stacking in a way that builds joy and community into daily life
• The benefits of gratitude journaling and just writing 7 things per day
• Why it is hard for us to invest in free stuff

Resources Mentioned

• Precision Gut Health
• Gratitude Journal

• What stress actually is and how it is more far-reaching than you might expect
• Your body can be experiencing stress even if you don’t “feel” stressed
• Even things like nutrient deficiencies are a form of stress for the body
• If we are in fight or flight, we can’t rest, digest, and heal
• We actually need stress, and not all stress is bad- how to get it in balance
• Exercise is an example of good stress, and why we do not want to avoid all stress
• The stress factors we can address and how stress impacts the immune system
• Understanding cortisol and the stressors we can do something about
• Physical and chemical stressors that you might be getting without knowing it
• How to do a stressor audit of your physical environment
• Certain foods, too much exercise, metabolic issues,  and other physical stressors 
• Even more reasons to add magnesium to your life! And the two key nutrients she recommends

Resources Mentioned

• Caplan Health Institute - Website
• The Lupus Solution: Your Step-By-Step Functional Medicine Guide to Understanding Lupus, Avoiding Flares, and Achieving Long-Term Remission by Dr. Tiffany Caplan

• Her first home birth story was also a breech birth, a connection she and I share!
• What is happening in the body when someone is diagnosed with autoimmunity
• When the immune system gets confused and attacks part of your body
• Autoimmune diseases are treated as different problems, but they share a common component and causes
• Why are women affected by autoimmunity more than men, and some reasons why
• The rise of autoimmunity in kids and factors that may contribute to this
• How hormones come into play with autoimmunity
• Chemical toxin load is often higher in women and this may also be a factor
• Factors that can contribute: insulin resistance, hormone imbalances and estrogen dominance, cortisol and stress, gut health, and toxins in environment
• How to address autoimmunity holistically and move toward remission

Resources Mentioned

• Caplan Health Institute - Website
• Caplan Health Institute - Instagram
• The Lupus Solution: Your Step-By-Step Functional Medicine Guide to Understanding Lupus, Avoiding Flares, and Achieving Long-Term Remission by Dr. Tiffany Caplan

• How our relationship with food is a mirror into our inner world and how this starts the day we are born
• Every single person on the planet develops a relationship with food and how this impacts us
• Associations we can develop around food, like food being a source of love and affection
• Knowing how to eat healthy is only about 5% of our drive and decision making when it comes to behaviors
• 95% of what influences our behaviors comes from the subconscious mind
• Something important to understand around hunger that might make things like Ozempic irrelevant
• The one piece of science that if you can understand, you will have so much compassion for your body
• When your body is in a state of stress or your nervous system is activated and this increases your hunger hormones, as well as an area of your brain that is responsible for sensing when you are full doesn’t become active anymore
• Get curious and move toward the thing that you are scared to look at
• How to learn to listen to your body and trust it
• Ways to learn how to shift your awareness into your body and learn to really feel it
• Developing mind/body harmony
• Tools to create regulation in the body to begin to tune in
• Cravings are one of the misunderstood aspects of ourselves and what we can learn from them
• Overeating is an attempt to fulfill the soul’s unmet needs

Resources Mentioned

• Gina Worful - Mastering Mindfulness Institute
• Gina Worful - Instagram

• Her own story and dramatic experience with adverse childhood experiences
• The childhood trauma she had and how her health problems started in high school from those experiences
• Data on ACE (adverse childhood experiences) and how a score of 4 or more is linked to a 20 year reduction in life expectancy
• How she addressed her own trauma and what she recommends to her patients
• Many people who come see her have never addressed or even considered childhood trauma
• Shifting the identity of being sick or coming from trauma 
• You are not your past and how to move through childhood trauma 

Resources Mentioned

• Dani Williamson - Website
• The Body Keeps the Score

• Her 24 years spent with chronic lifestyle diseases like IBS, Lupus, urticaria, and others
• She was 24 years in before a doctor asked what she was eating 
• If you were born healthy… you do not have to live sick!
• How quickly the body can adapt when given the right inputs
• Healing is incredibly simple, but not easy
• She starts with diet first and then builds from there… the importance of single-ingredient foods
• Real food goes bad… auditing your food choices, and cooking is self-care
• The top seven most inflammatory foods in the modern diet and why she does food sensitivity test
• Importance of sleep and how if we don’t sleep, we don’t heal
• Ballroom dancing is the number one way to decrease Alzheimer's and dementia risk
• How data shows that community is extremely important to health
• We are a nation of empty vessels 
• Rest and self-care are so important, and we often forget these- you cannot serve from an empty vessel

