October 29, 2025 • 46 mins
Episode Highlights With Katie
- Prioritize sleep—it’s more powerful than most supplements
- Start the day with sunlight and minerals. Light is key
- Small, consistent habits beat drastic changes
- Movement (especially walking) is underrated medicine
- Relationships, community, and emotional health matter as much as diet
- Kids thrive when parents focus on connection, not perfection
- Nature heals—sun, earth, and water are fundamental
- From a more fear based place to a complete confidence in the body’s ability to heal, the harmony of nature, etc
- My beliefs list gets shorter and shorter and my questions list gets longer, and I love this
- Why I'm now a supplement minimalist
- Motherhood: shifting from control to connection (“unparenting”)
- Health is not about doing more, but about aligning with nature and simplicity
- My non-negotiables are different: light, minerals, hydration, peace, connection
- Function Health lab testing
- ReMyte Minerals
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
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(01:26):
wellness Mama and use the code wellness Mama all caps
and one word for a discount. Hello, Welcome to episode
one thousand of the Wellness Mama Podcast. It is incredible
and hard to believe that I've been here now for
a thousand episodes. I know some of you have been
here since the very beginning, and it's been so wonderful
(01:49):
to get to hear from you over all of those years,
since twenty fourteen. And in this episode, I wanted to
get a little bit more personal and kind of walk
through the last ten years, ten plus years, the last
one thousand episodes and really delve into what I've learned,
what's changed, what I still believe, and what's coming next
(02:12):
for this podcast for Bama's Mama, and I would love
your feedback at the end, so please stay tuned for
that part. So as a recap this, we've now had
one thousand episodes together over from my best guests and
estimate over fifty one thousand minutes of podcasts together. I've
(02:32):
gotten to speak to hundreds of amazing experts and this
podcast has been listened to now almost one hundred million times,
which is absolutely mind blowing to me. Like I said,
it started in twenty fourteen, and it certainly evolved over
the years. Some of you, your names, your comments I
recognize from years ago, from twenty fourteen when the podcast started,
(02:54):
or all the way back to two thousand and six
and two thousand and nine when Walma's Mama first started
as well. So it's been a long time. I feel
like I am a drastically different person than I was
when it began. I would guess you are too, and
i'd actually love to hear a reintroduction to you as well.
But if you're new here, my name is Katie. Online
(03:15):
I am known as well as Mama. My favorite job
title is mom and I hear that word about a
thousand times a day.
Speaker 2 (03:22):
With all of my kids.
Speaker 1 (03:23):
I'm an accidental chicken wrangler, a professional experimenter of all
things health and wellness, someone who willingly walked across legos
barefoot and got a world record with some fellow moms
in the process. And over the past thousand episodes, I've
gotten the pleasure of interviewing some of what I consider
the smartest and most incredible people in the world. I've
(03:44):
tested everything from butter coffee to cold plunges and emma
to peptides and everything in between. I've always been the
willing guinea pig, and I've usually shared my experience, the
good and the ugly. And I've changed my mind on
more than a few things along the way, and some
of you have gotten to go on that journey with
me as well and see those changes. I would love
(04:05):
to hear what you've changed your mind on in the
last ten years. Some big ones for me i'll delve
into today. And I started this podcast to indulge my
own curiosity and answer my own questions about health, about parenting,
and about just living better. And along the way, you
guys have gotten to become part of this wild and
wonderful journey. So whether you've been here since episode one,
(04:28):
or this is your very first time listening. Welcome back
to the kitchen Table of Curiosity, and thank you so
much from the bottom of my heart for being here.
As a recap a little bit of how all of
this began, it was never my plan in life to
actually even get into the health and wellness world. I
(04:48):
went to school for journalism. I always was intensely curious
and I loved to write. And when I had my
first baby and started having some strange health symptoms. A
lot of you have heard this story before. It ignited
a passion for research in the health and wellness world specifically,
and years ago. When I first started, so much less
information was available and certainly less mainstream than it is now.
(05:11):
And it has been incredible to watch that grassroot change
happen in homes and in our own lives over these
last now almost twenty years. My oldest who was a
baby when all of this began, is now an adult,
and I've certainly grown up along the way with him.
Wilena's mama has grown up along the way, and now
(05:31):
he's a fully formed adult in the world as well.
My backstory, the short version is that at his six
week follow up appointment. After he was born, I read
in Time magazine that for the first time in two centuries,
the current generation of American children would have a shorter
life expectancy than their parents, And that hit me so hard,
(05:52):
holding this perfect, tiny newborn and wishing the world for him,
and just reading about what his generation would fade and
what we have seen largely play out in the rise
of chronic disease, the rise of all of the big
killers cancer and heart disease and autoimmunity and diabetes, and
still continuing to see those things rise. So I didn't
know how, but I knew I wanted to help contribute
(06:14):
to changing that number and changing those statistics. And at
the same time, I was starting to have some strange
health symptoms that got dismissed as normal because I was
a woman, or normal because I was postpartum, or all
of the other things we often hear, And in fact,
it took me years and many doctors and experts to
(06:35):
finally start to pull the thread and unravel some of
the mystery of what was going on, and very grateful
for some of the incredible experts who helped me in
that journey, and I was given the word hashimotos. A
lot of you have heard this story, so I won't
go into the whole one here. I can link to
my episodes specifically on how I reversed my hashimotos. But
(06:57):
I was given the word hashimotos, told that it would
be with me for my whole life, that there was
nothing I could really do. I could mitigate it. There
were some changes in diet and lifestyle that would help
kind of minimize the impact, but that the best I
could hope for was remission, that it would never be
completely gone, and that I would likely take medication for
the rest of my life. I now, from firsthand experience,
(07:20):
I know that that is not true, and it's been
an incredible journey to learn that, to learn to trust
my body again, to get to really viscerally feel and
believe and have confidence in the body's incredible ability to heal,
in that it is wired for, that it's our natural state,
that it's always sending messages to us, and what we
(07:43):
call symptoms and problems are often clear communication from our body,
and that when we support it in the ways it's
asking for it, almost all cases, it knows how to thrive.
And I'm so grateful. In hindsight, I would not trade
that journey for the world, even though it certainly had
its hard points, for all of the incredible lessons I've
learned along the way and all of the amazing people
(08:04):
I've met along the way. Another thing I'll delve a
little bit more into later, but that has been a
big shift along with my healing journey, is the movement
away from that the way I looked at the body
and positioned the body and understood the body in more
of a place of fear towards now one in a
place of absolute appreciation and confidence in the body and
(08:27):
what it's capable of doing. And back then, I know
I used to use language like that. I had hashimotos
that my body was attacking itself, and slowly learned that
my body's always on my side. It's always working with
everything it's given to the best of its ability to
move toward absolutely thriving. And I got to learn its language.
(08:49):
I got to learn what it was asking for, and
I got to learn baby steps, and over time completely
shifted my physical health and even my experience of life
in how good I feel so now that baby I
held when I first proceedd that spark that led to
Wellness Bama. As an adult walking around in the world,
(09:11):
I got diagnosed and then healed from hashimotos. I have
gotten to learn so much, write thousands of blog posts,
do now a thousand podcast episodes, and it's been an
absolutely incredible journey, and I wanted to highlight some of
the most common recurring advice from the last one thousand
episodes before I got into the more personal aspects of
(09:31):
what's changed for me, because certainly, learning from these experts,
I feel like I've gotten a real world advanced degree
in health and wellness through these conversations with these incredible people.
And there were certainly recurring themes, and they might not
be the one They certainly weren't the ones I would
have expected in the beginning, when I was navigating spreadsheets,
(09:54):
supplements and living an extremely regimented health protocol every single
day in an attempt to get better. And I also
love that, while of course there's a time and a
place for supplements, there's a time and a place for biohacks,
and I'm deeply grateful for practitioners who can walk the
journey with us. The most recurring advice is those simple
(10:14):
foundational things that I now talk about on here quite often.
And the great news is most of these things are
completely accessible to all of us. If you've listened for
a while, you are probably by now tired of hearing
me say that we are each our own primary health
care provider. And I feel more and more strongly about
this as time goes on, because no outside expert can
(10:39):
ever have the physical data, the experience of living in
our bodies, the intuition and the beautiful harmonic communication with
our own body that we have. And I do think
the best outcomes happen if we're working through something specific,
when we get to benefit from the expertise and the
very specific knowledge of a practitioner along with that data,
(11:00):
that valuable data from our own bodies. But I continue
to just have it reinforced for me over and over
that we are each our own primary healthcare provider, that
we are infinitely capable of thriving that's the body's natural state,
and that many of the things that most support that
process are completely free or very inexpensive, and are often
(11:22):
about simplifying, not making things more complicated, which is wonderful news.
So some of the things that have come up most
often in these last thousand episodes are sleep, and I
don't think anyone will be shocked to hear this one.
It is more powerful, I think, than diet, than supplements,
than almost any other lever we can pull, with the
(11:44):
exception of a couple that I would say rank about
the same. But I've never, not once in a thousand episodes,
had one single expert even allude to or suggest that
sleep is not vitally important. We know all the things
that happen, and sleep at least a lot of them.
