Episode Highlights With Katie

• 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

Episode Highlights With Katie 

• 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

Episode Highlights With Faraz

• 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

Episode Highlights With Faraz Khan

• 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

Episode Highlights With Cristina

• 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

Episode Highlights With Dave

• 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

Episode Highlights With Katie

• 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

Episode Highlights With Carolyn

• 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

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