Resources Mentioned

• Dani Williamson - Website
• Wild & Well: Dani’s Six Commonsense Steps to Radical Healing by Dani Williamson

• The fun way that drinking cacao at night leads to him being super energetic and extroverted while usually an introvert 
• How he incorporates dance into his life
• What he learned by living with no artificial light and how it drastically changed his life
• You can’t get healthy in the same light environment that got you sick
• The quality of our life is entirely dependent on the quality of light that enters our eyes
• How light impacts us at a cellular level
• Why most blue light blockers don’t work and what to know about it
• One massive misconception about light in the modern world
• Light is the language that is spoken by every living thing on earth, and light has shaped evolution and the growth of plant and animal species
• How our light environment directly impacts our mitochondria and cellular function 
• About 1/3 of our energy comes from food, and 2/3 comes from the sun
• Melanin is actually incredibly powerful and supportive, and when sunlight hits the water beneath our skin, it produces naturally powerful hydrogen water 
• How our light exposure can support our circadian health and how getting it wrong can wreck it
• Why the sunlight can make us feel so joyful 
• How Einstein’s work relates to light and matter and how natural light impacts us
• Sunlight is literally impacting your thinking and your behavior- it turns into dopamine
• His take on sunglasses and sunscreen and why to reevaluate these options
• Humans do photosynthesize at a deeper level than plants do! How this impacts hemoglobin 
• Melanin is one of the darkest substances in the universe and can absorb all frequencies of light, so the more melanin you have, the more effective absorber of light you are
• Sunscreen is full of chemicals and why most of them are very toxic 
• What you need to know about melanoma and skin cancer, and how it might not be from sunlight
• The very real downsides of too much artificial light exposure especially to your mitochondria
• How this all connects to cortisol, weight gain, and inflammation 
• When we sleep 50-70 billion cells are meant to die and be replaced each night and healthier ones are meant to be reborn but how we interrupt this process
• Our body views artificial light as a predator as far as cortisol and nervous system response
• Artificial light can spike glucose levels without us eating any food at all!
• How even the thyroid is impacted by this whole cascade as well
• 7 steps to solve the light problem and harness the power of light (they’re basically free)

Resources Mentioned

• Viva Rays - Use code wellnessmama for a discount
• The 7 Steps to Harnessing the Power of Light
• Circadian App
• UBlockout
• The Body Electric: Electromagnetism And The Foundation Of Life
• Dminder app

• A massive reframe in understanding fevers and the approach to handling them
• What homotoxicology is and how understanding this response is helpful 
• Supporting vs repressing the body’s natural immune and detoxification responses 
• What a fever actually is and why it is so helpful
• Reasons to consider not bringing down a fever
• What happens when we don’t let our bodies have a natural fever response
• Chronic inflammation vs acute inflammation, which can be helpful
• The number one thing she hears her cancer patients say: “Because I never get sick.”
• What to know about when fevers are too high or when to reduce them, but what to try first
• The most potent medicines don’t come in a pill bottle and ways to support these

Resources Mentioned

• Dr. Sharon's website
• Find her on Facebook and Instagram

• Why we can forget the pause part of menopause and why this can mean much more than just the pause or end of the menstrual cycle
• This is a physiological process and also an important emotional and spiritual inflection point
• Why she suggests women write their eulogies at this age as a way to recenter 
• How to reverse engineer the life we want to have as we go through menopause
• The different ways that other cultures approach menopause and how this even impacts the physical experience of aging and menopause 
• Menopause is not a disease but a natural (and beautiful) transition
• The story of the adrenal glands picking up the slack to produce hormones and why this isn’t the full story
• How to support the body, mind, and spirit through perimenopause and menopause
• Some tactical and practical things we can do to support our bodies as we age and what to know about hormones and when they're helpful
• Big misunderstandings about hormone replacement for women
• Estrogen should never be taken orally but transmucosally 
• How to check metabolites and how this is important to know for hormone replacement
• Ways to support the adrenals, especially as we age, and why cortisol isn’t actually usually the problem

