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930: My Morning Routine for Energy, Focus, & Hormone Health (Solo Episode) – Wellness Mama
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Many years ago I shared a blog post on what my morning routine looks like. While my mornings used to involve things like taking care of toddlers and babies, it’s evolved a little since then! In this episode I get into the nitty gritty details of what my current morning routine looks like and the reasons behind why I do what I do.
Of course, this will look a little different for each person. We all have different health concerns, lifestyles, and family situations. However, many of these health habits are things that I feel like across the board are generally helpful for most people.
It starts with what I do (and don’t do!) as soon as I wake up and how my morning flows into the rest of my day. I’ve really found that having a solid morning routine sets me up for a more successful day. I also feel much more centered mentally and physcially and ready to tackle the day.
Give this episode a listen and see if there are any supplements or routines you’re interested in learning more about adopting for yourself. I’d also love to hear if you’re already doing any of these things, or if there are other things in your morning routine you’ve found very helpful.
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Katie: Hello and welcome to the Wellness Mama Podcast. I’m Katie from wellnessmama.com, and this solo episode is going to briefly delve into the topic of morning routine, and I will share some of my own personal morning routine as a starting point for inspiration in case these are already things that you do or that you’ve been wanting to try.
And I’ll explain how each of these pieces became part of my morning routine and the effects that I’ve noticed personally. Again, as always, this is just for inspiration and information, never for comparison and never prescriptive or medical advice. I’m just sharing what has worked for me and would love to hear your feedback of what your morning routine looks like as well.
I’m gonna take you through the behind the scenes of my actual morning routine, and especially what I actually do before I touch a screen or have a sip of coffee. To me, mornings really are sacred. They’re not about hitting the ground running or about discipline or hustle. They are really for me about setting the tone for my whole day and about ease, energy and sovereignty.
Again, this is not prescriptive. This is just what has worked for me and why. If you’ve listened for a while, I’m sure you’ve heard me talk about this before, but one of the first things I do before anything else, before work, before text, before coffee, only do I hug my kids or talk to them first. It’s sunlight and minerals.
So this one is wonderfully inexpensive and free and very easy to implement. And a lot of us, I feel like, have trouble making this a habit, and I think it can be one of the most transformative things when we really make this a habit. So my personal routine is to step outside as soon as possible after waking, barefoot as if possible, and within 30 minutes of waking up at least, and just spend time outside with the natural light.
I also during this time often hydrate with a quart size mason jar of water that sometimes has salt in it, sometimes has minerals in it. Kind of whatever my body needs. And this is a big and important step. I think if my encouragement to you would be, if you haven’t experimented with this one, I feel like it’s one of the few things that is universally beneficial.
I’ve had guests before talk about the many multifaceted benefits of sunlight and how it is so different than artificial light, and we know there’s tons of data to back this up. The importance of natural light for circadian rhythm. And especially this morning sunlight piece because early sunlight within that first 30 to 60 minutes of waking helps really regulate your body’s melatonin and cortisol rhythms.
There’s been a lot of talk about cortisol recently. I’ve had guests explain that it’s not that we wanna just continually lower our cortisol. Cortisol is there and it serves a purpose, but we do wanna support the correct rhythm of cortisol. And light is a tremendous signaling cue for doing this. There’s studies on this that morning light exposure improves sleep, mood, and metabolic function.
And we know that many people in the modern world have at least one marker of metabolic dysfunction. And this is an entirely free step that we can do that helps support our body’s natural cortisol rhythms. And again, it’s the important factors are as soon as possible after waking up or after the sun rises, if you wake up before the sunrise.
And ideally while hydrating because we also lose a lot of hydration while we are sleeping. This also helps with something called the cortisol awakening response or CAR, which our cortisol is meant to spike in the morning naturally. And sunlight helps support this staying in balance when we don’t hijack it with immediate screens or stress first thing.
So you’re syncing your body with the rhythms of nature and with your natural hormone cycles, you’re supporting what it already does naturally. This is more of a bio harmonizing than a biohack because it’s working with the body’s natural rhythms. And I personally feel like minerals in this window are also really helpful and kind of an added benefit for cellular hydration. Because after eight hours of sleep, hopefully we’re getting eight hours of sleep, we actually lose hydration and minerals while we are sleeping through our breath.
