Episode Highlights With Katie

• 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

Episode Highlights With Sarah

• 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

Episode Highlights With Brittany

• 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

Episode Highlights With Brittany

• 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.

Episode Highlights With Katie

• 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

Episode Highlights With Linda

• 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

Episode Highlights With Linda

• 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

Episode Highlights With Nathalie

• 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 

Episode Highlights With Georgia

• 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.

Episode Highlights With Georgia

• 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.