Resources Mentioned

• Dr. Sharon's website
• Find her on Facebook and Instagram

• Why baking soda (sodium bicarbonate) helps regulate your body’s pH and CO2 levels
• How it boosts endurance and athletic performance (and why it was once banned in sports!)
• The surprising ways baking soda supports kidney health, inflammation, digestion, and more
• Safe dosing guidelines and how to use it for energy, recovery, and even oral health
• When and how to take it for maximum benefits—and who should be cautious

Resources Mentioned

• Baking soda 
• BiOptimizers Magnesium Breakthrough
• Potassium citrate

• The eight pillars of women’s health and the connections between them
• Order matters when it comes to these pillars, especially with things like detoxification
• Why starting with detox can be counterproductive and a helpful order to work through
• Most women are living in fight or flight and the importance of balancing the nervous system
• A two minute practice that can really help your nervous system and make health changes more effective
• Understanding hormones, nutrient deficiencies, and detox to get the most benefit 
• Hormone shifts that occur far in advance of menopause, even a decade before menopause
• How a decrease in progesterone can be a first sign of hormonal shifts
• Downsides to some of the common hormone treatments and why DIM isn’t always the answer
• It isn’t just the hormones, but how you metabolize them
• What to know about parasite cleanses, when they can be helpful, and when to avoid
• Cleansing vs detox and why gentle can be the best approach

Resources Mentioned

• The Essential Guide to Histamine Intolerance - Free resource
• Dr. Meg's website and her Instagram
• A Little Bit Healthier podcast

• What histamine is and how it can be causing symptoms you may not even realize
• The different parts of the immune system and how they're important to understand
• Link to stomach acid and digestion
• What’s happening when histamine is out of balance
• Sometimes anxiety and insomnia might be the only responses and symptoms of histamine issues
• Why histamine purposefully causes inflammation 
• We have four different types of histamine receptors in our bodies
• How hormone shifts can affect histamine levels and vice versa
• Estrogen dominance and the link to histamine, plus times of the month a woman is most likely to see hormone related histamine issues
• What mast cell activation syndrome is and how to address it
• Testing and diagnostic criteria for histamine issues
• High histamine foods and how to try a low histamine diet 
• First steps to take if you suspect histamine issues

Resources Mentioned

• The Essential Guide to Histamine Intolerance - Free resource
• Dr. Meg's website and her Instagram

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

Resources Mentioned

• Cacao Calm

• The role of the fascia in the pelvic floor and deep core muscles
• Why this is important, especially if we’ve been pregnant and had vaginal or c-section births
• An at-home test and analysis of the pelvic floor
• An alternative viewpoint on kegels and what might be more effective
• What to do for optimal pelvic floor function and how this involves our deep core
• How using your feet more can actually help your pelvic floor
• Getting started with incorporating breath + movement and how just 10-15 minutes a day can make a massive difference

Resources Mentioned

• Her website and core rehab program
• Erica's free pelvic floor guide

• What fascia is and why it's so important
• Why fascia is our body’s superpower and how we create more and stronger fascia
• Muscular strength vs fascial strength and how these are different
• Fascia will form the way our body moves
• Body-mind vs mind-body connection 
• Ways to support fascia to elongate it and help get us out of pain
• How to wake up the deep core and support inner fascia 
• Fascia and low back pain…. What to know
• How breathing supports fascia when we know how to deep breathe correctly 
• A reason to do more things barefoot, including workout
• How to think about stretching differently to get more benefit 
• The emotional connection with fascia and how it can help

Resources Mentioned

• Her website
• Core Athletica pilates studio
• Erica's free pelvic floor guide

• Which test I took that showed my biological age substantially lower than my actual age
• Different ways to test biological age and how they're calculated
• The things this particular test looks at and things I think helped me in each category
• Factors I think contributed to my biological age being so low

Resources Mentioned

• Just Thrive
• Eidon
• Beam Minerals
• Carolyn Dean's Minerals
• Function Health for testing
• Methylated B- vitamins
• Choline
• Collagen
• Magnesium Breakthrough
• Levels for blood sugar monitoring