We're still learning about the bodies repairing mechanisms that come
into play, and the deeper detox that happens, how active
(12:05):
our liver is, how when we get enough deep sleep
at the right time, our glymphatic system is supported, and
the beautiful hormonal cascade of melatonin and all the hormones
that happen at night that are so deeply supportive for
the body. And conversely, we also know that interrupted sleep
or not getting enough sleep begins that whole cascade into
(12:26):
all hormones being affected, cortisol being out of range, blood
sugar changing even from just one or two days of
interrupted sleep, and so much more. I will say because
I get this question often. I know that as a
mom especially and as parents, there are times of life
where perfect sleep is just not available to us, especially
when there's newborn, through toddlers, or sick children. And the
(12:48):
beauty is the body seems to have incredible wisdom here
as well, and seemingly for parents, there are a lot
of protective measures that come into play hormonally and biologically
that seem to really mitigate the problems that can come
from lack of sleep and that we would normally experience
if we were just getting that little sleep. For another reason,
(13:10):
and also that it doesn't have to be perfect, especially
in those stages of life. The body is resilient and
infinitely capable of healing. And another the other ones that
I would put right up there almost as important as sleep,
and the first one I will say I think is
as important and directly related to sleep. They can't be separated,
(13:31):
and that is light exposure, and this is something I'm
going to talk more about in the future on this podcast.
I think it's one of the most underrated health tools
because it cannot be turned into a product, it can't
be sold, and it can't be patented, so it's often ignored. However,
there is an early Nobel Peace Prize in the early
nineteen hundreds related to the benefits of natural light exposure,
(13:54):
exposure and sunshine for healing, and I actually think it
just wasn't focused on as much because there there is
no profit in it. I think it's one of the
most incredible health tools we have at our disposal, and
my understanding of it has changed and really evolved over
the years, and this is now sleep and light are
kind of my primary focus and non negotiables most days.
(14:16):
I think that they of course go hand in hand.
They affect each other very directly, and we know this,
and I'll talk more about the light specific piece, but
this has also been a recurring piece of advice in
different forms from many of the experts over the years,
whether it's exposure to natural light during the day, being
aware of our light exposure at night, especially with artificial light,
(14:37):
and the way that our body responds with stress signals
or safety signals to our light environment, as well as
ways that we can modify our light environment to support
our body. I would also put pretty close to those
two minerals. I've talked a lot about different nutrients and
supplements over the years, and I keep coming back to
minerals and this is an also recurring theme with experts,
(15:00):
and in the future I'm going to do a whole
series on the electromagnetic nature of the body and how
minerals and electrolytes come into play here, because I think
for a lot of people, voltage is key and it's
not something we really understand or are taught. My friend
JJ says that the body is not a bank account,
it's a chemistry lab, and I like to add to
that that it's not just a chemistry lab. Is this
(15:23):
incredible electromagnetic power plant that is doing incredible things on
so many levels all the time, And when we understand
it from an electrical first component, it shifts the way
we think about supporting the body. What kind of very
first opened my eyes to this possibility was reading the
book called The Body Electric, And then now I've gotten
(15:44):
to interview some incredible experts and I'll link to a
couple of the podcasts about light exposure and about the
electrical nature of the body and how this can be
really really powerful way to support the body, a very
powerful lever for health as well.
Speaker 2 (15:59):
And I feel like minerals.
Speaker 1 (15:59):
Are are a supportive component of this electrical and electromagnetic
cascade that happens within our body. And an easy way
to think about this is that if you have just
plain water, it's not very conductive. It's actually kind of
anti conductive. But if you have electrolyte rich water, it
can conduct electricity. And since many of the things that
happen in our body are through volted gated ion channels
(16:22):
and they are electrical in nature, really dialing in our
minerals is it a wonderful way to support our body
and give it what it needs. Another recurring theme that
I found when going back through these thousand episodes that
I love because again it speaks to the simplicity and
the idea of subtraction sometimes rather than addition when it
comes to health is the recurring theme that small, consistent,
(16:46):
baby step changes beat drastic changes every single time. And
I know there are times, especially if there's something really
intense going on in the body, that we do make
drastic changes, and that of course has its time in
its place, but for most of us, for most things,
it's the small baby steps that we can implement and
make habits over time that really lead to the most
(17:07):
drastic long term results.
Speaker 2 (17:10):
Also.
Speaker 1 (17:11):
Not surprisingly, movement has been a recurring theme as well,
though in perhaps different forms than we might think topically,
So we all hear about exercise and the types of exercise,
the importance of exercise. I've had doctor Gabrielle Lyon On
here a lot to talk about muscle being the organ
of longevity and strength training being very important for longevity,
(17:31):
and I very much have seen that in my own
life and how good I feel when I lift heavyweights. However,
I think when we only think of movement as exercise,
we lose some important nuance, which is that humans are
meant to be moving a lot more than we are
moving in normal life, and just a workout on the
gym every day is not enough movement for the other
(17:53):
parts of our body that might help our muscle tone
and our strength, which is vitally important. However, there's much
more to movement than just muscle or just our composition
of fat in our body. There are and I'll talk
more about these in future episodes, but there's a whole
pazyo electric element to this, in that when we move,
especially things like spiral movements or walking, or things that
(18:15):
lead to kind of resistance on the bone. Like I
think walking is the gold standard for this, we're actually
creating electrical cascades that essentially very simplified, but help charge
our cellular batteries, help our mitochondria, and support the body
in a lot of ways besides just muscle. So just
like I think we did a disservice when we started
simplifying sunlight down to vitamin D, I think we lose
(18:38):
some important nuance and do ourselves a disservice when we
distill movement down to exercise. And the great thing is
movement can, like I said, include things like simply walking
or jumping on a rebounder, or play any kind of game, sport,
anything that gets us moving. Or I've been doing a
lot of mobility and FASHA supporting things lately, which also
(19:02):
fascia has a whole electric electrical component as well. That'll
be another thing I go into in the future. But
electrical communication in FASHA is so much faster than Ian
electrical communication and neurons in the brain. It's a nearly
instant feedback loop, faster than, like I said, than our
brains can communicate. And so this is another area that
(19:23):
I think when we understand from an electric first perspective,
we get a lot more valuable insight and more ability
to affect change. But this going back to movement in
general being under rated medicine, and there's been some cool
quotes along the way from this. I think perhaps Hunter
Cook who said motion is lotion. And just as this
(19:44):
doesn't always have to be a workout, we don't always
have to put on workout clothes and go lift something heavy.
It can be a walk in the sunshine, and in fact,
I think a barefoot walk in the sunshine is an
incredible health tool. Another recurring theme, and this shows up
in Blue Zone data as well. Relationships, community, and emotional
health matter just as much or more than diet. In fact,
(20:06):
I would say the Blue Zone data points to the
quality of our human connections being a more important factor
than diet. It statistically is actually as important or more
important than whether or not we smoke. And this one,
we of course, have seen interruptions in the last decade,
and I think for a lot of people this really
highlighted how important this was. When we all were removed
(20:28):
from our normal human connections, or at least the ways
we were used to them. A lot of people felt
a difference. Mental health we know took a dip across
the board. There's some really drastic things that can happen there.
And so for me, after hearing from all these experts
and just from personal experience, community is something I now
prioritize and actively build. In this past year, I even
(20:48):
opened and in person wellness center because I think while
things like sauna and cold and all of the health
modalities are so beneficial, they're even more beneficial in community.
And this is really strongly correlating factor that shows up
in blue zone data. I don't talk as much about
parenting on here, though I'm planning to talk more about
it in the future, and I am actually finishing a
(21:12):
parenting book that I'm slightly hesitant to release. However, that
might be on the horizon as well. But my parenting
approach has certainly shifted and evolved as my kids have
grown over the years. And I guess the core that
I would pull out here, and I've had some great
guests on as well, like Positive Parenting Solutions and others,
is that children thrive when parents focus on presence and connection,
(21:35):
not perfection, and when we focus on connection over control
and certainly. Like I said, this was an evolution. I
definitely have shifted a lot since my first children were little,
And this is a category where I wish I could
go back and tell my younger self so many things.
And I'm grateful for the lessons I've gotten to learn
along the way. But perhaps more parenting conversations coming soon.
(21:58):
Another recurring theme in lots of different forms. People have
called it lots of different things. I call it nature
deficit disorder. And I think this is actually a leading
driver of a lot of problems, or at least a
factor that we can influence that will help resolve a
lot of problems. Is our connection and exposure to nature
in the correct way. I think a lot of things
(22:19):
are at least made worse, if not directly related to
nature deficit disorder. As humans, we were meant to live
much more in harmony with nature than we do in
the modern world, meaning bare feet on the ground, benefiting
from the electrons of the earth, meaning natural light exposure
and the hormone cascade that happens from that far beyond
(22:41):
just vitamin D, the infrared light that is available to
us for free anytime the sun is shining. We spend
money on all these fancy devices and red lights and
saunas which are amazing, and I have them too. And
infread light is available from the sun when the sun
is out, even sunrise and sunset. And I think, and
I'll talk about this more in the future as well,
that infrared light deficiency is perhaps one of the kind
(23:04):
of silent and chronic factors that is affecting a lot
of people. So it sounds oversimplified, I think a lot
can be benefited by us simply spending more time outside
in our natural environment that we were meant to live in.
