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All Things Wellness With The Wellness Mama Herself


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So excited to announce that Katie aka The Wellness Mama & I are doing a weblog swap at the moment!

Great products that you can use in your life.

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For these of you who aren’t aware of Katie, she is a well being & wellness blogger & entrepreneur who has 6 youngsters. SIX !! She additionally occurred to launch Wellnesse, a private care line with no nasties. & they work, let me inform ya.

Obsessive about the toothpaste. It’s minty recent, fluoride-free & makes use of Neem to guard your enamel from micro organism. Together with mild whitening, it’s actually the very best toothpaste. You may go & try the components within the toothpaste & their function here. & when you’re at it, scope the components utilized in all of the merchandise.

Okay okay, let me let you know how Katie & I met.

We had been each fortunate sufficient to have the chance to journey to Finland with the 4 Sigmatic crew to discover all of Finland’s magicalness.

We skilled a ton of stuff collectively from assembly reindeer, to canine sledding, to the polar plunge ( the place you go for an ice chilly dip then to a sauna – it’s a complete factor ), to sleeping beneath the Northern Lights in an igloo.

Katie rapidly grew to become the mother of the group & I appreciated her instantly. She had all the following tips & tips & made the entire expertise extra ‘wellnessy,’ for those who get what I imply.

By the tip of the journey she was handing out nutritional vitamins & minerals for everybody to take & she was type of the glue that held the entire group collectively.

Anyway, she has been on the HIM & HER podcast the place she talks all about constructing your personal platform, methods to optimize all areas of your life, & all issues wellness, in fact!

As we speak she’s right here to share her three prime wellness ideas, her morning & nighttime routine, & methods which have helped her run her massive family & companies.

Let’s get proper into with Katie, The Wellness Mama.


♡ Introduce your self to The Skinny Confidential group. Inform us your story!

Katie Wells: Hello! I’m Katie Wells, founding father of Wellness Mama ( the highest pure well being web site for mothers ) & ( pure & protected private care merchandise that work! ).

Once I bought sick 13 years in the past, I turned to my background in Journalism to analysis my very own well being solutions & the Wellness Mama group developed. Now, as a mother of six, I’m targeted on making a more healthy future for our children & am devoted to altering the non-public care house by way of my new firm Wellnesse. 

I’m the best-selling writer of The Wellness Mama Cookbook & The Wellness Mama 5-Step Lifestyle Detox in addition to the host of the top-rated Wellness Mama Podcast

Compulsory extra unrelated randomness: doula, speed-reader, hates bananas, loves baseball, scuba-diver, INTJ, extremely skilled in answering the query, “why.”

♡ How did you get into the wellness house?

KW: I used to be sitting in my physician’s workplace 13 years in the past after having my first baby. Whereas ready, I learn in {a magazine} that “for the primary time in two centuries, the present technology of American kids may have a shorter life expectancy than their mother and father.” Taking a look at my excellent tiny new child, that line hit me like a ton of bricks & I resolved to assist change that statistic. Across the similar time, I used to be going through my very own well being challenges, & my analysis in each of those areas led me to lots of the similar conclusions that I shared on Wellness Mama

Now, 1,300+ posts a& 300+ podcasts later, I’m proud to be a part of such a tremendous group of ladies who’re all serving to change that statistic for our youngsters. I’ve been sharing the how-to for years by way of Wellness Mama, however realized a few years in the past that many individuals simply didn’t have the time or want to make all of their very own merchandise from scratch. Wellnesse was born on the concept we must always by no means should sacrifice how effectively a product works to search out protected merchandise. We create clear & pure haircare & oral care merchandise that work in addition to ( or higher than ) model identify options. 

Out of all of the wellness ideas that you just’ve ever talked about, what’s your absolute favourite that has resonated along with your viewers?

KW: There are two easy ones which might be recurring favorites with my viewers:

1.) Drink heat lemon water every morning- This helps hydrate the physique after sleep & is nice for digestion & pores and skin. I discover an enormous distinction after I do that frequently. Tip: Use a stainless-steel straw to maintain the acid within the lemon from touching the enamel. 

