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The Wellness Mama Podcast

The Wellness Mama Podcast

Author: Katie Wells

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The Wellness Mama Podcast is a weekly series covering the topics of holistic health, real food, stress, sleep, fitness, toxins, natural living, DIY, parenting, motherhood, and other health tips to give you actionable solutions to improve your family’s life! Brought to you by Katie Wells of

668 Episodes
It’s no secret that our bodies are exposed daily to more chemicals and negative inputs than previous generations, by a large margin. Enter Dr. Shayne Morris, a biochemist and molecular biologist whose life’s work is how the body can achieve detox and rid itself of toxins at a cellular level.. Today, Dr. Morris will explain …
I seriously cannot wait to dive into this episode because we’re going deep on a topic near and dear to every mom’s heart (and sanity)… how to get better sleep! Whether it’s due to kids, working late, electronics addiction, or you plain just can’t sleep… too many of us are skipping precious hours of shut-eye. …
Dr. Mark Hyman just might be a genius. Do you know why? His latest book title puts into words exactly what health-conscious moms in grocery aisles everywhere are thinking… “What the heck should we eat?!” It’s certainly easy to get discouraged when sorting through all the conflicting health information out there. One health book says …
Episode Highlights With RickWhat we are made of and how minerals come into playWhere do you think you came from?We are a combination of minerals and water (among other things)Why the Germ Theory of Disease is inadequateThe reason western medicine misses things by just looking at the level of germs or of the organ systems and not looking at the cellular level and mineral balanceMineral balance theory of disease and how to support the bodyThe benefit of adding sea salt to the soil in gardeningA reason not to take calcium everyday and how too much can be toxicThe real story about calcium, how much we need, and the other minerals we need with itWhy silica is so important for health and why we aren’t getting anywhere near enoughSilica is the essential element that builds collagenBone is collagen matrix… and why we don’t need more calcium most of the time but more collagen matrix which can be helped by minerals and silicaHow to supplement with minerals so they are effective in the bodyImportance of potassium and magnesiumResources We MentionEidonLMNT electrolytesConversations with God by Neale Donald Walsch
Episode Highlights With JJWhy we should all stop trying to lose weight and why she says this after decades as a weight loss expertThe problems with some of the weight loss trends right nowThings that have helped her thrive and feel amazing in her 50s!The importance of skeletal muscle for maintaining a healthy body compositionMuscle loss vs fat lossCreatine, protein, and resistance trainingReasons not to focus just on the scaleReframing the conversation about health and weight especially with our kidsHow to use a DEXA scan to understand your body compositionWhy it is more dangerous to be under muscled than over fat and why where the fat is mattersWhy we need more protein as we age, not lessWhy you need to be healthy to drop fat, not drop fat to be healthyLess than 6% of the population is metabolically healthyWhy we burn fat well when we are sleeping and why fasted workouts might not be great for womenLet’s stop trying to be smaller and to take up less space and focus on getting strongerMuscle is your metabolic Spanx and a sugar sponge to handle carbsHow to use HRV as a tool to see what is helping you and use it to improve your nervous systemWhy you should absolutely be taking creatine and why it is a secret weapon for womenAn ending challenge for you (try it!)Resources We MentionMindshareJJ's YouTube video on OzempicGrip Strength TesterLevelsKion AminosKion CreatineMitopureThink and Grow Rich by Napoleon Hill
Episode Highlights With RyanHow he shifted from just talking about stoicism to bringing this into parentingThe imbalance in the domestic load that often exists between moms and dads and what he views as paths forward to help balance thisWhy there aren’t a lot of good parenting books, especially for DadModern times expect much more of parents and how this has shifted parentingWhy it might be a good thing when kids misbehave or push boundaries and how to handle this in a positive wayWe don’t really control our kids and even if we can, it isn’t a good idea, so what to do insteadThe importance of modeling in parenting and especially in communicating valuesWhy parents need to get serious about understanding what our values actually are when it comes to our childrenThe things we can get caught up in thinking are important now with our kids that won’t be important at all in 20 yearsBalancing protecting our kids with helping them learn to be autonomousKey takeaways from his book that he hopes to leave listeners and readers withMaking parenting decisions with the long term goals in mindResources We MentionThe Daily Dad: 366 Meditations on Parenting, Love, and Raising Great Kids by Ryan HolidayThe Daily Stoic: 366 Meditations on Wisdom, Perseverance, and the Art of Living by Ryan HolidayThe Obstacle is the Way by Ryan HolidayRyan Holiday The Stoic Virtues Series 2 Books SetThe daily dad email signup linkAdult Children of Emotionally Immature Parents: How to Heal from Distant, Rejecting, or Self-Involved Parents by Lindsay C. Gibson PsyD
