Little one: Welcome to my Mommy’s podcast.

This episode is delivered to you by Alitura. You’ve in all probability heard me discuss that. It is a skincare firm I like, and it’s based by an expensive good friend of mine, Andy, who created these unbelievable merchandise when he was in a horrible accident that left him with scars on his face. And this despatched him into an unbelievable analysis section to determine ways in which he might hopefully heal these scars and never have them with him for all times. And he’s developed some unbelievable merchandise which have allowed him to just do that. Certainly one of my favorites is their face masks. And in the event you’ve seen me on Instagram with clay throughout my face and hair, that is possible the one which I’m utilizing. It’s a easy masks that does unbelievable issues for the pores and skin and incorporates dozens of actually, actually helpful elements. I discover a giant distinction in my pores and skin tone once I use it often. Additionally they have one thing known as the Gold Serum, which I discover particularly nourishing for my pores and skin with out being too oily. And I like to make use of that, particularly earlier than we go exterior or if I’m gonna be in entrance of the purple gentle. I simply discover it’s actually, actually helpful for my pores and skin. I like all of their merchandise as a result of they use utterly pure elements, and never simply pure however extremely helpful elements. Andy goes above and past to guarantee that every thing that’s contained in these formulation are so helpful for the pores and skin. And his pores and skin is actually a testomony to how nicely they work. And I’ve gotten unbelievable suggestions from lots of you who’ve tried these merchandise and liked them as nicely. They’re a lot inexpensive than spa variations of skincare merchandise and I discovered that the standard is so, so a lot better. And I don’t fear in any respect as a result of I do know they’re so pure. I’d love so that you can try their merchandise and discover out all in regards to the completely different formulation they’ve by going to alituranaturals.com/wellnessmama. And so they’ve generously supplied a reduction of 20% with the code WELLNESSMAMA, all capital, all one phrase.

This podcast is delivered to you by Wellnesse, my new private care firm that’s based mostly on the recipes I’ve been making at dwelling in my kitchen for many years. Many “clear” merchandise merely don’t work and this is the reason I’ve spent the final decade researching and perfecting recipes for merchandise that not solely eradicate poisonous chemical compounds however comprise elements that work higher than their typical options and that nourish your physique from the surface in. I’m so excited to lastly share these merchandise with you and wished to let you know about our model new dry shampoo! It may be used varied methods. You possibly can sprinkle it in clear hair so as to add quantity and to increase time between washes, sprinkle it in hair that has not been washed in a day or two to soak up oil or sweat and you’ll work in to paint handled hair to keep up color-treated hair by not having to clean as typically. It incorporates oil-absorbing kaolin clay and volume-boosting tapioca which work collectively to refresh hair on the roots. Lavender oil and cactus flower assist to stability scalp and strands’ pure pH. We even added hibiscus for wholesome hair progress. You possibly can test it out and take a look at it at wellnesse.com and my tip is to seize a bundle to save lots of or subscribe and save as nicely!

Katie: Hi there, and welcome to “The Wellness Mama Podcast.” I’m Katie from wellnessmama.com and wellnesse.com. That’s wellness with an E on the tip. It’s my line of private care merchandise, together with hair care and toothpaste. And I’d love so that you can examine them out at wellnesse.com.

This episode is a shorter solo episode, check-in, and plan for the following yr. And I’d actually love to listen to from you guys on the finish of this episode within the present notes or on social media, as I plan forward for subsequent yr, realizing what a special world it appears to be now and wanting to actually double down on the objectives of supporting and curating neighborhood, particularly for mothers, which has at all times been the purpose right here. However to start out, I feel we will all agree that this was a loopy 525,600 minutes this previous yr. I feel for many people, it’s been a trainer, it’s been a problem, a frustration, and a really, very lengthy 12 months. Talking personally, I don’t suppose I anticipated it to seem like this in January. I actually had different plans than what this yr introduced, and there have been plenty of ups and downs I feel for many people, each in private life, in work life, in household life. I do know lots of people who’ve been by means of so much this yr. I’m wanting ahead very hopefully to subsequent yr. And I’d love to listen to from you guys on this, as nicely. However I wished to simply briefly recap among the experiments and plans I had for final yr and the way they really turned out this yr, those of 2020, and the way a few of them needed to be modified, in addition to issues I’ve realized this yr and issues I’d like to go on to you guys. After which additionally discuss by means of my upcoming 2021 experiments, programs, and favorites, and get your enter on these as nicely. As a result of I very a lot consider Wellness Mama as a neighborhood. And your perception is actually, actually vital to me.

So, to start, the experiments and highlights of 2020. I spend plenty of time on the finish of yearly, planning ahead and creating programs for the following yr and breaking that into brief, manageable tasks which might be deliberate out for these 12 months. I additionally often set challenges and experiments for every month and a few larger ones for the yr as a complete. And I did that final yr as nicely. I’m gonna undergo a few of these now. And I’m in that course of now for 2021. And I’ll undergo that in a minute. I additionally, as at all times, will likely be spending the at the least first week of the yr, doing a water quick, which I’ll hyperlink to within the present notes for any of you guys who’re about why I try this and what I do. However the brief model is that I discover that’s a really useful psychological and non secular reset as a lot as a bodily one. And I attempt to spend that point with household, attempt to spend it rereading issues like “Man’s Seek for That means” and “The 4 Agreements,” and actually re-centering my thoughts and preparing for the yr forward. I simply actually love that custom of eradicating one thing that’s such a standard a part of life, like meals and utilizing the time and the main target of that to actually hone in for the following yr.

And so in 2020, among the experiments, and highlights, and themes had been, for one, numerous household time. I feel this was a standard theme for many people, even when it wasn’t one which we deliberate to have in 2020. However actually, with all of the modifications that occurred final yr, many people spent far more time at dwelling than we usually would. And that, after all, had its ups and downs, I’m positive for all of us as nicely. However I attempted to be current and deal with the nice issues of that household time and actually spend that point centered on my youngsters and all the issues in our life at dwelling that I wouldn’t have usually had fairly as a lot time to deal with. And a technique that we did this was to actually curate our dwelling atmosphere as a result of we had been spending much more time in it than we usually would have been. And we did this in a number of methods.