2.) Meal Plan- Those that fail to plan, plan to fail, & by no means is that this extra true than with meals! As a mother, meal planning is crucial, however it’s additionally one of many easiest issues I do this makes the most important distinction in staying wholesome. To maintain it easy, I create rotating seasonal meal plans based mostly on seasonal produce. For every three-month season, I discover our 14 favourite meals & create two one-week meal plans with procuring lists. Then, we simply alternate these plans every week for that season. I solely have to buy as soon as per week & don’t have to consider what to cook dinner. 

What are three habits that may make all of the distinction in somebody’s wellness routine?

KW: My three favourite wellness habits are all free & straightforward to implement with a bit of planning. I’ve tried all of the loopy & costly biohacking stuff from NAD IVs to needles in locations I’d slightly not take into consideration, however I at all times come again to those fundamentals:

 Morning Daylight:

Mild is a crucial however usually ignored side of well being. When used appropriately, mild may also help enhance sleep at night time, focus through the day, & even hormone ranges. Years in the past, my physician really helpful a easy step to assist stability hormones & enhance sleep… go exterior for not less than half an hour as quickly as potential after waking up. The science right here is that the broad spectrum outside mild is a lot brighter than indoor mild ( even on a cloudy day ) & it reaches specialised receptors within the pores and skin & eyes to sign essential hormone cascades. This one easy behavior results in higher sleep & improved melatonin ranges at night time, in addition to extra balanced cortisol ranges. 

I like sipping espresso or tea on our terrace with my husband & youngsters or going for a stroll throughout this time so I additionally get the advantage of group & motion! 

In the event you completely can’t make it exterior within the morning, a 10,000 Lux therapy light is the subsequent smartest thing. 

♡ Motion:

Talking of motion… it’s one other easy behavior that goes a good distance. I didn’t say train although! Nothing in opposition to train, however in our give attention to specialised workout routines & courses, we moved away from some primary human actions like strolling, lifting heavy issues, & play. This previous yr, I spent a variety of time re-learning methods to transfer & play & it has been life altering.

As a substitute of lengthy courses on the fitness center, I give attention to very particular HIIT & heavy weight exercises a number of occasions per week & spend the remainder of the week enjoying seize the flag with my youngsters, pole vaulting, studying handstands or different issues which might be simply enjoyable! Bonus factors when these actions are carried out with different folks & result in connection & friendship too ( one other among the best issues we will do for well being ). 

♡ Sleep: 

Sleep is one issue that each well being knowledgeable appears to agree on. I’ve by no means seen anybody preaching the advantages of sleep deprivation. We all know that if we don’t get sufficient sleep we will have the blood sugar ranges of a pre-diabetic, have impaired focus & reminiscence & achieve weight. Sleep is really one of the crucial essential issues we will do for well being, but statistically, many people are chronically sleep disadvantaged. A number of issues that actually assist my sleep:

+ Attending to mattress by 10 pm each time potential. Attempt setting a bedtime alarm to remind you when to begin preparing for mattress.

+ Optimizing sleep temperature- I exploit a ChiliPad or an Ooler to maintain my mattress at about 65 levels whereas I sleep with out having to run the AC as a lot ( it’s adjustable from 55-110 levels ).

+ Protecting it dark- utilizing blackout curtains helps preserve my room utterly darkish so I sleep effectively. 

Let’s discuss toothpaste. You simply launched one & you actually thought in regards to the components you utilize. Are you able to discuss to us in regards to the toothpaste trade & why you felt there wanted to be a brand new product?

KW: I began researching oral well being years in the past after I had a small cavity & was in a position to reverse it with out getting it stuffed. I realized in regards to the oral microbiome & the fragile mineral stability that we want in saliva to have wholesome enamel & gums. 

I’ve made my very own toothpaste in my kitchen for the final ten years as a result of there wasn’t one available on the market that met the entire standards I had. Final yr, I made a decision to lastly make this formulation accessible publicly as the primary product for Wellnesse. 