And this can be as simple as you've heard me
mentioned before, morning sun exposure, ideally seeing the sunrise with
(23:25):
your bare eyes, no glasses or contacts or windows in
the way, and getting that light signaling. And then every
time we go outside during the day, it reinforces these
circadian signals. It sends our body a clear message of
what time of day it is. It triggers melanopsin receptors
and many other things in the eyes and in the
skin that lead to our hormone cascade that impacts the sleep.
(23:48):
We also get fresh air while being outside, hopefully depending
on where we live and all the questions I get
related to this, to briefly touch on them, that morning
sunlight into sunlight throughout the day still been a Even
if it's cloudy, you're still getting much more beneficial light
outside than in the brightest indoor room. Still beneficial if
it's raining, still beneficial, if it's winter. The light is
(24:10):
so much more than just the vitamin D or UV
that's hitting our skin. And personally, what I do these
days is prioritize be outside even for just ten minutes
during the sunrise whenever possible, which is almost always while hydrating,
so like you've heard me mention as well, hydration and
protein before caffeine. But even just that ten minutes starts
(24:31):
the hormonal cascade that's the biological clock for better sleep
at night, and then I try to reinforce that feedback
by getting little light exposures throughout the day. I personally
also do get sun exposure on purpose. It's controversial opinion,
but I personally, for me feel that midday exposure to
the full spectrum of bright light without sunburns is actually
(24:53):
one of the most positive things I've done for my health,
and as I've lowered the inflammation in my body and
learned slowly to have good not just sun tolerance, but
I would say sun thriving. I feel a physical difference
when I get that bright midday sun, almost like a euphoria,
when I get that light on as much of my
skin as possible, and I notice a difference when I
(25:14):
don't get it. So even in the winter, I will
try to be outside in that natural light, even if
it's only hitting a little bit of my skin, and
in the summer, I soak it up as much as
I can. I've talked about before how I used to
burn from a few minutes to the sun, and now
I don't sunburn basically at all, and my skin seems
to thrive, even my Irish Scottish heritage skin seems to
(25:36):
thrive from sun exposure. So I probably tired of hearing
me talk about sun It's something I definitely will talk
about more in the future, including going deep on topics
like why I don't wear sunglasses or sunscreen.
Speaker 2 (25:47):
And what I personally do.
Speaker 1 (25:48):
But that has been a recurring theme, and I think
one that is shifting in kind of the collective mainstream
also in the last ten years. And this episode is
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stressed to Thann. Apollo wearable that can be worn anywhere
on your body and it tracks sleep like other wearables,
(26:10):
but unlike other wearables, it actually improves my sleep automatically.
Apollo was designed by a team of scientists and doctors
to emit silent soothing sound weight vibrations that actually feel
really good and work in the moment so it feels
like a hug. These weights are proven in scientific studies
to help us shift into recovery mode so we experience
less stress, better mood, more energy, and better sleep. The
(26:33):
sleep setting is probably my favorite. Apollo is also the
first wearable proven to significantly increase HIV, which is heart
rate variability, which is a leading bio marker for health
and longevity. It works at the most foundational level to
improve nervous system balance through our sense of touch, just
like getting a warm hug from a friend or snuggling
a pet. Apollo connects to an app on your phone
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Speaker 2 (26:55):
Energy in the level you need.
Speaker 1 (26:56):
I've used mine for years and I've definitely noticed the benefits,
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Speaker 2 (27:00):
Traveling as well.
Speaker 1 (27:01):
It's especially great for moms because it has no side
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(27:21):
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Another recurring theme is the biological individuality that comes with
health and that there's no one size fits all. I've
said this before as well, but every one of these
amazing experts I've gotten to interview has incredible knowledge, has
figured out something vital for them and things that have
(27:43):
helped many many people, And I feel like with anyone
it's important to remember, and I say this especially at
including me, that when we have figured something out, we've
figured it out for ourselves, and being curious about that
and listening, I think we can learn something from truly
everyone we encounter, everything we read, but I tend to
think of that as learning from a sense of framework,
(28:06):
not a blueprint, so we can learn from their experimentation,
we can learn from their general principles. Still requires experimentation
for us because it's not always apples to apples, because
we are so individual based not just on our genes,
but on our environment, our exposures, what's currently happening in
our bodies, and the data we get from our own
bodies so much more valuable than what any expert can
(28:28):
tell us. And so this is another one I think,
like the personalization aspect, we now have so much in
data that we have access to, in wearables that can
tell us insights in our health, in labs like function
that give us kind of a great snapshot of what's
going on in our body, and to not lose that
very important personal feedback and intuition and symptom experience of
(28:50):
being in our body and that feedback loop that we
get almost instantaneously. And then one that's occurred in lots
of different ways, and that I'll kind of sum up
again I mentioned briefly, is that food is information for
the body, not just fuel. And like I said, my
friend JJ has for years some of the stuff so
beautifully by saying your body is not a bank account,
(29:11):
it's a chemistry lab, and like I said, I like
to add on that it's the most sophisticated electromagnetic power
plant that we know. And I'm going to, like I said,
elaborate more in that in the future. And lastly, the
theme that I hear a lot from experts again is
that progress is better than perfection, that those baby steps
are better than drastic changes, that it does not require
(29:33):
anything drastic, but rather that quiet listening, the small changes,
the finding a little bit more relaxation and peace and
resilience rather than often adding more. I'd also love to
run through things I feel like I got wrong or
change my mind on, or am still evolving over the years.
Speaker 2 (29:55):
And when I started writing.
Speaker 1 (29:57):
This list, I realized it was going to be a
long one because a lot changed. And certainly I had
very strong opinions strongly held for a lot of years.
And I feel like I have strong opinions much more
loosely held and fewer of them. But there are certainly
a lot of soap boxes I stood on and hills
I was willing to die on that I have since
shifted my opinion on longtime listeners. You might have heard
(30:18):
me mentioned before that I start each year by making
a list of things I am pretty certain I believe
to be true, and then I question those things throughout
the year, and this includes things in the health world.
And I've noticed over the years that this list has
gotten shorter each year, that I have a lot less certainty,
a lot more questions, and a lot fewer really strongly
(30:39):
held beliefs that I think are absolutely and true, including
in the health and wellness world. And it's been fun
to actually learn and get to admit that I'm wrong
about a lot of these things. And some of you
guys have been with me through all of these journeys.
I'd love to hear what shifted for you also in
your health journey, or what you've changed your mind on.
A big one for me is food Dogmas, when I
(31:02):
came more from a place of fear that seemed to
inform how I thought about food a lot, and I
had a lot more fear related to foods, and I'm
grateful for the experience of it. But there were times
in my autoimmune journey and especially doing auto immune protocols,
where I was eating very very few foods, which I
don't think was sustainable. And I think there's a time
(31:22):
and a place personally for those protocols, but they're not
meant to be long term sustainable solutions. And at the
time I didn't realize that. I just knew I felt
mildly better from restriction, and I moved into a more
and more and more restrictive model, which over time I
had to sort of unlearn and sort of rehab my
body to be able to listen to what it was saying,
(31:43):
for one, and also to realize that for me, healing
was not about feeling good in a very narrow range
of restricted inputs, but being adaptable and resilient with a
wider range of inputs and having both metabolical flexibility lifestyle
flexibility without having this drastic impact on my health. So
I've been through the gamuts, some of you guys have
(32:04):
been through it with me on strict your paleo, aip keto,
across the board, and now I would say I have
a lot more nuance and flexibility and a lot more
from you personally connection with my body in real time
and listening to what it needs versus what a protocol
tells me. And this also, what I would say, is
(32:25):
one of my biggest shifts. I mentioned briefly was movement
away from a more fear based understanding of the body
and fear based place of decision making, to a place
of confidence in the body's ability to heal, of our
harmony with nature and with the fact that our body
is always on our side. Doctor Cassiehuckabee, who I also
had on this podcast, I love her episode. She says
(32:47):
your life is your medicine, and she talks a lot
about how your body is always on your side. And
I feel like the more I have learned to shift
my inner dialogue to that, to pay attention to what
my body's saying, it's had tremendous and on my health.
And that wasn't where I came from in the beginning.
Early on, I was much more in the research and
cognitive and data backed and I do think those things
(33:09):
are still have their place, of course, but I think
the best data we get is from our own bodies
and our own experimentation. Like I said, my belief list
gets shorter each year, and my questions list gets longer,
and I love this. It's been quite the journey. And
even when it comes to health, there are very few
things I would even attempt to label as universal principles
(33:31):
for human nature other than the ones I already kind
of touched on. And that's been a big shift for
me because I have written posts in the past about
how grains are killing you slowly, or how we all
need magnesium, and while that may be true, that a
lot of people still need magnesium, and that does tie
into the electromagnetic side I was mentioning. I realized there's
a lot a lot fewer universal things than there used
(33:52):
to be for me, and that the ones that make
the list are those ones that I've already touched on briefly,
like sleep and light and nature certainly have also evolved
my parenting approach and homeschooling approach, which I touched on,
and I know many of you have waited for a
long time for institute. I hope to get that out
very soon. That has just been in such a rapid
(34:14):
evolution even as I was creating it, because it has
evolved and grown with my kids, and the crux of
the whole framework is not a curriculum. I think that's
one big thing that shifted for me. But I don't
personally believe that any child benefits from a cookie cutter
curriculum because they're each so different, and that a more
personalized approach that is less dogmatic and less about the
(34:36):
bookwork and less about what they should learn and more
about curiosity and love of learning and how to learn
it makes a drastic difference. I also, counterintuitively do not
completely limit screen time by any means in my house,
and that shifted over the years. I certainly, because they're
really little, I don't do screens for the first few
(34:56):
years at all. However, as we all know as adults,
screens are ubiquitous.