We made studying a way more distinguished focus in our precise bodily atmosphere. So, anybody who visited my dwelling this yr in all probability noticed piles of books in every single place. I’ll discuss extra about this afterward. However books are the one line merchandise on our funds that doesn’t have a cap. If youngsters wanna learn a e book, I’ll get it for them. I typically myself get books on each Kindle and exhausting copy. And I’ll clarify why afterward about that. However I made positive that there have been many books each on their Kindles and in our dwelling, and there have been consistently issues to learn. So once we needed to spend extra time at dwelling, there was at all times form of psychological stimulation simply accessible. And it led to much more studying for all of us. And I feel my youngsters, a few of them actually obtained into fiction. Certainly one of my sons learn, in accordance with his Kindle monitoring, about 4,000 pages on this final month alone of fiction sequence that he’s having fun with. I’ve positively centered extra on enterprise and physics was a enjoyable matter for me this yr and well being books. However we’ve all learn various things, however making the power to learn and study a distinguished focus.

We additionally tried to curate our dwelling atmosphere to suit our life in different methods as nicely. Issues like integrating artwork and health into our dwelling as these issues have modified. Our native artwork lessons obtained canceled, gymnastics lessons obtained canceled. So, I type of turned our home into an exploratory studio for all the issues that we love. And that’s issues like, we have now a gymnastics mat now down our hallway. It’s like a 25-foot gymnastics mat, I feel. And the children don’t ever stroll down the hallway. They both bounce, or handstand stroll, or cartwheel, or handspring. No matter it’s they’re doing, they do it down the hallway. That little change has led to a lot further motion for them. And it’s been superb to see how a lot their stability and their handstand capacity has improved, simply from that. Different issues like we put a climbing hangboard throughout one of many archways in our home, in order that anytime we stroll by means of that door, we will all simply dangle for a second, which previous podcast visitor, Aaron Alexander, stated is a good factor to do each single day, even for simply three minutes. It’s actually useful on your again and shoulders. In truth, I consider he quoted a health care provider of some type who stated that simply hanging for 3 minutes a day cumulatively, doesn’t even must be uninterrupted, can do away with most shoulder issues. We even have issues like gymnastics rings now hanging from the ceiling in all of their bedrooms. There’s a handstand stool in our lounge, a trampoline within the yard, and a slackline. Simply something we might put that actually result in motion as a result of I’m a agency believer that we’re happier as people once we transfer, not train, which has been one in every of my classes of this yr. And so making an attempt to place issues in our strategy to make that simple and enjoyable, versus it being a factor that we had so as to add to our to-do record. Identical factor with artwork provides, having simply little bins or cups of drawing provides, or ink pens, or no matter it could be, and notebooks all through the home. In order youngsters are sitting, they will simply draw and sketch. And realizing since I’ve had a lot extra time to be current with my youngsters this yr, that they take heed to a few of what I say, however they typically emulate far more of what I do. So once I make the time to take a seat down and draw, I typically find yourself with wherever from three to 6 of the children sitting round me, which is a good time for dialog. And since we’re all centered on an exercise and never straight, like, making eye contact, I discover they have a tendency to open up extra in these form of actions. They’ve additionally used this yr as an opportunity to get me out of my consolation zone in a few of these areas and on board with the issues they like, whether or not it’s issues like studying to journey a hoverboard or making an attempt to do handstands, which they’re all nonetheless a lot better at than I’m however I can lastly at the least do. So it’s been a enjoyable yr of household bonding that method.

In the identical method, we have now actually doubled down on schooling this yr. However I feel plenty of you will have heard me discuss our different method to schooling. And I exploit this yr as a time to actually hone and enhance that as a lot as potential. We’ve at all times homeschooled however I do know many households are homeschooling or digital education for the primary time this yr. And I do know all the work that goes into that. And my hat’s off utterly to all of you mothers and dads who’re navigating that for the primary time this yr. I discussed earlier than that I had designed a curriculum when my oldest was beginning faculty with the concept of going again to the primary rules and actually breaking down what youngsters should be profitable in life, after which constructing from there. As a result of I actually firmly consider that the outdated script of go to highschool and get good grades and also you’ll achieve success in life is just not solely outdated, it’s simply blatantly not true anymore. And so I had been constructing this right into a curriculum with the concept that possibly sooner or later when my youngsters had been all grown, I’d flip it into an precise curriculum for different households, pondering that it could be a very long time earlier than digital studying was extensively accepted. And one of many silver linings of this yr is that timeline has now sped up. I’ve heard it stated that, in some ways, this yr introduced 2030 to 2020. And we noticed some huge technological advances and modifications that will have taken years and years in different circumstances in society. So for all of the issues that it may not have been, this yr has been nice for that. So I constructed the system based mostly on minimizing e book time, maximizing efficient studying, and sustaining creativity as a result of I actually consider youngsters are born with that. And that’s what I’ve been utilizing with my youngsters. And I’m placing the ending touches on with the ability to share that with you guys. And we’ll have extra details about that within the New 12 months. However that’s one thing I spent plenty of my time in 2020 actually engaged on.

On a private stage, pole vaulting has additionally been a theme of this yr for me, and never one which I’d have actually ever anticipated. It’s one thing my youngsters obtained into considerably accidentally as a result of it was a simple exercise that occurred to be very near our home. And so they all actually liked it and took to it, and nonetheless actually like it. And I, as a byproduct, ended up entering into it as nicely. And what’s actually enjoyable about it’s there’s so many metaphors for all times that we’ve been in a position to discuss by means of about exhausting work and never seeing the change for a extremely very long time, and placing within the effort on the basics, studying the fashions, studying the fundamentals, going again to first rules, after which seeing these repay. It’s additionally been actually particular to see now that I’ve youngsters, them specializing in their our bodies as this unbelievable software and machine that may do these superb issues. And never as a lot the deal with how they give the impression of being or they don’t look, which I want in hindsight that I had had at these ages. And it’s additionally had that impact on me, which was surprising. So, I had for a very long time, I’ve talked about this some, had health as a purpose, primarily for the aesthetic. In fact, I wished the well being advantages as nicely. Nevertheless it was to look a sure method, not to have the ability to do a sure factor. And for me, this yr, I modified that in my mindset and began truly viewing it as coaching with precise objectives that I used to be working towards. And it completely revolutionized how I noticed my very own physique, and the way I considered myself, and what I assumed was potential. So many issues I assumed that I couldn’t do or that I had a script in my head that I simply couldn’t do or I wasn’t an athlete, I used to be in a position to accomplish this yr. And it actually has been an unbelievable journey for me and actually highlights our household motto that we had been made to do exhausting issues. And it’s been actually unbelievable to get to do this alongside my youngsters. Full disclosure, I nonetheless can’t pole vault as excessive as my seven-year-old can however I like that they’ve all taken to it so nicely, and I like that they problem me each single day.

