The Expecting and Empowered Podcast: Recent Episodes
Amy Kiefer + Krystle Howald
We’re Amy and Krystle, sisters, mamas and co-founders of Expecting and Empowered. We built this business because we saw a HUGE gap in information given to women who were pregnant or postpartum. During the incredibly demanding and challenging years of early motherhood, we wanted to create a safe space for women to learn, grow and feel supported.We wholeheartedly believe in serving every woman no matter where they are in their motherhood journey. Through our professional background, real life experiences and mamas in our community, we are opening up the conversation around common issues that women experience during pregnancy and postpartum, sharing birth stories and giving women the knowledge and resources they deserve to put their best foot forward in motherhood.
The hours and days after birth are filled with new experiences, questions, and emotions. Yet they're often one of the least talked-about parts of preparing for a baby! Today’s guest, Courtney, a postpartum and newborn nurse, nurse educator, mom of three, and child passenger safety technician, offers an inside look at what parents can actually expect during their stay on the postpartum unit, helping mamas feel more prepared, informed, and confident before baby arrives.
While many expecting parents spend months preparing for labor and delivery, Courtney explains why understanding the postpartum experience is just as important. She walks listeners through what happens after birth, from newborn assessments and postpartum recovery to perineal care and newborn safety. Amy and Courtney encourage moms to lean on their postpartum nurses every step of the way - your care team is there to help! She also shares great insight into dealing with hospital visitors, how she helps educate and prepare families for discharge with the skills and information they'll need once they're home, how to help other children with the transition of becoming an older sibling, and tons of breastfeeding troubleshooting tips to help you feel empowered and prepared!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @lifewithcourtneyrn, and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey!
Follow Courtney on Instagram
Courtney’s Website
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
Your pelvic floor has a story long before pregnancy begins and understanding that story can make a world of difference throughout pregnancy, birth, and postpartum recovery. Krystle, a women's health physical therapist, is talking all mamas through a comprehensive look at the pelvic floor, explaining how it changes throughout every stage of motherhood and why caring for it is essential long before and long after having a baby.
Krystle begins by exploring the factors that can influence pelvic floor health even before pregnancy. She discusses how previous injuries, participation in high-impact athletics, and repetitive loading can increase the risk of pelvic floor dysfunction. She also highlights the powerful mind-body connection, explaining how stress, trauma, and emotions can be physically held within the body and contribute to pelvic floor tension and dysfunction. Understanding this history helps women better support their bodies before conception and throughout pregnancy.
She also shares practical guidance for each stage of motherhood as Krystle explains the physical changes the pelvic floor experiences during pregnancy. She explains exercises, stretches, and strategies to help prepare for labor and delivery! Krystle has tangible tools for working with the pelvic floor during birth too, rather than against it. Once that baby is born, the focus shifts to postpartum recovery: how to restore strength, alignment, and function as the body heals. Krystle also addresses an often-overlooked topic of how pelvic floor health can impact intimacy and sexual function after childbirth and why healing is about much more than simply recovering from birth. Remember mamas, it's never too late to heal your pelvic floor.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Links & Resources
The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma
Find A Provider Near You!
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
Babywearing can be a powerful tool for connection, confidence, and supporting both parent and baby through the early years. Today, Amy is joined by Jordan, a perinatal health occupational therapist and certified babywearing consultant who has helped thousands of families around the world feel confident carrying their babies. Drawing from both her professional expertise and personal experiences, Jordan shares practical guidance to help parents navigate the world of baby carriers, babywearing, and early motherhood with confidence.
Amy and Jordan discuss some of the many benefits of babywearing and why there is no one-size-fits-all answer when it comes to choosing a carrier. Jordan walks listeners through the key factors to consider when selecting a carrier and explains the “A, B, C’s” of babywearing to help parents prioritize comfort and safety. She also shares troubleshooting tips and carrier adjustments that can help protect proper body mechanics for both baby and caregiver. For newly postpartum moms concerned about pelvic floor recovery or physical discomfort, Jordan encourages a gradual approach that honors the healing process while building confidence over time.
The conversation also highlights Jordan’s work with the Adaptive Parent Project, where she helps connect parents with disabilities, and parents of children with disabilities, to accessible babywearing resources and support. Beyond babywearing, Jordan vulnerably shares her own experience with birth trauma and offers thoughtful insight into how loved ones can support someone navigating a difficult birth experience. She also discusses ways the prenatal world could better prepare families for birth and postpartum, and reflects on how sharing her story has already helped other parents feel less alone.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @thebabywearing.ot and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Follow Jordan on Instagram
Jordan’s Website
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
Motherhood comes with plenty of advice, but some of the most meaningful wisdom often comes from women who are living it every day. In this short and heartfelt solo episode, Amy shares advice gathered from the incredible women behind the scenes of Expecting and Empowered. Beyond creating workouts and supporting the E&E community, these women are moms themselves, each with unique experiences and lessons learned along the way.
