Baby: Welcome to my Mommy’s podcast.

This episode is dropped at you by Alitura. You’ve in all probability heard me speak about that. It is a skincare firm I like, and it’s based by a pricey buddy 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 part 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 do exactly that. One among my favorites is their face masks. And for those who’ve seen me on Instagram with clay throughout my face and hair, that is probably the one which I’m utilizing. It’s a easy masks that does unbelievable issues for the pores and skin and accommodates dozens of actually, actually useful substances. I discover a giant distinction in my pores and skin tone after I use it repeatedly. 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 pink mild. I simply discover it’s actually, actually useful for my pores and skin. I like all of their merchandise as a result of they use utterly pure substances, and never simply pure however extremely useful substances. Andy goes above and past to guarantee that every part that’s contained in these formulation are so useful for the pores and skin. And his pores and skin is actually a testomony to how properly they work. And I’ve gotten unbelievable suggestions from lots of you who’ve tried these merchandise and cherished them as properly. They’re a lot cheaper than spa variations of skincare merchandise and I discovered that the standard is so, so significantly 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 take a look at their merchandise and discover out all concerning the completely different formulation they’ve by going to alituranaturals.com/wellnessmama. They usually’ve generously supplied a reduction of 20% with the code WELLNESSMAMA, all capital, all one phrase.

This podcast is dropped at you by Wellnesse, my new private care firm that’s based mostly on the recipes I’ve been making at residence in my kitchen for many years. Many “clear” merchandise merely don’t work and that is why I’ve spent the final decade researching and perfecting recipes for merchandise that not solely eradicate poisonous chemical substances however include substances that work higher than their typical alternate options and that nourish your physique from the skin in. I’m so excited to lastly share these merchandise with you and needed to inform you about our model new dry shampoo! It may be used varied methods. You may 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 take care of color-treated hair by not having to scrub as usually. It accommodates 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 may test it out and check out it at wellnesse.com and my tip is to seize a bundle to avoid wasting or subscribe and save as properly!

Katie: Good day, 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 test 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 objective 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 assume I anticipated it to appear like this in January. I actually had different plans than what this yr introduced, and there have been quite a lot 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 via quite a bit this yr. I’m wanting ahead very hopefully to subsequent yr. And I’d love to listen to from you guys on this, as properly. However I needed to only briefly recap a number of 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 discovered this yr and issues I’d like to move on to you guys. After which additionally discuss via my upcoming 2021 experiments, techniques, and favorites, and get your enter on these as properly. As a result of I very a lot consider Wellness Mama as a neighborhood. And your perception is de facto, actually necessary to me.

So, to start, the experiments and highlights of 2020. I spend quite a lot of time on the finish of yearly, planning ahead and creating techniques for the following yr and breaking that into brief, manageable tasks which can 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 properly. 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, shall be spending the at the very 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 do 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 Which 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 typical 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, a number of the experiments, and highlights, and themes have been, for one, a number of household time. I feel this was a typical theme for many people, even when it wasn’t one which we deliberate to have in 2020. However actually, with all of the adjustments that occurred final yr, many people spent way more time at residence than we usually would. And that, in fact, had its ups and downs, I’m certain for all of us as properly. However I attempted to be current and concentrate on the nice issues of that household time and actually spend that point targeted on my children and the entire issues in our life at residence that I wouldn’t have usually had fairly as a lot time to concentrate on. And a technique that we did this was to actually curate our residence setting as a result of we have 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 outstanding focus in our precise bodily setting. So, anybody who visited my residence this yr in all probability noticed piles of books all over the place. I’ll discuss extra about this afterward. However books are the one line merchandise on our finances that doesn’t have a cap. If children wanna learn a e-book, I’ll get it for them. I usually myself get books on each Kindle and arduous copy. And I’ll clarify why afterward about that. However I made certain that there have been many books each on their Kindles and in our residence, and there have been continuously issues to learn. So after we needed to spend extra time at residence, there was at all times type of psychological stimulation simply out there. And it led to much more studying for all of us. And I feel my children, a few of them actually bought into fiction. One among my sons learn, in line 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 targeted extra on enterprise and physics was a enjoyable subject for me this yr and well being books. However we’ve all learn various things, however making the flexibility to learn and study a outstanding focus.