This is why if you weighed yourself right before sleep and right when you woke up, there would often be a small weight difference. It’s actually from the hydration loss while we are sleeping, and this is a normal and natural process. And being aware of it, we can be intentional about rehydrating and getting that hydration in our body along with the light cues first thing.
I’ve talked a lot about kind of key minerals. I think a lot of minerals are important and we statistically aren’t getting enough of many of them. But the big ones I try to focus on in the morning are magnesium, sodium, and potassium. And I will do this in various ways, depending on the day.
So I often sleep with at least one jar, if not two mason jars on my nightstand. One will usually have salt water in it and one will have Beam Minerals, which are fulvic and humic minerals. And I find I want different amounts of different ones on certain days. I also often when I wake up, take Magnesium Breakthrough, and as I’ve explained before, I’m a little bit of an odd case when it comes to magnesium, because I’m an inverse modulator. So I feel better when I take it in the morning. Many people benefit from taking it at night right before sleep. This will be a place of experimentation, but many of us are statistically depleted in these key minerals, especially sodium and magnesium.
And so I find I feel much more energetic when I get these minerals and that sunlight first thing in the morning. And as someone who used to thrive on and really run on stress hormones, didn’t have my cortisol and rhythm. In fact, about 10 years ago when I did a cortisol test, it was almost entirely reversed of the optimal rhythm.
I feel that this morning light exposure and the minerals first thing are two really big, supportive safety cues that I can give my body. And so for this reason, these are kind of my non-negotiables when it comes to the very first thing in my morning routine. I also like to spend time on kind of body supporting things, and especially oral health supporting things first thing in the morning.
So I like to say I detox my mouth before I detox my inbox. And I’ll link to posts I’ve written about these different things, but a few things that I almost always do in my morning routine are to oil pull with coconut or sesame oil for about 5 to 10 minutes. This can also be done while outside in the sun, and I often do this outside so that I can then spit out the oil outside and not put it down a drain.
It’s an important reminder if you do oil pulling, drains don’t like the buildup of oil over the long term. So either spit in the trash, in a jar that you’ll eventually throw away, or outside. And oil pulling has a lot of potential benefits. I find my teeth just feel cleaner and look better when I do this regularly, and it can be really helpful in supporting the oral microbiome.
If you’re not familiar with this practice, it’s kind of an ancient one, and it simply involves, as you might guess, just putting a small amount of whichever oil you’re gonna use, ideally organic and cold pressed, and swishing it for a few minutes. I do it less often, but you can also do this with castor oil if you are a castor oil fan.
After oil pulling, I swish and rinse my mouth out with salt water. And then I use a tongue scraper from Wellnesse. I’ll link to that in the show notes as well, but there’s some evidence that doing regular tongue scraping can support not just having good breath, but also gut and immune health because of the connection of the oral microbiome to the rest of our microbiome.
I also, in the morning before eating and drinking anything but water, like to brush and floss with non-toxic oral care. And I got to help formulate the products for Wellness, so I will link to those in the show notes. But those are kind of part of my morning oral care routine. And why I feel this piece is important and what I’ve noticed is, the mouth is somewhat a mirror to the microbiome. And we know a lot about our gut microbiome. We hear that talked about a lot. We don’t talk as much about the oral microbiome, but that’s actually one of the key places that the microbiome starts. We also have a skin microbiome. We have more bacteria than human cells, we’re bacterial organisms. And oral bacteria can have a direct impact on heart health, brain health, and even hormone signaling.
So this one, while I feel like it can often be overlooked, is actually one lever we can pull that can have a pretty big impact on health. And the studies on oil pulling are pretty limited. I’ve had holistic dentists tell me that it’s generally considered a safe practice, so I feel that for me personally, the benefits outweigh any lack of data or any risk.
Some small studies show that oil pulling regularly can reduce oral bacteria, inflammation, and even help with bad breath. There’s also some evidence that might help with things like biofilms and reduce the instance of cavities, which makes sense to me because those are also microbiome dependent. And cavities are often connected with an imbalance of the strep mutants bacteria that’s linked to cavities.
