Episode Highlights With Katie

• Teen athletes need lots of protein—one gram per pound of body weight
• How a protein-packed breakfast boosts energy and recovery
• Creatine helps muscles, the brain, and ATP energy production
• Why electrolytes like sodium and magnesium are essential
• Sunlight and vitamin D aid hormones and injury prevention
• Sleep is key—teens need 9-10 hours for recovery
• Recovery drives strength and speed, not just training
• Teens thrive when they choose how to fuel their bodies

Resources Mentioned

• BiOptimizers - Masszymes and Magnesium Breakthrough supplements
• Just Thrive - Vitamin K2 supplement
• Creatine - supplement
• Biostrap - wearable health monitor
• Manta Sleep - Products to help you sleep better
• Essentia Mattress

Episode Highlights With Dr. Brandy Cummings

• What toxic burden is and all the factors that can contribute 
• What pleomorphism is in the body and how this can impact us
• Big factors in toxic burden: mold, mycotoxins, parasites
• The real deal on parasites and why a simple parasite cleanse isn’t necessarily a miracle solution
• Parasites are toxin sponges 
• How our inner language can really impact our nervous system and how to pay attention to this

Resources Mentioned

• Dr. Brandy Cummings - Website
• Dr. Brandy Cummings - Instagram

Episode Highlights with Dr. Brandy

• A fun fact about her fear of whales
• Why there's a common experience of women not feeling the same after having kids and some common underlying factors
• Common isn’t necessarily normal… the unrealistic expectations often put on moms 
• What microchimerism is, how this can affect women, and how it happens more in c-section births
• What to keep an eye on to early identify some of these things going on
• How keeping a journal can be really helpful 
• Things we can do proactively to help avoid some common problems
• Normal vs not normal postpartum and what to keep an eye on
• How circadian rhythm health can be so important and how to support yours

Resources Mentioned

• Dr. Brandy Cummings - Website
• Dr. Brandy Cummings - Instagram
• Skylight Calendar for schedule management

Episode Highlights With Tina

• How health topics are now entering the mainstream conversation, and how this can be a net benefit for so many of us, separate from podcasts
• We are each our own primary healthcare provider and CEO of our health
• High-impact changes we can make in supporting our health
• How the gut and brain are connected and how this two-way communication can support both gut and brain health when we understand it
• Most of our serotonin and many other neurotransmitters are produced in our gut!
• For the immune system to work properly, we have to have good gut health
• If you have an autoimmune issue, you have leaky gut 
• What digestive bitters are and how they support the gut
• How these things were largely removed from the food supply in our modern diets 
• Bitters can improve stomach acid and help with fat metabolism 
• How probiotics and bitters do different things
• Bitters specifically support the stomach
• Why their bitters are in a capsule vs a liquid 
• How to take and use bitters for maximal benefit

Resources Mentioned

• Just Thrive - For a limited time, get 20% off your first bottle of digestive bitters and probiotics with promo code WM20

Episode Highlights With Steven

• How he was a histamine denier and what he found out that changed everything
• The equation of this… histamine isn’t a bad thing. You don’t want too much or too little
• Histamine must be balanced with an enzyme called DAO. When it gets out of balance, we can have symptoms.
• Signs and symptoms of histamine intolerance and how they overlap with seasonal allergies and stress
• Yeast and histamine connection 
• Histamine and autoimmune connection and how they overlap. The links with genetics here as well.
• With histamine intolerance, even some healthy foods can temporarily be problematic 
• The problem with leftovers if you have histamine issues 
• Problems occur when we make too much histamine or don’t break it down with DAO
• How he recovered completely from seasonal allergies and helped his wife do this as well
• DAO can help with carsickness in kids as well 
• Butyrate is the key molecule for the gut and what we're learning about this, as well as how it might be more important than probiotics for gut health 
• Butyrate is not something we produce 
• Enzymes can be more helpful for gut health than probiotics, and it's a both and equation 
• We actually do not want a “strong” immune system, we want a balanced immune system
• What parabiotics are and how they uniquely affect the body and immune system

Resources Mentioned

• HistaHarmony supplement
• HoloImmune

Episode Highlights With Katie

• What is creatine and how does it work to support the body?
• How it helps regenerate ATP, the body's main energy currency
• Creatine is naturally found in foods, so we're already likely getting some
• There are plenty of research studies that focus on muscle performance, but also brain health and hormone benefits
•  Can reduce mental fatigue and improve focus
• Why it won't make you bulky but supports lean muscle recovery
• What the research says about dosing and who can benefit from creatine

Resources Mentioned

• Creatine monohydrate powder

Episode Highlights With Mandy Patterson

• Her own hormone and fertility journey
• How she almost died with her first child at age 22 and was told she couldn’t have any more kids
• The things within our power to change when it comes to hormones
• It's common and normal for periods to be irregular for the first couple of years after menstruation begins 
• Understanding minerals and how they relate to fertility and hormones
• Primary, secondary, and tertiary minerals and how to optimize them
• A myth about minerals and vitamin D
• What to understand about minerals before vitamin D supplementation 
• Some of the highest ROI, most impactful things we can do to support hormones

Resources We Mention

• Dr. Mandy Patterson - Instagram
• Dr. Mandy Patterson - Website
• Beam Minerals

Episode Highlights With Katie

• The common focus on calories in, calories out—why this approach is incomplete
• Overeating often stems from undernourishment, not just willpower issues
• The body has nutrient-seeking cravings—if we lack key nutrients, hunger signals persist
• When the body lacks protein and key micronutrients, it perceives scarcity and stress
• How this approach support safety signals and hormones rather than just calorie restriction
• Why prioritizing protein and micronutrients leads to better energy, metabolism, and body composition

Resources Mentioned

• Just Thrive
• BIOptimizers - Magnesium
• Jigsaw Health - Magnesium
• Eidon Minerals
• Fatty15
• Masszymes
• Weighted Vest

Episode Highlights With Lisa Goldberg

• Early lessons on mindset around food that can turn into trouble later in life
• The downfall of the dieter's mindset and how it leads to self sabotage 
• How these early patterns form our relationship with food
• This often ties into low self esteem and low self worth 
• Examples of the dieter's mindset and how this is counterproductive 
• What to be aware of in parenting to create positive patterns around food
• How to avoid creating food as a reward
• Learning to get back in touch with your body and hunger cues
• Hunger vs thirst cues
• Guilt, remorse, and shame and how we use food as a coping mechanism 
• Losing weight is almost never about the food… it is addressing the underlying patterns 
• The missing piece to lasting weight loss

Resources We Mention

• Lisa Goldberg - Instagram
• Lisa Goldberg Nutrition

Episode Highlights

• My unconventional path into homeschooling
• How my parenting theory has changed over the years and how it looks in application with kids of different ages
• Balancing state requirements with child led learning
• My parenting philosophy and how it differs a lot from common parenting advice
• How this approach can lead to less stress and more connection over time

Resources Mentioned

• Agatha Christie books
• Khan Academy