We additionally tried to curate our residence setting to suit our life in different methods as properly. Issues like integrating artwork and health into our residence as these issues have modified. Our native artwork courses bought canceled, gymnastics courses bought canceled. So, I form of turned our home into an exploratory studio for the entire issues that we love. And that’s issues like, now we have 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 additional motion for them. And it’s been superb to see how a lot their stability and their handstand potential 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 via that door, we will all simply hold for a second, which previous podcast visitor, Aaron Alexander, mentioned is a superb factor to do each single day, even for simply three minutes. It’s actually useful in your again and shoulders. In truth, I imagine he quoted a physician of some kind who mentioned 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 front room, a trampoline within the yard, and a slackline. Simply something we might put that basically result in motion as a result of I’m a agency believer that we’re happier as people after we transfer, not train, which has been one in all my classes of this yr. And so attempting to place issues in our method to make that straightforward and enjoyable, versus it being a factor that we had so as to add to our to-do listing. Similar factor with artwork provides, having simply little containers or cups of drawing provides, or ink pens, or no matter it might be, and notebooks all through the home. In order children are sitting, they will simply draw and sketch. And realizing since I’ve had a lot extra time to be current with my children this yr, that they take heed to a few of what I say, however they usually emulate way more of what I do. So after I make the time to sit down down and draw, I usually find yourself with anyplace from three to 6 of the children sitting round me, which is a superb time for dialog. And since we’re all targeted on an exercise and never instantly, like, making eye contact, I discover they have an inclination to open up extra in these type 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 trip a hoverboard or attempting to do handstands, which they’re all nonetheless significantly better at than I’m however I can lastly at the very least do. So it’s been a enjoyable yr of household bonding that manner.

In the identical manner, now we have actually doubled down on training this yr. However I feel quite a lot of you’ll have heard me speak about our various strategy to training. And I take advantage of this yr as a time to actually hone and enhance that as a lot as attainable. 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 the entire 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 college with the thought of going again to the primary ideas and actually breaking down what children must be profitable in life, after which constructing from there. As a result of I actually firmly imagine that the previous script of go to high school and get good grades and also you’ll achieve success in life just isn’t solely outdated, it’s simply blatantly not true anymore. And so I had been constructing this right into a curriculum with the concept that perhaps sooner or later when my children have been all grown, I’d flip it into an precise curriculum for different households, considering that it could be a very long time earlier than digital studying was broadly accepted. And one of many silver linings of this yr is that timeline has now sped up. I’ve heard it mentioned that, in some ways, this yr introduced 2030 to 2020. And we noticed some large technological advances and adjustments that might have taken years and years in different circumstances in society. So for all of the issues that it won’t 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 imagine children are born with that. And that’s what I’ve been utilizing with my children. 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 Yr. However that’s one thing I spent quite a lot 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 children bought into considerably accidentally as a result of it was a simple exercise that occurred to be very near our home. They usually all actually cherished it and took to it, and nonetheless actually adore it. And I, as a byproduct, ended up moving into it as properly. And what’s actually enjoyable about it’s there’s so many metaphors for all times that we’ve been capable of discuss via about arduous 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 ideas, 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 concentrate on 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 objective, primarily for the aesthetic. After all, I needed the well being advantages as properly. However it was to look a sure manner, 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 believed was attainable. So many issues I believed 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 capable of accomplish this yr. And it actually has been an unbelievable trip for me and actually highlights our household motto that we have been made to do arduous issues. And it’s been actually unbelievable to get to try this alongside my children. Full disclosure, I nonetheless can not pole vault as excessive as my seven-year-old can however I like that they’ve all taken to it so properly, and I like that they problem me each single day.