Episode Highlights With LenoreHow she initially rose to fame by letting her child ride the subway alone and how she got the title “America’s worst mom” because of itThe way we got to a point where we're afraid to let our kids do things that many of us remember doingCrime is lower now than when we were kids so why are we more worried?Two big things that happened in the 1980s that shifted parenting in the USBig factors that have influenced why we have more fear around parenting nowWhy we all have the desire to keep our kids safe but the downsides of an over curated childhoodThe negative effects of over curated childhood for childrenWhy more kids are having depression and anxiety and how kids feeling underestimated can contribute to thisHow too much control is harming children and why kids need an internal locus of controlIndependence, responsibility, and trust all help contribute to this internal locus of control for kidsWhat the Let Grow Project is and the free resources they haveHow to rewire your own fears as a parent to feel safe in letting our kids have more independenceResources We MentionFree-Range Kids: How Parents and Teachers Can Let Go and Let Grow by Lenore SkenazyLet Grow WebsiteLittle Women by Louisa May AlcottFree to Learn by Peter GrayThe Coddling of the American Mind: How Good Intentions and Bad Ideas Are Setting Up a Generation for Failure by Greg Lukianoff and Jonathan HaidtRange: Why Generalists Triumph in a Specialized World by David Epstein
Episode Highlights With JonathanWhy his favorite thing to do is walk and how he cultivated this habitThe basic foundational building blocks of understanding water and the real definition of waterHow water can communicate and how to help it communicate betterWhy water is alive in a simple way and why this is important to understandWhat the terrain model is and how this relates to waterHow information is stored in the waterThe correlation between human pregnancy and single cells and water’s action in the bodyOur blood is similar to ocean water and why this mattersLife cycle behavior in water and how to use this to your advantageThe double-blind studies he has done on water and ice crystalsHis four-year study on the vibration of waterThe inertia of water and what this meansWhy we are declining in hydration as we age and how to hydrate better as you ageThe geometric patterns in water and how people with illness have the same geometric patterns of waterWhat his experience with working with nuclear power taught him about waterStructured, coherent, or revitalized water that occurs in nature and how we can replicate it at homeHow he went from working on nuclear power to now innovating with waterWhat the phases of water are and his in depth understanding about thisInteresting facts about water: water is the number one nuclear remediation method, the power of a well designed nuclear reactor is regulated by waterWater systems that revitalize water in the home and the one I use (linked below)Resources We MentionNatural Action Tech products - Use Coupon Code - WELLNESSMAMAWhite Fang by Jack LondonWay of the Peaceful Warrior: A Book That Changes Lives by Dan MillmanThe Greatest Salesman in the World by Og mandino
Episode Highlights With KianaHow she is also a doula and how she got into female sexual healthHer work as a somatic therapistThe importance of pleasure in our lives and how it impacts wellbeing and relationships beyond just physical pleasure or sexualityHow the nervous system is like the window through which we see the world and how this can make it difficult to identify if it is dysregulatedWays to help regulate the nervous system and help the body feel safeHealthy vs unhealthy nervous system regulationTwo ways to work with the nervous system and when to use eachHow sexual pleasure relates to nervous system lastThe connection between sexual and emotional intimacyDifferences between the two types of desire and what responsive desire isWhy it can often take the female body 15-40 minutes to reach peak arousal and how this is often different than it is for malesSome exercises we can do to help reconnect with our body and our sexual experienceWhat sexual polarity is and how to nurture it in long term partnershipsHow to nurture dynamic tension in partnershipResources We MentionForia ProductsWhere Should We Begin?: The Arc of Love by Esther PerelThe Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.Women's Anatomy of Arousal: Secret Maps to Buried Pleasure by Sheri Winston CNM. RN. BSN. LMTWomen Who Run with the Wolves: Myths and Stories of the Wild Woman Archetype by Clarissa Pinkola Estés