Speaker 2 (35:01):
They're everywhere, They're part of our lives.
Speaker 1 (35:02):
Our phones are, for better or worse, connected to us,
and this is something our kids are very likely going
to navigate their adult lives with. So I didn't feel
like all or nothing approach was going to serve them,
and learning how to navigate that so taking a much
more conscious approach to screen time and recognizing that I
myself can't model having no screen time either, and so
(35:24):
attempting to have a healthy relationship with that myself and
then be able to model that for my kids as well.
Certainly my thoughts on supplements have changed over the years.
I do still think they have a time and a place.
I take a lot fewer that I used to, so
I'm more of a supplement minimalist these days and much
more strategic, I feel than when I was just trying
(35:45):
to take anything and everything I could that might help me.
And basically this also has shifted to coming more from
a voltage informed place than from a treating a symptom
with almost like a pharmaceutical mindset, but through supplements instead
of pharmaceuticals. And for me, the voltage first approach has
really shifted how I think of supplements and what I take.
(36:07):
And I still do take some and I might do
a follow up episode on what I'm actually doing personally
now at some point in the future, but I just
take a lot less than I used to it I
don't actually feel they're necessary. I have for a long time,
and you guys might have heard me mention this. I
take weekends off, so I don't take anything.
Speaker 2 (36:23):
All the time.
Speaker 1 (36:24):
I think that's an important factor for me, and I
also just don't stress about it if I miss supplements.
Speaker 2 (36:29):
I'm not worried at all.
Speaker 1 (36:31):
I sometimes go for a couple weeks without taking them
and just kind of try to tune in and listen
to my body. I have shifted some and this is
ever evolving. Like I said about movement and exercise and
what's beneficial there and moving away from punishing workouts. I
used to try to work out really hard to punish
my body into being the size I wanted it to be,
(36:52):
And now I'm much more focused on nervous system and
capacity and fashion and mobility. I still live weights also,
but I have been in more of an experimentation with
play and dance and fashion and walking and spiral movements
and things that I did not used to include at all. Also,
I would say some of the biggest shifts that I
have had and change my mind on a lot is
(37:14):
my approach to motherhood. And I believe many of us
get to go through this journey as we become parents
and then go through all of the years with our
children and unpatterning the things that we ambiently picked up
or patterns we had from our own childhood and becoming
aware of them and conscious of them, and then getting
to choose which ones we feel like our loving and
(37:34):
we want to keep, and which ones we want to
shift or take a different approach than perhaps what was
modeled for us with and in the sense my kids
have been absolutely my greatest teachers, and my approach to
parenting has shifted a lot over the years, I feel,
and I hope it's shifted a lot away from more
of a control model to more of a connection model.
(37:55):
I will say there's very little discipline related things that
have to happen in my house these days, and that
there's a lot more connection than there used to be.
And I feel like this has been very fulfilling in
my family and something I may talk about more in
the future, as well as the book I mentioned. Certainly
a lot comes with writing a parenting book, and I've
avoided that for a long time because I didn't want
(38:15):
the pressure on my kids, and I found a way
to finally share that simply from my own direct experience
and inner experience, without having a dogmatic approach, more of
a curiosity based approach there as well, and without sharing
my kids or any of their personal details. And that's
actually one thing I have been relatively consistent on and
(38:37):
that hasn't changed. So I'll mention here, even though it's
a little controversial, I feel like that this is actually
maybe growing in popularity a little bit. But I have
not posted my kids on social media publicly, certainly on
this platform. What has shifted a little bit is when
they were little, I sometimes posted them on my private
social media profiles for family, and now I have moved
(38:58):
away from that even and very firmly feel it will
be their decision if or when they ever choose to
engage with the online and digital world through having an
online presence. This is not something I feel like is
across the border that I suggest or feel like I'm
trying to impress upon any other family. My personal approach
is that I don't feel like, even though I'm their mom,
(39:20):
that I want to make the decision for them if
they are on the internet or not. But once things
are on the Internet, it's very hard to take them
off the internet, and I want them to get to
choose if or when or how they ever have an
online profile or footprint. I also do think it's interesting
to step back and evaluate things from the perspective of
(39:41):
what we share we assume. I think often that the
internet and social media is a much more private and
safe environment than it is, and we share so much
of our kids' lives, or we can before they're old
enough to consent or even understand, and that does live
on the internet kind of forever, and I feel like
we would not go in public, and if a stranger
asked us like, oh, can I take a picture of
(40:03):
your baby? What's your baby's full name? What date was
your baby born? We would feel really strange about giving
that information to someone we didn't know. Yet putting it
on the internet is essentially that. And again, this isn't
something I'm trying to convince other people on.
Speaker 2 (40:17):
It's just something that feels very important for me.
Speaker 1 (40:20):
Is kind of protecting my kids from that digital environment
until a time where they might or might not choose
to engage with it, but letting that be their decision.
And I will say my toolders do have some forms
of social media now, and if I conversations around how
they navigate that, but it has been their decision, not mine.
(40:41):
And I don't have pictures of them throughout their childhood online,
though I have many, many of those on my personal
files that I will treasure forever. Another one I've touched
on and I wanted to summarize here because this has
changed a lot for me, is that health is not
about doing more, but about aligning with nature and simplicity
my super type a mindset.
Speaker 2 (41:03):
In the past. I definitely had a do.
Speaker 1 (41:07):
More approach for a long time and actually, ironically, in hindsight,
created nervous system stress by all the things I was
trying to do to be healthy, and things shifted a lot.
I've talked about my journey to really trauma through dealing
with the emotions and through simplifying, and how my health
even shifted that when I did those things, even though
I was eating more, I didn't even do any form
(41:29):
of formal exercise for years. When I was healing, I
gave my nervous system really deep rest I did a
lot of walking, swimming, gentle gentle things only and slept
a ton and let my body restore, and it knew
exactly what to do when it was given those tools.
Another area I've touched on a couple of times, but
to recap is that I moved from much more of
(41:51):
a biochemical or physiological lens of health to a more
electrical and electromagnetic lens, taking into account things like life
to mitochondria, fasha minerals. I have got to do some
amazing interviews with people about this, all linked to the
ones from doctor Courtney Hunt. I did a great light
deep Dive Masterclass episode that was a couple hours long,
(42:12):
but that has been absolutely paradigm shifting for me and
made a drastic difference in my health, and it's something
I do prioritize. In fact, when I finish recording this episode,
I will be going outside in the sun with as
much skin showing as possible. And my non negotiables have
become so different. It used to be things like avoiding
(42:32):
gluten or hating a very specific diet, or taking supplements
or all the much more dogmatic approaches, and now it's
things like light, sleep, minerals, hydration, peace and connection and
starting with those. So I don't want to get too
long winded because I wanted this to just be a
fun recap, but looking ahead to the next thousand episodes
(42:55):
and beyond, this is where I would love to get
your feedback here directly from you, what you would like
to see, because this is a community. I think community
is vitally important, and I would love to know what
you're most interested in and curious about and what would
serve you the most to have experts come on and
talk about some possibilities that I would love your feedback on.
(43:16):
Would be releasing things like a book called Be Love,
which has been about the inner journey and the mindset
that I have gone through, a book on unparenting, as
I call it. I'm considering doing a lot more YouTube
and video.
Speaker 2 (43:28):
That's something that would be beneficial or helpful for people.
Speaker 1 (43:31):
I've not ever been much of a video watcher, so
I've always kind of resisted that though I'm a where
a lot of people love to learn from video, So
love your feedback on that. And I also opened an
in person wellness space like I mentioned, because I think community.
Speaker 2 (43:46):
Is so important.
Speaker 1 (43:47):
So if you happen to be in the local area
where I live, for those of you who know where
that is, I would love to see you in there.
And if not, no matter where you live, I highly
recommend and would love to hear about ways that people
are curating and build building conscious communities wherever you are,
especially if there's a fun element of wellness in it,
whether you're doing things outside, whether you're sonning together, whether
(44:07):
you're getting together for pot luck and making nutritious food
and then playing outside, whatever it may be. I think
this is truly one of the best things we can
do for our health is to nurture community, and I
would love to continue to do that in my own area,
but also to hear how you're doing it in yours.
And as always, I deeply value your feedback. If you
(44:27):
want to leave a comment on this podcast, if you
want to direct message me on Instagram, I would love
to hear what you would like to see in the
next thousand episodes of this podcast. But for those of
you who have joined, whether it's the first time or
you've been here since the beginning for today, I'm so
so grateful that you have shared part of this journey
with me. It has been truly a pleasure, in one
(44:50):
of the deepest joys of my life, to get to
connect with you through this community, through the wonderful technology
that lets us unite through the digital world, and to
get to learn from not just experts, but from so
many of you as we've been on this journey together
and through your questions and through you challenging me on
things I've written in the past. Some of my greatest
lessons have come from those old dogmatic posts that I
(45:13):
wrote and being boldly challenged by comments, and I'm so
grateful for that and so I'm grateful for you for listening,
for being here, for sharing your time with me. I
would love for this to be a collaborative journey going
forward as well, so please leave feedback and if you
have a moment, I would be deeply grateful if you
would leave an honest rating or review wherever you listen
(45:34):
to podcasts, as that helps people to find and listen
to the podcast helps other families to connect as well
and help support the mission of wellness Mama and I
look forward to the next ten years in the next
thousand episodes with you. Thank you for sharing your time,
your energy, and your attention with me today. I don't
take that lightly. I'm so grateful that you did, and
(45:55):
I hope that you will join me again on the
next one thousand episodes of the Wellness I'm A podcast.