I additionally am a giant fan of making an attempt to work in, ideally as soon as a month, however at the least a number of occasions a yr, issues which might be exterior of a consolation zone or which might be massive challenges. And one of many enjoyable ones this yr that you simply might need seen me discuss was our Lego strolling world document, the place as a gaggle of mothers, we lined a few miles on Legos within the span of an hour. And this was actually for example… I’ve at all times believed that mothers are probably the most highly effective pressure for good on the planet. And I jokingly say that we’ve been coaching for this our entire lives, these of us who’ve youngsters who’ve Legos. And I assumed this might be a form of enjoyable strategy to illustrate the concept that we had been made to do exhausting issues and likewise to actually deliver that focus to simply how unbelievable all of you mothers are. And it was a enjoyable, albeit slightly bit harder than we anticipated, problem that all of us did and a extremely enjoyable one. And I’ll put that weblog put up within the present notes in the event you wanna learn it.

For me, there have been additionally small victories. So in step with the concept of pole vaulting, I was afraid to get the other way up. Like, even in a handstand, I didn’t wish to even, like, lean over a bar and dangle the other way up by my hips. After having youngsters, my vestibular system appeared to have modified. And I actually struggled with being the other way up. And that was one other one I used to be in a position to conquer this yr, which looks as if a small victory, I’d suppose to lots of people. However for me, that actually was a giant one which opened up a complete lot of recent actions that I can do. I even have talked about my inside journey this previous yr and the previous couple of years. I shared, I consider it was Episode 309 of this podcast, about my historical past with trauma, and the way I labored by means of that, and likewise how that led to fairly huge weight reduction. And I’ll put hyperlinks to each of these within the present notes as nicely. However that was very a lot a giant theme for me this yr and what I’m actually, actually grateful to have had the time to actually deal with.

A theme yearly, however particularly in 2020, and a spotlight for me has been the concept of neighborhood. And I’ve talked about this so many occasions on the podcast, about how I feel neighborhood is without doubt one of the most vital issues we will do for our well being, having robust neighborhood and relationships with folks in actual life, not simply on-line. I feel this yr, in some ways, made that so much tougher however it additionally highlighted simply how vital it’s. And so, that’s one in every of my phrases for the yr for 2021 is as soon as once more neighborhood and one which I’m going to be speaking so much about right here and making an attempt to actually present assets for as a result of I feel that is vastly, vastly vital for psychological well being. And I feel it’s gonna change into much more so. I feel many people are seeing the unfavourable results of isolation for therefore lengthy. And I feel we should be actually intentional going ahead about constructing neighborhood regionally as a result of it’s not a factor that occurs inadvertently anymore. It’s one thing we have now to be intentional about. And so this will likely be very a lot a spotlight for me going ahead, each in supporting you all in doing that in your native areas and likewise in my very own space, persevering with to construct a neighborhood. We’ve truly been engaged on constructing a neighborhood centered on entrepreneurs and well being and wellness in our personal space. And in order that’ll catch the attention of me regionally as nicely.

I discussed that health was additionally a spotlight 2020. And till this yr, it was a factor I at all times did as a result of I felt like I wanted to do it for well being. And 2020 was the yr that it grew to become enjoyable and that I lastly understood why folks like to work out. I began lastly making use of issues that I did in each space of my life, like the concept of 80/20 and creating programs which might be repeatable, to health. And I did plenty of brief experiments this yr associated to this, together with one I’m nonetheless regularly doing and in the midst of proper now, of coaching alongside some native athletes who’re in coaching for the Olympics, and studying from them, and following their system with out questioning it. And it’s been unbelievable to see the modifications in my very own energy and in my physique from doing that, and likewise my very own capacity, how far more comfy I really feel in my physique, and the way far more in a position I really feel to do issues, which appears to be more and more vital as my youngsters become old and might all bounce larger and run sooner than me. I’m gonna be capable of sustain with them and now I’ve to truly practice for that. So, extra on this in a minute, however I’ve a selected useful resource associated to this that I’ve been serving to work on that I’ll have for you guys quickly.

And I spotted additionally I by no means had closed the loop on this one. I discussed on Instagram, that I had finished one of many extra, I feel I worded it probably the most tough factor I had finished within the title of well being, and I by no means circled again and defined what it was. However search for a podcast on this quickly. It’s a factor known as Kambo, spelled Ok-A-M-B-O, which I had the chance to do considerably unexpectedly this yr and that had some fairly profound impacts on me. The brief model is that it’s a secure and authorized in all 50 states method that they put frog venom into your lymphatic system by means of the pores and skin. And it results in a really fast lymphatic detox and another advantages as nicely. There’s plenty of peptides current within the frog venom, and so they have a really dramatic impression on the physique, together with short-term vomiting. However plenty of stuff past that. So, I’m gonna interview the practitioner who does Kambo, and who I did that with, for lots extra info. I do know that’s a reasonably excessive one to simply throw on the market at excessive stage. However I wished to at the least point out it in slightly extra element since I had stated that on social media after which by no means circled again. However that was in all probability probably the most excessive factor I attempted within the title of well being this yr. And I will likely be explaining extra about that quickly.

