The Wellness Mama Podcast

Episode Highlights With Phoenix
Most people aren’t stuck, they’re predictable and they’re playing it safe
How to break the pattern of predictability 
Presence helps break the predictability issue and the overwhelm and how to do it
Anxiety comes when you’re living in the future or the past, not the present 
Why motherhood is perhaps the biggest identity shift a person can go through
How to surrender without losing ourselves as moms
Why the perfect balance is a farce for moms
How to surrender into being ok with not being “prefect” and letting go of mom guilt
Navigating trauma especially as a mom and how to do it without it becoming your identity 
Surrender without bypassing and how to navigate this
What quantum fusion is how it talks to the operating system, so it's less about wishing and more about reprogramming the hardware 
How things can start to shift in 17 seconds
Engaging your senses to help rewire the hardware 
Survival mode is killing you and how to solve it… she has a free course on this
How to reprogram your inner algorithm 
Her take on psychedelics and important caveats for moms to know
They can hold a mirror that bring us back to ourselves
Resources Mentioned
Redefining Strong - Phoenix's book
Phoenix's website Sacred Celestial - use code WellnessMama for 10% off events or ceremonies
Survival Mode is Killing You - free online course
Bioptimizers
I love and use so many products from them, but I especially love the magnesium and digestive enzymes. Visit bioptimizers.com/wellnessmama and use wellnessmama15 at checkout to get the best deal

Episode Highlights With Katie
What photobiomodulation (PBM) is and how red/NIR light affects cells
Core mechanism in plain English: cytochrome-c oxidase, nitric oxide displacement, ATP boost, secondary ROS and Ca² signaling
Wavelengths and depth: red (630–660 nm) for skin/surface; NIR (810–850 nm) for deeper tissues; why 980 nm behaves more thermally
Evidence overview: where PBM helps most (pain, recovery, tissue healing, some skin outcomes) and where data is still emerging
“Free” red/NIR from sunrise and sunset: why the spectrum shifts, circadian benefits, and practical outdoor habits
Device fundamentals: wavelength, irradiance (mW/cm²), energy dose (J/cm²), distance, and session time
Best-practice protocols: example dosing for skin vs joints/muscle; frequency and cycling (start low, titrate)
Safety and cautions: eyes, heat load, photosensitizing meds, pregnancy/active cancer care, implanted electronics
Home tips: avoid staring at LEDs, position perpendicular to target, measure/estimate dose rather than chasing wattage
Sleep support stack: morning outdoor light + evening low-intensity red environment (not bright blue at night)
Skeptic’s view: helpful when wavelength/dose are right; underwhelming if misused or sold as a cure-all
My routine: sunrise/sunset outside first; add targeted device sessions for DOMS, skin, or joint recovery and track results over 4–8 weeks
Resources Mentioned
BON CHARGE
JOOVV red light 
Red Therapy red lights use code wellnessmama for a discount
Mito red light
Higher Dose
BONCHARGE
I like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama and use code wellnessmama for 20% off!

Episode Highlights With Christina
Her ten-day silent retreat and what she learned from this experience (and my four days in a dark cave, also in silence, and what I learned)
Why she loves playing truth or dare as a social hack, and why she uses it at events
People also actually love being told what to do
The four pillars of conscious relationships and the paradigm shifts they offer
Mastering conscious aloneness and how to actually cultivate this 
Growth first, without attachment to outcome 
She was afraid of public speaking and was challenged by a teacher about her ego being big as the reason she was afraid to share
Your intimacy journey is your life story
Nothing real is ever threatened 
Her prayer she often says around relationships 
The proactive formula and how to use this to transform reactivity into growth
Resources Mentioned
Christina's personal Instagram and WeDeepen on Instagram
Follow Christina on Facebook

Episode Highlights With Katie
What enzymes are, how they differ with and without food, how to read activity units, when and how to use them, and cautions.
Action steps: 7-day digestive trial, 14-day systemic trial (if appropriate), meal hygiene checklist, post-meal walk habit.
Resources: enzyme unit guide, timing cheat sheet, meal hygiene checklist.
Timing cheat sheet (for your recording notes)
Digestive enzymes: at first bite or mid-meal
Systemic proteolytics: 45–60 minutes before meals or 2–3 hours after; morning on waking or before bed often works well
Resources Mentioned
Bioptimizers
Healthy Gut

Episode Highlights With Paul
His journey to get to the work he does now 
The metaphor of dance and how it relates to everything
Somatic healing and how it comes into play
“It’s sacred, not serious.”
What the Habit Finder is and how this gives different information than regular personality tests
Inductive assessments vs deductive assessment like the Habit Finder 
Identity is very fluid and trauma can often become a core element of identity 
Trauma is not what happened to you, its what's going on inside of you
The body was never meant to be a storage facility for the energy of trauma which is trapped energy 
Every human has experienced the most traumatic thing a human can experience in birth
Finding authenticity in the function of the game we are all playing 
We thought the brain was the command center, but it actually receives more guidance from the body than it sends
The energy it takes to build something will always be the energy it takes to maintain it
Your life is exactly as you need it to be and how understanding this can shift so much
The liminal space that lets life be easier and more successful, can be accessed, and how to learn how
The difference between obligation and devotion
What a horizontal relationship is and why this is so important 
Why many of the things we do that we think are for our children are actually for our own benefit
If your child lies to you, its because they don’t feel safe. That doesn’t mean its ok, just that it requires different intention
After age 7, the primary role of a parent is to be the safe place for them to come back to when they experience the world
Why to reconsider not giving advice that isn’t asked for even with our children!
The devil is only the devil when it is rejected
Resources Mentioned
Follow Paul on Facebook and Instagram
Habit Finder Assessment: Measure Your Unconscious Brain Patterns
Unmarketability Test