If you're enjoying these interviews, would you please take two
minutes to leave a rating or review on iTunes for me.
Doing this helps more people to find the podcast, which
means even more moms and families can benefit from the information.
I really appreciate your time and thanks as always for listening.
Welk on to My Body's podcast and this episode is
brought to you by Apollo neuro This is a tool
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proven to significantly increase HRV, which is heart rate variability,
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noticed the benefits. I especially live when traveling as well.
It's especially great for moms because it has no side
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(01:26):
wellness Mama and use the code wellness Mama all caps
and one word for a discount. Hello, Welcome to episode
one thousand of the Wellness Mama Podcast. It is incredible
and hard to believe that I've been here now for
a thousand episodes. I know some of you have been
here since the very beginning, and it's been so wonderful
(01:49):
to get to hear from you over all of those years,
since twenty fourteen. And in this episode, I wanted to
get a little bit more personal and kind of walk
through the last ten years, ten plus years, the last
one thousand episodes and really delve into what I've learned,
what's changed, what I still believe, and what's coming next
(02:12):
for this podcast for Bama's Mama, and I would love
your feedback at the end, so please stay tuned for
that part. So as a recap this, we've now had
one thousand episodes together over from my best guests and
estimate over fifty one thousand minutes of podcasts together. I've
(02:32):
gotten to speak to hundreds of amazing experts and this
podcast has been listened to now almost one hundred million times,
which is absolutely mind blowing to me. Like I said,
it started in twenty fourteen, and it certainly evolved over
the years. Some of you, your names, your comments I
recognize from years ago, from twenty fourteen when the podcast started,
(02:54):
or all the way back to two thousand and six
and two thousand and nine when Walma's Mama first started
as well. So it's been a long time. I feel
like I am a drastically different person than I was
when it began. I would guess you are too, and
i'd actually love to hear a reintroduction to you as well.
But if you're new here, my name is Katie. Online
(03:15):
I am known as well as Mama. My favorite job
title is mom and I hear that word about a
thousand times a day.
Speaker 2 (03:22):
With all of my kids.
Speaker 1 (03:23):
I'm an accidental chicken wrangler, a professional experimenter of all
things health and wellness, someone who willingly walked across legos
barefoot and got a world record with some fellow moms
in the process. And over the past thousand episodes, I've
gotten the pleasure of interviewing some of what I consider
the smartest and most incredible people in the world. I've
(03:44):
tested everything from butter coffee to cold plunges and emma
to peptides and everything in between. I've always been the
willing guinea pig, and I've usually shared my experience, the
good and the ugly. And I've changed my mind on
more than a few things along the way, and some
of you have gotten to go on that journey with
me as well and see those changes. I would love
(04:05):
to hear what you've changed your mind on in the
last ten years. Some big ones for me i'll delve
into today. And I started this podcast to indulge my
own curiosity and answer my own questions about health, about parenting,
and about just living better. And along the way, you
guys have gotten to become part of this wild and
wonderful journey. So whether you've been here since episode one,
(04:28):
or this is your very first time listening. Welcome back
to the kitchen Table of Curiosity, and thank you so
much from the bottom of my heart for being here.
As a recap a little bit of how all of
this began, it was never my plan in life to
actually even get into the health and wellness world. I
(04:48):
went to school for journalism. I always was intensely curious
and I loved to write. And when I had my
first baby and started having some strange health symptoms. A
lot of you have heard this story before. It ignited
a passion for research in the health and wellness world specifically,
and years ago. When I first started, so much less
information was available and certainly less mainstream than it is now.
(05:11):
And it has been incredible to watch that grassroot change
happen in homes and in our own lives over these
last now almost twenty years. My oldest who was a
baby when all of this began, is now an adult,
and I've certainly grown up along the way with him.
Wilena's mama has grown up along the way, and now
(05:31):
he's a fully formed adult in the world as well.
My backstory, the short version is that at his six
week follow up appointment. After he was born, I read
in Time magazine that for the first time in two centuries,
the current generation of American children would have a shorter
life expectancy than their parents, And that hit me so hard,
(05:52):
holding this perfect, tiny newborn and wishing the world for him,
and just reading about what his generation would fade and
what we have seen largely play out in the rise
of chronic disease, the rise of all of the big
killers cancer and heart disease and autoimmunity and diabetes, and
still continuing to see those things rise. So I didn't
know how, but I knew I wanted to help contribute
(06:14):
to changing that number and changing those statistics. And at
the same time, I was starting to have some strange
health symptoms that got dismissed as normal because I was
a woman, or normal because I was postpartum, or all
of the other things we often hear, And in fact,
it took me years and many doctors and experts to
(06:35):
finally start to pull the thread and unravel some of
the mystery of what was going on, and very grateful
for some of the incredible experts who helped me in
that journey, and I was given the word hashimotos. A
lot of you have heard this story, so I won't
go into the whole one here. I can link to
my episodes specifically on how I reversed my hashimotos. But
(06:57):
I was given the word hashimotos, told that it would
be with me for my whole life, that there was
nothing I could really do. I could mitigate it. There
were some changes in diet and lifestyle that would help
kind of minimize the impact, but that the best I
could hope for was remission, that it would never be
completely gone, and that I would likely take medication for
the rest of my life. I now, from firsthand experience,
(07:20):
I know that that is not true, and it's been
an incredible journey to learn that, to learn to trust
my body again, to get to really viscerally feel and
believe and have confidence in the body's incredible ability to heal,
in that it is wired for, that it's our natural state,
that it's always sending messages to us, and what we
(07:43):
call symptoms and problems are often clear communication from our body,
and that when we support it in the ways it's
asking for it, almost all cases, it knows how to thrive.
And I'm so grateful. In hindsight, I would not trade
that journey for the world, even though it certainly had
its hard points, for all of the incredible lessons I've
learned along the way and all of the amazing people
(08:04):
I've met along the way. Another thing I'll delve a
little bit more into later, but that has been a
big shift along with my healing journey, is the movement
away from that the way I looked at the body
and positioned the body and understood the body in more
of a place of fear towards now one in a
place of absolute appreciation and confidence in the body and
(08:27):
what it's capable of doing. And back then, I know
I used to use language like that. I had hashimotos
that my body was attacking itself, and slowly learned that
my body's always on my side. It's always working with
everything it's given to the best of its ability to
move toward absolutely thriving. And I got to learn its language.
(08:49):
I got to learn what it was asking for, and
I got to learn baby steps, and over time completely
shifted my physical health and even my experience of life
in how good I feel so now that baby I
held when I first proceedd that spark that led to
Wellness Bama. As an adult walking around in the world,
(09:11):
I got diagnosed and then healed from hashimotos. I have
gotten to learn so much, write thousands of blog posts,
do now a thousand podcast episodes, and it's been an
absolutely incredible journey, and I wanted to highlight some of
the most common recurring advice from the last one thousand
episodes before I got into the more personal aspects of
(09:31):
what's changed for me, because certainly, learning from these experts,
I feel like I've gotten a real world advanced degree
in health and wellness through these conversations with these incredible people.
And there were certainly recurring themes, and they might not
be the one They certainly weren't the ones I would
have expected in the beginning, when I was navigating spreadsheets,
(09:54):
supplements and living an extremely regimented health protocol every single
day in an attempt to get better. And I also
love that, while of course there's a time and a
place for supplements, there's a time and a place for biohacks,
and I'm deeply grateful for practitioners who can walk the
journey with us. The most recurring advice is those simple
(10:14):
foundational things that I now talk about on here quite often.
And the great news is most of these things are
completely accessible to all of us. If you've listened for
a while, you are probably by now tired of hearing
me say that we are each our own primary health
care provider. And I feel more and more strongly about
this as time goes on, because no outside expert can
(10:39):
ever have the physical data, the experience of living in
our bodies, the intuition and the beautiful harmonic communication with
our own body that we have. And I do think
the best outcomes happen if we're working through something specific,
when we get to benefit from the expertise and the
very specific knowledge of a practitioner along with that data,
(11:00):
that valuable data from our own bodies. But I continue
to just have it reinforced for me over and over
that we are each our own primary healthcare provider, that
we are infinitely capable of thriving that's the body's natural state,
and that many of the things that most support that
process are completely free or very inexpensive, and are often
(11:22):
about simplifying, not making things more complicated, which is wonderful news.
So some of the things that have come up most
often in these last thousand episodes are sleep, and I
don't think anyone will be shocked to hear this one.
It is more powerful, I think, than diet, than supplements,
than almost any other lever we can pull, with the
(11:44):
exception of a couple that I would say rank about
the same. But I've never, not once in a thousand episodes,
had one single expert even allude to or suggest that
sleep is not vitally important. We know all the things
that happen, and sleep at least a lot of them.