On this podcast yearly, I additionally love to speak by means of among the issues I’m loving and that I really feel like are well being developments, together with some that I feel are gonna proceed going ahead. This yr, nonetheless topping my record is the sauna. I did a month-long sauna experiment in the midst of COVID with a number of different folks in our neighborhood, the place I did lab exams earlier than and after, and tried to actually check among the concepts in these research and meta-analyses about sauna use to see what sort of impact we’d see. And it was actually profound that even within the span of 30 days, we noticed modifications that had been measurable in our lab measurements from doing what was thought-about the scientific dose, which was something over 20 minutes at 170 plus levels at the least 5 days per week. So, we did that. I’ve written about this some. And that’s very a lot nonetheless a part of my routine. I not too long ago additionally discovered a sauna known as Creatrix Options, which I’ll hyperlink to within the present notes with an affiliate hyperlink so that you guys can discover that straight. Nevertheless it’s a a lot inexpensive close to infrared sauna. And the benefit there may be it heats up in a short time. It doesn’t take up as a lot room or require its personal devoted energy provide or particular wiring. And penetrates the physique, so it heats up in a short time, heats up the physique in a short time, and it’s a simple to assemble outer cowl that’s each EMF examined and examined for every kind of poisons. So it’s in all probability the most secure one I’ve discovered. It additionally occurs to be the least costly one I discovered. So I’ll hyperlink to that within the present notes in the event you guys have an interest. I feel that’s a extremely good choice for lots of people who’ve been unable to actually attempt sauna earlier than due to budgetary constraints.

In step with the sauna use, I’ve additionally consumed a complete lot of LMNT this yr. And that’s L-M-N-T, not ingredient written out, which is an electrolyte drink. And one of many developments I feel we’re gonna see increasingly more in well being and wellness is that this deal with electrolytes and mineral replenishment. For a very long time, I feel salt was wrongfully vilified. And I feel we’re seeing the analysis to alter that now. Persons are nonetheless hesitant or don’t actually know the best way to reverse that. And I feel LNMT is a good sensible product for doing that. And I additionally discover it essential after sauna use. I’ll put a hyperlink to that within the present notes as nicely. Nevertheless it’s principally an electrolyte packet that you could add to water and it’s sugar-free, dye-free, all-natural, and I seen a extremely massive distinction once I devour that often.

One other pattern for me proper now, personally, I’m within the recipe testing section for the weblog for subsequent yr, and I’m mildly obsessive about Korean meals. I supply plenty of Korean meals within the New 12 months, together with some very easy one-pan meals which might be budget-friendly and which might be actually, actually flavorful that you could make actually rapidly at dwelling.

One other pattern I’m seeing and I’m gonna share extra about quickly is, in terms of group and productiveness, utilizing programs and apps. And one which I’m utilizing so much proper now known as Notion. I’ll guarantee that’s linked within the present notes as nicely. However I exploit it for monitoring issues like my MITs, that are my most vital duties for every day, my long-term programs and objectives, any tasks that I’m engaged on. I simply did a podcast that may air quickly about the best way to use Notion, particularly as a mother, for all the issues that we have now to maintain up with. And I’ll share among the ways in which I do it as nicely. However I discovered {that a} actually, actually useful software.

I’ve been doing plenty of analysis as nicely within the space of genetics. And I’ve talked about this on a number of podcasts however I wished to place extra element right here. And we’ll put extra notes on this within the present notes. However I like to recommend Vitamin Genome for genetic testing. In the event you haven’t finished it, I’ll put that hyperlink within the present notes. However they provide you a particularly complete report of all of the diet life-style elements associated to your particular genes. And I’ve discovered some actually useful info in there that actually helped my well being, an instance being I’ve plenty of genes that depend upon choline. And I want extra choline than the common particular person. But additionally, as a consequence of just a few IgG elements, I can’t eat eggs very simply. I can generally eat duck eggs, however I can’t eat hen eggs. And so, I’ve a tough time getting dietary choline. Simply including a pair dietary supplements of choline drastically modified my power ranges and the way I felt. So some small ideas from that actually had a dramatic impression on my life.

I’ve massive been a giant fan this yr, I feel this will likely be a seamless well being pattern, the power to make use of knowledge and quantify ourselves to determine what’s gonna work finest for us. I’ve talked so much about personalization and individualization in terms of well being, and about how on the finish of the day, we’re every our personal major healthcare supplier. And I feel we lastly are beginning to see all the instruments which might be gonna make this extraordinarily simple, and cheap, and inside grasp. So, Vitamin Genome has been a giant one on that on quantifying for me, so has a tool known as Ranges, which is a steady glucose monitor. And I’ll hyperlink to that within the present notes as nicely. Nevertheless it’s a monitor you put on for 2 weeks on the again of your arm, and it enables you to see your glucose response to every thing you eat and to issues like train, and stress, and sleep. And that was actually, actually useful for me, even simply sporting it for a few weeks of dialing in what meals my physique likes and didn’t like. And I’ll be sure that I hyperlink to the put up about how I exploit that as nicely. However that was a extremely useful quantification software for me.

On a product stage, I feel issues which might be going to proceed as developments and that I’m personally loving are olive oil. I’m gonna shout out to my good friend Tony Kasandrinos’ firm, Kasandrinos Olive Oil. They’re by far my favourite. They’ve some superb reductions, particularly in the event you subscribe, which I do, and I’ll put that hyperlink within the present notes as nicely. However I feel olive oil is without doubt one of the few meals that just about all the dietary philosophies agree on. And I discovered personally that I do higher with much less saturated fats. And so I’ve been focusing extra closely on olive oil, and I’ve largely eliminated issues like butter and coconut oil utterly. And I really feel actually, actually good once I try this. Additionally, once I’m not getting sufficient energy, and I must sustain with my exercises, I’ll add further olive oil for the wholesome fat and really feel actually good from doing that. So I’ll put the hyperlink for the low cost there. I feel olive oil is at all times been well-liked with the concept of the Mediterranean weight loss plan. And I see only a few sources that declare that olive oil is just not wholesome, however I feel that is one that the majority philosophies agree on and I feel we’re going to see rising consciousness about it.

