Episode Highlights With Jack

• Why sleep is so vital for both mental and physical health and resilience
• The reason sleep is becoming a much bigger part of the conversation 
• How the body resets physically during sleep and the repair process that happens during sleep
• The problems with chronic poor sleep. What are the markers of great sleep?
• Practical ways to uplevel our sleep
• Markers of chronic poor sleep and quality sleep- it isn’t just about time but sleep stages
• The benefits of deep sleep and REM sleep- and the ideal of 3+ hours combined 
• Things that support deep sleep and REM
• The real deal on temperature and how this impacts deep sleep and REM
• Toxins, heat, EMFs, and other things that impact sleep
• Easy tip: Go for a walk or do air squats after eating 
• What they learned from athletes about how sleep routines enhance physical performance 
• The major myth of sleep is the magic of eight hours… that’s just a generality 
• What makes Essentia so much different than other mattresses 
• More reasons to get morning sunlight each day!

Resources We Mention

• Essentia Mattress - Use code wellnessmama15 for a discount (not to be combined with other offers)

Episode Highlights With Katie

• Tackling cortisol
• Popular on social media lately
• Lots of cocktails and miracle cures floating around
• Can certainly be helpful, but not a silver bullet… a great jumping-point for understanding cortisol- and none of these magic cures will work without a foundation of the basics
• Always for information and inspiration, never for comparison or prescription
• Especially relevant topic for a lot of us as moms (higher stress levels), as we approach perimenopause and menopause (as this can change hormones including cortisol)
• Important for a broader hormone conversation since it impacts energy, mood, metabolism, stress, sleep, etc.
• Also, something that was important for me to address. I’ve been working on putting everything that worked when I was healing into a 21-day total reset program… would you be interested in it?

Resources Mentioned

• Daylight Computer
• Mollie Eastman Website
• Pectasol
• Ublockout Shades
• Jaspr Air

Episode Highlights With Dr. Zielinski

• His ten year journey creating Natural Living Family to help other families
• Why heart attack and stroke are such big killers and tied to chronic inflammation
• The easiest and most impactful factors we can all do to reduce chronic inflammation
• Infammation isn’t the root cause, it's the mechanism or vehicle that's damaging the body
• We have to look at the root cause to find out what the match is that's lighting the fire
• Inflammation is good for us and designed to help us heal, it just becomes problematic when it's chronic 
• The body is always on our side and even inflammation is technically a healing response
• One big thing we can do is reduce fragrance exposure to reduce chronic inflammation

Resources We Mention

• Dr. Eric Zielinski - Website
• The Great Cholesterol Con: The Truth About What Really Causes Heart Disease and How to Avoid It by Malcolm Kendrick
• Fast Like a Girl: A Woman's Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy, and Balance Hormones by Dr. Mindy Pelz
• Samaritan Ministries

Episode Highlights

• How I caused quite the stir by posting about stopping eating when the sun goes down
• Apparently, the internet needs to come with terms and conditions, and I can understand the confusion
• This episode goes deeper into why I personally adopted this change
• The biggest signals are light, food, and sleep when it comes to circadian health
• The benefits of eating in a more circadian-aligned way
• Skipping breakfast vs early dinner
• Sending safety cues all day

Resources Mentioned

• BONCHARGE - Low/red light bulbs for evening

Episode Highlights With Johanna Dahlman

• Her wide-ranging travels and life living in five other countries 
• The experience with alopecia that led to the work she does today
• How she lost over half of her hair and learned how to heal and reverse this naturally 
• Alopecia: the medical term for hair loss 
• An approach that works for hair loss must be personalized 
• We all have  blind spots when it comes to hair loss
• What it looks like when she starts working with someone on hair loss
• It isn’t just androgens and DHT when it comes to hair loss
• She didn’t have postpartum hair loss and why
• Some of the blind spots she’s seen in her clients 
• Botox, medications, and other factors directly linked to hair loss 
• What female pattern baldness is and how it affects over 50% of women after age 40
• Why she believes that all hair loss is reversible