We're still learning about the bodies repairing mechanisms that come
into play, and the deeper detox that happens, how active
(12:05):
our liver is, how when we get enough deep sleep
at the right time, our glymphatic system is supported, and
the beautiful hormonal cascade of melatonin and all the hormones
that happen at night that are so deeply supportive for
the body. And conversely, we also know that interrupted sleep
or not getting enough sleep begins that whole cascade into
(12:26):
all hormones being affected, cortisol being out of range, blood
sugar changing even from just one or two days of
interrupted sleep, and so much more. I will say because
I get this question often. I know that as a
mom especially and as parents, there are times of life
where perfect sleep is just not available to us, especially
when there's newborn, through toddlers, or sick children. And the
(12:48):
beauty is the body seems to have incredible wisdom here
as well, and seemingly for parents, there are a lot
of protective measures that come into play hormonally and biologically
that seem to really mitigate the problems that can come
from lack of sleep and that we would normally experience
if we were just getting that little sleep. For another reason,
(13:10):
and also that it doesn't have to be perfect, especially
in those stages of life. The body is resilient and
infinitely capable of healing. And another the other ones that
I would put right up there almost as important as sleep,
and the first one I will say I think is
as important and directly related to sleep. They can't be separated,
(13:31):
and that is light exposure, and this is something I'm
going to talk more about in the future on this podcast.
I think it's one of the most underrated health tools
because it cannot be turned into a product, it can't
be sold, and it can't be patented, so it's often ignored. However,
there is an early Nobel Peace Prize in the early
nineteen hundreds related to the benefits of natural light exposure,
(13:54):
exposure and sunshine for healing, and I actually think it
just wasn't focused on as much because there there is
no profit in it. I think it's one of the
most incredible health tools we have at our disposal, and
my understanding of it has changed and really evolved over
the years, and this is now sleep and light are
kind of my primary focus and non negotiables most days.
(14:16):
I think that they of course go hand in hand.
They affect each other very directly, and we know this,
and I'll talk more about the light specific piece, but
this has also been a recurring piece of advice in
different forms from many of the experts over the years,
whether it's exposure to natural light during the day, being
aware of our light exposure at night, especially with artificial light,
(14:37):
and the way that our body responds with stress signals
or safety signals to our light environment, as well as
ways that we can modify our light environment to support
our body. I would also put pretty close to those
two minerals. I've talked a lot about different nutrients and
supplements over the years, and I keep coming back to
minerals and this is an also recurring theme with experts,
(15:00):
and in the future I'm going to do a whole
series on the electromagnetic nature of the body and how
minerals and electrolytes come into play here, because I think
for a lot of people, voltage is key and it's
not something we really understand or are taught. My friend
JJ says that the body is not a bank account,
it's a chemistry lab, and I like to add to
that that it's not just a chemistry lab. Is this
(15:23):
incredible electromagnetic power plant that is doing incredible things on
so many levels all the time, And when we understand
it from an electrical first component, it shifts the way
we think about supporting the body. What kind of very
first opened my eyes to this possibility was reading the
book called The Body Electric, And then now I've gotten
(15:44):
to interview some incredible experts and I'll link to a
couple of the podcasts about light exposure and about the
electrical nature of the body and how this can be
really really powerful way to support the body, a very
powerful lever for health as well.
Speaker 2 (15:59):
And I feel like minerals.
Speaker 1 (15:59):
Are are a supportive component of this electrical and electromagnetic
cascade that happens within our body. And an easy way
to think about this is that if you have just
plain water, it's not very conductive. It's actually kind of
anti conductive. But if you have electrolyte rich water, it
can conduct electricity. And since many of the things that
happen in our body are through volted gated ion channels
(16:22):
and they are electrical in nature, really dialing in our
minerals is it a wonderful way to support our body
and give it what it needs. Another recurring theme that
I found when going back through these thousand episodes that
I love because again it speaks to the simplicity and
the idea of subtraction sometimes rather than addition when it
comes to health is the recurring theme that small, consistent,
(16:46):
baby step changes beat drastic changes every single time. And
I know there are times, especially if there's something really
intense going on in the body, that we do make
drastic changes, and that of course has its time in
its place, but for most of us, for most things,
it's the small baby steps that we can implement and
make habits over time that really lead to the most
(17:07):
drastic long term results.
Speaker 2 (17:10):
Also.
Speaker 1 (17:11):
Not surprisingly, movement has been a recurring theme as well,
though in perhaps different forms than we might think topically,
So we all hear about exercise and the types of exercise,
the importance of exercise. I've had doctor Gabrielle Lyon On
here a lot to talk about muscle being the organ
of longevity and strength training being very important for longevity,
(17:31):
and I very much have seen that in my own
life and how good I feel when I lift heavyweights. However,
I think when we only think of movement as exercise,
we lose some important nuance, which is that humans are
meant to be moving a lot more than we are
moving in normal life, and just a workout on the
gym every day is not enough movement for the other
(17:53):
parts of our body that might help our muscle tone
and our strength, which is vitally important. However, there's much
more to movement than just muscle or just our composition
of fat in our body. There are and I'll talk
more about these in future episodes, but there's a whole
pazyo electric element to this, in that when we move,
especially things like spiral movements or walking, or things that
(18:15):
lead to kind of resistance on the bone. Like I
think walking is the gold standard for this, we're actually
creating electrical cascades that essentially very simplified, but help charge
our cellular batteries, help our mitochondria, and support the body
in a lot of ways besides just muscle. So just
like I think we did a disservice when we started
simplifying sunlight down to vitamin D, I think we lose
(18:38):
some important nuance and do ourselves a disservice when we
distill movement down to exercise. And the great thing is
movement can, like I said, include things like simply walking
or jumping on a rebounder, or play any kind of game, sport,
anything that gets us moving. Or I've been doing a
lot of mobility and FASHA supporting things lately, which also
(19:02):
fascia has a whole electric electrical component as well. That'll
be another thing I go into in the future. But
electrical communication in FASHA is so much faster than Ian
electrical communication and neurons in the brain. It's a nearly
instant feedback loop, faster than, like I said, than our
brains can communicate. And so this is another area that
(19:23):
I think when we understand from an electric first perspective,
we get a lot more valuable insight and more ability
to affect change. But this going back to movement in
general being under rated medicine, and there's been some cool
quotes along the way from this. I think perhaps Hunter
Cook who said motion is lotion. And just as this
(19:44):
doesn't always have to be a workout, we don't always
have to put on workout clothes and go lift something heavy.
It can be a walk in the sunshine, and in fact,
I think a barefoot walk in the sunshine is an
incredible health tool. Another recurring theme, and this shows up
in Blue Zone data as well. Relationships, community, and emotional
health matter just as much or more than diet. In fact,
(20:06):
I would say the Blue Zone data points to the
quality of our human connections being a more important factor
than diet. It statistically is actually as important or more
important than whether or not we smoke. And this one,
we of course, have seen interruptions in the last decade,
and I think for a lot of people this really
highlighted how important this was. When we all were removed
(20:28):
from our normal human connections, or at least the ways
we were used to them. A lot of people felt
a difference. Mental health we know took a dip across
the board. There's some really drastic things that can happen there.
And so for me, after hearing from all these experts
and just from personal experience, community is something I now
prioritize and actively build. In this past year, I even
(20:48):
opened and in person wellness center because I think while
things like sauna and cold and all of the health
modalities are so beneficial, they're even more beneficial in community.
And this is really strongly correlating factor that shows up
in blue zone data. I don't talk as much about
parenting on here, though I'm planning to talk more about
it in the future, and I am actually finishing a
(21:12):
parenting book that I'm slightly hesitant to release. However, that
might be on the horizon as well. But my parenting
approach has certainly shifted and evolved as my kids have
grown over the years. And I guess the core that
I would pull out here, and I've had some great
guests on as well, like Positive Parenting Solutions and others,
is that children thrive when parents focus on presence and connection,
(21:35):
not perfection, and when we focus on connection over control
and certainly. Like I said, this was an evolution. I
definitely have shifted a lot since my first children were little,
And this is a category where I wish I could
go back and tell my younger self so many things.
And I'm grateful for the lessons I've gotten to learn
along the way. But perhaps more parenting conversations coming soon.
(21:58):
Another recurring theme in lots of different forms. People have
called it lots of different things. I call it nature
deficit disorder. And I think this is actually a leading
driver of a lot of problems, or at least a
factor that we can influence that will help resolve a
lot of problems. Is our connection and exposure to nature
in the correct way. I think a lot of things
(22:19):
are at least made worse, if not directly related to
nature deficit disorder. As humans, we were meant to live
much more in harmony with nature than we do in
the modern world, meaning bare feet on the ground, benefiting
from the electrons of the earth, meaning natural light exposure
and the hormone cascade that happens from that far beyond
(22:41):
just vitamin D, the infrared light that is available to
us for free anytime the sun is shining. We spend
money on all these fancy devices and red lights and
saunas which are amazing, and I have them too. And
infread light is available from the sun when the sun
is out, even sunrise and sunset. And I think, and
I'll talk about this more in the future as well,
that infrared light deficiency is perhaps one of the kind
(23:04):
of silent and chronic factors that is affecting a lot
of people. So it sounds oversimplified, I think a lot
can be benefited by us simply spending more time outside
in our natural environment that we were meant to live in.