I additionally am a giant fan of attempting to work in, ideally as soon as a month, however at the very least just a few occasions a yr, issues which can be exterior of a consolation zone or which can be large challenges. And one of many enjoyable ones this yr that you simply might need seen me speak about 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 children who’ve Legos. And I believed this is able to be a type of enjoyable method to illustrate the concept that we have been made to do arduous issues and in addition to actually convey that focus to only how unbelievable all of you mothers are. And it was a enjoyable, albeit a little bit 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 for those who wanna learn it.

For me, there have been additionally small victories. So according to the thought of pole vaulting, I was afraid to get the other way up. Like, even in a handstand, I didn’t prefer to even, like, lean over a bar and hold the other way up by my hips. After having children, 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 capable of conquer this yr, which looks like a small victory, I’d assume to lots of people. However for me, that basically was a giant one which opened up a complete lot of latest actions that I can do. I even have talked about my inner journey this previous yr and the previous couple of years. I shared, I imagine it was Episode 309 of this podcast, about my historical past with trauma, and the way I labored via that, and in addition how that led to fairly large weight reduction. And I’ll put hyperlinks to each of these within the present notes as properly. 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 concentrate on.

A theme yearly, however particularly in 2020, and a spotlight for me has been the thought 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 necessary 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 quite a bit tougher however it additionally highlighted simply how necessary it’s. And so, that’s one in all my phrases for the yr for 2021 is as soon as once more neighborhood and one which I’m going to be speaking quite a bit about right here and attempting to actually present assets for as a result of I feel that is vastly, vastly necessary for psychological well being. And I feel it’s gonna develop into much more so. I feel many people are seeing the adverse results of isolation for therefore lengthy. And I feel we must be actually intentional going ahead about constructing neighborhood domestically as a result of it’s not a factor that occurs inadvertently anymore. It’s one thing now we have to be intentional about. And so this shall be very a lot a spotlight for me going ahead, each in supporting you all in doing that in your native areas and in addition in my very own space, persevering with to construct a neighborhood. We’ve truly been engaged on constructing a neighborhood targeted on entrepreneurs and well being and wellness in our personal space. And in order that’ll catch the attention of me domestically as properly.

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 turned 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 thought of 80/20 and creating techniques which can be repeatable, to health. And I did quite a lot 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 adjustments in my very own power and in my physique from doing that, and in addition my very own potential, how way more comfy I really feel in my physique, and the way way more in a position I really feel to do issues, which appears to be more and more necessary as my children grow old and may all soar larger and run sooner than me. I’m gonna be capable to sustain with them and now I’ve to truly practice for that. So, extra on this in a minute, however I’ve a particular useful resource associated to this that I’ve been serving to work on that I’ll have for you guys quickly.

And I noticed additionally I by no means had closed the loop on this one. I discussed on Instagram, that I had achieved one of many extra, I feel I worded it probably the most troublesome factor I had achieved 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 manner that they put frog venom into your lymphatic system via the pores and skin. And it results in a really fast lymphatic detox and another advantages as properly. There’s quite a lot of peptides current within the frog venom, they usually have a really dramatic affect on the physique, together with short-term vomiting. However quite a lot of stuff past that. So, I’m gonna interview the practitioner who does Kambo, and who I did that with, for lots extra data. I do know that’s a fairly excessive one to only throw on the market at excessive stage. However I needed to at the very least point out it in a little bit extra element since I had mentioned 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 shall be explaining extra about that quickly.