This special episode is dedicated to the mothers coming behind them, especially those navigating the early days of parenthood. From reminders that you are the best mom for your children to the reassurance that your love doesn't divide but expands with each child you welcome into your family, Amy shares encouragement that every mom needs to hear. The advice from the team also emphasizes the importance of leaning on your village, asking for and accepting help when it's offered, and remembering that you and your partner are on the same team as you raise your young family. No matter what season of motherhood you find yourself in, this episode offers comfort, perspective, and the kind of advice that feels like sitting down with a trusted friend who's a few steps ahead!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey!
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
Amy is joined once again by fan-favorite guest Eli Weinstein, making his second appearance on the Expecting & Empowered podcast! A longtime supporter of the show and author of From I Do to We Do, Eli brings his signature blend of honesty, humor, and practical wisdom to a conversation about marriage during the busy years of raising young children. Together, Amy and Eli explore what it takes to stay connected as a couple when life feels all-consuming with its never ending mental load of parenthood.
One of the central themes of the conversation is the importance of shifting from a “me” mindset to a “we” mindset. Eli explains why keeping score in a relationship - tracking who did more chores, who got less sleep, or who is carrying more of the load - can create resentment, communication breakdowns, and disconnection over time. Instead, he encourages couples to work as a team by openly communicating their needs and sharing responsibilities.
Amy and Eli discuss the powerful connection between movement and mental health, especially during demanding seasons of parenthood. They explore how taking care of physical health can positively impact emotional well-being, stress management, and relationships.
The conversation highlights the importance of small, intentional moments of connection between partners and how seemingly simple gestures can strengthen a marriage during the years when time and energy are often in short supply. He shares a list of ideas you can implement into your relationship!
The episode wraps with a thoughtful discussion on navigating relationships with extended family and establishing healthy boundaries with in-laws. Filled with practical tools, relatable examples, and encouraging reminders, this conversation offers couples actionable ways to strengthen their partnership and remember that they are on the same team through every season of family life.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @eliweinstein_lcsw and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their parenting journey!
Follow Eli on Instagram
Eli’s Website
Check out Eli’s Podcast, The Dude Therapist
Order your copy of Eli’s book, From I Do to We Do: Navigating Marriage in Parenting Years, available now!
Listen to episode 33: Navigating Parenthood From the Non-Birth Partner Perspective with Eli Weinstein, LCWS
Links & Resources
Expecting and Empowered App - Enter code ''podcast25” at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
The first month after a C-section can play a major role in how a new momma heals and feels long term. In this episode Krystle shares what every C-section momma needs to know to support recovery during those early postpartum weeks! As a three-time C-section mom herself and a pelvic floor physical therapist who has worked with countless postpartum women, Krystle combines professional expertise with lived experience to offer practical, encouraging guidance for healing after cesarean birth.
Krystle walks listeners through some of the most important principles of recovery, beginning with the importance of rest and avoiding the temptation to overdo it too soon. She explains tips and tools that utilize systems and your village all with the goal of conserving energy and prioritizing recovery. She also explains why addressing scar tissue early can make a meaningful difference in long-term healing. Krystle discusses scar desensitization and scar tissue mobilization, along with how properly modified body mechanics can support healing. She also breaks down the importance of breathing and explains how properly progressing breathing techniques week by week can improve core recovery, healing, and overall postpartum function. A lot of mamas are never truly taught the principles of postpartum recovery after a C-section - and that education can make all the difference! If you’re a c-section mama, we hope you learned some key takeaways. Or if you know a c-section mama, please send this episode to their inbox! We have one chance to heal after a c-section, so let’s do it right!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Expecting and Empowered C-Section Mobility Recovery Plan Freebie!
Love Steady Supportwear - Use code "expecting" for 10% off your order!
Expecting and Empowered’s hand selected c-section recovery must-have items!
Expecting and Empowered's C-Section Recovery Box
Links & Resources
Expecting and Empowered App - Enter code 'pod-c25’ at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
Birth is more than just a physical event - it’s a deeply transformative experience that can shape a woman’s memories, relationships, and mental health for years to come. In this powerful conversation, Amy sits down with Erica Paulson, founder of Nurture, doula, trainer, and childbirth educator with nearly two decades of hands-on experience. Known for her integrative and compassionate approach, Erica is passionate about giving individualized, intentional support to help women feel truly seen, empowered, and cared for throughout pregnancy, birth, and postpartum.
