The Wellness Mama Podcast

Episode Highlights With Matt

• How he was shot in a robbery
• He spent $45k on sleep and these are his main lessons
• Inexpensive things related to sleep that anyone can do: light, sleep environment, temperature, food timing
• How temperature drastically affects sleep
• Ways to improve deep sleep
• Why one hour of sleep is worth two hours (with some nuance)
• The reason when you work your body you tend to get more deep sleep and when you work your brain you tend to get more REM (and this is a good thing)
• During daylight savings, when we lose an hour of sleep, heart attacks go up by 24% and when we gain an hour, it goes down by 21%
• Why night shift work is classified as a carcinogen
• How not getting enough sleep leads to weight gain or loss of muscle mass
• Lack of sleep directly impacts hunger, willpower and more
• How blood sugar response changes from just one night of impaired sleep
• His top supplements for sleep: L-Theanine (in evening), magnesium, glycine, potassium, GABA
• A reason to consider taking potassium at night and how it can help minimize bathroom trips at night
• What to know about wearables and trackables for sleep
• HRV- what to know and understand and ways to improve it with float tanks, breathwork, and movement
• Why he sets an alarm for his sleep supplements and his bedtime
• A simple rule: 8 hours plus an hour for every hour of exercise
• Why sleep quality trumps sleep quantity

Resources We Mention

• BiOptimizers
• Bon Charge red bulbs
• Essentia Mattress - Use code wellnessmama15 for discount
• Sleep.me - ChiliPad
• Eight Sleep - Use code Mama150 for a discount
• Oura Ring
• Levels
• NanoVi
• Power Sleep : The Revolutionary Program That Prepares Your Mind for Peak Performance by James Maas
• The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.
• Power vs. Force: The Hidden Determinants of Human Behavior by Dr. David R. Hawkins

Episode Highlights With Morley Robbins

• What might be going on if you are told you have low iron or low ferritin
• Why what’s going on in the blood isn’t always indicative of whats going on in the tissue and what to know when looking at blood tests
• The three things to understand when measuring iron: hemoglobin (70% of body’s iron), ferritin (storage protein inside cells- 10% of body’s iron), serum iron (less than a tenth of a percent which actually means copper isn’t doing its job)
• What hepcidin is (peptide)
• Katherine Philpott MD PhD paper on how ferritin is storing excess iron in the body
• Why the amount of iron you need is lower than you think..
• The important part of this equation that is almost never tested by doctors and that can be shut down by Vitamin D
• Why low ferritin is not an indication of iron deficiency and actually shows low copper and affects hepcidin
• Dietary iron vs. recycling iron and why copper is important
• What to know about Vitamin D and its relationship to retinol
• The thyroid connection and why it is just a symptom of what’s going on in the body
• Why low thyroid function can just be a symptom of low retinol
• The thyroid doesn't run the body - it responds to the body
• What you don’t know about aging that is aging you much more rapidly
• Why copper, magnesium, and retinol are the big players in the real story of aging
• How hair testing shows us some things that blood tests don’t
• 12 minerals and 8 metals that show up in hair tests (electrolytes, oxidation patterns, metals, etc)
• Things we can take that mess up the way copper is used in the body (birth control, antibiotics, artificial vitamin C)

Resources We Mention

• 596: Morley Robbins on Magnesium, Stress, Mineral Balance and the Root Cause Protocol
• RCP123.org or therootcauseprotocol.com
• Queen of Thrones - Castor Oil Packs
• Quercetin
• Loren Pickart

Thanks to Our Sponsors:

BON CHARGE - A holistic wellness brand with a huge range of evidence-based products to optimize your life, such as blue light glasses, EMF protection products and circadian friendly lighting. Use code wellnessmama to save.

Wellnesse - My line of clean and non-toxic personal care products such as toothpaste, deodorant, shampoo and much more!

Cynthia Thurlow is back to talk biohacking your hormones and your sleep, especially for women. And we get to go deep on some pretty fun science topics on this one. If you don’t remember her from the first episode, Cynthia is a nurse practitioner and the CEO and founder of Everyday Wellness project. She’s an …

Episode Highlights With Dr. Courtney Hunt

• Her own story of recovery from Hashimoto's
• She was trained as an OB/GYN and her path to what she does now
• You are not your diagnosis
• The importance of seeing yourself well
• What autophagy is and how it can be such a valuable tool
• How to encourage autophagy and self-cleaning in the body
• When you enter ketosis as a metabolic state you make acetoacetic acid which breaks down into beta-hydroxybutyrate and acetone and why this is beneficial
• How to flip the metabolic switch to burn fat as fuel
• When you burn fat as fuel you are either burning someone else’s fat or your own fat
• What leptin is and what it can tell us about health
• How to avoid starvation cues with fasting and ketosis and make sure you nourish your body enough
• The myth that women shouldn’t fast or that women shouldn’t fast around their periods
• We make 1⁄4 of the ATP when we eat a lot of carbs

Resources We Mention

• Courtney Hunt, MD - Website
• Courtney Hunt, MD - Instagram
• Ketone meter
• Ketone Urine Test Strips
• Genetic Protocol