On this podcast yearly, I additionally love to speak via a number of 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 listing 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 assessments earlier than and after, and tried to actually take a look at a number of the concepts in these research and meta-analyses about sauna use to see what sort of impact we might see. And it was actually profound that even within the span of 30 days, we noticed adjustments that have been measurable in our lab measurements from doing what was thought of the medical dose, which was something over 20 minutes at 170 plus levels at the very 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 instantly. However it’s a a lot cheaper close to infrared sauna. And the benefit there’s 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 all types 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 for those who guys have an interest. I feel that’s a extremely good choice for lots of people who’ve been unable to actually strive sauna earlier than due to budgetary constraints.

In keeping 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 concentrate on electrolytes and mineral replenishment. For a very long time, I feel salt was wrongfully vilified. And I feel we’re seeing the analysis to vary that now. Persons are nonetheless hesitant or don’t actually know easy methods to reverse that. And I feel LNMT is a superb sensible product for doing that. And I additionally discover it crucial after sauna use. I’ll put a hyperlink to that within the present notes as properly. However it’s principally an electrolyte packet you could add to water and it’s sugar-free, dye-free, all-natural, and I seen a extremely large distinction after I eat that repeatedly.

One other pattern for me proper now, personally, I’m within the recipe testing part for the weblog for subsequent yr, and I’m mildly obsessive about Korean meals. I supply quite a lot of Korean meals within the New Yr, together with some very easy one-pan meals which can be budget-friendly and which can be actually, actually flavorful you could make actually rapidly at residence.

One other pattern I’m seeing and I’m gonna share extra about quickly is, in relation to group and productiveness, utilizing techniques and apps. And one which I’m utilizing quite a bit proper now is named Notion. I’ll guarantee that’s linked within the present notes as properly. However I take advantage of it for monitoring issues like my MITs, that are my most necessary duties for every day, my long-term techniques and objectives, any tasks that I’m engaged on. I simply did a podcast that can air quickly about easy methods to use Notion, particularly as a mother, for the entire issues that now we have to maintain up with. And I’ll share a number of the ways in which I do it as properly. However I discovered {that a} actually, actually useful software.

I’ve been doing quite a lot of analysis as properly within the space of genetics. And I’ve talked about this on a number of podcasts however I needed 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. If you happen to haven’t achieved it, I’ll put that hyperlink within the present notes. However they offer you a particularly complete report of all of the diet way of life components associated to your particular genes. And I’ve discovered some actually useful data in there that basically helped my well being, an instance being I’ve quite a lot of genes that depend upon choline. And I want extra choline than the typical individual. But additionally, as a consequence of just a few IgG components, I can’t eat eggs very simply. I can typically eat duck eggs, however I can’t eat rooster eggs. And so, I’ve a tough time getting dietary choline. Simply including a pair dietary supplements of choline drastically modified my vitality ranges and the way I felt. So some small ideas from that basically had a dramatic affect on my life.

I’ve large been a giant fan this yr, I feel this shall be a seamless well being pattern, the flexibility to make use of knowledge and quantify ourselves to determine what’s gonna work finest for us. I’ve talked quite a bit about personalization and individualization in relation to well being, and about how on the finish of the day, we’re every our personal main healthcare supplier. And I feel we lastly are beginning to see the entire instruments which can be gonna make this extraordinarily straightforward, 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 properly. However it’s a monitor you put on for 2 weeks on the again of your arm, and it allows you to see your glucose response to every part you eat and to issues like train, and stress, and sleep. And that was actually, actually useful for me, even simply carrying it for a few weeks of dialing in what meals my physique likes and didn’t like. And I’ll be certain that I hyperlink to the put up about how I take advantage of that as properly. However that was a extremely useful quantification software for me.

On a product stage, I feel issues which can be going to proceed as developments and that I’m personally loving are olive oil. I’m gonna shout out to my buddy Tony Kasandrinos’ firm, Kasandrinos Olive Oil. They’re by far my favourite. They’ve some superb reductions, particularly for those who subscribe, which I do, and I’ll put that hyperlink within the present notes as properly. However I feel olive oil is without doubt one of the few meals that nearly the entire 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 after I do this. Additionally, after I’m not getting sufficient energy, and I have to sustain with my exercises, I’ll add additional 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 common with the thought of the Mediterranean food regimen. And I see only a few sources that declare that olive oil just isn’t wholesome, however I feel that is one that the majority philosophies agree on and I feel we’re going to see growing consciousness about it.