Gingivitis has its own categories of bacteria that in all those cases, are interrupting the oral microbiome. The evidence on tongue scraping is also pretty interesting. It can remove overnight buildup of dead cells, bacteria, and toxins on the tongue. And this is an Ayurvedic practice that’s been recommended and been practiced for over 3000 years.
So these are not new things, and to me, they’re very natural and health supportive things that seem to carry very low risk.
I also take certain supplements first thing in the morning on an empty stomach for the best absorption. When I was healing from thyroid conditions, I took my thyroid medication first thing in the morning on an empty stomach. And now that I no longer take that, I use that same window to get some things that I really wanna make sure I get in my body early. One of these is magnesium. I’ve talked a lot and written a lot about the importance of magnesium. I think especially for women, this can be really helpful a lot of the time. And we have hundreds of things in our body that depend on magnesium for proper functioning and most of us are not getting enough.
I like to take a broad spectrum magnesium. So my most common one that I take is called Magnesium Breakthrough, which I will also link to in the show notes. And I find that I seem to get the most impact from this and feel the benefits when I take it on an empty stomach. So this can also be an empty stomach at night.
The three supplements that I’m gonna talk about in this particular part, I take on an empty stomach, either in the morning or at night or both, since I often find like I do better when I get more of them. And I have noticed in particular these three, as I’ve dialed them in over time, seem to improve my resting heart rate and my HRV. So even on nights when I don’t get as much sleep as I’d like, like when I have to get up early for kids’ track meets, if I take these supplements in the morning and at night, often, I seem to still have pretty good sleep scores and good metrics, even if my total sleep is minimized.
So the three that I take most often are Magnesium Breakthrough, Masszymes, and different forms of enzymes. I actually rotate a lot. I rotate Masszymes. I rotate other forms of protolytic enzymes and I sometimes take one called Dissolve it All, which I think was helpful for me in getting rid of thyroid nodules.
That’s entirely anecdotal data, but I feel like that combination was really supportive. And the last one is called Pectasol, which is modified citrus pectin. And I had a podcast guest, Dr. Isaac Elias, who came on. He wrote a book called The Survival Paradox, where he explains about an inflammatory marker in our body known as Galectin-3, and how modified citrus pectin can help remove excess Galectin-3 in the body.
His research is much in the cancer world, but I found this is helpful anytime there’s inflammatory conditions going on. So for me, it was experimenting with that for my own autoimmunity, which is now as I recently explained in a podcast no longer present for me. And I feel like anytime there’s inflammation…
So I actually take Pectasol relatively often. There’s some fascinating research on it and I feel like it’s also a relatively safe supplement that has been helpful for me. Of course, with any supplements, I definitely recommend, especially if there’s any health condition, always talk to a qualified practitioner who can be walking hand in hand with you.
On this journey, I went through a lot of years of experimentation, of taking many supplements, without the data to understand or like really tracking what was happening. And I think a qualified practitioner can be a tremendous partner on this journey. And here’s why I feel like these in particular are most helpful first thing in the morning. We know that we need magnesium.
Some estimates, say 300 others say upwards of 600 enzymatic reactions in the body. And we know that the vast, vast majority of people are deficient. It’s also a relatively safe supplement to take in that the body will usually get rid of any excess without a problem. And magnesium in particular, it’s incredibly well researched, but supports the stress response, supports muscle function.
It supports our detox pathways, our nutrient absorption. I notice the biggest difference when I do this regularly in my stress perception and how I feel, as well as in my sleep quality. Now, enzymes are a whole category in and of themselves, and I might do a whole podcast on these one day just talking about enzymes.
They can be used in a lot of different ways. I do feel they were helpful for me in dealing with and reversing autoimmune disease, and they seem to have different benefits depending on when and how they’re taken. So I’ve noticed when I take them with food, that’s when they’re said to be able to help with nutrient absorption, and digestion of food, and proper assimilation of nutrients.
They seem to serve a little bit different of a purpose when taken on an empty stomach. And the reason I often take these first thing in the morning is when they’re not being used to digest food, there’s some evidence that they can help break down inflammatory proteins and support immune modulation. So this is why I looked into them for autoimmune disease and why I feel like they were helpful.
