The Wellness Mama Podcast

Episode Highlights With Katie
Why healing often requires unlearning more than learning
The invisible beliefs, identities, and patterns that kept me stuck … even when I was doing “all the right things”
How clinging to control, perfection, and certainty created more stress than peace
The surprising nervous-system science behind letting go (and why your biology resists it)
How my identity as a “fixer,” “caretaker,” and “high achiever” held me back from true healing
How rewriting internal stories (“I am responsible for everything” ? “I am allowed to live with ease”) transformed my health, business, parenting, and relationships
How grief, loss, and major life transitions became openings rather than endings
Why releasing old stories frees up enormous energy, creativity, and resilience
Practical ways to start letting go in your own life … without fear, force, or overwhelm
The difference between surrender and giving up, and how to tell which one you’re doing
How to trust yourself, your body, and your path even when it doesn’t fit the old rules
Resources Mentioned
Letting Go: The Pathway of Surrender by David R Hawkins, MD
Awareness: Conversations with the Masters by Anthony De Mello
Just Thrive:
Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order. 
Hiya
Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama.

Episode Highlights With David
Why living an adventurous lifestyle is so good for your brain and body
Being sedentary is one of the biggest things that threatens brain health- here’s why
Why he considers brain defenders the most urgent and important thing he’s ever written
What the brains immune system is and why this is vital to understanding long term brain health
Microglial cells and why these matter
Why it isn’t just about beta amyloid plaques for alzheimer's and why this thinking was harmful
The reason many drugs designed to address alzheimer's are not just ineffective but dangerous
How one study showed completely stopping the decline of alzheimer's with lifestyle intervention and actually showed improvement
Nurturing mitochondrial function helps the brain support M2 cells that are protective
Brain metabolism mirrors the body’s metabolism and how being metabolically healthy protects the brain
Even one night of non-restorative sleep can impact the brain
Exercise is a tonic for the brain and bathes the brain in protective compounds
How to protect the brain from the problems of less sleep even postpartum (there is an amazing built in protective mechanism from oxytocin)
Why this means human connection is brain protective as well and community matters for brain health
What the latest research says about statins and what we need to understand 
His take one gamma light, olfactory signaling and hyperbaric for brain health
Resources Mentioned
Brain Defenders: Harness the Power of Your Immune Cells to Protect Your Brain for Life by David Perlmutter, MD
Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain for Life by David Perlmutter, MD
Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar--Your Brain's Silent Killers by David Perlmutter, MD
Jaspr Air Filter
LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.
Hiya
Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama.

Episode Highlights With Nat
Her experience with homesteading, homeschooling and native plants
Reasons to plant some native things in your yard!
Her recovery from Autoimmune disease with circadian health
How she reversed Hashimoto's naturally 
We are circadian beings, and our cells need light to produce the proper hormones and responses
Nonna-maxxing and living like Italian grandmas
Intuition getting stronger from the sun and why this happens
Where did this disconnect happen and why we got taught to fear the sun
Why morning light is non-negotiable and the most important thing
Excess weight can be connected to trapped emotions and energy 
The body is always on our side
What sun scoops is and how it helps the body respond to sun
Why melanin is important and why a tan isn’t just skin damage 
The protective role of melanin beyond just the skin
Why she chose to go sober and says it was the best decision of her adult life
The power of grief to transform and awaken
We heal by feeling
Resources Mentioned
Get Sun Scoops here
Follow Sun Scoops on Instagram
Heal Yourself With Sunlightbook
Just Thrive:
Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order. 
BONCHARGE
I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama

Episode Highlights With Matt
His wild health journey and how he got into the work he does now
Overcoming Lyme, Babesia, Epstein-Barr, parasites, mold, and heavy metals 
What mineral balancing is and how it is important 
Why he prioritizes hair mineral analysis as a form of testing over a blood test
What makes HTMA different than other forms of testing
My personal experience with mineral balancing 
Minerals work within a system, and knowing your status matters
How minerals can help the body get rid of heavy metals 
What ionic mimicry is and how this means our body can hold on to heavy metals and displace minerals at the level of an enzyme site
What enzymes are, what they do in the body, and how this relates to minerals 
The many places heavy metals hide and how these get passed on generationally 
How low zinc in kids can result in picky eating, and how to replenish it easily 
The potential autism link with heavy metals and how mineral balancing might help
Why the body wants to hold on to heavy metals until minerals are balanced 
Most important lifestyle factors for detox and mineral balancing 
The surprising place where many people are getting a lot of their mercury 
A surprising reason to avoid seed oils that you might not have heard before 
How you can actually have a deficiency and a toxicity of a mineral at the same time
Important nuance about copper in the body 
Manganese toxicity, how it happens and what it does (and Lyme can hide behind manganese) 
A missing piece with anemia that many people miss
Resources Mentioned
Valence Nutraceuticals
Follow Matt on Instagram
LMNT
I talk often about the health benefits of salt and electrolytes and I am a big fan of LMNT canned drinks and packets. Go to drinklmnt.com/wellnessmana for a special offer.
Hiya
Hiya created a super powered chewable vitamin for kids that packs twelve organic fruits and vegetables plus fifteen essential vitamins and minerals into every dose. Try it at hiyahealth.com/wellnessmama.

Episode Highlights With Katie
Why sunlight is essential for hormones, energy, mitochondria, circadian rhythm, and Vitamin D production
What a “solar callus” is and why the skin needs gradual training — just like muscles
How to safely build sun tolerance in early spring without burning
The internal factors that determine whether sunlight helps or harms you: minerals, hydration, antioxidants, and fat-soluble vitamins
Why people who burn easily are often mineral-depleted
How I personally use apps like D-Minder to time my safe UVB exposure
The difference between infrared (IR) light vs UV light and why IR prepares the skin for safe UV
How to combine morning sunlight, gradual exposure, and internal nutrient support for deeper resilience
Seasonal strategies: how the body shifts from “winter mode” to “summer mode”
My exact step-by-step protocol for increasing exposure each spring
Resources Mentioned
dminder app

Just Thrive:
Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order. 
Bioptimizers
I love and use so many products from them, but I especially love the magnesium (Magnesium Breakthrough) and digestive enzymes (Masszymes). Visit bioptimizers.com/wellnessmama to get the best deal!