Episode Highlights With MeganHow she got into the world of dietetics and metabolismHer own experience with nutrition, weight loss, and metabolismTeaching over telling, and how she has helped hundreds of women with this approachWhat metabolism actually is and what we need to understand to work with our bodiesMetabolism is actually how the body uses what is put into itThe body is something that is always building or breaking down and understanding this can help usA slow metabolism just means that the body isn’t utilizing everything we put into itThe problem with chronically undereating and how this can be tough for the metabolismSix pillars of a healthy metabolism: blood sugar control, muscle, movement, stress management, gut healthMore reasons protein is importantWhat weight loss resistance is and how it can relate back to stressBreaking the cycle of being overly busy and stressed and breaking the idea that we need to run ourselves into the ground for our families, our careers, etcWhat the stress bucket is and how to manage yours wellProtein, fiber, healthy fats, and how to nourish your body wellThe importance of micro habits and focusing on one thing at a timeYour body is not at war with you!Resources We MentionMetabolism Makeover: Ditch the Diet, Train Your Brain, Drop the Weight for Good by Megan HansenHer websiteHer InstagramLevels Glucose MonitorJust Thrive - Gut Health ProductsThe Calorie Myth by Jonathan BailorYou Are a Badass by Jen SinceroOutlive: The Science and Art of Longevity by Peter Attia
Episode Highlights With Juliet and KellyHow Juliet survived a run-in with a hippo… the most dangerous animal on earth after the mosquitoTheir journey into the work they do now and the world of movementThe ten key techniques to enhance your capacity for movementWhy the ability to get up and down off the floor without putting a hand or knee down is correlated with living longer and having fewer health issuesThe objective health benchmarks that are missing in the broader conversation and how to benefit from themWhat the ten vital signs of movement are and how to know if you're doing these wellHow this book stemmed from their work with elite performers and what worked bestWhat mobility actually is and why it isn’t exerciseThe real story about sitting and why it isn’t bad but how to do it betterConsistency trumps heroismResources We MentionThe Ready State - Juliet and Kelly's websiteBuilt to Move: The Ten Essential Habits to Help You Move Freely and Live Fully by Kelly Starrett and Juliet StarrettThe Power of Habit: Why We Do What We Do in Life and Business by Charles DuhiggThe Checklist Manifesto: How to Get Things Right by Atul GawandeFrank Herbert's Dune Saga 3-Book Boxed Set: Dune, Dune Messiah, and Children of Dune
Episode Highlights With Chris and MelissaHow they got into the work of helping families and doing family brandThe biggest challenges families face today and how they navigate those challenges“More is caught than taught” - importance of modelingHow to keep values from coming across as a list of dos and don'ts and how to do values wellWays to identify and incorporate your family valuesEvery family has a culture… was your created by default or by design?Either you can define what your family stands for or the world will do it for youHow to do a weekly family check-in around culture with: What you are grateful for, Who in the family did something really kind for you this week, Who has something going on this week (calendar syncing), and Does anyone have a challenge or problem they’d like the whole family’s help in solving?Resources We MentionFamily Brand websiteFamily Brand PodcastFamily Brand Podcast - My episodeThe Seven Spiritual Laws of Success by Deepak ChopraThe Go GiverByron Katie's The Work JournalWe Are All the Same Age Now: Valuegraphics, The End of Demographic Stereotypes by David AllisonThe Four Agreements by Don Miguel Ruiz
Episode Highlights With Dr. SandiHow she once taught disco dancingHer different approach to clinical psychology and why she doesn’t like focusing on the “what's wrong with me” but on what the strengths areWhy positive psychology is not happyology and why this difference is importantHow her psychological approach is different and how it relates to healthA tribute to her mentor: how to refuse to make yourself miserable about anythingThe things that bug us about our partner can actually lead to a good long-term relationshipResources We MentionFunctional Medicine Coaching: Stories from the Movement That's Transforming Healthcare by Sandra ScheinbaumStop Panic Attacks in 10 Easy Steps by Sandra ScheinbaumDr. Sandi - WebsiteHow to Stubbornly Refuse to Make Yourself Miserable about Anything: Yes Anything! by Albert Ellis Ph.DThe Will to Meaning: Foundations and Applications of Logotherapy by Viktor E. Frankl
