Stress Less, Live More: Meditation for Moms with Emily Fletcher of Ziva
Episode Highlights With EmilyHer unique journey into meditation and how it led to her work todayHow she had insomnia and was going grey at 27 before finding meditationWhat makes her method of meditation different and how it gives your body rest that is 5x more effective than sleepInvesting just 2% of your day helps the other 98% be even more amazingThe mind thinks involuntarily, just like the heart beats involuntarily Ziva is based on something 6,000 years old that means “big results based on action barely taken,” and how this helps us reach a fourth state of consciousnessHow meditation can be less about focus and concentration and more about carving out space to be unfocused and avoid focus fatigue that's especially easy for momsThis method helps de-excite the nervous system and create more coherence When you give the body true rest, it knows how to heal itself and sleep is not the only form of rest we haveIf we only have sleep as our method of rest, the body has to use sleep to processThe sleep, immune, fertility, and productivity connectionsWe meditate to get better at life, not to get better at meditationSome tactical tips for making meditation a habit and how to incorporate this as a momResources MentionedHer InstagramZiva Online and Ziva MagicWhy Isn't Everyone Doing This? - Emily's podcastStress Less, Accomplish More: The 15-Minute Meditation Programme for Extraordinary Performance by Emily Fletcher
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Don’t Believe Everything You Think With Joseph Nguyen
Episode Highlights With JosephHis amazing story that led to his bestselling book and how great books often come from the author's great painThoughts vs thinking and why this is importantThe core questions he asked himself were: Who am I? Why am I here? Why do I have so many negative thoughts?Learning to question the root of negative thoughts and ask if they're trueHow to separate yourself from the thoughts you haveThoughts don’t control us, beliefs do, so thoughts don’t affect us unless we believe them to be trueThoughts are neutral observations, thinking is judgment about thoughtsThe real root of suffering and how to shift it- is this true? Is this useful?Suffering is resistance to reality What is more important… being right or being at peace?The idea of letting go and surrendering is present in so many traditions around the world Attachments as the roots of suffering and ways to practice letting go throughout the day in small waysWe are not our thoughts… we are the space between. We are the canvas and not the paintOur attention is the architect of our realityWe live in a perception of reality, not reality ourselves, and where we put our attention shapes our perception How would I be if I knew everything would work out? And then operate from thereHow to get your body and your emotions on your side in this journey- they're there to remind us to come back to the present momentFear becomes gratitude, anxiety becomes fuel to show you what is importantEverything is a reminder and emotions can be guidepostsWe acquire knowledge through information but wisdom can only be obtained through lived experience Fear is not in the way… it is the way to the life that you wantA thought experiment: look back in your life at your best decisions and see how many were rooted in logic and analysis and how many were rooted in a sense of knowing Intuition is still, calm, never rushed or urgent The cost of making other people happy is your own happinessWhat other people think of you is a reflection of them, not of youHis 5 step PAUSE process for negative emotionsWhen you are fully present, the byproduct is peaceResources MentionedDon't Believe Everything You Think - bookJoseph's website and InstagramAwareness by Anthony De MelloLetting Go, the Pathway of Surrender by David Hawkins
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1:12:02
Menopause and CVD: How to Reduce Risk with Jessica Brown
Episode Highlights With JessicaWhy does cardiovascular disease risk rise in menopause to match the rate of men?What happens to hormones and the heart when a woman goes through menopause?45% of women have some marker of cardiovascular diseaseHow the loss of estrogen in menopause is the tipping point1 in 3 women will die of cardiovascular disease which is more than all cancers combinedWhat to monitor and look out for starting in our 20s50% of people in the US have high blood pressure and this is a marker of metabolic diseaseHow insulin comes into play and why this marker is so importantWhat metabolic markers to start tracking to know your riskHow visceral fat comes into play and why this is importantWhat causes visceral fat to accumulate in the bodyHer take on microdosing GLP-1 medication and if you lose lean muscleResources MentionedThe Loving Diet - websiteJessica's Instagram
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How Self-Compassion and Reparenting Are The Actual Tools of Healing and Transformation With Jessica Brown
Episode Highlights With JessicaShe was a surprise twin and she and her sister could communicate in their own language before they could even talkWhat reparenting is and how we have the ability to give ourselves what we might not have gottenACE scores and what we know about how highly traumatized people suffer from diseases at much higher ratesThe difference in how women and men respond to stressful events. Women don’t respond with fight or flight, but men doHow do women respond to trauma? Usually tend and befriendWhat self-parenting is - it's the feeling of safety you get when your best friend hugs you and tells you it is going to be ok, or the feeling you get when all of your needs are metThe things from childhood that can leave a lasting imprint and can help by being reparentedWhy we can seek partners, situations, and jobs that reinforce childhood patterns until we resolve themQuestions to ask to begin to go within and skills to build to begin reparenting Looking at how you judge yourself is one of the best ways to avoid passing on this judgement to our kidsResources MentionedThe Loving Diet - websiteJessica's Instagram
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All About Fiber: Soluble, Insoluble, Resistant Starch & Why We Need Them With Shefaly Ravula
Episode Highlights With ShefalyThe difference between soluble and insoluble fiber and what they each doMost plant foods that are fiber rich have a mix of both soluble and insoluble fiberWhat fiber does in the body and its roles in the bodyHow fiber benefits gut ecologyWhat resistant starch is and how it works differently in the body and are connected to short chain fatty acids and gut and systemic healthWhat bitters are and why bitter foods are importantDark chocolate is a bitter food, let it dissolve in the mouth for benefits of bittersCoffee is also a bitter foods and good for youHow fermented foods come into play and benefit the gutWhy polyphenols are important and how to get enough from herbs and spices and fruits and vegetablesGut health and natural GLP production and how to support thisResources MentionedPrecision Gut HealthSip Herbals - Dandelion Drink
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 WellnessMama.com
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