The Wellness Mama Podcast

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

Episode Highlights With Katie
What photobiomodulation (PBM) is and how red/NIR light affects cells
Core mechanism in plain English: cytochrome-c oxidase, nitric oxide displacement, ATP boost, secondary ROS and Ca² signaling
Wavelengths and depth: red (630–660 nm) for skin/surface; NIR (810–850 nm) for deeper tissues; why 980 nm behaves more thermally
Evidence overview: where PBM helps most (pain, recovery, tissue healing, some skin outcomes) and where data is still emerging
“Free” red/NIR from sunrise and sunset: why the spectrum shifts, circadian benefits, and practical outdoor habits
Device fundamentals: wavelength, irradiance (mW/cm²), energy dose (J/cm²), distance, and session time
Best-practice protocols: example dosing for skin vs joints/muscle; frequency and cycling (start low, titrate)
Safety and cautions: eyes, heat load, photosensitizing meds, pregnancy/active cancer care, implanted electronics
Home tips: avoid staring at LEDs, position perpendicular to target, measure/estimate dose rather than chasing wattage
Sleep support stack: morning outdoor light + evening low-intensity red environment (not bright blue at night)
Skeptic’s view: helpful when wavelength/dose are right; underwhelming if misused or sold as a cure-all
My routine: sunrise/sunset outside first; add targeted device sessions for DOMS, skin, or joint recovery and track results over 4–8 weeks
Resources Mentioned
BON CHARGE
JOOVV red light 
Red Therapy red lights use code wellnessmama for a discount
Mito red light
Higher Dose
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!

Episode Highlights With Christina
Her ten-day silent retreat and what she learned from this experience (and my four days in a dark cave, also in silence, and what I learned)
Why she loves playing truth or dare as a social hack, and why she uses it at events
People also actually love being told what to do
The four pillars of conscious relationships and the paradigm shifts they offer
Mastering conscious aloneness and how to actually cultivate this 
Growth first, without attachment to outcome 
She was afraid of public speaking and was challenged by a teacher about her ego being big as the reason she was afraid to share
Your intimacy journey is your life story
Nothing real is ever threatened 
Her prayer she often says around relationships 
The proactive formula and how to use this to transform reactivity into growth
Resources Mentioned
Christina's personal Instagram and WeDeepen on Instagram
Follow Christina on Facebook