One other firm I like that I’ll share a reduction for known as Simply Thrive. And so they have two explicit dietary supplements. They’ve so much however the two that I take nearly on a regular basis are their spore-based probiotics and their K2-7. And these are ones that I additionally give to my youngsters. Their probiotics are distinctive as a result of they’re shelf-stable and warmth steady. So you possibly can truly add them to smoothies, baked items even. I put them in muffins or pancakes so I can get them to my little youngsters. And the concept being if it’s a must to refrigerate your probiotics, they’re in all probability not gonna survive your abdomen acid or your physique temperature. And I truly really feel a distinction in my digestion from their probiotics. And I’ve talked to a number of folks and together with some private mates who noticed actually dramatic enhancements of their intestine well being from these explicit probiotics. Additionally they have one known as K2-7, which is a fat-soluble vitamin and one which I take day by day and had been giving my massive youngsters. And I seen plenty of profit from that one as nicely. So, I’ll hyperlink to each of these within the present notes.

One other pattern for me that I’ve been turning to so much, a good friend of ours or our mates truly, Chas and Autumn, they personal an organization known as Paleovalley, and so they have naturally fermented beef sticks that as a result of they’re naturally fermented are additionally a supply of probiotics. And so they’re an important supply of fast protein. I’ve talked so much in regards to the significance of protein and the way including extra protein was a key for me in bettering my well being. And their beef sticks are a go-to, for me, for positive. They’ve a reduction as nicely. So I wished to spherical up a few of these reductions and embody them for you guys within the present notes so you will discover them. And so these will all be at wellnessmama.fm.

One other pattern I feel we’re gonna proceed to see extra about is nootropics or issues that actually assist focus and focus. I’ve been experimenting with plenty of these this yr. And those I like proper now are ALA or Alpha-lipoic acid, Huperzine-A, Alpha GPC, Rhodiola, Paleovalley Neuro Peak, and some others relying on the day. And I don’t take these on daily basis. As I discussed, I don’t take something on daily basis however I are inclined to stack these, particularly on days once I must work and actually discover clear, focus, and don’t fatigue or get drained once I’m on these. And I feel we’re gonna proceed to see analysis and anecdotal proof about nootropics. Like every thing, I feel that is an space we every must experiment as a result of I discovered that lots of the generally beneficial ones made me actually jittery. However once I optimize my choline, like I discussed earlier than, and experimented with a few of these particular ones, that I felt actually, actually good. I’ll put hyperlinks to these as a place to begin. I feel it’s very, very individualized however these are some which have been useful for me.

I additionally yearly set the purpose to learn at the least 50 books. And I did that this yr. And I learn fairly a bit. And I’ll simply spotlight a number of of those I’d truly suggest from the e book record that I learn this yr. I’ll additionally put up the start of my e book record for subsequent yr within the present notes. So, if any of you guys wanna learn alongside with me or when you’ve got any e book suggestions, I’d love, love, love to listen to the books which have been most impactful for you. And it’s a query I typically ask on this podcast, what e book or variety of books have modified your life and why? And I’d love to listen to your reply to the query. Both message me on social media or attain out within the present notes at wellnessmama.fm, and let me know.

However of the 50 books I learn this yr, those that I discovered most fascinating, thought-provoking, or difficult that I’d suggest, not essentially as a result of I agree completely with any of them however as a result of they made me suppose. So, once more, I’m not selling these as I 100% agree with them, simply books that led me to suppose fairly a bit. There’s one known as “The Holographic Universe.” This was beneficial by podcast visitor, Shawn Wells. And I assumed it was a extremely thought-provoking take a look at a complete lot of subjects, however particularly some concepts in regards to the mind. And I’ll depart it at that. I’m curious if any of you have got learn it, what your take is. I positively suppose that the writer made some logical jumps. And I don’t agree with all of it however it did actually assist me have a brand new perspective on a number of issues.

One other e book known as “The Inevitable: Understanding the 12 Technological Forces That Will Form Our Future” by Kevin Kelly. In the event you aren’t aware of him, he’s fascinating and he has a weblog that you could learn. I’ll hyperlink to that within the present notes as nicely. However I like to recommend this e book as nicely. He goes by means of key ideas like screening, accessing, filtering, and principally form of broad concepts and the way they’re shaping and affecting our future. I assumed this was actually thought-provoking, and it modified the best way, for example, I used to be desirous about redesigning The Wellness Mama weblog, simply to make it extra user-friendly with the best way that our brains are actually processing info. Nevertheless it additionally was actually thought-provoking as a guardian to consider how our youngsters have grown up within the final 10 to fifteen years and the way their mind is gonna be truly completely different than our mind was as a baby, so how I can finest work together with them and use that to their benefit.

That is what I reread this yr, however I extremely suggest, “Poor Charlie’s Almanac.” And I’ve talked about him earlier than. I discussed him in my four-hundredth episode not too long ago a number of occasions once I talked about my psychological fashions and guidelines for all times, however I’m a giant fan of plenty of his work, and “Poor Charlie’s Almanac” has plenty of it in a single place. He has concepts, like in any matter, know the opposite aspect higher than they do. So in the event you’re gonna have an opinion, know the opposite aspect of that opinion higher than somebody who disagrees with you. Earn the best to have that opinion. He’s additionally massive on issues like checklists and programs, which I very a lot am as nicely, and issues like figuring out your circle of competence and staying inside it. And he has easy concepts which might be very profound, like individuals are typically extra profitable by merely making an attempt to keep away from being silly than by making an attempt to be actually, actually clever. And for example, with circle of competence, figuring out what you don’t know is extra helpful than being sensible. So he takes an alternate method to plenty of quite common issues. And I discover his writing and his talks very, very thought-provoking.

One other one which was only a enjoyable learn for me and for a few my youngsters is “Certainly You’re Joking, Mr. Feynman!” It’s by and a couple of Nobel Prize-winning physicist, Richard Feynman. And it’s plenty of simply humorous tales about his life, however it actually highlights his mind-set and the way a lot he thought in another way than plenty of us. And I discovered it actually simply an interesting learn. And likewise, I used to be in a position to pull some form of new methods and approaches of pondering by means of issues from that. “The Rational Optimist: How Prosperity Evolves” by Matt Ridley, that was a considerably well timed one for this yr. And whereas I didn’t agree with all of his factors by any means, I discovered it simply to be actually a thought-provoking learn and a reasonably simple learn.