Resources We Mention

• Hair n Heal program
• Free Video - Hairloss

Episode Highlights

• What finally worked for me in healing my metabolism and thus losing weight, and it isn’t the conventional approach
• I had trouble learning to trust my body, and it was a slow dance I learned
• Yes, and when it comes to calories… there is more to the story
• If you want to make a fire hotter, what do you do? You add fuel, not take it away
• Our bodies are intelligent, so they adapt if we keep reducing fuel
• Reverse diets are gaining popularity, kind of like that, but there's more to the story
• How to really signal safety to your body with an abundance of protein and nutrients
• My mindset shift from restriction to focusing on maximally nourishing my body with whatever I ate that day 
• Learned to lean in and find joy and pleasure in nourishing my body and let go of fear and restriction

Resources Mentioned

• Clovis
• Beam Minerals
• Equip Protein Powder

Episode Highlights with Dr. Erika Gray

• Understanding privacy concerns with genetic testing, especially in light of the security breach with a major DNA company recently 
• Samples sent to testing companies are de-identified and not connected to personal data
• Security concerns and how to make sure yours is safe
• How their specific testing has layers of encryption and is not even mined for data
• You can use an alias on your genetic testing 
• The limits of genetic testing and what it can and can’t tell us 
• Genetics is a screening tool and not a diagnostic tool — related to cancer risk and expression
• More related to choline and how this can be really beneficial for focus and attention 

Resources We Mention

• My Toolbox Genomics - Use code wellnessmama for a discount

Episode Highlights With Dr. Erika Gray

• Important perspective about genetics and how to use this information for the biggest advantage
• The nuance when it comes to children and genes 
• Genes do not exist in isolation and why focusing on one gene is not helpful
• How understanding genetics helped her teens (and mine)
• What COMT is and how this comes into play with influencing our worldview
• Fast COMT break down dopamine and norepinephrine faster (linked to moving around, not sitting still, etc.)
• How this understanding of genetics can relate directly to how we parent 
• Yet another reason protein is so important, especially for kids and teens 
• Genes related to serotonin and dopamine and neurotransmitters
• We have 2-5 lbs of bacteria in our gut, and there is a gene called FUT2 that ties to lower levels of bifidobacteria, and this can be linked to anxiety, longevity, and more
• Understanding choline genes and why this is a game changer for so many people, and this is critical for pregnancy and brain development 
• Some caveat around MTHFR and why we might be overdoing our response to this
• Serotonin-related genes to look at if you get your kids' genes tested
• What BDNF genes can tell you
• MC4R is a snacking gene, and how to understand this
• Bitter taste receptor genes and how these can make kids more picky

Resources We Mention

• My Toolbox Genomics - Use code wellnessmama for a discount
• Kion Aminos

Episode Highlights With Michael Ruscio

• His own journey into the work he does now and the tough lessons he learned about gut health
• All disease begins in the gut but how to know what is going on 
• What gut types are and how this helps explain why people can have such drastically different reactions to gut interventions
• Fungal vs bacterial overgrowth in the gut
• Things that are universally beneficial to the gut: exercise in the right amount, mindset, unprocessed foods, time in nature
• The diet that helps heal you isn’t the forever plan 
• His take on parasites and parasite cleanses 
• Why parasites are relatively rare but people will see benefit from parasite cleanses for other reasons
• The problem with an overly sterile environment and the fascinating theory around this
• Some signs that you may have a fungal gut type or an underlying fungal overgrowth 
• “The better I eat, the worse I feel” and what that might mean about your gut 
• Why carnivore might work so well for some people: it's low FODMAP and low carb 
• His take on carbs/fiber and the nuance on these as we heal
• The things that are universally helpful and his take on probiotics 
• What vector-born infections are and how they relate to gut health
• Why we need more electrolytes and salt when we go lower carb

Resources We Mention

• Dr. Ruscio - Website
• Gut Health Essentials Guide
• Just Thrive Probiotics

Episode Highlights With Katie

• Katie answers reader questions
• What have been the best/favorite forms of healing I’ve tried
• Habit stacks and best routines
• Wellness trends I regret, if any
• What I could change if I could go back to my early adult years
• One thing that has made the most difference in life
• Day in the life
• Where would I go if I could live anywhere or if chaos hits
• Do I believe we can detox and stay healthy by our state of mind rather than things outside
• The highest ROI things if I was on a very limited budget
• My feelings on spirituality

Resources Mentioned

• Hope Program
• Organifi
• Awareness by Anthony De Mello