Amy and Erica discuss the role of a doula during pregnancy, labor, birth, and postpartum. Erica clarifies that doulas are there as a guide and support system, not meant to take the place of a birthing partner - because they are important too! As a doula, advocating for your clients is key. Erica breaks down what true advocacy looks like as a doula, but also as a partner, family member, and birthing person. Erica is a wealth of knowledge and shares insight into how women can mentally and emotionally prepare for labor and early parenthood through education, prenatal bonding, and exposure to positive birth stories. Erica warmly gives advice and encouragement for aspiring doulas - that presence and supporting mamas matters and more. She also had some encouraging and empowering words for mamas with upcoming births that brings new light to birthing prep!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @nurturecincy and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Follow Erica and Nurture on Instagram and Facebook
Nurture’s Website
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
How do you become a person who works out? How do you stay consistent with your workouts? And how do you actually make the time to work out? You’ve asked, so Amy is going in depth into how she actually makes the time to get in her 3 strength training workouts a week!
We love bringing you real, tangible tools to help you feel empowered and today is no different! Amy introduces her technique of “time chunking” - planning her day into chunks, dedicating specific time for things like housework, intentional time with her kiddos, and her workouts. She shares how time chunking looked during her busiest season of life while in nursing school, with young babies, and now as a school-aged mama. Some seasons you may drop your workouts to prioritize other necessary things - that’s okay too, don’t be hard on yourself. Work through that season and then jump back into your workouts! Like we always say, even 10 or 15 min of a workout matters! Habit stacking is another great way to keep yourself motivated to check your workout off your to do list. Amy loves watching her favorite reality tv show while she works out, but for you it could be habit stacking with some outdoor time, your favorite podcast, or a juicy audiobook. Lastly, Amy emphasizes how following a workout plan takes out the guesswork. Going into your workout time chunk, knowing you can log in to the Expecting and Empowered workout app and quickly clicking on the day’s workout makes it easy to show up and get started right away without having to think about what your workout will include. If you haven’t already, don’t forget to use the discount linked below to try the E&E app!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
Krystle takes the mic solo to share big news: Pilates is officially coming to the Expecting and Empowered workout app! Joined by a familiar face to the Expecting and Empowered community, Jacquelyn Brennan, this episode gives listeners an inside look at her history with Pilates and how her version will be such a huge asset to the app.
Krystle and Jacquelyn dive into Jacquelyn’s journey to Pilates and why she believes it is such a powerful tool for women, especially during pregnancy and postpartum. Jacquelyn shares how Pilates supports awareness, control, and connection — helping women build strength safely and intentionally through every stage of motherhood. Even if you don’t have the time to dedicate a full hour to your movement, just as you would do your morning routine of supplements and coffee, supplementing your movement with 10-15 min of Pilates and breathwork is enough to make an impact! The conversation also touches on current fitness trends seen on social media, including heavy weightlifting, and how these approaches can work in harmony together to promote stability, mobility, and long-term health. Jacquelyn emphasizes that her version of Pilates is about setting a strong foundation, moving mindfully, and progressing gradually without pain or compensatory patterns. Amy, Krystle, and Jacquelyn are excited for the growth of the Expecting and Empowered app and invite you to share with other mommas who are looking for a supportive and empowering way to move their bodies!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @jacquelyn_brennan, and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey!
Follow Jacquelyn on Instagram
Check out Jacquelyn’s studio, Pilates + Coffee, on their Website and Instagram
Visit Pilates + Coffee at an upcoming in-person event!
The Lab Pilates Training Video Library
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
When preparing for birth, many mamas focus on physical preparedness, which makes sense! Putting together a nursery and the perfect registry list is a lot of fun. But labor can be a long, physical task that requires mental perseverance. Surprise guest host and running coach in the Expecting and Empowered app, Abby Green, joins Amy to discuss why preparing your mind is just as important, no matter your birth plan.
Amy shares her experience giving birth unmedicated three times and the types of resources she utilized to prepare mentally. Gathering information from several sources helped her wrap her mind around what that unmedicated birth looked like and found it gave her immense encouragement. As a final preparation before every birth, Amy wrote a letter to herself. Words of affirmation, encouragement, and self-love set the tone for her upcoming labors. Whether a letter, detailed birth plan, or mantras feels like what's right for you, the takeaway is setting aside that time to prepare mentally for the journey ahead of childbirth. Amy also emphasizes that preparing your birth partner is key as well. Your birth partner will feel more equipped mentally and physically to know how to best encourage you and reassure you if they know what to expect during the birthing process!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
The Birth Partner 5th Edition…
The Birth Hour Podcast
A few birth story episodes...
