In this episode of Sofia Unfiltered, Riley Rees sits down with Dr. Elisa Song, a Stanford-, NYU-, and UCSF-trained integrative pediatrician and bestselling author of Healthy Kids Happy Kids, for a deep and inspiring conversation about what children truly need to thrive in today’s world. In this episode, Dr. Song unpacks the root causes behind the alarming rise in chronic conditions among kids and shares her five-pillar approach to building whole-child resilience. Covering everything from gut and microbiome health to emotional regulation and nervous system support, she emphasizes practical, evidence-based strategies that go beyond symptom management. Riley and Dr. Song unpack the root causes behind the alarming rise in chronic conditions among kids and walk through Dr. Song’s five-pillar approach to building whole-child resilience.
What is Integrative pediatrics?
As defined by Dr. Elisa Song, integrative pediatrics is a holistic, evidence-based approach to child healthcare that goes beyond treating symptoms to uncover and address the root causes of illness. Rather than replacing conventional care, it complements and expands it by incorporating functional medicine, nutrition, herbal remedies, homeopathy, and mind-body tools like breathwork. This approach supports the whole child—physically, emotionally, and mentally—by taking into account their unique health history, lifestyle, and environment. A pioneer in this field, Dr. Song has spent over two decades combining her conventional training with integrative therapies to help children thrive. Through her work, she demonstrates how prioritizing prevention, resilience, and personalized care can create a stronger foundation for lifelong health and well-being, starting in childhood.
Why Are So Many Kids Sick?
Chronic health issues in children are becoming increasingly common, and many of them can be traced back to early disruptions in gut health. Factors like processed diets, frequent antibiotic use, exposure to environmental toxins, and high stress levels are placing new pressures on developing bodies. Today’s kids are growing up in an environment that challenges their immune systems and overall well-being in ways previous generations didn’t face. As awareness grows, more parents and healthcare providers are turning to proactive, lifestyle-based approaches to support resilience and prevent long-term health concerns before they take root.
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Why the Microbiome Matters
At the center of Dr. Song’s work is one powerful concept: gut health is the foundation of whole-child wellness. The microbiome influences not only digestion and immunity, but also brain development, hormones, and future metabolic health. Kids’ microbiomes are resilient and changeable. That means even small shifts—like food choices, hydration, movement, and stress relief—can lead to dramatic improvements in a child’s health.
The Five Pillars of Microbiome Magic
Dr. Song outlines five foundational habits to help children build resilient bodies and minds—principles she explores in depth in her bestselling book Healthy Kids Happy Kids. These pillars are designed to nurture the gut-brain-immune connection and lay the groundwork for lifelong wellness:
- Nourish: Include fiber, fermented foods, and phytonutrients in daily meals to fuel gut health and brain development.
- Move: Aim for an hour of active play each day to enhance cognitive function, mood, and physical well-being.
- Hydrate: Ensure proper water intake to help flush out toxins and support digestion—ideally half the child’s body weight in ounces.
- Sleep: Prioritize quality sleep to reset the brain, balance hormones, and reduce inflammation.
- Breathe: Practice diaphragmatic breathing to engage the vagus nerve and shift the body into a healing, regulated state.
The Importance of Teaching Kids to Self-Advocate
Children today are growing up with more access to information—and misinformation—than ever before. This can lead to confusion and overwhelm, but it also presents an opportunity to empower the next generation to take charge of their health. Teaching kids how to read nutrition labels, question advertising claims, and recognize what ingredients support their body helps build critical thinking and lifelong wellness habits. Health literacy should begin at a young age, and it starts with encouraging children to notice how food, movement, and rest affect their mood, energy, and focus. When that awareness becomes second nature, making healthy choices turns into a natural extension of who they are, not something they have to be forced into.
What is Vagus Nerve Regulation
One of the most transformative areas in integrative pediatrics, as explained by Dr. Elisa Song, is understanding the role of the vagus nerve. This powerful nerve connects the brain to the gut and plays a critical role in regulating digestion, mood, immune response, and inflammation. When children are in a chronic state of stress—whether due to school pressures, sensory overload, or emotional tension—the vagus nerve can become underactive, contributing to digestive issues, anxiety, or behavioral challenges. Dr. Song highlights that simple practices like diaphragmatic breathing, humming, or even spending quiet time in nature can activate the vagus nerve and bring the nervous system back into balance. These tools, while subtle, can make a dramatic difference in how children cope with stress and recover from illness.
The future of pediatric care
Dr. Elisa Song envisions a future where pediatric care is grounded in prevention, personalization, and empowered families. Her integrative approach doesn’t just aim to treat illness—it’s designed to build resilience from the inside out. By focusing on gut health, emotional well-being, and daily lifestyle habits, Dr. Song advocates for a healthcare model that nurtures thriving children at every stage of development. It’s not just about avoiding disease—it’s about helping kids feel their best, function at their highest potential, and grow into balanced, resilient adults. As this approach gains traction and more practitioners embrace integrative pediatrics, there is hope for a decline in chronic conditions and a new generation better prepared for lifelong wellness.
More from Sofia Health
Check out the full episode of the Sofia Unfiltered podcast, "Gut Health, Immune Support & Raising Resilient Kids with Dr. Elisa Song", available on Apple Podcasts and Spotify.
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Disclaimer: The Sofia Unfiltered Podcast by Sofia Health is for general informational and entertainment purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have. For any health concerns, users should seek the assistance of their healthcare professionals.