And then Pectasol in particular, especially on an empty stomach, when it’s not being interrupted by digestion and food processing. It’s shown, there’s clinical studies on this, and again, I’ll link to that episode if you wanna get into the weeds of it. But they’re shown to be able to help bind to heavy metals, to remove environmental toxins, and then especially to target that protein called Galectin-3, that seems to have an inflammatory effect on the body.
Now another thing I’ve added in more recently in the past few years as an actual regular habit is some form of movement or lymphatic support. So I try most days before I consume anything like food, content, work, or caffeine to move my body gently. This is not my workout, this is not exercise, but just gentle movement to get the body more awake, to encourage natural lymphatic movement, blood circulation, and to help hydration as I get that gentle movement. So some of the things I do in this category in the mornings are things like rebounding, sometimes gentle lymphatic drainage, opening lymphatic pathways, especially these ones on the collarbone.
I’ll pump those and other lymphatic spots on the body and do either dry brushing or lymphatic massage. Sometimes I do fascia work or sound therapy or go for just a 10 minute walk. All of those are ways to signal our body that we’re awake, to get blood flow moving and to kind of address that lymph side, which is also something that we see statistically as kind of a bigger thing in modern society when a lot of us aren’t moving as much.
And here’s why I have found these helpful. So our lymphatic system is kind of like our drainage system. It’s like the output system of the body. And since it doesn’t have a pump, like the heart, like our blood is circulated by our heart, but our lymphatic system doesn’t have a pump, so it needs movement to flow.
So this can be things like rebounding is specifically recommended often for lymphatic flow. It can be things like my friend Hunter’s controlled articular rotations or CARs, which is a very gentle mobility sequence for the body that takes 10 to 15 minutes. Or it can be just any kind of movement, like walking.
Walking is incredible for lymphatic health and most of us can benefit from doing more walking than we are currently doing. As I also talked about in another recent solo episode that I will link to. So these morning movement activities can really help support the body’s natural detox pathways, lymphatic flow, immune health, and circulation.
There’s also the whole episode, or the whole topic of fascia and I find this fascinating. I don’t know as much about the topic of fascia, but it’s something I’ve been researching. And light movement in the morning can help reset the body’s sort of emotional posture. I’ve talked about the book before, The Body Keeps the Score. We know that emotions can sometimes get kind of stuck in the body or stored in the body in different ways. And this gentle morning movement helps the fascia. Fascia’s very movement dependent. It’s actually very hard to affect in other ways, but proper movement patterns and fascial movement can be really helpful, especially in the morning. And as a bonus here when we get gentle movement, that can help with the cortisol balance issue I talked about earlier and as a source of dopamine, which is our motivation hormone. I find that for me, moving early in the morning helps me feel like I’m in my body, not just in my head. And before the world tries to pull me out of my body and into my head, it’s really helpful to center.
Another morning thing I do, this is after the sunlight, the hydration, the supplements, and some form of gentle movement, is to try to get 40 grams of protein and some amount of fiber before anything else goes in my body like caffeine or supplements. And this, I feel like when I made this a habit, made a huge difference in my energy, my focus, my blood sugar.
I feel like it was even very hormone supportive. And I find for me personally, again, experimentation required for all of us, that whole food sources of protein first thing in the morning seem to be the most effective for those factors for me. So these are often things like eggs, grass fed meats, seafood, kind of whole food sources.
And then I will sometimes also add in a smoothie that might have some form of protein powder, like either a beef isolate protein or a whey protein as well as collagen. There’s a study that came out very recently that showed that adding collagen when we take protein powder, and especially in the post-workout window, can help improve muscle protein synthesis.
And I feel like collagen is also supportive in other ways as a rich source of proline and glycine. When I drink coffee, I often add collagen to my coffee as well, but if I make a smoothie, I’ll add in some fiber sources there, like chia or some like a psyllium fiber, fruit or other things like that.
And here’s why this matters. You might have heard me talk about this before, but there’s that protein threshold of somewhere between 30 and 40 grams of protein depending on the person, that is really helpful for satiety throughout the day, for muscle preservation. I’ve had guests like Dr. Gabrielle Lyon explain that muscle is the organ of longevity, that most of us can benefit from more lean muscle mass, and really for metabolic firepower.