E + E Podcast Episode 3: Amy Kiefer’s Empowering Unmedicated Hospital Birth (Baby #1)
E + E Podcast Episode 5: Molly Chesterson’s Positive Planned Induction for Baby #3
E + E Podcast Episode 10: Krystle
And so many more can be found on our website’s podcast catalog!
Expecting and Empowered Labor Positions Freebie
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
Maternal mental health is a critical yet often misunderstood part of the postpartum experience, and this conversation shines light on an important topic many parents may not fully understand: perinatal and postnatal OCD. Amy is joined by Betty Flores, LCSW, PMH-C, and Justine Rae Murray, LCSW—two therapists who specialize in perinatal and postnatal mental health and obsessive-compulsive disorder. Betty and Justine share how their own postpartum experiences led them to pursue additional training in perinatal and postnatal mental health. Both women are passionate about helping parents understand their postpartum experiences, recognize that they are not alone, and access the support they need to feel better.
Betty and Justine break down what OCD is and how it often involves intrusive thoughts or images that feel distressing and repetitive, followed by compulsive behaviors or mental rituals. While many parents experience the occasional intrusive thought and are able to move along with their day, Betty and Justine describe OCD as feeling “stuck” in the stickiness of intrusive thoughts, not able to move past the thought. Many moms feel ashamed or afraid to speak openly about intrusive thoughts, which can delay diagnosis and treatment. Betty and Justine also emphasize an important message: postpartum OCD is treatable with ERP therapy. Help is available, and you don’t need to walk through this alone.
If you have a loved one walking through perinatal or postnatal OCD, Betty and Justine encourage you to seek education, have compassion, and demonstrate patience. Understanding what OCD actually is, and offering a supportive, nonjudgmental presence, can make a powerful difference for someone working through intrusive thoughts and OCD.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @perinatal_wellness, @gem.utah, and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Follow Betty and Justine on Instagram
Betty’s Website and TikTok
Justine’s Website
Find a therapist with Postpartum Support International
International OCD Foundation’s Find A Provider
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
This week Amy is solo for a short and encouraging episode focused on one common challenge in motherhood: staying consistent with workouts. As a follow-up to the conversation about finding time to exercise with little kids, this episode is designed to be simple, practical, and motivating for moms navigating busy seasons of life.
Amy shares why consistency in movement matters during motherhood and how this habit will continue lifelong. She encourages listeners to stay goal-oriented by keeping fitness goals realistic, simple, and attainable — especially during demanding seasons. A key theme of the episode is “proof of concept”: showing yourself that you can stay consistent even during tough weeks, whether that’s a sick child, a partner traveling for work, or a packed family schedule. Each small win reinforces confidence and resilience!
Amy also highlights the importance of protecting workouts by supporting your body in other areas of life, including proper hydration, quality sleep, and fueling with nourishing foods. Amy emphasizes that these foundational habits set moms up for more effective and sustainable workouts. She closes with a powerful mindset shift for busy days — instead of crossing workouts off the to-do list, consider letting go of a less critical task like putting away the laundry. In this season of life, movement is essential and deserves to be prioritized! Consistency doesn’t require perfection — just intention, flexibility, and a commitment to caring for your body.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
In today’s episode, Amy is joined by Sydney, a labor and delivery nurse with over five years of bedside experience and a deep passion for women’s health. As the creator of the platform @Nurse_Sydney and co-host of The Push Pod, Sydney is dedicated to empowering women with evidence-based information so they can feel confident throughout pregnancy, birth, postpartum, and beyond!
This episode dives into the nitty-gritty of birth plans and what expecting moms should actually consider including when creating one. Sydney breaks down the essential elements for identifying your top priorities. And just like your favorite “what’s in my hospital bag” videos, Amy and Sydney discuss what she sees new moms actually use out of their hospital bags! More seriously, Sydney addresses common fears surrounding labor and delivery — from worries about having a bowel movement during delivery to pain management during labor.