There’s a e book known as “Pores and skin within the Recreation: Hidden Asymmetries in Day by day Life” by Nassim Taleb, who I hope I’m saying his title proper as a result of I’ve solely learn it, I’ve by no means heard it out loud. However I’m a fan of each e book of his that I’ve learn. And that is what I learn this yr. And among the core concepts on this e book are issues like, truly do issues, don’t discuss them. I like his concept of ditching the golden rule, which I’m positive you recognize, however treating others the best way you need them to deal with you and as an alternative, what he calls the silver rule, which is don’t deal with others the best way you don’t need them to deal with you. I assumed that was a extremely fascinating reframe as a result of if you consider individuality and love languages, typically the best way we wanna be handled is just not the best way that others want or wish to be handled. But when we keep away from treating others the best way we’d not wanna be handled, there appears to be extra universality within the unfavourable than within the optimistic. So if we will simply keep away from doing issues that, like, are dangerous or unfavourable towards different folks, that’ll typically get us so much farther than making an attempt to anticipate and determine how they wanna be handled, which is probably going typically not the best way that we wanna be handled. He additionally has a e book, I didn’t learn it this yr, however known as “Fooled by Randomness,” which has some good factors as nicely. I like all of his work. “Fooled by Randomness” talks about issues like how life isn’t honest, which makes the rewards of continued effort disproportionately massive. And it is a idea that my youngsters hear me lecture about at any time when they complain that life is just not honest. And it’s a superb from the philosophy of being a mother. And he additionally talks about issues like, we’d like our rational feelings to have the ability to resolve, however there are programs for making that give you the results you want versus towards you, after which the best way to know issues like the best way to use randomness to your benefit. So principally, the best way to use it for good when it’s innocent, but in addition use stoicism or your personal psychological power to deflect it or not give in to it when it’s dangerous. So, form of books throughout the spectrum there. Would love to listen to any e book suggestions, like I stated, that you simply guys have. These had been a few of my favorites for the yr. And I can hyperlink to some extra that I learn within the present notes in case you guys have an interest.

This episode is delivered to you by Alitura. You’ve in all probability heard me discuss that. It is a skincare firm I like, and it’s based by an expensive good friend of mine, Andy, who created these unbelievable merchandise when he was in a horrible accident that left him with scars on his face. And this despatched him into an unbelievable analysis section to determine ways in which he might hopefully heal these scars and never have them with him for all times. And he’s developed some unbelievable merchandise which have allowed him to just do that. Certainly one of my favorites is their face masks. And in the event you’ve seen me on Instagram with clay throughout my face and hair, that is possible the one which I’m utilizing. It’s a easy masks that does unbelievable issues for the pores and skin and incorporates dozens of actually, actually helpful elements. I discover a giant distinction in my pores and skin tone once I use it often. Additionally they have one thing known as the Gold Serum, which I discover particularly nourishing for my pores and skin with out being too oily. And I like to make use of that, particularly earlier than we go exterior or if I’m gonna be in entrance of the purple gentle. I simply discover it’s actually, actually helpful for my pores and skin. I like all of their merchandise as a result of they use utterly pure elements, and never simply pure however extremely helpful elements. Andy goes above and past to guarantee that every thing that’s contained in these formulation are so helpful for the pores and skin. And his pores and skin is actually a testomony to how nicely they work. And I’ve gotten unbelievable suggestions from lots of you who’ve tried these merchandise and liked them as nicely. They’re a lot inexpensive than spa variations of skincare merchandise and I discovered that the standard is so, so a lot better. And I don’t fear in any respect as a result of I do know they’re so pure. I’d love so that you can try their merchandise and discover out all in regards to the completely different formulation they’ve by going to alituranaturals.com/wellnessmama. And so they’ve generously supplied a reduction of 20% with the code WELLNESSMAMA, all capital, all one phrase.

This podcast is delivered to you by Wellnesse, my new private care firm that’s based mostly on the recipes I’ve been making at dwelling in my kitchen for many years. Many “clear” merchandise merely don’t work and this is the reason I’ve spent the final decade researching and perfecting recipes for merchandise that not solely eradicate poisonous chemical compounds however comprise elements that work higher than their typical options and that nourish your physique from the surface in. I’m so excited to lastly share these merchandise with you and wished to let you know about our model new dry shampoo! It may be used varied methods. You possibly can sprinkle it in clear hair so as to add quantity and to increase time between washes, sprinkle it in hair that has not been washed in a day or two to soak up oil or sweat and you’ll work in to paint handled hair to keep up color-treated hair by not having to clean as typically. It incorporates oil-absorbing kaolin clay and volume-boosting tapioca which work collectively to refresh hair on the roots. Lavender oil and cactus flower assist to stability scalp and strands’ pure pH. We even added hibiscus for wholesome hair progress. You possibly can test it out and take a look at it at wellnesse.com and my tip is to seize a bundle to save lots of or subscribe and save as nicely!

I’m wanting ahead to 2021. So I’ve talked about earlier than, I don’t make resolutions and I don’t even focus completely on objectives anymore simply because these are very…I really feel like resolutions are very black and white, and result in that mindset of in the event you deviate or break from it as soon as, it makes it simpler to simply surrender altogether. And I discovered, at the least for me, that I’m far more motivated by experiments and programs than by objectives and resolutions. In order that’s what I deal with.

A number of the developments of that that I’m specializing in this yr. So, one frequent one for me is to repeatedly query and consider every thing I feel I consider, in step with Charlie Munger’s concept of incomes the best to have an opinion. So I’ve made my record of these issues for this yr. It appears to in some methods get shorter yearly, however extra refined. And I’ll hyperlink to the precise record of issues I consider to be true within the present notes as a result of I discussed that that is nearly like a spreadsheet. And it’s one thing I systematically undergo yearly and problem myself on objective with the concept that if I’m already right and I problem myself, I’ve solely truly realized the opposite particular person’s…or the opposite aspect higher, which hopefully provides me extra empathy and understanding for that aspect. And if I used to be improper, hopefully I determine that out. So I’ll hyperlink to my record there. However that’s one in every of my recurring experiments is to problem myself on issues that am comparatively sure I consider to be true.