So the more muscle we build, the more we burn at rest. And this early morning protein in particular seems especially supportive. And I will link to a solo podcast I did also, on that particular topic, we’re also hearing more about fiber, and I think this is important. I like to get fiber from whole food sources as well.
So often in the morning I will eat things like artichokes or sauerkraut or cucumbers or I love pickles that are naturally fermented, as well as fruits, or any kind of really any form of fiber. You can also add fiber to things, but I like to focus on whole food sources when possible. And fiber seems to show a beneficial effect in blood sugar.
We know that the right kinds of fiber can help support the microbiome and also that these can help clear and utilize excess hormones to keep those in balance. Now, another part of this eating before caffeine part is that we are also delaying caffeine. And for me especially, and I think this is true for a lot of women, getting nutrients, protein, hydration, and some of these safety signals pre caffeine can, in my experience, make the caffeine more effective. And also kind of send safety signals before we sort of hit that like drive mode with caffeine. We know that caffeine on an empty stomach can be more of a cortisol rollercoaster and lead to more of a crash later or jitters.
And studies show, Dr. Andrew Huberman’s talked about this in depth, but the delay in caffeine consumption for at least 60 to 90 minutes post waking up can improve metabolic flexibility, can help with that cortisol balance, and is also helpful kind of understanding the topic of adenosine and the body’s natural rhythms.
So I’m certainly not anti coffee or anti caffeine, so it may be worth experimenting with just delaying caffeine, not getting rid of it. Like I said, I enjoy caffeine. I love to make my morning coffee and enjoy it. I just have experimented over time with the timing of all these factors. And I think it’s sometimes worth remembering, it’s not just what we do, but also when we do them, that can make a big difference.
I also typically take some supplements in this breakfast and after breakfast window. And I time a lot of supplements based on absorption and synergy with food. And I still am in experimentation here. I cycle a lot of different things. As I’ve said before, I don’t take almost anything every single day.
I think the body does better when it’s in more of an adaptable state. And so I try to tune into my body and listen to what it needs. And I’ll also typically rotate certain things that I know have had a beneficial effect for me. So these are things like methylated B complex, adaptogens… I love right now Cacao Calm, which has a really great amount of ashwagandha and I notice some stress benefits from that.
I try to get vitamin D from the sun, not from a supplement every day, but I consider that a non-negotiable. Also things like omega-3s. Choline for me personally, is a big genetic factor. And so, especially since I avoided eggs for a very long time when I was intolerant, I now eat them, but I find that I do better with higher choline consumption.
So I often take things like Alpha GPC phosphatidylcholine or choline with inositol. Inositol is also a pretty hormone supporting supplement. So as I’m in my late thirties, I’m experimenting more with things like those forms of inositol, of vitex, of things that are supportive of natural hormone rhythms.
And the reason timing matters. This gets a little bit nuanced, but fat soluble vitamins, like if you’re supplementing with vitamin D, which I think is a nuanced topic to begin with. I don’t typically, but also vitamin K, vitamin A and E, which I do take, they are absorbed better when consumed with a meal that contains a natural source of healthy fat. Aadaptogens like ashwagandha and rhodiola, which I also take it different times, seem to also work better with some food in the system.
And so I think that it’s worth experimenting with the timing here. Same thing with omegas. Anything fat soluble often does better when we consume it with fat. Also, I find for these types of supplements, they’re gentler on my stomach when I take them with food. And it seems to help absorption, but I think this is an area of very much personalized experimentation.
So I don’t ever like to share exactly what I’m taking in the amounts because I think it is so different for each of us. Another part of this morning routine that I feel like is important is actually as much what I’m doing, but what I’m not doing, which is I’m not doing screens or coffee until after all of these.
And I think that delay is actually also really impactful. This is probably the most powerful personal boundary I’ve set and I feel more energetic when this is a daily routine for me. I notice more mental clarity, so it helps me to stay kind of in creative energy and flow versus chaos and reaction.
In that sense, it also, I feel less reactive and less overwhelmed or triggered. Because I think the mechanism here, I would guess, is that it’s still laying the dopamine hijack from screens, from work, from all the things that pull in our attention by kind of centering in the morning and not letting the demands of work or screens be the first thing that enters my mental space.