And this can be as simple as you've heard me
mentioned before, morning sun exposure, ideally seeing the sunrise with
(23:25):
your bare eyes, no glasses or contacts or windows in
the way, and getting that light signaling. And then every
time we go outside during the day, it reinforces these
circadian signals. It sends our body a clear message of
what time of day it is. It triggers melanopsin receptors
and many other things in the eyes and in the
skin that lead to our hormone cascade that impacts the sleep.
(23:48):
We also get fresh air while being outside, hopefully depending
on where we live and all the questions I get
related to this, to briefly touch on them, that morning
sunlight into sunlight throughout the day still been a Even
if it's cloudy, you're still getting much more beneficial light
outside than in the brightest indoor room. Still beneficial if
it's raining, still beneficial, if it's winter. The light is
(24:10):
so much more than just the vitamin D or UV
that's hitting our skin. And personally, what I do these
days is prioritize be outside even for just ten minutes
during the sunrise whenever possible, which is almost always while hydrating,
so like you've heard me mention as well, hydration and
protein before caffeine. But even just that ten minutes starts
(24:31):
the hormonal cascade that's the biological clock for better sleep
at night, and then I try to reinforce that feedback
by getting little light exposures throughout the day. I personally
also do get sun exposure on purpose. It's controversial opinion,
but I personally, for me feel that midday exposure to
the full spectrum of bright light without sunburns is actually
(24:53):
one of the most positive things I've done for my health,
and as I've lowered the inflammation in my body and
learned slowly to have good not just sun tolerance, but
I would say sun thriving. I feel a physical difference
when I get that bright midday sun, almost like a euphoria,
when I get that light on as much of my
skin as possible, and I notice a difference when I
(25:14):
don't get it. So even in the winter, I will
try to be outside in that natural light, even if
it's only hitting a little bit of my skin, and
in the summer, I soak it up as much as
I can. I've talked about before how I used to
burn from a few minutes to the sun, and now
I don't sunburn basically at all, and my skin seems
to thrive, even my Irish Scottish heritage skin seems to
(25:36):
thrive from sun exposure. So I probably tired of hearing
me talk about sun It's something I definitely will talk
about more in the future, including going deep on topics
like why I don't wear sunglasses or sunscreen.
Speaker 2 (25:47):
And what I personally do.
Speaker 1 (25:48):
But that has been a recurring theme, and I think
one that is shifting in kind of the collective mainstream
also in the last ten years. And this episode is
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Speaker 1 (26:56):
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Another recurring theme is the biological individuality that comes with
health and that there's no one size fits all. I've
said this before as well, but every one of these
amazing experts I've gotten to interview has incredible knowledge, has
figured out something vital for them and things that have
(27:43):
helped many many people, And I feel like with anyone
it's important to remember, and I say this especially at
including me, that when we have figured something out, we've
figured it out for ourselves, and being curious about that
and listening, I think we can learn something from truly
everyone we encounter, everything we read, but I tend to
think of that as learning from a sense of framework,
(28:06):
not a blueprint, so we can learn from their experimentation,
we can learn from their general principles. Still requires experimentation
for us because it's not always apples to apples, because
we are so individual based not just on our genes,
but on our environment, our exposures, what's currently happening in
our bodies, and the data we get from our own
bodies so much more valuable than what any expert can
(28:28):
tell us. And so this is another one I think,
like the personalization aspect, we now have so much in
data that we have access to, in wearables that can
tell us insights in our health, in labs like function
that give us kind of a great snapshot of what's
going on in our body, and to not lose that
very important personal feedback and intuition and symptom experience of
(28:50):
being in our body and that feedback loop that we
get almost instantaneously. And then one that's occurred in lots
of different ways, and that I'll kind of sum up
again I mentioned briefly, is that food is information for
the body, not just fuel. And like I said, my
friend JJ has for years some of the stuff so
beautifully by saying your body is not a bank account,
(29:11):
it's a chemistry lab, and like I said, I like
to add on that it's the most sophisticated electromagnetic power
plant that we know. And I'm going to, like I said,
elaborate more in that in the future. And lastly, the
theme that I hear a lot from experts again is
that progress is better than perfection, that those baby steps
are better than drastic changes, that it does not require
(29:33):
anything drastic, but rather that quiet listening, the small changes,
the finding a little bit more relaxation and peace and
resilience rather than often adding more. I'd also love to
run through things I feel like I got wrong or
change my mind on, or am still evolving over the years.
Speaker 2 (29:55):
And when I started writing.
Speaker 1 (29:57):
This list, I realized it was going to be a
long one because a lot changed. And certainly I had
very strong opinions strongly held for a lot of years.
And I feel like I have strong opinions much more
loosely held and fewer of them. But there are certainly
a lot of soap boxes I stood on and hills
I was willing to die on that I have since
shifted my opinion on longtime listeners. You might have heard
(30:18):
me mentioned before that I start each year by making
a list of things I am pretty certain I believe
to be true, and then I question those things throughout
the year, and this includes things in the health world.
And I've noticed over the years that this list has
gotten shorter each year, that I have a lot less certainty,
a lot more questions, and a lot fewer really strongly
(30:39):
held beliefs that I think are absolutely and true, including
in the health and wellness world. And it's been fun
to actually learn and get to admit that I'm wrong
about a lot of these things. And some of you
guys have been with me through all of these journeys.
I'd love to hear what shifted for you also in
your health journey, or what you've changed your mind on.
A big one for me is food Dogmas, when I
(31:02):
came more from a place of fear that seemed to
inform how I thought about food a lot, and I
had a lot more fear related to foods, and I'm
grateful for the experience of it. But there were times
in my autoimmune journey and especially doing auto immune protocols,
where I was eating very very few foods, which I
don't think was sustainable. And I think there's a time
(31:22):
and a place personally for those protocols, but they're not
meant to be long term sustainable solutions. And at the
time I didn't realize that. I just knew I felt
mildly better from restriction, and I moved into a more
and more and more restrictive model, which over time I
had to sort of unlearn and sort of rehab my
body to be able to listen to what it was saying,
(31:43):
for one, and also to realize that for me, healing
was not about feeling good in a very narrow range
of restricted inputs, but being adaptable and resilient with a
wider range of inputs and having both metabolical flexibility lifestyle
flexibility without having this drastic impact on my health. So
I've been through the gamuts, some of you guys have
(32:04):
been through it with me on strict your paleo, aip keto,
across the board, and now I would say I have
a lot more nuance and flexibility and a lot more
from you personally connection with my body in real time
and listening to what it needs versus what a protocol
tells me. And this also, what I would say, is
(32:25):
one of my biggest shifts. I mentioned briefly was movement
away from a more fear based understanding of the body
and fear based place of decision making, to a place
of confidence in the body's ability to heal, of our
harmony with nature and with the fact that our body
is always on our side. Doctor Cassiehuckabee, who I also
had on this podcast, I love her episode. She says
(32:47):
your life is your medicine, and she talks a lot
about how your body is always on your side. And
I feel like the more I have learned to shift
my inner dialogue to that, to pay attention to what
my body's saying, it's had tremendous and on my health.
And that wasn't where I came from in the beginning.
Early on, I was much more in the research and
cognitive and data backed and I do think those things
(33:09):
are still have their place, of course, but I think
the best data we get is from our own bodies
and our own experimentation. Like I said, my belief list
gets shorter each year, and my questions list gets longer,
and I love this. It's been quite the journey. And
even when it comes to health, there are very few
things I would even attempt to label as universal principles
(33:31):
for human nature other than the ones I already kind
of touched on. And that's been a big shift for
me because I have written posts in the past about
how grains are killing you slowly, or how we all
need magnesium, and while that may be true, that a
lot of people still need magnesium, and that does tie
into the electromagnetic side I was mentioning. I realized there's
a lot a lot fewer universal things than there used
(33:52):
to be for me, and that the ones that make
the list are those ones that I've already touched on briefly,
like sleep and light and nature certainly have also evolved
my parenting approach and homeschooling approach, which I touched on,
and I know many of you have waited for a
long time for institute. I hope to get that out
very soon. That has just been in such a rapid
(34:14):
evolution even as I was creating it, because it has
evolved and grown with my kids, and the crux of
the whole framework is not a curriculum. I think that's
one big thing that shifted for me. But I don't
personally believe that any child benefits from a cookie cutter
curriculum because they're each so different, and that a more
personalized approach that is less dogmatic and less about the
(34:36):
bookwork and less about what they should learn and more
about curiosity and love of learning and how to learn
it makes a drastic difference. I also, counterintuitively do not
completely limit screen time by any means in my house,
and that shifted over the years. I certainly, because they're
really little, I don't do screens for the first few
(34:56):
years at all. However, as we all know as adults,
screens are ubiquitous.
Speaker 2 (35:01):
They're everywhere, They're part of our lives.
Speaker 1 (35:02):
Our phones are, for better or worse, connected to us,
and this is something our kids are very likely going
to navigate their adult lives with. So I didn't feel
like all or nothing approach was going to serve them,
and learning how to navigate that so taking a much
more conscious approach to screen time and recognizing that I
myself can't model having no screen time either, and so
(35:24):
attempting to have a healthy relationship with that myself and
then be able to model that for my kids as well.
