The Wellness Mama Podcast

Episode Highlights With Katie
Perimenopause vs menopause vs post-menopause (high level)
Hormone replacement therapy (HRT): estrogen, progesterone ± testosterone, different delivery methods
Why hormone replacement is such a hot topic right now
What the new HRT label changes do and don’t mean
My core philosophy – foundations before hormones and why I’m cautious about jumping straight to HRT
The light & mitochondria lens
Cell danger response & safety signals and what that means for perimenopause & hormones
Pros & cons of HRT as I currently see them
What I’m actually doing now to prepare for perimenopause
Resources Mentioned
Upgraded Formulas Trace Minerals
Eidon Multiple Minerals
Healthy lightbulbs
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 and use code wellnessmama for 20% off!
Bioptimizers
I love and use so many products from them, but I especially love the magnesium and digestive enzymes. Visit bioptimizers.com/wellnessmama and use wellnessmama15 at checkout to get the best deal

Episode Highlights With Miki
Her amazing story, growing up half Indian and half Japanese and the winding journey of her entrepreneurial success
How she went from being a professional athlete to opening a gluten-free restaurant in NYC, to other start-ups as well
Every baby goes through up to 6,000 diapers that take hundreds of years to break down
Her revelation with diapers and baby poop and how this led to a product that's helping address the plastic problem
The unique way that fungi can break down plastic in a completely safe way!
Diapers are actually the #1 source of plastic waste
91% of plastic is not recycled and ends up in landfills and oceans 
The planet is running a fever, and humans are the viruses it’s trying to get rid of if we don’t fix the problem
What ecosystem consciousness is and how we can shift our thinking 
How they’re shifting from reduce, reuse, and recycle to reduce and regenerate, and how this shifts things
What sacred reciprocity is and how this shifts the model
Her audacious mission in life is to elevate people and the planet 
What new paradigm parenting is and how this framework shifts things for families
Other ways we can make small shifts that contribute to sacred reciprocity 
24% of all landfill waste is food waste! How home composting can help
Trees are the greatest technology of our time
Why she's so anti-toilet paper, and what to try instead! 
Emergence and Cultivation in parenting and what we can learn from nature
Nature is our greatest technology, and it can even shape the way we parent
The very real way that fungi have the potential to reverse some of these massive planetary problems
Resources Mentioned
Follow Miki on Facebook, Instagram, and X. 
Follow Hiro Diapers on Instagram
Hiro Diapers - get a discount at this link
Tushy Bidet
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 for 50% off your first order.

Episode Highlights With Jessica
Menopause is not a pause but a biological evolution
Her perspective to give women the information to make informed and empowered decisions
The dichotomies that we set up that are not helpful to women and the gray area in between
Misconceptions that still exist around menopause and hormone shifts
Does hormone therapy actually cause breast cancer? What the data actually says
We no longer use the synthetic progestin that was used in the study that showed harm 
What data actually shows is the best approach when it comes to hormones
The actual benefits and risks of hormone therapy and how to make an informed choice
Heart disease is the number one killer of women and some of this is related to the decline in estrogen 
Muscle mass and how this comes into play with hormones
Foundation habits that support hormone health with or without replacement 
How important sleep is and why women need more than men
Resources Mentioned
Modern Meno
Pvolve - Use code wellnessmama for 15% off (limited time)
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 and use code wellnessmama for 20% off!
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.

Episode Highlights With Jessica
What the gender health gap is and how this negatively impacts women 
The reason women weren’t included.. It wasn’t necessarily malicious, just assumed that the physiology was the same and just adjust based on height and weight
Women and men’s physiology is very different and this impacts a lot in medicine and fitness
How hormones come into play in fitness
Why functional training is especially important for women and how to strength train in functional ways 
The importance of the time between age 40-60 that impacts things later in life
Hormones are chemical messengers and how to understand female hormones to train differently 
Her personal and clinical 80/20 that she suggests for biggest impact for women
Resources Mentioned
Dr. Jessica's website
Pvolve workouts - Use code wellnessmama for 15% off (limited time)
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 for 50% off your first order.

Episode Highlights With Phoenix
Most people aren’t stuck, they’re predictable and they’re playing it safe
How to break the pattern of predictability 
Presence helps break the predictability issue and the overwhelm and how to do it
Anxiety comes when you’re living in the future or the past, not the present 
Why motherhood is perhaps the biggest identity shift a person can go through
How to surrender without losing ourselves as moms
Why the perfect balance is a farce for moms
How to surrender into being ok with not being “prefect” and letting go of mom guilt
Navigating trauma especially as a mom and how to do it without it becoming your identity 
Surrender without bypassing and how to navigate this
What quantum fusion is how it talks to the operating system, so it's less about wishing and more about reprogramming the hardware 
How things can start to shift in 17 seconds
Engaging your senses to help rewire the hardware 
Survival mode is killing you and how to solve it… she has a free course on this
How to reprogram your inner algorithm 
Her take on psychedelics and important caveats for moms to know
They can hold a mirror that bring us back to ourselves
Resources Mentioned
Redefining Strong - Phoenix's book
Phoenix's website Sacred Celestial - use code WellnessMama for 10% off events or ceremonies
Survival Mode is Killing You - free online course
Bioptimizers
I love and use so many products from them, but I especially love the magnesium and digestive enzymes. Visit bioptimizers.com/wellnessmama and use wellnessmama15 at checkout to get the best deal