Episode Highlights With Katie

• What is creatine and how does it work to support the body?
• How it helps regenerate ATP, the body's main energy currency
• Creatine is naturally found in foods, so we're already likely getting some
• There are plenty of research studies that focus on muscle performance, but also brain health and hormone benefits
•  Can reduce mental fatigue and improve focus
• Why it won't make you bulky but supports lean muscle recovery
• What the research says about dosing and who can benefit from creatine

Resources Mentioned

• Creatine monohydrate powder

Episode Highlights With Mandy Patterson

• Her own hormone and fertility journey
• How she almost died with her first child at age 22 and was told she couldn’t have any more kids
• The things within our power to change when it comes to hormones
• It's common and normal for periods to be irregular for the first couple of years after menstruation begins 
• Understanding minerals and how they relate to fertility and hormones
• Primary, secondary, and tertiary minerals and how to optimize them
• A myth about minerals and vitamin D
• What to understand about minerals before vitamin D supplementation 
• Some of the highest ROI, most impactful things we can do to support hormones

Resources We Mention

• Dr. Mandy Patterson - Instagram
• Dr. Mandy Patterson - Website
• Beam Minerals

Episode Highlights With Katie

• The common focus on calories in, calories out—why this approach is incomplete
• Overeating often stems from undernourishment, not just willpower issues
• The body has nutrient-seeking cravings—if we lack key nutrients, hunger signals persist
• When the body lacks protein and key micronutrients, it perceives scarcity and stress
• How this approach support safety signals and hormones rather than just calorie restriction
• Why prioritizing protein and micronutrients leads to better energy, metabolism, and body composition

Resources Mentioned

• Just Thrive
• BIOptimizers - Magnesium
• Jigsaw Health - Magnesium
• Eidon Minerals
• Fatty15
• Masszymes
• Weighted Vest

Episode Highlights With Lisa Goldberg

• Early lessons on mindset around food that can turn into trouble later in life
• The downfall of the dieter's mindset and how it leads to self sabotage 
• How these early patterns form our relationship with food
• This often ties into low self esteem and low self worth 
• Examples of the dieter's mindset and how this is counterproductive 
• What to be aware of in parenting to create positive patterns around food
• How to avoid creating food as a reward
• Learning to get back in touch with your body and hunger cues
• Hunger vs thirst cues
• Guilt, remorse, and shame and how we use food as a coping mechanism 
• Losing weight is almost never about the food… it is addressing the underlying patterns 
• The missing piece to lasting weight loss

Resources We Mention

• Lisa Goldberg - Instagram
• Lisa Goldberg Nutrition

Episode Highlights

• My unconventional path into homeschooling
• How my parenting theory has changed over the years and how it looks in application with kids of different ages
• Balancing state requirements with child led learning
• My parenting philosophy and how it differs a lot from common parenting advice
• How this approach can lead to less stress and more connection over time

Resources Mentioned

• Agatha Christie books
• Khan Academy

Episode Highlights

• The biggest mistakes people make when setting up a sleep sanctuary 
• A reason not to have a TV in the bedroom!
• Factors to think about when it comes to your sleep environment 
• How to keep your sleep environment for sleep in your mind 
• The substances and chemicals in our sleep environment that can disrupt sleep
• Mattresses are often the highest concentration of toxins in the household and we are exposed to them the entire time we're sleeping 
• How heat and temperature come into play for nervous system shifts in sleep
• Natural fibers like latex are less likely to develop mold in mattresses than synthetic ones 
• How they use essential oils as a critical part of how the foam behaves in Essentia mattresses
• Ways to address EMFs in the sleep environment and what a pro-athlete study showed 

Resources We Mention

• Essentia Mattress - Use code wellnessmama15 for a discount
• Jaspr Air Filter
• Ublockout Shades
• Natural fiber pajamas and organic bedsheets  
• LeelaQ 