• The microbiome you might not have even known you have! 
• How the gut and brain microbiome connection comes into play
• Understanding the vaginal microbiome
• The feedback loop to the vagus nerve. If vaginal microbiome is off this can affect fertility and libido as well
• How the vaginal microbiome is connected to birth and the baby’s health
• The direct fertility connection and how understanding this can help women improve fertility 
• A connection between microbiome and obesity and how this can help women reach a healthy weight
• The microbiome/inflammation/obesity connection
• Bacteria have DNA for human genes and can impact human behaviors 
• What to know about vaginal microbiome testing and the different tests available 
• A healthy vagina has a pH of 3.5-4.5 and should be acidic 
• How boric acid can be helpful 
• Her take on vaginal laser therapies and red light therapies
• Ways vaginal bacteria is connected to STDs, inflammation, and even viruses
• The majority of things we think are yeast infections actually aren’t and why boric acid works

Resources Mentioned

• Get 10% off at the Pelvic Floor Store 
• Boric acid suppositories
• Her Facebook, Instagram, X, Pinterest, YouTube, and TikTok

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

Resources Mentioned

• The Body Bulletin on Instagram
• The Clean Eating Challenge

• Why the mind is the most powerful healing tool we have and how mindset comes into play with healing
• You have more nerve endings in the gut than in the brain, and the gut/brain connection comes into play here in a big way
• How to utilize the brain to influence what happens downstream
• Primal trust and other programs that can help with the mindset piece
• The subconscious mind doesn’t respond as much to words as to images
• How to hold an image of yourself when you are well
• A gratitude practice can change your life and how to do it
• Reframing symptoms as messengers and gifts and how this can shift everything
• Tools for mindset and nervous system shifts: breathing, gratitude journal, meditation

Resources Mentioned

• Dr. Darin's Website
• The Lyme Solution book

• Lyme disease is actually a bacterial infection
• The mysterious collection of symptoms associated with Lyme disease
• There are over 100 symptoms associated with Lyme and why it's often misdiagnosed
• Can Lyme be transmitted in other ways beyond just ticks?
• About 20% of people who do antibiotic therapy still go on to have chronic Lyme
• His own journey and how he actually got worse on antibiotic therapy
• Bug vs terrain theory and how we can become more resilient to any infection 
• The biggest needle movers in improving our terrain 
• Detox components of chronic disease 
• What botanical therapy is and how it can benefit us
• Lyme grows very slowly and how this can make recovery a long road
• What the prognosis is with a combination of therapies and how to get started

Resources Mentioned

• Dr. Darin's Website
• The Lyme Solution book

• Why your body needs safety, not just supplements, to heal
• The difference between stress signals and safety signals—and how your body is always listening
• How under-eating, poor sleep, and even loneliness send silent danger signals to your nervous system
• Simple, free ways to tell your body “you’re safe now”—starting today
• Why nourishment, movement, and sunlight are more than habits—they’re messages
• How to reframe your wellness journey as a remembering, not a project
• A new lens for healing that’s rooted in trust, rhythm, and compassion

Resources Mentioned

• BEAM Minerals
• Magnesium
• LMNT electrolytes
• BONCHARGE: Healthy light bulbs and blue light blocking glasses
• Mollie Eastman: Sleep is a Skill

• What happened with autism and why rates have risen from 1 in 10,000 to 1 in 31
• Some of the multi-faceted reasons that it might be on the rise
• What the literature actually says… you might be surprised
• Beyond the genetic theory… the interaction between genes and environment 
• Genes load the gun, environment pulls the trigger
• Women with the highest BPA exposure had the highest risk of having children with autism
• The CDC is actually keeping track of Americans' chemical exposure
• What to know about mercury and autism risk and how it was taken out of vaccines by 2001
• The specific study about the Hep B vaccine and why it's relevant 
• Mercury was replaced with aluminum and why this is important 
• How to become the EPA of your own home and avoid some of the biggest risk factors

Resources Mentioned

• Dr. AnneMarieFine and emeiglobal on Instagram
• Her LinkedIn and her Facebook
• How to Thrive in a Toxic World course: contains a bonus video presentation on environmental contributors to autism.
• Jaspr air filter - use code wellnessmama for a discount
• Radiant Life Water Filter

• Dim lights, not willpower, is the best sleep hack
• Creating a nighttime ritual helps your nervous system feel safe
• Sleep is a multiplier—optimize it and everything else gets easier
• You don’t need perfection—just presence and intention

Resources Mentioned

• ChiliPad Doc Pro
• Cacao Calm
• Magnesium supplement
• Ublockout shades
• Full spectrum and red light bulbs
• Annmarie Gianni skincare
• Magic Molecule serum
• Jaspr air filter use code wellnessmama for a discount
• EMF canopy
• PectaSol 
• Masszymes and Dissolve it All
• Red light device
• Linen bedding & pajamas