Amy and Sydney discuss the importance of being your own advocate, speaking up for your wants and needs during the labor and delivery process. They also touch on the unique mental health challenges faced by women in caregiving professions — such as nurses, teachers, and mothers — and explore how caring for others can make it even more important to intentionally care for oneself. The episode closes with Sydney vulnerably sharing her personal journey with an eating disorder. She reminds listeners that they are not alone if this is something they are navigating. She encourages women to honor and embrace the changes their bodies go through during pregnancy, postpartum, and beyond, and to fuel their bodies with the nourishment they deserve!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @Nurse_Sydney and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Follow Sydney on Instagram, Tiktok, Youtube, and Facebook
Sydney’s Website
Listen to Sydney’s podcast, The Push Pod
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
While balancing motherhood, work, and daily responsibilities can make prioritizing fitness feel impossible, this episode is a reminder that self-care isn’t selfish — it’s essential. Amy shares honest reflections from her own seasons of motherhood alongside real-life insight from other moms in the Expecting and Empowered community who are finding creative ways to make their health a priority.
This episode focuses on practical tools and mindset shifts to help moms adjust when needed without guilt. Amy discusses why sleep matters just as much as movement, and why skipping an early-morning workout in favor of more rest — and returning to movement later in the day or week — can be a powerful form of self-care. Sometimes the week is just too full! Work, school, sports, and other week night activities fill our calendars in the blink of an eye. Amy suggests becoming a “weekend warrior,” using weekends as an opportunity to work out when extra support from your village is available.
For moms who find getting to the gym to be the biggest barrier, Amy encourages creating a dedicated space at home for at-home workouts. Removing obstacles like commute time or childcare can make consistency more attainable and sustainable. Throughout the episode, Amy emphasizes that there’s no one-size-fits-all approach to fitness in motherhood — the goal is finding what works for this season of life. Whether you have time for a full 45 min, or 10 min here and there, something is better than nothing! Keep that ball rolling and give yourself grace!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey!
Our 5 Best Tips for Getting In Your Workouts As a Busy Mom
5 Tips For Getting Your Workout In
Working Out After Babies: How To Find Time
Fitting Your Workout In With Kids
Occupy Baby During Workouts!
5 Ways Busy Moms Can Prioritize Their Wellness In the New Year
Why "Something Is Better Than Nothing" For Moms Looking To Exercise
How To Find Motivation To Workout After Having Kids
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
In today’s episode, Amy is joined by Dr. Marisa G. Franco, psychologist and friendship expert, for an honest and refreshing conversation about navigating friendships in motherhood. This episode explores why friendship truly matters and why maintaining meaningful connections deserves intentional space through every season of life, even when your day feels full.
Dr. Franco discusses how challenging it can be to both maintain existing friendships and form new ones as a mom. She emphasizes normalizing the quieter seasons that often come with early motherhood, reminding us that distance doesn’t equal disconnection. Whether friendships have gone quiet due to busy schedules, young kids, or long distance, this episode encourages listeners to reach out, reconnect, and trust that strong bonds can withstand natural lulls.
For those hoping to make new friends, Dr. Franco shares practical conversation starters and mindset shifts to help step outside comfort zones and make introductions feel less intimidating. Dr. Franco debunks some interesting common misconceptions about friendship, too. The episode wraps with thoughtful guidance on navigating conflict within friendships, recognizing when repair is possible, and understanding when it may be time to step away.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @drmarisagfranco and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey!
Follow Dr. Marisa G.Franco on Instagram, Substack, and LinkedIn
Dr. Franco’s Website
Dr. Franco’s book, “Platonic: How The Science of Attachment Can Help You Make - And Keep - Friends”
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
Fear of tearing is one of the most common concerns women have as they prepare for birth, yet many leave the experience saying, “I wish someone would have told me this sooner.” In this episode, we break down perineal tearing with evidence-based education so you can head into labor feeling informed, prepared, and confident.
We’re joined by Sarah Rubbatt, lead women’s health physical therapist at Empowered Movement and Physical Therapy, who works closely with Krystle and has helped countless women recover from birth-related tearing. Together, they share prevention strategies and postpartum support, emphasizing that knowledge truly is power when it comes to pelvic floor health.
The conversation begins with a clear explanation of what tearing is, why it happens, and why it can occur even in women who are strong and healthy. Sarah and Krystle walk through practical ways to prepare during pregnancy, including breath work, learning to relax the pelvic floor, and perineal massage.
The episode also covers supportive strategies during labor that may help reduce tearing, such as warm compresses, changing pushing positions, and avoiding unnecessary strain. For those who do experience tearing, Sarah explains postpartum healing, scar tissue expectations, and medical options if pain persists.
Finally, they discuss when to seek outside support and remind listeners to trust their intuition. The message is clear: healing is always possible, and every mother deserves to feel supported in her body.
