Episode Highlights with Liz

• The importance of eating enough protein, especially as a mom and in families
• Tips for incorporating protein at different times of day
• Why protein at breakfast is so important 
• Other breakfast options if you don’t like smoothies 
• Her top easy protein sources to work into your diet
• Tip: eat non-breakfast foods for breakfast 
• Easy high-protein snacks that can be added in for a protein boost 
• One easy tip to double the protein in a recipe: double the meat the recipe calls for

Resources We Mention

• 30-minute One Pot Healthy Dinners Ebook
• Free 5-day email series - Protein
• Equip Protein
• Paleovalley
• The 4-Hour Workweek by Tim Ferriss
• Educated: A Memoir by Tara Westover
• The Help by Kathryn Stockett

Episode Highlights With Liz Marino

• Her journey into real food and the strategies she’s learned to do it affordably and with time constraints
• The three big things that help with time and money when eating healthier
• Focusing on basics: shop the perimeter, protein +vegetables+ healthy carbs, make simple recipes
• The benefit of two weeks of rotating meal plans to simplify things
• Why frozen vegetables can be a lifesaver for time and budget
• Shopping once a week can save so much time and money
• How to use your freezer more to save time and money with chili, soups, stews, etc.

Resources Mentioned

• 30-minute One Pot Healthy Dinners Ebook
• Free 5-day Email Series - Protein
• Real Plans
• Thrive Market
• Big Horn Infrared Cooker

Episode Highlights

• Trends I expect to become more popular in 2025 and my take on them, with one easy action step for each (that is free)
• Minerals: Why I feel they're important and what I take (key takeaway, salt water in the morning for energy and hydration)
• Functional movement like kinstretch, walking, climbing, getting back to simplicity
• TIP: go for a walk or do air squats after each meal
• Whole food single ingredient eating over complicated diets: my approach
• LIGHT and circadian health — Courtney Hunt says: sunrise, sunlight, sunset, repeat
• Key takeaway: prioritize watching the sunrise and set and see the difference in your sleep and energy
• Dark environment at night
• Directing our own health with the availability of data, we are each our own primary healthcare provider and companies like Function make it easier
• Community — not really a trend but vital for human survival, but I think we will see more community focus on wellness in groups, group sauna, etc.
• SLEEP hygiene: environment, timing, consistency, my routine
• Natural fibers for clothing: wool, organic cotton, linen

Resources Mentioned

• Eidon Minerals
• Magnesium Breakthrough
• Activated Salt
• Kinstretch class by Hunter Fitness
• BONCHARGE light bulbs
• Joovv Red Light
• Function Health

Episode Highlights With Anjan Katta

• His own experience with the pitfalls of modern technology 
• The downside of so much blue light at all times of day and night
• What the designer of LCD screens thought they would be used, and what he would have done differently if he had known we’d be using them this much
• Light is a master signaling mechanism for hormone and circadian health
• What are the most harmful negative impacts of modern technology
• Evolutionary mismatch with modern technology 
• The comparison of the evolutionary mismatch with sugar
• What flicker rate is, and why it's important to understand 
• The real deal with blue light and how this confuses our nervous system
• Light is the master switch for so many aspects of hormones and health
• The evidence that a lot of ADHD is a circadian dysfunction and how light comes into play
• What screen apnea is, and why it's an emerging term
• Nature deficit disorder 
• How screens affect even our breath rate and thus our nervous system 
• The circadian-aligned computer he created that is blue-light-free, flicker-free, and usable in the sunshine 

Resources We Mention

• Daylight Computer
• BONCHARGE light bulbs
• Flicker Free Bulbs

Episode Highlights With Dr. Cathleen King

• What happens when we get to a place where our set operating mode is that things are chronically unsafe
• How the immune system comes into play here
• Perception is key for retraining the body 
• How to shift mindset and take personal responsibility 
• What happens when we are stuck in story or mind theory
• When the mind is engaged with a story, the limbic system stays overactive and the body’s ability to process goes way down 
• How to cultivate a conscious awareness of when your mind is stuck in story
• Learn to be with the feelings, the sensations, and the emotions and create a boundary around what the mind is doing 
• How to stop waiting for external factors to come save us
• How to step into choosing to be responsible for the meaning that I’m making
• Sitting with the core belief that something is wrong with me and needs to be fixed, and how to let this go
• Where the idea of primal trust came from and how she learned to create trust in life itself 
• Being with what comes up, even if we don’t like it
• Resolving the territorial conflicts inside and releasing blame (and how this ties to digestive health)
• Choosing to live our values and what we love and how this can shift mitochondrial 
• A strong correlation between chronic Lyme and family conflicts 
• Acknowledging how illness is actually serving us and learning to cultivate those things without the illness 
• Asking, “For what purpose is this happening”
• Reframing to develop the most perfect mother-child relationship with your own body