Episode Highlights With Dr. Izabella WentzThe thyroid adrenal connection and why it is important to understandWhat exactly adrenal dysfunction is and how to know if you have itHow adrenal issues can lead to other hormone imbalances in the body and the stress connectionSome symptoms that may point to adrenal dysfunctionHer own personal experience with adrenal fatigue and how this led to her workAddressing the myth… does adrenal fatigue actually exist and why some doctors claim it doesn’tHow she couldn’t do some of the normal things that help when she was a new mom and the tools she discovered instead that are actually more helpfulSafety signals we can send to the body when we are sleep deprived or under stressTools for re-patterning the chronic stress responseResources We MentionAdrenal Transformation Protocol: A 4-Week Plan to Release Stress Symptoms and Go from Surviving to Thriving by Izabella WentzHashimoto's Thyroiditis: Lifestyle Interventions for Finding and Treating the Root Cause by Izabella WentzDr. Izabella Wentz - websiteOura RingMagnesiumHow to Stop Worrying and Start Living by Dale Carnegie
Episode Highlights With Dr. ShefaliWhy she wrote this parenting book and how this one is the how-to for parentsHow we can move away from control and into connection with our kidsThe chaos and nonsense we can create as parents without realizing itHow parents accidentally create the cycle of dysfunction in familiesNo human being likes to be controlled and how this control backfires with childrenHow to depersonalize interactions with our kids to calm the situationAnytime you perceive it as a loss of control, you are going to lose controlWhy kids aren’t trying to be disrespectful and when we fail to understand what is going on under the behavior, we create more of their behaviorLooking for Signs: Something inside gone negativeThe three reasons children misbehave: lack of skill, lack of life experience, lack of worth and how to help each of theseWhat a savior complex is and how it harms our relationship with our childrenHow showing up as the savior disempowers them and makes things tougher in the long runWays to teach our children to carry to oars of their own savingDevelopmentally appropriate ways to nurture this in our childrenWhy she claims that our children don’t owe us respect (and I agree)How punishment and learning are opposed and how to actually help them learnWhy not to have outcome focused parenting (trying to raise happy, successful children) and how this can keep them from being in touch with their feelingsTeach your children to be authentic instead of teaching them to be happyCreating successful children is an unhealthy goal, and what to do insteadHow to navigate this method of parenting when parents disagree on method of parentingWhat to do when kids are angry, disrespectful, unmotivated, or lie and how to build better connection in these instancesIt’s about being more conscious not perfectResources We MentionThe Parenting Map: Step-by-Step Solutions to Consciously Create the Ultimate Parent-Child Relationship by Dr. Shefali TsabaryThe Conscious Parent: Transforming Ourselves, Empowering Our Children by Dr. Shefali TsabaryThe Awakened Family: How to Raise Empowered, Resilient, and Conscious Children by Dr. Shefali TsabaryDr. Shefali - WebsiteThe Power of Now by Eckhart Tolle
Episode Highlights With MattHow he was shot in a robberyHe spent $45k on sleep and these are his main lessonsInexpensive things related to sleep that anyone can do: light, sleep environment, temperature, food timingHow temperature drastically affects sleepWays to improve deep sleepWhy one hour of sleep is worth two hours (with some nuance)The reason when you work your body you tend to get more deep sleep and when you work your brain you tend to get more REM (and this is a good thing)During daylight savings, when we lose an hour of sleep, heart attacks go up by 24% and when we gain an hour, it goes down by 21%Why night shift work is classified as a carcinogenHow not getting enough sleep leads to weight gain or loss of muscle massLack of sleep directly impacts hunger, willpower and moreHow blood sugar response changes from just one night of impaired sleepHis top supplements for sleep: L-Theanine (in evening), magnesium, glycine, potassium, GABAA reason to consider taking potassium at night and how it can help minimize bathroom trips at nightWhat to know about wearables and trackables for sleepHRV- what to know and understand and ways to improve it with float tanks, breathwork, and movementWhy he sets an alarm for his sleep supplements and his bedtimeA simple rule: 8 hours plus an hour for every hour of exerciseWhy sleep quality trumps sleep quantityResources We MentionBiOptimizersBon Charge red bulbsEssentia Mattress - Use code wellnessmama15 for - ChiliPadEight Sleep - Use code Mama150 for a discountOura RingLevelsNanoViPower Sleep : The Revolutionary Program That Prepares Your Mind for Peak Performance by James MaasThe Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.Power vs. Force: The Hidden Determinants of Human Behavior by Dr. David R. Hawkins