The rationale I deal with programs for the remainder of these, as an alternative of objectives or resolutions, is form of an concept from Scott Adams, who’s the illustrator-writer of “Dilbert.” And he stated, “Arrange programs and never objectives.” And I’d add experiments simply because these are enjoyable. However principally, I simply form of use that reframe. So, as I’m wanting ahead to the New 12 months, on all these completely different ranges, as an alternative of simply setting a purpose of I wish to do no matter this one tangible factor is, organising programs which might be repeatable, that may ultimately nonetheless result in that very same outcome however then the main target is on the system, not the purpose, which is a way more optimistic suggestions loop as a result of a system is repeatable, and sometimes a day by day motion, versus a purpose being a factor that occurs solely as soon as.

One factor I feel is vital to notice right here, earlier than you possibly can arrange these experiments or programs, it’s a must to outline the place you’re going. I discovered that for me for a very long time, and I feel possibly for another folks as nicely, we don’t also have a clear definition of what happiness is, or success, or love. And so, I feel an vital start line is to outline what these issues are, these items that we wanna attempt for, after which outline what they really seem like. Some folks have finished this very succinctly. Naval Ravikant, I consider his says, “A match physique, a relaxed thoughts, and a cheerful dwelling.” And that’s his concept of happiness and success. I feel it’s slightly completely different for all of us, however having a transparent, concise concept like that makes it far more attainable. After which we will construct programs and habits round them. This additionally I really feel like helps us to be far more content material and grateful within the second versus striving towards, “I’ll be pleased when…….” which I discussed earlier than, I feel is a lure of the thoughts and sometimes very a lot not true. Naval Ravikant explains his as “Want’s a contract we make with ourselves to be sad till a sure time.” So I discover that having tangible, attainable definitions, after which programs to get there helps guard towards these.

So, all that stated, a few of my experiments and programs for this yr. On The Wellness Mama aspect, I’m going to lastly be going through alone insecurity about being on video and creating extra movies for Wellness Mama that will likely be on social media and likewise accessible on the web site. I’ve at all times most well-liked to jot down and tended extra towards the written phrase however I’ve realized that many individuals want to study by way of video. And I had largely been avoiding this, I feel due to my very own insecurity and never desirous to be on digicam or see myself on digicam. However in going through plenty of my previous trauma and doing the interior work, that’s not a factor I’m as insecure about now. And so I’m excited to truly delve in and get to transform among the content material that I’ve been making for the final 14 years into video. And this, I’ll discuss extra in a minute, but in addition will relate to the curriculum that I’m doing. And I’ll be instructing plenty of the modules of that by way of video.

One other frequent theme for me and is gonna be the identical in 2021 is to do experiments which might be out of my consolation zone. So, inside the final 12 months, I’ve finished issues like karaoke, like taking voice classes, like studying to be the other way up. One of many ones I’m going to be doing in 2021 and that you simply’ll hear extra about quickly is stand-up comedy, which is, in plenty of methods, one of many extra scary issues I can think about as a result of I don’t take into account myself naturally humorous. However I’ve discovered that mothers, usually, we have now many elements of our day by day life that lead in naturally to comedy or which might be comedic in and of themselves. So, I’ve been working with somebody to study this and I’m gonna be…there’ll be a public-facing method wherein I get to confront this concern. I’ll put it that method. And I’ll allow you to guys know what it’s. So you possibly can watch alongside and hopefully be entertained, or if not, at the least heckle me.

I’m excited to announce that someday within the subsequent yr I hope to launch my new e book. The working title is “Zen & the Artwork of Soiled Dishes,” which in the event you’re acquainted, it’s a play on the concept of Zen and the Artwork of motorbike upkeep, which is a e book I loved a very long time in the past. Nevertheless it’s particularly for mothers and for having programs, reoccurring theme for me, I suppose, that reduce by means of the chaos of day by day life in order that we might be more practical, however much less confused. And I hope to have extra particulars for you guys about that quickly once I’m truly finished writing the e book and it’s simply within the technique of getting it to you. So, extra to come back quickly.

I discussed earlier on this episode the concept of the curriculum I’m utilizing with my youngsters. And like I stated, it wasn’t one thing I deliberate to do for an additional decade. However then when digital schooling grew to become a lot extra distinguished this yr, I’ve been scrambling to get it in digital format. And I hope to launch that to you guys in January. So, preserve an eye fixed out. In the event you’re not on my e mail record, you possibly can join it at wellnessmama.com to seek out out when that’s gonna launch. However the curriculum known as Unstitute. And the concept is that it turns conventional schooling on its head. So relatively than being centered on simply e book work and time, and youngsters, like, from a information perspective, it’s a abilities up 80/20 extremely efficient, not even simply environment friendly, however efficient strategy to study, that additionally makes the instructing half a lot simpler. So I stroll you thru constructing a framework for the fundamentals that youngsters truly must know, letting go of the issues they don’t must know, after which constructing an atmosphere that leads itself to creativity and important pondering in areas that they’re interested by. And as a optimistic of this, a extremely optimistic byproduct is it takes a lot much less hands-on time, and youngsters are happier, mother and father are happier, and there’s extra time for downtime or for no matter your loved ones needs to do.

I’ve additionally been working with the Olympians I’m coaching with on a health program that I hope to must you in January as nicely. That is what’s helped me personally enhance my very own health drastically this yr, to the tune of virtually doubling how robust I used to be on most lifts, and getting a lot, a lot, a lot sooner. However on a sensible stage, that additionally led to taking place a number of sizes and having muscle definition for the primary time. And the fantastic thing about it’s it’s centered on what’s, once more, environment friendly and efficient, not simply taking time. So it’s nothing in any respect to do with spending an hour on the fitness center. It’s a brief, intense, however doable program that has outcomes rapidly. So, preserve an eye fixed out for extra details about that. However that’s one in every of my objectives for 2021 as a result of I really feel like a lot of the data for lots of years that I used to be seeing about health, particularly for girls, was not useful or simply flat out improper. And if you apply the concepts of issues like 80/20 and minimal efficient dose, you will get a lot extra finished in a lot much less time, which is a big benefit in the event you’re a mother.

