Katie Wells: Intermittent Fasting, Diet & Optimal Labs | Episode 04

Low carb? Keto? Low fat? Fasting? In this episode, Katie Wells and Joe talk about her experience with dieting, some of the benefits she gets from intermittent fasting, and they discuss the controversial topic of cholesterol (spoiler: lower is not necessarily better).

Katie shares some of her favorite health hacks, and they talk about how genetics can influence a person’s health and how to use this information to live optimally. They also discuss which and how to track labs, the importance of optimal vs normal ranges, and what Katie does to hack her sleep & mood.

Katie Wells is the founder and CEO of wellnessmama.com and wellnesse.com. A mom of 6, she took her health into her own hands and started researching to find the answers to her health struggles. She has written over 1,500 blog posts, 3 books, and was named one of the most influential people in health and wellness.

This interview is not intended as medical advice.

– Check out SelfDecode

Join Joe’s online community

– Follow Joe on Instagram


(0:00) – Introduction

(1:04) – How Katie got into health

(3:53) – The Personalized Health Podcast?

(4:57) – Shifting of health goals

(6:44) – Katie’s current health goals

(8:14) – Joe shares his health journey

(9:04) – What labs to track for anti-aging?

(10:32) – Alcohol and saturated fats affect on health

(12:31) – Katie Wells thoughts on LDL cholesterol

(13:24) – Over-dieting and under nourishing

(16:52) – Unsullied by paid sponsors

(17:18) – Megadosing and metabolic flexibility

(18:45) – Katies daily supplement intake & fasting

(20:01) – The mental and spiritual benefits of a long fast

(22:15) – Joe’s experience with fasting

(23:42) – What supplements does Katie take now?

(24:39) – Pregnenolone dosages & benefits

(25:40) – Nootropic stack for focus

(26:37) – Tips to improve sleep from Katie

(28:45) – Katie’s most successful health “experiments”

(30:09) – The importance of protein in your diet

(31:40) – The last time Katie changed her mind about a health topic

(32:42) – The best health hack Katie wished she found earlier

(34:52) – Katie’s top hacks to optimize mood

(36:36) – The difference between normal and optimal lab ranges

(37:45) – How using SelfDecode can help optimize your lab levels

(38:58) – The most interesting DNA discovery

(41:10) – Katie’s expectations on her life span

(43:15) – Characteristics that make you successful

Listen & subscribe on your favorite
podcast platform

Listen to these next

April 12, 2024

Q&A #03 – Answering Questions About SelfDecode

In this episode, Joe takes questions from SelfDecode members, answering questions like: What makes SelfDecode different from other DNA companies? How does the recommendations engine work? Can you find out if a certain supplement is right for you? Plus, he shares some of his genetic predispositions and how they correlate with his lab levels! ————— […]

Listen Now
March 29, 2024

Exploring Functional Health with The Biohacker Babes: From HRV Optimization to GI Mapping

In this episode, Joe dives into the world of personalized wellness with Lauren Sambataro and Renee Belz, known as The Biohacker Babes. With roots in wellness and holistic dentistry, The Biohacker Babes bring their wealth of expertise as health entrepreneurs, nutritional consultants, and holistic lifestyle coaches to the table. In this enlightening conversation, we explore […]

Listen Now
March 22, 2024

Tim Gray, Kris Gethin & Siim Land: Navigating Advanced Health Testing w/ Expert Advice & Strategies

Join us for an enlightening roundtable discussion featuring health experts Joe Cohen, Kris Gethin, Tim Gray, and Siim Land as they dive deep into the world of health optimization. In this episode, our expert panel explores a wide range of health tests and biomarkers, from basic to advanced, and what they mean for your health, […]

Listen Now
March 15, 2024

Mastering Skin Health: Essential Biohacks and Skincare Secrets with Amitay Eshel

In this episode, Joe discusses skin health, anti-aging strategies, and the science behind skincare with biohacker and beauty industry leader Amitay Eshel, CEO of Young Goose. Amitay shares his expertise on improving skin health through a combination of internal health, high-quality skincare products, and biohacking techniques. The conversation covers topics such as the efficacy of […]

Listen Now

Join My Community
of Health Optimizers

People who are serious about their health are a different breed of people. We try weird stuff. We don’t blindly trust what “they” tell us. People usually think we’re a little crazy.


Maybe we are, but we’re also going to live the longest ( #longevity), so eventually us “crazy” biohackers will be the only ones left.

Sign up for my list to get the latest podcast episodes, best biohacking tips & all my (often unpopular) opinions