One other firm I like that I’ll share a reduction for is named Simply Thrive. They usually have two explicit dietary supplements. They’ve quite a bit 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 children. Their probiotics are distinctive as a result of they’re shelf-stable and warmth secure. 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 children. And the thought being if you need 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 every day and had been giving my large children. And I seen quite a lot of profit from that one as properly. So, I’ll hyperlink to each of these within the present notes.

One other pattern for me that I’ve been turning to quite a bit, a buddy of ours or our mates truly, Chas and Autumn, they personal an organization known as Paleovalley, they usually have naturally fermented beef sticks that as a result of they’re naturally fermented are additionally a supply of probiotics. They usually’re an incredible supply of fast protein. I’ve talked quite a bit concerning 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 certain. They’ve a reduction as properly. So I needed to spherical up a few of these reductions and embody them for you guys within the present notes so you could find 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 basically assist focus and focus. I’ve been experimenting with quite a lot 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 day-after-day. As I discussed, I don’t take something day-after-day however I are inclined to stack these, particularly on days after I have to work and actually discover clear, focus, and don’t fatigue or get drained after I’m on these. And I feel we’re gonna proceed to see analysis and anecdotal proof about nootropics. Like every part, I feel that is an space we every must experiment as a result of I discovered that lots of the generally really helpful ones made me actually jittery. However after 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 objective to learn at the very least 50 books. And I did that this yr. And I learn fairly a bit. And I’ll simply spotlight just a few of those I’d truly advocate from the e-book listing that I learn this yr. I’ll additionally put up the start of my e-book listing for subsequent yr within the present notes. So, if any of you guys wanna learn alongside with me or you probably have 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 usually 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 advocate, not essentially as a result of I agree fully with any of them however as a result of they made me assume. So, once more, I’m not selling these as I 100% agree with them, simply books that led me to assume fairly a bit. There’s one known as “The Holographic Universe.” This was really helpful by podcast visitor, Shawn Wells. And I believed it was a extremely thought-provoking take a look at a complete lot of subjects, however particularly some concepts concerning the mind. And I’ll depart it at that. I’m curious if any of you could have learn it, what your take is. I positively assume 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. If you happen to aren’t acquainted with him, he’s fascinating and he has a weblog you could learn. I’ll hyperlink to that within the present notes as properly. However I like to recommend this e-book as properly. He goes via key ideas like screening, accessing, filtering, and principally type of broad concepts and the way they’re shaping and affecting our future. I believed this was actually thought-provoking, and it modified the best way, as an illustration, I used to be occupied with redesigning The Wellness Mama weblog, simply to make it extra user-friendly with the best way that our brains are actually processing data. However it additionally was actually thought-provoking as a mother or father 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 advocate, “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 after I talked about my psychological fashions and guidelines for all times, however I’m a giant fan of quite a lot of his work, and “Poor Charlie’s Almanac” has quite a lot of it in a single place. He has concepts, like in any subject, know the opposite facet higher than they do. So for those who’re gonna have an opinion, know the opposite facet of that opinion higher than somebody who disagrees with you. Earn the fitting to have that opinion. He’s additionally large on issues like checklists and techniques, which I very a lot am as properly, and issues like understanding your circle of competence and staying inside it. And he has easy concepts which can be very profound, like persons are usually extra profitable by merely attempting to keep away from being silly than by attempting to be actually, actually clever. And as an illustration, with circle of competence, understanding what you don’t know is extra helpful than being good. So he takes an alternate strategy to quite a lot 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 children is “Certainly You’re Joking, Mr. Feynman!” It’s by and a couple of Nobel Prize-winning physicist, Richard Feynman. And it’s quite a lot of simply humorous tales about his life, however it actually highlights his mind-set and the way a lot he thought in a different way than quite a lot of us. And I discovered it actually simply a captivating learn. And likewise, I used to be capable of pull some type of new methods and approaches of considering via 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 fairly straightforward learn.