As at all times, I’ve a purpose of studying once more subsequent yr. I at all times attempt to set a purpose of studying 50 books a yr. And I’ll put the record of those that I’ve on my record up to now within the present notes. I’d love suggestions from you guys. And a notice about this, I’ve a philosophy in terms of studying. Books, usually, are the one limitless merchandise on our funds each month. And I typically will purchase a Kindle model and a tough copy. And if I purchase the Kindle model, I ship it to our entire household on Kindle. Sure, we have now a household library, so all people can learn it. And for the children, they get all of the enterprise books and all of the well being books, even when they will not be , that method it’s there in the event that they ever wanna learn it. And I typically additionally get a tough copy, simply because I wish to learn exhausting copy, I like to jot down in them. And I discover I’m more practical once I try this. And I make notes and spotlight. After which I’ve talked about earlier than in my eight guidelines for all times, I exploit the Feynman approach, which is the concept that if you study one thing, in the event you can clarify it to a baby concisely in a method they perceive, then you definately’ve truly realized it. And I attempt to do that on the again cowl of any e book that I learn. So once I learn a e book, on the again cowl, I’ll spend one web page writing out, drawing out, or no matter, the important thing ideas of the e book. Then nearly at all times, if the e book was good, I go it on to another person in my household or a good friend, sometimes to somebody who I feel it might probably profit probably the most, and hope that, like, my notes and the Feynman approach will assist them have higher recall, and assist them learn it as nicely. After which if I ever wanna learn it once more, I’ve the Kindle to learn or I’ll purchase a tough copy and repeat. However I’m a giant fan of passing on books and passing on information. And in order that’s what I do with these 50 books. After which I’ve literal stacks of books, wherever that I’d sit down in my home so I at all times have a spot to learn.

One other one in every of my objectives for 2021 is to be much less scheduled. I, as you might need guessed, am very system-oriented and really scheduled. And I’m making an attempt to be much less so and to have the ability to be extra spontaneous and current, and to reduce work time as a lot as potential. It’s tough with as a lot as I’ve on my plate proper now however that’s one in every of my objectives that I’m working towards or not objectives however programs for subsequent yr, even when, for now, it requires scheduling being unscheduled.

One other focus for me in 2021 is supporting my youngsters’ tasks. It’s been actually enjoyable as they’ve gotten older and thru Unstitute and our deal with entrepreneurship, they’re rising with all their very own pursuits in issues like enterprise and a complete lot of different issues. So I’m making an attempt to be accessible and current to assist them with these items. A number of of them are beginning their very own companies. Now we have a number of of them very interested by chess proper now. And so we’re having time to play with them. For those interested by artwork, with the ability to do artwork with them, persevering with pole vaulting as a household. And I also have a couple who’re interested by studying actual property, and so serving to them determine plans and work towards having an actual property portfolio as they become old. However all these issues take time, so making an attempt to guarantee that I’m current to do these issues.

I additionally at all times yearly attempt to outline some new issues that I’m interested by and that I wish to achieve particular information on. So for final yr, I did voice classes. I did languages in some extent. After which I did a complete lot of analysis on genetics. For 2021, I’m going to get again to taking part in piano, once more, with programs. So I’ll have occasions that I try this and programs that I comply with for piano, archery, and likewise getting again to portray. I wanna paint one thing for each room in my home. And people will likely be enjoyable hobbies which might be additionally a break from work for me. And as a household, we’re additionally engaged on ending our tradition wall, which I’ve talked about earlier than. However it is a wall in our home that has art work devoted to plenty of our household mottos and mantras. And I wanna be sure that we get this completed early within the yr. However among the ones you’ve in all probability heard me say earlier than, you had been made to do exhausting issues. Happiness is a alternative and a talent. Ask higher questions. You possibly can study one thing from everybody. A factor I say to my youngsters on a regular basis, “I like you unconditionally. There’s nothing that you are able to do that may ever lower that or enhance that.” Freedom is present in full private duty. Empathetic listening is a superpower. With nice duty comes nice energy. You possibly can’t be free with out uncertainty. Perfection is achieved, not when there’s nothing extra so as to add however when there’s nothing left to remove, and go to mattress slightly smarter than if you wakened. We additionally added this not too long ago from my good good friend, Tina Anderson, who owns Simply Thrive, the probiotic firm, “Every part will work out completely for me,” which is her motto and we’ve adopted. And from Richard Feynman, “Genius is explaining advanced issues in easy methods.” After which additionally from Naval Ravikant, “All the actual advantages of life come from compound curiosity.” That doesn’t simply apply to cash, as I discussed within the four-hundredth episode, that applies much more to abilities and relationships.

So, that could be a recap of my yr in 2020 and what I’m wanting ahead to once more in 2021. And the questions I’ve for you, and I sincerely would love your enter on, whether or not you wanna reply to an e mail that I ship you or let me know within the present notes at wellnessmama.fm, and for the questions I’d love your solutions to, what’s the very best e book you’ve learn not too long ago? Would you be interested by doing month-to-month experiments, and programs, and challenges with me on completely different subjects? If that’s the case, let me know sure or no. And likewise, when you’ve got particular ones that you’d be interested by discovering out extra about. What’s the largest and most enjoyable factor you might be tackling this yr? And what issues would you most like programs for in your life that I may help with? I’d be perpetually grateful in the event you guys would reply these questions within the present notes at wellnessmama.fm. And you can find all the assets I discussed within the present notes there as nicely. And I do know I say this each time and I imply it each single time, I’m so at all times extremely grateful to you for spending your most respected useful resource, your time with me at this time. And each time that you simply be a part of me on this podcast, I don’t take that evenly. That’s our most respected useful resource, and I’m really, really honored that you simply share yours with me. And I hope that on this subsequent yr and on this subsequent episode, you’ll proceed to affix me on “The Wellness Mama Podcast.”

In the event you’re having fun with these interviews, would you please take two minutes to go away a ranking or evaluation on iTunes for me? Doing this helps extra folks to seek out the podcast, which suggests much more mothers and households may benefit from the data. I actually respect your time, and thanks as at all times for listening.