Episode Highlights With AaronHis own amazing story with adoption and using functional medicine to help his childrenHow he was able to use these techniques to help his daughter who they were told would never walk or talk or even crawlFascinating therapies he learned about for his daughter that are helpful to many of his other patientsMore reasons to avoid processed foods and vegetable oils and how these foods can affect the brainHis foundational principles of health that are important before considering more advanced methodsThe real data on omega-3 and omega-6 balanceWhat happens when we consume too much omega-6 and how this affects the brainWhy vegetable oils are partially plasticized and how these integrate into the cell membranes and hormonesWhy women actually need more protein per pound of bodyweight than menThe average American is dehydrated and how this impacts health on many levelsHow trace minerals can improve healthWhat peptides are and how he uses them with his children and with patientsHow peptides can tell hormones what to doInsulin was the first peptide we started using at large scaleWhy being hypermobile in kids comes with a 400% increase in chance of spectrum disorders and what to learn from thisHow the body is electric and how to support your body's electrical systemThe science of meditation and how it physically improves health in a profound wayResources We MentionDr. Hartman - websiteEidon trace mineralsMan's Search for Meaning by Viktor E. Frankl
Episode Highlights With Dr. JoleneThe things women are told are normal that aren’t when it comes to health and hormonesWhy many of the things women are told about our bodies are wrongWhat period symptoms are common but not normal and how to fix themWhy urinary incontinence doesn’t exist in France because they do postpartum therapy to help thatHow to stop peeing when you jump or laughWhy to keep an eye on your thyroid and adrenals, especially in relation to hormone problemsWhat to know about periods for our kids, what’s normal when it comes to cycles and what isn’t and how to support an optimal cycleThings that can help with menstrual pain, heavy periods and other menstrual problemsWhat seed cycling is and how to use it to help your hormonesThings that are normal when it comes to vaginal microbiome, pH, scent, etcWays to support vaginal microbiome health and pHWhat to understand about libido and how to support itThe brakes vs gas theory of libido and spontaneous vs responsive desireHer 28-day plan for better hormone health, mood and libidoResources We MentionIs This Normal?: Judgment-Free Straight Talk about Your Body by Dr. Jolene BrightenIs This Normal Book and website083: Dr. Jolene Brighten on Beating Postpartum Depression & Pelvic Floor Care226: Dr. Jolene Brighten on Science-Backed Reasons to Ditch the Pill (& What to Do Instead)Traction: Get a Grip on Your Business by Gino Wickman
Episode Highlights With AlessandraHow her biological age is 15 years younger than her actual age and what she attributes that to! (sleep, movement, and meditation)Hydration tips both internally and keeping your skin barrierAnother reason to avoid sugar for the sake of the skin and how excess sugar can break down collagen fibers and age the skinWhy skin aging happens and some ways to slow or stop itWhat inflammaging isBiggest drivers of skin aging: sugar, dehydrationThings we can do internally that help reduce skin inflammation and agingDifference between things that make skin look younger but can actually harm it long term (deep peeling, etc)A tip to clean skin at night and not cleanse with cleanser again in the morning to help protect the skin barrierHow to target the root cause of agingTheir proprietary peptide OS-01 and how to addresses root cause of agingResources We MentionOneSkinWellnesseA New Earth: Awakening to Your Life's Purpose by Eckhart Tolle
Episode Highlights With KimHow she became “The Sleep Lady”Her gentle approach to sleep with babiesWhy she's concerned about some of the common advice given to parents about getting babies to sleep through the nightA different approach than “cry it out” that helps babies sleep and enhances bonding and connectionHer guidelines for building the foundation for a good night of sleep for babyA few tips that go against the common advice but help a baby learn to sleepThe developmental stages that can disrupt sleep and how to navigate theseResources We MentionedThe Sleep LadyThe Sleep Lady's Good Night, Sleep Tight: Gentle Proven Solutions to Help Your Child Sleep Without Leaving Them to Cry it Out by Kim WestThe Sleep Lady®'s Gentle Newborn Sleep Guide: Trusted Solutions for Getting You and Your Baby FAST to Sleep Without Leaving Them to Cry It Out by Kim WestGood Night Sleep Tight: The Sleep Lady's Gentle Guide to Helping Your Child Go to Sleep, Stay Asleep, and Wake Up Happy by Kim WestBoncharge lightbulbsThanks to Our Sponsors:Hiya Children's Vitamins - A clean line of children's vitamins that provides growing kids with all the essential nutrients that might be missing from their diet.Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!
Comments (28)