Episode Highlights With Jack

• Why sleep is so vital for both mental and physical health and resilience
• The reason sleep is becoming a much bigger part of the conversation 
• How the body resets physically during sleep and the repair process that happens during sleep
• The problems with chronic poor sleep. What are the markers of great sleep?
• Practical ways to uplevel our sleep
• Markers of chronic poor sleep and quality sleep- it isn’t just about time but sleep stages
• The benefits of deep sleep and REM sleep- and the ideal of 3+ hours combined 
• Things that support deep sleep and REM
• The real deal on temperature and how this impacts deep sleep and REM
• Toxins, heat, EMFs, and other things that impact sleep
• Easy tip: Go for a walk or do air squats after eating 
• What they learned from athletes about how sleep routines enhance physical performance 
• The major myth of sleep is the magic of eight hours… that’s just a generality 
• What makes Essentia so much different than other mattresses 
• More reasons to get morning sunlight each day!

Resources We Mention

• Essentia Mattress - Use code wellnessmama15 for a discount (not to be combined with other offers)

Episode Highlights With Katie

• Tackling cortisol
• Popular on social media lately
• Lots of cocktails and miracle cures floating around
• Can certainly be helpful, but not a silver bullet… a great jumping-point for understanding cortisol- and none of these magic cures will work without a foundation of the basics
• Always for information and inspiration, never for comparison or prescription
• Especially relevant topic for a lot of us as moms (higher stress levels), as we approach perimenopause and menopause (as this can change hormones including cortisol)
• Important for a broader hormone conversation since it impacts energy, mood, metabolism, stress, sleep, etc.
• Also, something that was important for me to address. I’ve been working on putting everything that worked when I was healing into a 21-day total reset program… would you be interested in it?

Resources Mentioned

• Daylight Computer
• Mollie Eastman Website
• Pectasol
• Ublockout Shades
• Jaspr Air

Episode Highlights With Dr. Zielinski

• His ten year journey creating Natural Living Family to help other families
• Why heart attack and stroke are such big killers and tied to chronic inflammation
• The easiest and most impactful factors we can all do to reduce chronic inflammation
• Infammation isn’t the root cause, it's the mechanism or vehicle that's damaging the body
• We have to look at the root cause to find out what the match is that's lighting the fire
• Inflammation is good for us and designed to help us heal, it just becomes problematic when it's chronic 
• The body is always on our side and even inflammation is technically a healing response
• One big thing we can do is reduce fragrance exposure to reduce chronic inflammation

Resources We Mention

• Dr. Eric Zielinski - Website
• The Great Cholesterol Con: The Truth About What Really Causes Heart Disease and How to Avoid It by Malcolm Kendrick
• Fast Like a Girl: A Woman's Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy, and Balance Hormones by Dr. Mindy Pelz
• Samaritan Ministries

Episode Highlights

• How I caused quite the stir by posting about stopping eating when the sun goes down
• Apparently, the internet needs to come with terms and conditions, and I can understand the confusion
• This episode goes deeper into why I personally adopted this change
• The biggest signals are light, food, and sleep when it comes to circadian health
• The benefits of eating in a more circadian-aligned way
• Skipping breakfast vs early dinner
• Sending safety cues all day

Resources Mentioned

• BONCHARGE - Low/red light bulbs for evening

Episode Highlights With Johanna Dahlman

• Her wide-ranging travels and life living in five other countries 
• The experience with alopecia that led to the work she does today
• How she lost over half of her hair and learned how to heal and reverse this naturally 
• Alopecia: the medical term for hair loss 
• An approach that works for hair loss must be personalized 
• We all have  blind spots when it comes to hair loss
• What it looks like when she starts working with someone on hair loss
• It isn’t just androgens and DHT when it comes to hair loss
• She didn’t have postpartum hair loss and why
• Some of the blind spots she’s seen in her clients 
• Botox, medications, and other factors directly linked to hair loss 
• What female pattern baldness is and how it affects over 50% of women after age 40
• Why she believes that all hair loss is reversible

Resources We Mention

• Hair n Heal program
• Free Video - Hairloss