It’s the first & solely pure toothpaste that is freed from fluoride & glycerin ( which can coat enamel & cease minerals from being utilized by enamel ). Wellnesse Whitening toothpaste additionally comprises hydroxyapatite, a naturally occurring mineral that’s present in tooth enamel & that strengthens & whitens enamel. We added neem & inexperienced tea to naturally help the oral microbiome & battle unhealthy breath & are proud to have the primary pure toothpaste that meets all of those standards. 

You additionally launched some hair care merchandise. Why did you are feeling the necessity to disrupt the house?

KW: Research present that new child infants enter the world with tons of of chemical compounds of their bloodstream ( & the placenta blocks many others ). Loads of these chemical compounds come from private care merchandise that we’re uncovered to & we’re uncovered to extra & extra all through our lives. 

I noticed I had many mates who selected natural meals, used pure merchandise to wash their properties, however nonetheless used sure standard merchandise like shampoo & conditioner. When requested, they defined that the pure merchandise simply didn’t work as effectively & they weren’t prepared to sacrifice how they regarded simply to keep away from the chemical compounds. 

I knew it was potential to create pure merchandise that didn’t simply work as effectively… however that labored higher. That’s precisely what we did. Our haircare is extra like hair meals…. It nourishes hair from the skin in to depart it stronger, scale back hair fall & enhance thickness over time. We averted all of the frequent offenders in haircare like parabens, silicone, synthetic fragrances & harsh detergents to create a plant-infused superfood to your hair. 

Discuss to us about the way you stability having so many youngsters & operating a enterprise.

KW: Programs. Programs. Programs. 

I talked about this loads in my interview on TSC HIM & HER podcast ( considered one of my favourite episodes ever ), however with six youngsters & nearly as many companies, I’ve to run my life on methods to get all of it carried out. I actually imagine that we’ll fill no matter time slot we give ourselves for a given process, so I begin by scheduling an important issues first: household time, meals collectively, motion & play, & sleep. Work time will get added after & I discover I’m in a position to accomplish as a lot in three hours as I used to get carried out in eight as a result of it’s targeted & scheduled.

I journal every night time & additionally pre-write my prime three priorities for the subsequent day. As quickly as it’s work time, I sort out these first & don’t do anything till these are carried out. To maintain targeted, I’ve turned off the notifications on nearly each app on my telephone & solely test my telephone, electronic mail & social media a pair occasions a day for a brief period of time. 

Each few months, I write out objectives & steps for every space of life: youngsters/household, every enterprise, well being/private, marriage, studying new abilities, cultivating friendships, and so forth. & consider how I’ve carried out in every of those areas up to now three months. I consider every little thing in line with the 80/20 rule- that 20% of actions will result in 80% of outcomes. As soon as I establish these best actions in every space, I optimize them. Then, I put any new goals into my calendar to verify I’m at all times making progress in every space. 

What’s an important hack to optimize your life?

KW: Resolve for the variable of lowered stress & overwhelm. Usually, it isn’t being busy or needing to get issues carried out that stresses us out… it’s the overwhelm of maintaining with every little thing we have to get carried out & all of the open loops that creates. 

A number of years in the past, I bought actually overwhelmed & near a nervous breakdown. I noticed that nearly every little thing on my plate was non-negotiable. I couldn’t not deal with my youngsters, my residence, my marriage or my companies so I wanted to get extra environment friendly & much less confused. The enterprise stuff didn’t stress me out, however every little thing else appeared to. I noticed that it was as a result of I ran my enterprise with methods & had KPIs, objectives & goals for every little thing. Everybody on the crew knew his or her job & was succesful at kicking ass at it. But, at residence, I used to be making an attempt to do every little thing myself & sustain with all of it in my head on a regular basis. 

I began operating my residence extra like my enterprise & it utterly modified my stress degree. I nonetheless get the identical quantity carried out ( most likely extra ) however with out the stress. Since I do know when any exercise will occur ( laundry, meal planning, time with youngsters, faculty time, cleansing, and so forth. ), I don’t should stress about something when it isn’t the time for that process & I’m far more targeted & environment friendly in something I do. 

Most individuals most likely don’t want fairly as many methods as I’ve in place, however even simply creating methods for an important 20% of your life will make an enormous distinction! 