There’s a e-book known as “Pores and skin within the Recreation: Hidden Asymmetries in Every 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 a number of the core concepts on this e-book are issues like, truly do issues, don’t speak about them. I like his thought of ditching the golden rule, which I’m certain you realize, however treating others the best way you need them to deal with you and as a substitute, 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 believed that was a extremely fascinating reframe as a result of once you keep in mind individuality and love languages, usually the best way we wanna be handled just isn’t the best way that others want or need to be handled. But when we keep away from treating others the best way we might not wanna be handled, there appears to be extra universality within the adverse than within the optimistic. So if we will simply keep away from doing issues that, like, are dangerous or adverse towards different folks, that’ll usually get us quite a bit farther than attempting to anticipate and determine how they wanna be handled, which is probably going usually 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 properly. I like all of his work. “Fooled by Randomness” talks about issues like how life isn’t truthful, which makes the rewards of continued effort disproportionately large. And this can be a idea that my children hear me lecture about every time they complain that life just isn’t truthful. And it’s a very good 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 techniques for making that be just right for you versus towards you, after which easy methods to know issues like easy methods to use randomness to your benefit. So principally, easy methods to use it for good when it’s innocent, but additionally use stoicism or your personal psychological vitality to deflect it or not give in to it when it’s dangerous. So, type of books throughout the spectrum there. Would love to listen to any e-book suggestions, like I mentioned, that you simply guys have. These have 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.

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I’m wanting ahead to 2021. So I’ve talked about earlier than, I don’t make resolutions and I don’t even focus fully on objectives anymore simply because these are very…I really feel like resolutions are very black and white, and result in that mindset of for those who deviate or break from it as soon as, it makes it simpler to only hand over altogether. And I discovered, at the very least for me, that I’m way more motivated by experiments and techniques than by objectives and resolutions. In order that’s what I concentrate on.

Among the developments of that that I’m specializing in this yr. So, one widespread one for me is to repeatedly query and consider every part I feel I imagine, according to Charlie Munger’s thought of incomes the fitting to have an opinion. So I’ve made my listing 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 listing of issues I imagine 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 appropriate and I problem myself, I’ve solely truly discovered the opposite individual’s…or the opposite facet higher, which hopefully offers me extra empathy and understanding for that facet. And if I used to be improper, hopefully I determine that out. So I’ll hyperlink to my listing there. However that’s one in all my recurring experiments is to problem myself on issues that am comparatively sure I imagine to be true.

The explanation I concentrate on techniques for the remainder of these, as a substitute of objectives or resolutions, is type of an thought from Scott Adams, who’s the illustrator-writer of “Dilbert.” And he mentioned, “Arrange techniques and never objectives.” And I’d add experiments simply because these are enjoyable. However principally, I simply type of use that reframe. So, as I’m wanting ahead to the New Yr, on all these completely different ranges, as a substitute of simply setting a objective of I need to do no matter this one tangible factor is, organising techniques which can be repeatable, that can ultimately nonetheless result in that very same end result however then the main target is on the system, not the objective, which is a way more optimistic suggestions loop as a result of a system is repeatable, and infrequently a every day motion, versus a objective being a factor that occurs solely as soon as.

