Episode Highlights With Roudy

• 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

Episode Highlights With Sharon

• 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

Episode Highlights With Sharon

• 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

Episode Highlights With Katie

• 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

Episode Highlights With Meg

• 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

Episode Highlights With Meg

• 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

Episode Highlights With Jonathan

• 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

Episode Highlights With Erica

• 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

Episode Highlights With Erica

• 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

Episode Highlights With Katie

• 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