If you enjoyed this episode, please share it to your Instagram stories and tag us @expectingandempowered. Knowledge is power, and we’re here to support you on your childbirth journey.
Book Your Online Wellness Session with Sarah: https://app.acuityscheduling.com/schedule/955cea81/appointment/39793520/calendar/6222275?appointmentTypeIds[]=39793520
Freebie on How to Do a Perineal Massage: https://expectingandempowered.myflodesk.com/pp06gv2whm
Listen to E+E Podcast Episode 47: How To Prep Your Pelvic Floor For Labor + Delivery: https://www.expectingandempowered.com/blog/e-e-podcast-episode-47-how-to-prep-your-pelvic-floor-for-labor-and-delivery
Listen to E+E Podcast Episode 99: You Don’t Have to Labor or Birth on Your Back!: https://www.expectingandempowered.com/blog/e-e-podcast-episode99-you-dont-have-to-labor-or-birth-on-your-back-smwpt
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
As we are celebrating the holiday season here at the Expecting and Empowered Podcast community, we are revisiting one our most popular episodes ever! Mackenzie from @mackenzie.on.motherhood was on this episode to talk about all things labor and delivery and answers our questions on what the role of a labor and delivery nurse is, the sometimes controversial subject of Pitocin, and what cervical checks are and why they’re performed. Whether you’re expecting your first baby, or a seasoned mama, this episode is full of incredible information you’ll want to revisit, or hear for the first time. We hope you all have a wonderful end to your 2025, and we can’t wait to bring you even more amazing pregnancy, birth, and postpartum interviews and information in 2026!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @mackenzie.on.motherhood and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey!
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Mackenzie’s Website
Links & Resources
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Expecting and Empowered Website
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This episode was brought to you by the Pivot Ball Change Network.
For this episode of Expecting and Empowered, Amy and Krystle are together to dive into healing as a mama of multiple c-sections. With two (or more) little ones to care for, potential for increased scar tissue, and necessary modifications needed after surgery, the sisters explain why every C-section deserves its own thoughtful recovery plan. They walk us through the most important priority—respecting the healing timeline—and stress that new parents do not need to “do it all” while their body is repairing.
Amy and Krystle highlight practical, evidence-based guidance for the first weeks after surgery, and give a clear, week-by-week outline of what to expect during recovery while utilizing movement modifications to maximize healing. The episode also dives into breathing the right way—a detailed guide to practice it, and why it’s a cornerstone of effective healing after a cesarean. Amy and Krystle explain when and why C-section scar mobilization can be helpful to build a healthy postpartum foundation. With so many women being c-section mamas, it’s important to the Expecting and Empowered team to bring you helpful, whole-body, tips and strategies to help you feel empowered through your healing, whether your c-section was 1 day ago or 10 years ago!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Empowering Your C-Section Birth + Recovery Course
Scar Mobilization Freebie!
Find A Provider Near You
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
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This episode was brought to you by the Pivot Ball Change Network.
For the 100th episode of the Expecting and Empowered podcast, Amy is bringing on a powerhouse in the world of reproductive nutrition. Today’s guest is McKenzie Caldwell, MPH, RDN - a registered dietitian specializing in nutrition for fertility, pregnancy, postpartum, and overall reproductive health. As the founder of Feed Your Zest Nutrition & Wellness, McKenzie supports women navigating PCOS, endometriosis, gestational diabetes, lactation concerns, and more, helping them feel fully nourished through every stage of their journey.
In this milestone conversation, McKenzie explains how nutrition directly impacts fertility for both women and men. She highlights the key distinctions between supporting preconception health and managing infertility, and shares what she wishes every listener knew about fueling their body before trying to conceive. The duo also discusses using nutrition to help regulate the menstrual cycle, restore depleted nutrient stores after pregnancy and breastfeeding, and understand the very real impact of under-eating on hormone health, cycle regularity, and the ability to get pregnant again. McKenzie shares why she dislikes “bounce-back culture” and gives ways to nourish the body through all seasons of motherhood. If you are struggling with nausea during pregnancy, McKenzie has great tips of foods to include in your diet to help alleviate it, and why fiber is currently such a popular macronutrient - for good reason! This 100th episode is packed with encouragement, expert advice, and empowering guidance for women navigating nutrition through fertility journeys, pregnancy, postpartum, and beyond!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @fertility.prenatal.dietitian and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey!
Follow McKenzie Caldwell on Instagram and TikTok
McKenzie’s Website
Listen to McKenzie’s Podcast, The Zesty Dietitian
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
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This episode was brought to you by the Pivot Ball Change Network.