Jason Ohms

I'm trying to listen to episode 92 about ear infections but I think a lot of your older podcast links are broken. Is there another source where I can listen to it?

Jul 10th

Sonia Gordon-Walinsky

such good sense!

Jan 14th

Cassandra Mulock

My cousin! wow 👏

Dec 21st


"If you take the 1.4 billion people around the world, which now is less, thank goodness....." Michael said, just after praising Bill Gates who has committed his life to depopulating humanity. Is this how Michael is committed to decreasing poverty - helping depopulate? Yikes!!

Oct 27th

Mylee Quach

Thank you for all the information. I am looking into it.

Mar 4th

Amanda Ragan

hey girl, love the podcast! I always assumed you would never struggle with your weight, because the podcast is so spot on with health. It is very refreshing to hear a raw truth. makes you very relatable for me. I have also had some struggles. I started dieting last year and began to hate myself. in a way I never felt before. this year I am doing the deep emotional work to heal and physical changes are happening. I threw away the scale but I can feel it. you cannot hate yourself into health. so powerful. thank you for the great info always provided on wellness mama.

Feb 21st

Audrey Clark

To answer your question in the description, I don't feel good about eating meat at all. It's an ethical standpoint that I don't want to kill something when I have a plethora of other plant based options available that are cheaper, tastier and better for the environment. From an environmental standpoint people need to eat less meat and buy from sustainable sources. From an ethical standpoint, I personally can't back eating meat since it's proven to be unnecessary in having a healthy life for me.

Feb 17th

Tonya Bennert

I appreciate the fact that you allow your guests to talk. So many podcast hosts do too much talking when it's the guest that we really want to hear from. Thank you

Feb 5th

Lindsay Schulze

My trusted resource of a wealth of holistic medicine for mind body and soul. Love her and appreciate her thorough research and her authenticity and intentionally.

Jan 15th

Blaze Baxter

I feel like my phone just spoke to me by this popping up. I'm already in tears and haven't even listened yet. I am struggling with the fact I can't afford explant. Thank you for getting the word out about this illness. Can't wait to listen...

Jul 22nd
Reply (1)

Nicole Montesi-Doak

this was so interesting!!! I would love to try these games before investing or hear from others who have used it but can't seem to find anything online! do you know where I could get some more information?

Jun 9th

Niclas Daniels

39:40 #mitochondria that are fragile and overwhelmed can't handle additional stress and will shut down, contributing to #chronicFatigue 54:00 #supplements to help with #anxiety etc

May 23rd

Rachel Rivera

So glad you finally talked about vaccines! It is a controversial topic but you're so brave.

Apr 23rd

George Bernwanger

Fantastic podcast. Really enjoyed it.

Apr 20th

Jack Worrow


Jan 31st

Jack Worrow

The one person who

Jan 31st

M Carter

I love the picture book for each child. Kudos to you! I am going to start that for my kids

Jan 1st

Danielle Westcom

I though she sounded off a little as well, but then I listened to it again. I think she just has a lot of energy and passion for what she does. I took a lot away from the episode, including a desire to have half of her energy!

Nov 6th

sanina fuentes

Hi Katie! I think you may have the wrong audio linked to this podcast - would love to hear about mushrooms! thanks for all you do!!

Oct 29th

Rachel Rivera

Episode 192 with Dr. Sonja Jenson is powerful! I've listened to many podcasts on hormones and women's health so I almost skipped this one as I thought it was going to be information I already knew, but she has so much information to share.

Oct 5th
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