And then I think the other big component here is nervous system safety and that feeling of peace. Things like, for me especially, I’ve noticed that the light, the hydration, the protein in the morning, the supplements seem to be safety signals to my nervous system. And I think this is an important piece that we all get to dial in, but it’s less immediate, sympathetic, nervous system activation, and a little bit more time in parasympathetic to set the tone for the day.
And there’s a study that looked at if screen use within the first 30 minutes of waking can increase anxiety and decrease productivity throughout the day. So just like with coffee, I’m not anti screens. I work on computers and phones a lot. However, I think there’s a benefit to playing with the timing, just like delaying caffeine can be beneficial.
I feel like delaying screens even more so. And when I do drink caffeine, ’cause I do drink coffee, not every day, but many days I will drink caffeine, I wait till after I get these other factors in place. And then I like to add things like collagen sometimes, an adaptogen blend or a functional mushroom powder or something like that to the coffee along with a little bit of healthy fats to help how my body absorbs it.
So it’s not a getting rid of anything, it’s just experimenting and tweaking the timing. Another tool I wanted to mention, this is not something I do every day, but I’ve seen this talked about more recently. And so I wanted to just address it and it is something I do occasionally, which is to do a ice water face dunk, just a bowl of ice water and put my face in for a little while, like a few seconds at a time, or up to 30 seconds. You might’ve seen this trend circulating recently, and there is a good reason for this. Again, I don’t do it every day, but I find it helpful sometimes. And what the data says is that submerging, just our face in ice water for 10 to 30 seconds activates something called the mammalian dive reflex, which has an impact on the nervous system.
A lot of people do this just because it reduces inflammation and puffiness and can tighten the skin, and it might boost alertness. I think there could be an impact here on the vagus nerve as well. So in a sense, it’s kind of like a little nervous system reset button for your face and your brain. And I like that it delivers some of the same neural benefits as cold exposure, like improved circulation, reduce puffiness, mood elevation, without the full body stress of a cold plunge. Which I also love and sometimes do, but not typically first thing in the morning and not at certain times of my cycle. A lot of women, especially if we’re in a sympathetic state and we’re already feeling stressed, there’s some evidence that cold plunges can actually add to that stress.
And so I find that just dunking my face is actually a way to get a lot of the benefits without the added stress of a full body cold plunge, especially in the morning. So that was a lot of things, doing a quick recap. The high level flow of this for me is first things first get in nature. I talked about nature deficit disorder and how many of us can benefit simply from being more in alignment with natural light, fresh air, and movement outdoors.
So sunlight and minerals come first for me. Then I will do oral care, like oil pulling, brushing, tongue scraping, flossing. Then the supplements I take on an empty stomach. Some form of gentle movement or lymph drainage, whether it be rebounding, walking, lymphatic massage, or just kind of a gentle mobility flow like CARS in the sunshine.
Then a first meal that has as much maxed out safety signals as I can. So protein, fiber micronutrients, making sure it’s a diverse, wide ranging meal from whole food sources. Then my post breakfast or breakfast time supplements and then caffeine or screens. And I feel like that order has been really helpful for me and potentially could be an experimentation starting point for any of you who are not already doing those things.
And I know it can sound like a lot or like a big to-do list. I will say it does not take very long. It flows really naturally for me now, and it’s a ritual that reminds me and kind of sets the tone for how my day is. So my encouragement to you would be to start with a couple of things if you’re not already doing a lot of these things and just build as you go. And really tune into how your body’s feeling as each of these tweak on feedback from your body, that’s the most valuable data you’ll get.
Much more than any study that looks across populations is how does your body actually respond and feel. And I don’t feel like this is about perfection. It feels counterproductive if you set this up as an expectation that you don’t enjoy doing and then you resist it, and then you feel like a failure because you didn’t do all the check boxes.
That’s certainly not what I’m suggesting. I’m suggesting to just become a little bit more present with yourself in the morning. Tune in a little bit to your body, how you’re feeling, what your body’s requesting, and ways that you can increase your body’s energy naturally by just maybe tweaking the timing of some of the things you are already doing.