What does your morning routine appear to be?

KW: It differs barely every day. I don’t like doing something each single day so the physique doesn’t adapt to something. I bought this tip from a health care provider in Switzerland who mentioned we must always even skip dietary supplements ( not prescribed medicine ) on the weekend so the physique doesn’t get too used to exterior vitamins & adapt to that. 

Basically, this stuff are a part of my routine most mornings:

+ Get up gently to a sunrise alarm clock or by myself.

+ Dry brush my skin & bathe ( with Wellnesse products ).

+ Oil Pulling ( whereas within the bathe ) & brush my enamel. 

+ Drink warm lemon water & take morning dietary supplements.

+ Espresso or tea exterior within the solar with my household or whereas going for a stroll.

+ A number of headstands to get the blood flowing ( my present favourite sort of play ).

+ CARs & typically Kinstretch class from Hunter Fitness.

+ Learn & journal to The Daily Stoic by Ryan Holiday ( try Ryan on TSC podcast here & here ).

+ Leap into work time whereas the youngsters do faculty.

I don’t often eat breakfast, which works for me, however I don’t advocate this for everybody. I’m allergic to eggs & really feel higher after I don’t eat till lunch, however many individuals really feel higher when consuming breakfast frequently. I’m an enormous fan of the analysis on time restricted consuming ( TRE ) by Dr. Sachin Panda & others. I eat in a 6-Eight hour window beginning at about 11 am with lunch being my largest meal. 

 What does your nighttime routine appear to be?

KW: Similar to the morning, I don’t do something each single night time, however some issues that I do usually are:

+ Drink a cup of Reishi tea from Four Sigmatic or GOLD from Organifi. 

+ Use The Tapping Solution App & journal issues I’m grateful for.

+ Sauna or chilly plunge ( not proper earlier than mattress however a pair hours earlier than usually ).

+ Placed on a castor oil pack ( about half the time ).

+ Do a face masks or placed on a selfmade serum for my pores and skin.

+ Brush enamel & scrape my tongue ( extra on that here ).

+ Activate the app for deep sleep.

+ Activate my Ooler Chili Pad. 

+ Observe 4-7-8 breathing till I go to sleep.

What are three meals you eat that you just swear makes all of the distinction in your pores and skin & hair?

KW: Bone broth: I’m an enormous fan of bone broth for the proline & glycine. We don’t usually get sufficient of those amino acids however they’re important for wholesome pores and skin & hair! I personally like Kettle and Fire bone broth & their broth based mostly soups. Most days, I’ll sip broth earlier than lunch for the additional protein enhance, & this retains me from craving different meals I wouldn’t need to eat. 

Sardines: A controversial one, however I swear by canned sardines! They’re cheap & full of Omega-3s, protein, calcium & minerals. I eat them a number of occasions per week not less than. Considered one of my best go-to lunches is an enormous bowl of blended greens ( lettuces, watercress, arugula, sprouts, spinach, and so forth. ) chopped & tossed with 1-2 cans of sardines, some dietary yeast, hemp hearts, & a selfmade olive oil based mostly dressing. I’ll additionally typically add leftover roasted veggies like candy potatoes or some nuts. 

Greens: Everyone knows greens are good for us & I attempt to get not less than 5 completely different sorts per day. I grow broccoli sprouts in my kitchen for the sulforaphane & vitamins & add these to salads & smoothies on a regular basis. I additionally ensure to eat a variety of all kinds of greens, different sprouts & microgreens, & different greens for the micronutrients. 

The place can everybody discover you? 

KW: Please come discover me & say hello on:

Merchandise: | My web site: | My Podcast: The Wellness Mama Podcast

Instagram: @wellnessmama | Fb: Wellness Mama Page or private group

Books:  The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle  Detox

Hope you guys liked this submit & picked up some wellness-y ideas. Take a look at the toothpaste, I’m telling you, it’s magical.

Remember to scope out my post on Wellness Mama the place I’m speaking about all of the various kinds of facial therapeutic massage, the advantages, & instruments to do it your self.

x, lauryn


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