One factor I feel is necessary to notice right here, earlier than you possibly can arrange these experiments or techniques, you need to outline the place you’re going. I discovered that for me for a very long time, and I feel perhaps for another folks as properly, we don’t also have a clear definition of what happiness is, or success, or love. And so, I feel an necessary start line is to outline what these issues are, these items that we wanna try for, after which outline what they really appear like. Some folks have achieved this very succinctly. Naval Ravikant, I imagine his says, “A match physique, a relaxed thoughts, and a contented residence.” And that’s his thought of happiness and success. I feel it’s a little bit completely different for all of us, however having a transparent, concise thought like that makes it way more attainable. After which we will construct techniques and habits round them. This additionally I really feel like helps us to be way more content material and grateful within the second versus striving towards, “I’ll be glad when…….” which I discussed earlier than, I feel is a lure of the thoughts and infrequently very a lot not true. Naval Ravikant explains his as “Need’s a contract we make with ourselves to be sad till a sure time.” So I discover that having tangible, attainable definitions, after which techniques to get there helps guard towards these.

So, all that mentioned, a few of my experiments and techniques for this yr. On The Wellness Mama facet, I’m going to lastly be dealing with by myself insecurity about being on video and creating extra movies for Wellness Mama that shall be on social media and in addition out there on the web site. I’ve at all times most well-liked to write down and tended extra towards the written phrase however I’ve realized that many individuals desire 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 dealing with quite a lot of my previous trauma and doing the inside 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 a number of the content material that I’ve been making for the final 14 years into video. And this, I’ll speak about extra in a minute, but additionally will relate to the curriculum that I’m doing. And I’ll be educating quite a lot of the modules of that by way of video.

One other widespread theme for me and is gonna be the identical in 2021 is to do experiments which can be out of my consolation zone. So, throughout the final 12 months, I’ve achieved 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 quite a lot of methods, one of many extra scary issues I can think about as a result of I don’t contemplate myself naturally humorous. However I’ve discovered that mothers, normally, now we have many facets of our every day life that lead in naturally to comedy or which can 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 manner during which I get to confront this concern. I’ll put it that manner. 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 very 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 for those who’re acquainted, it’s a play on the thought of Zen and the Artwork of motorbike upkeep, which is a e-book I loved a very long time in the past. However it’s particularly for mothers and for having techniques, reoccurring theme for me, I assume, that lower via the chaos of every day life in order that we may be more practical, however much less burdened. And I hope to have extra particulars for you guys about that quickly after I’m truly achieved writing the e-book and it’s simply within the strategy of getting it to you. So, extra to return quickly.

I discussed earlier on this episode the thought of the curriculum I’m utilizing with my children. And like I mentioned, it wasn’t one thing I deliberate to do for one more decade. However then when digital training turned a lot extra outstanding this yr, I’ve been scrambling to get it in digital format. And I hope to launch that to you guys in January. So, maintain a watch out. If you happen to’re not on my e-mail listing, you possibly can join it at wellnessmama.com to seek out out when that’s gonna launch. However the curriculum is named Unstitute. And the thought is that it turns conventional training on its head. So relatively than being targeted on simply e-book work and time, and youngsters, like, from a data perspective, it’s a abilities up 80/20 extremely efficient, not even simply environment friendly, however efficient method to study, that additionally makes the educating half a lot simpler. So I stroll you thru constructing a framework for the fundamentals that children truly have to know, letting go of the issues they don’t have to know, after which constructing an setting that leads itself to creativity and significant considering in areas that they’re concerned with. And as a optimistic of this, a extremely optimistic byproduct is it takes a lot much less hands-on time, and youngsters are happier, dad and mom are happier, and there’s extra time for downtime or for no matter your loved ones desires 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 properly. 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 targeted 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 gymnasium. It’s a brief, intense, however doable program that has outcomes rapidly. So, maintain a watch out for extra details about that. However that’s one in all my objectives for 2021 as a result of I really feel like a lot of the knowledge for lots of years that I used to be seeing about health, particularly for ladies, was not useful or simply flat out improper. And once you apply the concepts of issues like 80/20 and minimal efficient dose, you will get a lot extra achieved in a lot much less time, which is a big benefit for those who’re a mother.