And I would absolutely love actually to hear about your morning routine, maybe things you are doing that I haven’t tried, or if any of these things have also been helpful for you. I would love if you would leave a comment on this post or on social media or DM me on Instagram. I would also be very honored if you would spend just 30 seconds and leave an honest rating or review about this podcast wherever you listen to podcasts, as this helps other people to find it and to listen. And I very much value your feedback about what topics you would like me to talk about in future episodes or who you would like me to interview.
So please reach out. I read every rating and review. I read feedback on Instagram and on these blog posts, and I would love to hear from you. And for today, thank you so much for your time, for listening, for sharing your most valuable assets, your time, your energy, and your attention with me today. I’m so grateful and honored that you did so grateful that you’re here, and I hope you will join me again on the next episode of The Wellness Mama Podcast.
This podcast is brought to you by Hiya for children and especially I love to talk about their new greens line for children. Now, I have tasted these vitamins and they’re delicious, and my kids are the ones who really love them though. And I love that they’re getting the nutrients they need without the sugar because most children’s vitamins are basically candy in disguise with up to two teaspoons of sugar and dyes and unhealthy chemicals or gummy additives that we don’t want our kids to have.
So Hiya created a superpowered children’s vitamin that’s chewable, without the sugar or the nasty additives and it tastes great. My little ones love it. They especially are designed to fill the most common gaps in modern children’s diets to provide full body nourishment with a taste kids love. And it was formulated with the help of pediatricians and nutritional experts and pressed with a blend of 12 organic fruits and vegetables, then supercharged with 15 essential vitamins and minerals, including vitamin D, B12, C, zinc and folate among others.
It’s also non-GMO, vegan, dairy free, allergy free, gelatin free, nut free, and everything else you can imagine. I love that they test every single batch with third party testing for heavy heavy metals and microbials in a qualified GMP compliant lab using scientifically validated testing methods so you can be completely at ease knowing it’s safe and nutritious and it’s designed for kids and sent straight to your door so you don’t have to worry about ordering.
My kids really like these and I love that refills show up on schedule with no stress. Also, again, honorable mention to their new greens because if you are tired of battling your kids to eat more greens, their Daily Greens Plus Superfoods is a chocolate flavored greens powder designed specifically for kids and packed with 55+ whole food ingredients to support kids’ brains, their development, their digestion, and kids actually like it. We’ve worked out a special deal with Hiya for the bestselling children’s vitamin. Receive 50% off your first order. To claim this deal you must go here. This deal is not available on their regular website. To get your kids the full body nourishment they need.
This episode is sponsored by Our Place, which is one of my favorite kitchen items are my Our Place pieces. They make kitchenware that is toxin-free, and that performs better than any other kitchenware I’ve tried. Their ethos is simple. They make better kitchen products that are better for you. Most people are becoming aware that a lot of traditional non-stick cookware is loaded with forever chemicals.
And this is why long ago I switched to toxin-free cookware. And when I first navigated this, there were not. Great options and I was trying to use glass pans or stainless steel and had a lot of stuff sticking. And the Our Place four piece cookware set is the easiest way to overhaul your kitchen with multifunctional high performance space saving pots and pans.
In fact, when you buy their full sets, you can save. $150 and they also have lots of beautiful colors as well. Like I said, most non-stick cookware has toxic chemicals including, um, PFAS and Teflon, which can be released into your food, your home, and your body. And a new study published in the Science of the Total Environment found that a single scratch on a non-stick coated pan can release approximately 9,100 plastic particles. So Our Place has high performance toxin-free cookware without forever chemicals so that you can cook confidently, um, and enjoy what you’re cooking their sets. Upgrade your whole kitchen in one fell swoop and buy them in a set. Saves a lot of money. Also honorable mention, I love their Wonder Oven, which is an air fryer and toaster oven.
It’s sold out eight times. It’s made from stainless steel and glass. So it’s also an eco-friendly, high performing air fryer alternative, and I love it. They also have their Always pan, which is their ten-in-one pan, and their Always pan pro, which is made from pure titanium. So stop cooking with the toxic cookware and upgrade to our place today.
Visit their site here and use the Code WellnessMama10 to save 10% on your order. They have a hundred day risk-free, trial free shipping and returns, and you can experience their cookware with zero risk.
Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.
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