Resources We Mention

• Primal Trust
• Free Primal Trust™ Guide to Self-Healing

Episode Highlights With Cathleen King

• Her journey with mysterious symptoms and what finally helped her heal
• What the cell danger response is, and why we have to understand this 
• Her realization and paradigm shift to find the common denominator behind her health problems 
• How she slowly “walked herself out of hell” and healed
• The body is infinitely capable of healing
• It is figuring out what is blocking, what is keeping the body from healing 
• What happens if the signal that the threat hasn’t passed is sent to the body
• The programming to break to be able to send a safety signal to the body
• How to learn to coexist with your diagnosis and lab tests in order to turn off cell danger response 
• Creating the hypothesis that the body can heal itself and discard the information that has made you distrust your body
• Your belief system is your biggest ally in healing 
• How to build nervous system resiliency without having a disproportionate response to triggers
• How to use certain breathing practices to encourage the parasympathetic nervous system: box breath or 4-7-8 breathing 
• You have to believe that it is safe to feel safe 
• What vagus nerve training is
• Limbic and nervous system retraining to climb out of cell danger response
• Brain retraining as a way to target the limbic system and amygdala to heal

Resources We Mention

• Primal Trust
• Free Primal Trust™ Guide to Self-Healing

Episode Highlights With Katie

• The reasons I started to do a yearly water fast
• My own experiences with fasting
• What I think about fasting in general, for women, and what I do
• My longest fasts and what this one will likely be
• The mental and inner work of a fast and the real reason I do it
• Gratitude journaling when I feel the desire for food and separating desire/pleasure from joy/gratitude
• It is not for everyone, but it's helpful for me
• Ketosis and autophagy as beneficial states

Resources Mentioned

• Beam Minerals - Use code wellnessmama for a discount
• Activated Salt
• Man’s Search for Meaning by Viktor E. Frankl
• Awareness by Anthony De Mello
• Power vs Force by Dr. David R. Hawkins

Episode Highlights With Divya Gupta

• Her own story of having her gallbladder removal linked to her thyroid 
• What’s going on biologically with the liver and gallbladder connection to thyroid issues
• Nothing in the body works in isolation, and what symptoms can tell us 
• The thyroid and liver have a very symbiotic relationship 
• Three main organs to look at to help support the thyroid: liver, adrenals, and gut
• How to support these three organs to support your thyroid 
• The real story with cortisol and why it isn’t the issue, but we do need to understand it 
• Ways we can support our liver naturally
• The liver isn’t just a detox organ but does hundreds of thousands of other things
• How your liver is involved in hormone creation 
• If you are hypothyroid, you are also more likely to get non-alcoholic fatty liver 
• T3 to T4 conversion also happens in the liver 
• Her four pillars to improve health universally are nutrition, exercise, mental health, and sleep
• The big offenders to remove from a dietary perspective 

Resources We Mention

• Divya Gupta - Website
• Health Discovery Call with Divya Gupta
• Divya Gupta - Instagram

Episode Highlights With Divya Gupta

• Her own incredible story and how she broke the cycle
• When she started to notice something was wrong with her health and how she started to change the story
• Differences between growing up in India and moving to the US
• Genes only impact 10% of outcomes, and much more is in our ability to change 
• A doctor can never know your body as well as you can
• You hire a doctor and have the power to fire them if they aren’t helping you 

Resources We Mention

• Divya Gupta - website
• Health Discovery Session with Divya Gupta
• Divya Gupta - Instagram

Episode Highlights With Everbella

• Why collagen declines with age and why just taking it alone won’t fix it 
• Her dramatic story with collagen, biotin, hair loss 
• Does collagen really work? What it might mean when it isn’t working 
• Warning signs you're low in collagen
• Not all collagens are created equal
• Collagen affects so much more than just the skin and face, it goes much deeper than that 
• How collagen is used in connective tissue and joints 
• The six warning signs that we are low on collagen 
• The body’s ability to create new collagen begins to decline at 25
• Factors that deplete collagen levels even more quickly 
• Your skin is 70-80% collagen, and if you don’t have enough collagen, your body will pull skin collagen for primary functions in the body, so lots of wrinkles can relate to collagen deficiency 
• How collagen is related to leaky gut 
• Collagen is the key nutrient responsible for keeping hair strong and smooth, and without enough collagen, it will become dry and brittle 
• 60% of cartilage in joints is made up of collagen 
• Collagen is the most abundant protein in the body, and a lot is needed for recovery from injury or activity 
• How to help your body get enough collagen with diet and lifestyle 
• Ways to restore collagen levels in the body 
• Nutrition strategies related to collagen — vitamin C is vital for collagen synthesis 
• Most collagen is too big to be absorbed by your body 
• Why collagen needs “packages” to work effectively 
• The reason most collagen is being destroyed by stomach acid 

Resources We Mention

• Everbella Collagen - Use code wellnessmama40 for a discount

Episode Highlights With Heather Gray

• Her experience with many chronic issues and how this led to the work she does now
• If you don’t recognize an ingredient on a label, neither does your body 
• Your lifestyle of convenience is part of what is killing you
• How coffee enemas can be helpful and why to consider them, even if they sound scary 
• Sleep and supplements and how these things changed everything for her
• The things she has people rule out before they start working together 
• Ways to support sleep in order to recover 
• Importance of outdoor light first thing in the morning for healing 
• The core things (that are free) that we can all do to improve health before we supplement or try expensive therapies 
• The inner piece of making time for downtime

Resources We Mention

• Heather Gray - Free Guide