• When to consider hormone testing and symptoms to be aware of
• One big clue that your hormones could be the issue 
• Symptoms of too much or too little estrogen and progesterone 
• How thyroid hormones come into play 
• What to look for in hormone testing 
• The different types of hormone testing available and the pros and cons of each one
• How timing matters, especially for hormone testing 
• Why a lot of doctors will refuse to manage hormone levels and how to navigate this
• What the right timing is for hormone testing and why it isn’t what many doctors suggest
• How being on birth control makes hormone testing more difficult

Resources Mentioned

• Her Facebook
• Her Instagram
• Her LinkedIn
• This Is NOT Normal! book

• Why testosterone is important for women and often not talked about as much
• Women can have up to 10x as much testosterone as estrogen
• Testosterone is important for sexual health, bone health, and how we feel
• Birth control pills can lower testosterone and why this matters
• Stress and cortisol can lower testosterone as well
• How testosterone protects bones and muscles and is linked to energy
• What kinds of testosterone testing are available and which ones to get
• The diet and lifestyle factors that can really affect testosterone 
• Half of your testosterone comes from adrenals and half from ovaries and how stress affects both
• How DHEA comes into play with testosterone 
• Lifestyle factors we can focus on to improve testosterone and foods that help

Resources Mentioned

• Her Facebook
• Her Instagram
• Her LinkedIn
• This Is NOT Normal! book

• Why sunlight and salt first thing supports energy and hormones
• The oral detox ritual that supports your microbiome and immune system
• Which supplements to take on an empty stomach (and why)
• The movement hack that supports lymph, fascia, and mood
• Why protein before caffeine is the ultimate hormone hack
• How to time your supplements for max absorption
• The no-screen morning boundary that protects your mental clarity

Resources Mentioned

• Bioptimizers Magnesium and Masszymes
• Pectasol
• Beam Minerals
• Rebounder
• Tongue scraper and oral care from Wellnesse
• Dissolve it All from MitoLife
• Protein powders and collagen I use
• Cacao Calm
• Coffee and mushroom coffee

• Common misconceptions about nutrition and skin health
• Food fears around skin health: i.e., dairy/gluten is bad for the skin
• Top ways to support skin from the inside out
• Fixing the environment the food is landing in vs restrictive diets forever 
• When it is helpful to avoid certain triggers for a short term and how to then retrain and be able to eat them again
• The mindset and emotional shifts and how they are so important 
• How psychoimmunology comes into play here 
• What to know about eczema and how it is often an immune miswiring vs hormones with acne
• How to truly hydrate the skin and nutrition and hydration from the inside out 
• What the phospholipid bilayer is and how to support it with nutrients
• The particular fats that support skin: olive oil, butter, avocado, etc, plus vitamin E
• Why she isn’t a fan of chemical-based sunscreens or endocrine disruptors in any skincare
• There can also be risks with clean skincare ingredients
• How healing skin and gut can actually improve skin reaction to the sun as well
• Iron and copper balance also play a role in sun/skin health as well
• How red light therapy can help collagen production, and how minerals are supportive 
• Iodine and fluoride compete at a cellular level

Resources Mentioned

• The Clear Skin Lab
• Nutrition By Robyn on Instagram
• The Hidden Cause of Acne book - and my podcast interview with the author
• 928: The Root Causes of Acne and How to Address Them with Robyn Spangler

• Her own journey with acne and all the extreme things she tried before discovering what worked
• The functional approach to healing that changed her life
• What to understand about the conventional methods of targeting acne and why things like steroids and birth control don’t work long term 
• The foundational things that support skin health
• Foundational diet and minerals for supporting the skin 
• The surprising problems with too much iron in the body
• What to know about protein and minerals to support your skin
• Macro minerals vs other supporting minerals: sodium, potassium, magnesium
• Only 2% of the population gets enough potassium and this is very tied to acne
• The different types of acne and how the root cause addresses all of them: hormonal, inflammation, infection, irritation, and stress
• Things that help the most with teenage hormonal acne: minerals 
• What to know about birth control, Accutane, and the downsides to know about them
• Topical stuff to understand: nourishing the skin barrier, dealing with infection, moisture, dry skin, and more

Resources Mentioned

• The Clear Skin Lab
• Free Mineral Guide with recipes
• Nutrition By Robyn on Instagram