Certainly my thoughts on supplements have changed over the years.
I do still think they have a time and a place.
I take a lot fewer that I used to, so
I'm more of a supplement minimalist these days and much
more strategic, I feel than when I was just trying
(35:45):
to take anything and everything I could that might help me.
And basically this also has shifted to coming more from
a voltage informed place than from a treating a symptom
with almost like a pharmaceutical mindset, but through supplements instead
of pharmaceuticals. And for me, the voltage first approach has
really shifted how I think of supplements and what I take.
(36:07):
And I still do take some and I might do
a follow up episode on what I'm actually doing personally
now at some point in the future, but I just
take a lot less than I used to it I
don't actually feel they're necessary. I have for a long time,
and you guys might have heard me mention this. I
take weekends off, so I don't take anything.
Speaker 2 (36:23):
All the time.
Speaker 1 (36:24):
I think that's an important factor for me, and I
also just don't stress about it if I miss supplements.
Speaker 2 (36:29):
I'm not worried at all.
Speaker 1 (36:31):
I sometimes go for a couple weeks without taking them
and just kind of try to tune in and listen
to my body. I have shifted some and this is
ever evolving. Like I said about movement and exercise and
what's beneficial there and moving away from punishing workouts. I
used to try to work out really hard to punish
my body into being the size I wanted it to be,
(36:52):
And now I'm much more focused on nervous system and
capacity and fashion and mobility. I still live weights also,
but I have been in more of an experimentation with
play and dance and fashion and walking and spiral movements
and things that I did not used to include at all. Also,
I would say some of the biggest shifts that I
have had and change my mind on a lot is
(37:14):
my approach to motherhood. And I believe many of us
get to go through this journey as we become parents
and then go through all of the years with our
children and unpatterning the things that we ambiently picked up
or patterns we had from our own childhood and becoming
aware of them and conscious of them, and then getting
to choose which ones we feel like our loving and
(37:34):
we want to keep, and which ones we want to
shift or take a different approach than perhaps what was
modeled for us with and in the sense my kids
have been absolutely my greatest teachers, and my approach to
parenting has shifted a lot over the years, I feel,
and I hope it's shifted a lot away from more
of a control model to more of a connection model.
(37:55):
I will say there's very little discipline related things that
have to happen in my house these days, and that
there's a lot more connection than there used to be.
And I feel like this has been very fulfilling in
my family and something I may talk about more in
the future, as well as the book I mentioned. Certainly
a lot comes with writing a parenting book, and I've
avoided that for a long time because I didn't want
(38:15):
the pressure on my kids, and I found a way
to finally share that simply from my own direct experience
and inner experience, without having a dogmatic approach, more of
a curiosity based approach there as well, and without sharing
my kids or any of their personal details. And that's
actually one thing I have been relatively consistent on and
(38:37):
that hasn't changed. So I'll mention here, even though it's
a little controversial, I feel like that this is actually
maybe growing in popularity a little bit. But I have
not posted my kids on social media publicly, certainly on
this platform. What has shifted a little bit is when
they were little, I sometimes posted them on my private
social media profiles for family, and now I have moved
(38:58):
away from that even and very firmly feel it will
be their decision if or when they ever choose to
engage with the online and digital world through having an
online presence. This is not something I feel like is
across the border that I suggest or feel like I'm
trying to impress upon any other family. My personal approach
is that I don't feel like, even though I'm their mom,
(39:20):
that I want to make the decision for them if
they are on the internet or not. But once things
are on the Internet, it's very hard to take them
off the internet, and I want them to get to
choose if or when or how they ever have an
online profile or footprint. I also do think it's interesting
to step back and evaluate things from the perspective of
(39:41):
what we share we assume. I think often that the
internet and social media is a much more private and
safe environment than it is, and we share so much
of our kids' lives, or we can before they're old
enough to consent or even understand, and that does live
on the internet kind of forever, and I feel like
we would not go in public, and if a stranger
asked us like, oh, can I take a picture of
(40:03):
your baby? What's your baby's full name? What date was
your baby born? We would feel really strange about giving
that information to someone we didn't know. Yet putting it
on the internet is essentially that. And again, this isn't
something I'm trying to convince other people on.
Speaker 2 (40:17):
It's just something that feels very important for me.
Speaker 1 (40:20):
Is kind of protecting my kids from that digital environment
until a time where they might or might not choose
to engage with it, but letting that be their decision.
And I will say my toolders do have some forms
of social media now, and if I conversations around how
they navigate that, but it has been their decision, not mine.
(40:41):
And I don't have pictures of them throughout their childhood online,
though I have many, many of those on my personal
files that I will treasure forever. Another one I've touched
on and I wanted to summarize here because this has
changed a lot for me, is that health is not
about doing more, but about aligning with nature and simplicity
my super type a mindset.
Speaker 2 (41:03):
In the past. I definitely had a do.
Speaker 1 (41:07):
More approach for a long time and actually, ironically, in hindsight,
created nervous system stress by all the things I was
trying to do to be healthy, and things shifted a lot.
I've talked about my journey to really trauma through dealing
with the emotions and through simplifying, and how my health
even shifted that when I did those things, even though
I was eating more, I didn't even do any form
(41:29):
of formal exercise for years. When I was healing, I
gave my nervous system really deep rest I did a
lot of walking, swimming, gentle gentle things only and slept
a ton and let my body restore, and it knew
exactly what to do when it was given those tools.
Another area I've touched on a couple of times, but
to recap is that I moved from much more of
(41:51):
a biochemical or physiological lens of health to a more
electrical and electromagnetic lens, taking into account things like life
to mitochondria, fasha minerals. I have got to do some
amazing interviews with people about this, all linked to the
ones from doctor Courtney Hunt. I did a great light
deep Dive Masterclass episode that was a couple hours long,
(42:12):
but that has been absolutely paradigm shifting for me and
made a drastic difference in my health, and it's something
I do prioritize. In fact, when I finish recording this episode,
I will be going outside in the sun with as
much skin showing as possible. And my non negotiables have
become so different. It used to be things like avoiding
(42:32):
gluten or hating a very specific diet, or taking supplements
or all the much more dogmatic approaches, and now it's
things like light, sleep, minerals, hydration, peace and connection and
starting with those. So I don't want to get too
long winded because I wanted this to just be a
fun recap, but looking ahead to the next thousand episodes
(42:55):
and beyond, this is where I would love to get
your feedback here directly from you, what you would like
to see, because this is a community. I think community
is vitally important, and I would love to know what
you're most interested in and curious about and what would
serve you the most to have experts come on and
talk about some possibilities that I would love your feedback on.
(43:16):
Would be releasing things like a book called Be Love,
which has been about the inner journey and the mindset
that I have gone through, a book on unparenting, as
I call it. I'm considering doing a lot more YouTube
and video.
Speaker 2 (43:28):
That's something that would be beneficial or helpful for people.
Speaker 1 (43:31):
I've not ever been much of a video watcher, so
I've always kind of resisted that though I'm a where
a lot of people love to learn from video, So
love your feedback on that. And I also opened an
in person wellness space like I mentioned, because I think community.
Speaker 2 (43:46):
Is so important.
Speaker 1 (43:47):
So if you happen to be in the local area
where I live, for those of you who know where
that is, I would love to see you in there.
And if not, no matter where you live, I highly
recommend and would love to hear about ways that people
are curating and build building conscious communities wherever you are,
especially if there's a fun element of wellness in it,
whether you're doing things outside, whether you're sonning together, whether
(44:07):
you're getting together for pot luck and making nutritious food
and then playing outside, whatever it may be. I think
this is truly one of the best things we can
do for our health is to nurture community, and I
would love to continue to do that in my own area,
but also to hear how you're doing it in yours.
And as always, I deeply value your feedback. If you
(44:27):
want to leave a comment on this podcast, if you
want to direct message me on Instagram, I would love
to hear what you would like to see in the
next thousand episodes of this podcast. But for those of
you who have joined, whether it's the first time or
you've been here since the beginning for today, I'm so
so grateful that you have shared part of this journey
with me. It has been truly a pleasure, in one
(44:50):
of the deepest joys of my life, to get to
connect with you through this community, through the wonderful technology
that lets us unite through the digital world, and to
get to learn from not just experts, but from so
many of you as we've been on this journey together
and through your questions and through you challenging me on
things I've written in the past. Some of my greatest
lessons have come from those old dogmatic posts that I
(45:13):
wrote and being boldly challenged by comments, and I'm so
grateful for that and so I'm grateful for you for listening,
for being here, for sharing your time with me. I
would love for this to be a collaborative journey going
forward as well, so please leave feedback and if you
have a moment, I would be deeply grateful if you
would leave an honest rating or review wherever you listen
(45:34):
to podcasts, as that helps people to find and listen
to the podcast helps other families to connect as well
and help support the mission of wellness Mama and I
look forward to the next ten years in the next
thousand episodes with you. Thank you for sharing your time,
your energy, and your attention with me today. I don't
take that lightly. I'm so grateful that you did, and
(45:55):
I hope that you will join me again on the
next one thousand episodes of the Wellness I'm A podcast.
If you're enjoying these interviews, would you please take two
minutes to leave a rating or review on iTunes for me.
Doing this helps more people to find the podcast, which
means even more moms and families can benefit from the information.
I really appreciate your time and thanks as always for listening.
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