As at all times, I’ve a objective of studying once more subsequent yr. I at all times attempt to set a objective of studying 50 books a yr. And I’ll put the listing of those that I’ve on my listing thus far within the present notes. I’d love suggestions from you guys. And a word about this, I’ve a philosophy in relation to studying. Books, normally, are the one limitless merchandise on our finances each month. And I usually 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, now we have a household library, so everyone 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 manner it’s there in the event that they ever wanna learn it. And I usually additionally get a tough copy, simply because I prefer to learn arduous copy, I like to write down in them. And I discover I’m more practical after I do this. And I make notes and spotlight. After which I’ve talked about earlier than in my eight guidelines for all times, I take advantage of the Feynman approach, which is the concept that once you study one thing, for those who can clarify it to a baby concisely in a manner they perceive, then you definately’ve truly discovered it. And I strive to do that on the again cowl of any e-book that I learn. So after 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 move it on to another person in my household or a buddy, sometimes to somebody who I feel it could 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 properly. 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 data. And in order that’s what I do with these 50 books. After which I’ve literal stacks of books, anyplace that I’d sit down in my home so I at all times have a spot to learn.

One other one in all 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 attempting to be much less so and to have the ability to be extra spontaneous and current, and to attenuate work time as a lot as attainable. It’s troublesome with as a lot as I’ve on my plate proper now however that’s one in all my objectives that I’m working towards or not objectives however techniques for subsequent yr, even when, for now, it requires scheduling being unscheduled.

One other focus for me in 2021 is supporting my children’ tasks. It’s been actually enjoyable as they’ve gotten older and thru Unstitute and our concentrate on entrepreneurship, they’re rising with all their very own pursuits in issues like enterprise and a complete lot of different issues. So I’m attempting to be out there and current to assist them with these items. A number of of them are beginning their very own companies. We have now a number of of them very concerned with chess proper now. And so we’re having time to play with them. For those concerned with artwork, with the ability to do artwork with them, persevering with pole vaulting as a household. And I also have a couple who’re concerned with studying actual property, and so serving to them determine plans and work towards having an actual property portfolio as they grow old. However all these issues take time, so attempting 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 concerned with and that I need to achieve particular data 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 enjoying piano, once more, with techniques. So I’ll have occasions that I do this and techniques that I observe for piano, archery, and in addition getting again to portray. I wanna paint one thing for each room in my home. And people shall be enjoyable hobbies which can 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 this can be a wall in our home that has art work devoted to quite a lot of our household mottos and mantras. And I wanna be certain that we get this completed early within the yr. However a number of the ones you’ve in all probability heard me say earlier than, you have been made to do arduous issues. Happiness is a selection and a ability. Ask higher questions. You may study one thing from everybody. A factor I say to my children on a regular basis, “I like you unconditionally. There’s nothing that you are able to do that can 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 may’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 a little bit smarter than once you awakened. We additionally added this not too long ago from my good buddy, Tina Anderson, who owns Simply Thrive, the probiotic firm, “All the pieces 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 perfect e-book you’ve learn not too long ago? Would you be concerned with doing month-to-month experiments, and techniques, and challenges with me on completely different subjects? In that case, let me know sure or no. And likewise, you probably have particular ones that you’d be concerned with discovering out extra about. What’s the largest and most fun factor you’re tackling this yr? And what issues would you most like techniques for in your life that I can assist with? I’d be eternally grateful for those who guys would reply these questions within the present notes at wellnessmama.fm. And you will see the entire assets I discussed within the present notes there as properly. 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 precious useful resource, your time with me right this moment. And each time that you simply be a part of me on this podcast, I don’t take that flippantly. That’s our most precious 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 hitch me on “The Wellness Mama Podcast.”

If you happen to’re having fun with these interviews, would you please take two minutes to go away a score or evaluate on iTunes for me? Doing this helps extra folks to seek out the podcast, which implies much more mothers and households may benefit from the knowledge. I actually admire your time, and thanks as at all times for listening.