The sister duo, Amy and Krystle, are back on the Expecting and Empowered podcast to bust one of the biggest birth myths out there — that you have to give birth on your back! This common misconception, often fueled by TV and movie portrayals of labor, doesn’t reflect what’s truly best for many birthing moms. In this episode, Amy and Krystle break down why pushing on your back might not be the most ideal position and dive into the science and strategy behind movement during labor.
Krystle, a women’s health physical therapist, shares powerful alternative labor positions that can help open the pelvis, encourage optimal baby positioning, shorten labor, reduce pushing time, and support more effective pain management. The sisters also bring up the “3 P’s of Labor” and explain how movement and positioning — beyond the typical flat-on-your-back approach — can make a major difference in your birth experience. Whether you’re preparing for your first birth or your next, this conversation will leave you feeling empowered, informed, and ready to take an active role in your labor journey.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Best Birthing Positions to Avoid Giving Birth on Your Back (With or Without an Epidural)
Grab Your Labor Position Freebie HERE!
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
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This episode was brought to you by the Pivot Ball Change Network.
No matter which way you bring your baby into the world, you are incredible! If you had a cesarean birth with your first baby, that doesn’t automatically mean you need to have another c-section if you choose to have more children. Today’s guest Meagan Heaton, co-founder of the VBAC Link, doula, and c-section educator had a successful VBAC with her third child after two previous cesareans. That third birth sparked a drive in her to help other women like herself feel educated, supported, and empowered with their birthing choices!
Education is key to a successful vaginal birth after cesarean, so today we will bring you key information to help you make an informed decision if you’ve been considering trying for a VBAC. Meagan will discuss what may make you a good candidate for a VBAC and also a few of the limiting reasons. Any birth is not without risk; both risk of VBAC and repeat c-section will be covered. She emphasizes the importance of finding a provider whose birthing goal aligns with yours and debunks some common misconceptions and myths about VBACS. To close, Meagan shares critical information about how to mentally and physically prepare for a successful VBAC!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @thevbaclink and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Follow Meagan Heaton on Instagram and Facebook, and join her VBAC Link Facebook Community!
Meagan’s Website
Listen to Meagan’s Podcast
How to Heal a Bad Birth: Making Sense, Making Peace, and Moving On
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
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This episode was brought to you by the Pivot Ball Change Network.
Amy is solo for today’s episode sharing what she wishes she would have known about labor and delivery. Amy has always been interested in birth and while her nursing career ended up taking a different route, her passion for birth did not end there. After having her 3 boys, Amy decided to further her knowledge and train as a doula. Every part of Amy’s professional and personal life has led to her sharing all things pregnancy, labor, delivery, and postpartum with the Expecting and Empowered audience!
Amy thought she felt prepared going into her first delivery. However, looking back, she would have edited her preparation strategies a bit by studying up on the “normals” of L&D, especially the areas she feared. If you are in the same boat of having labor fears, please see the resources linked in the show notes below! Thinking back on her second birth, what Amy wishes she knew is that even if plans have to change, you will get through it! With the help of your care team, unexpected challenges or changes may happen but it doesn’t mean you won’t experience an amazing birth. Finally, reflecting on her third birth, a few things came to Amy’s mind. Firstly, remember that each birth is unique! Every baby is different, every labor is different. And secondly, prepare yourself and your birth partner to feel confident in advocating for yourself and your baby. Things come up and knowing you feel confident asking questions or speaking up is key.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
The Birth Partner 5th Edition: A Complete Guide to Childbirth For Dads, Partners, Doulas and Other Labor Companions by Penny Simkin
Expecting and Empowered Prepping for Labor + Delivery Online Course
Expecting and Empowered Podcast Episodes 24, 38, 46, 67, 78, and 89 to empower you!
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
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This episode was brought to you by the Pivot Ball Change Network.
Our conversation today is with Dr. Whitney Casares, board-certified pediatrician, CEO and founder of Modern Mommy Doc, and author of the new book for children My One-of-a-Kind Body. Her book is a wonderful tool to encourage body confidence in kids and can be a valuable resource for parents!
As new moms, we are shifting the narrative away from the diet culture from the past and learning to love our bodies. We want our kids to feel the same and to view all bodies as special. Dr. Casares will walk us through how to share that ideology with our children by identifying ways we can lead by example - through our actions and self-talk.
If you’re feeling overwhelmed with your own body-confidence journey while navigating motherhood, Dr. Casares offers encouraging and practical tips. We close today’s episode by touching on body confidence in pop culture and highlighting tools you can add to your parenting toolbox and body-confidence journey.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @modernmommydoc, @raising.body.confident.kids, and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their parenting journey!
Follow Dr. Whitney Casares and Raising Body Confident Kids on Instagram
Dr. Casares and the Raising Confident Kids Websites
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
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This episode was brought to you by the Pivot Ball Change Network.
On today’s episode, Amy is joined by Licensed Psychologist and maternal mental health specialist, Dr. Lilit, to discuss identity - from womanhood, to motherhood, to working mom - why self care is a non-negotiable, and how to shift “mom guilt” into “I care”. Dr. Lilit feels strongly that all women can thrive in motherhood by rethinking expectations and priorities. She walks through ways to maintain your original identity when becoming a mother and reminds us to have gentle expectations of ourselves and our to-do lists. We know a lot of our listeners will be returning to work, so Dr. Lilit shares that planning and thinking through the emotional change that will occur, sharing how you’ll need support from others, and acknowledging the grief of being a working mom can make the transition less emotionally taxing. Self care is not a luxury as a mother, it is essential! Dr. Lilit shares some tangible ways to make self care a priority and the mindset shift to help you leave the “mom guilt” behind. Overall, modeling healthy self care and emotional wellness for our kids is not only doing us a service, but showing our children that love exists within that self care so we can be the best moms we can be!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @dr_lilit and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Follow Dr. Lilit Ayrapetyan on Instagram
Dr. Lilit’s Website
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
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This episode was brought to you by the Pivot Ball Change Network.
Mealtime struggles can feel overwhelming, but they don’t have to be—and that’s why we’re so excited to welcome Jennifer Anderson to today’s episode. Jennifer is a registered dietitian with a Master’s in Public Health, a mom of two, and the founder of Kids Eat in Color, a trusted resource that’s been supporting families with evidence-based strategies for child nutrition and feeding since 2019. In today’s conversation, Jennifer dives into how to recognize signs of picky eating, offers practical strategies to reduce mealtime stress, and helps parents understand when accommodations are encouraged. Jennifer shares valuable insight on dieting, labeling foods as good or bad, and talking about weight in front of our children. Instead, she encourages families to frame food as fuel and to lead by example with a balanced, positive approach to eating as our children model what they see in the home. This episode is packed with expert advice and real-life tools to help you navigate your kids and food from the start!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @kids.eat.in.color and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their parenting journey!
Follow Jennifer Anderson on Instagram
Jennifer’s Website
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
In episode 91 we talked all about SPD pain during pregnancy, but we’ve had a lot of women from our community ask about SPD pain during the postpartum period! Today, Krystle is going to close that loop and talk about things you can do to alleviate SPD pain during postpartum. Through proper full ribcage breathing, keeping movements symmetrical until inflammation has decreased, and modifying your workouts, less pain and a stronger pelvic floor is possible. A great feature about the Expecting and Empowered App is that there is a 5 minute test you can take if you’re experiencing SPD pain. When you complete the test, you’ll get immediate, individualized feedback with ways to rebalance the pelvis and reduce your SPD pain. This is like having a clinic appointment with Krystle right there in the app! Utilize our FREE 7 day trial to complete this test, or subscribe to the app with our coupon code below!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey!
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
In today’s inspiring episode, we welcome a first: a military spouse, mother of two, content creator, and Expecting and Empowered App Affiliate - Corrie Lynn! Corrie joins us to share her unique experience navigating motherhood and military life, and how she’s rewriting the narrative with positivity, resilience, and intentionality.
After moving to their first base only a few short months before their first child was born, they leaned heavily into their new community of the other military families to build their own “village”! Whether you are military or civilian, creating your village is so key to feeling supported when you’re parenting through a tough season of life. She also touches on the mindset shift required in both motherhood and military life, where it can often feel like decisions are out of your hands. Corrie reminds us that we do have the power to influence our daily lives and encourages women to embrace that power through the choices they make each day. Another big way to keep your “self” during hard times is to find time to do the things that make you happy. Corrie encourages us to use our gifts and talents in your current situation that not only brings you joy, but may be a contribution to your community. As always on this podcast, we discuss the importance of movement and exercise in motherhood. Corrie shares how she prioritizes fitness as a military spouse and busy mom, offering helpful strategies for making movement more accessible and consistent. She also opens up about why she loves the Expecting and Empowered App and how it has supported her wellness journey through pregnancy and postpartum! To wrap up the episode, Corrie gives us a peek into her practical and grounded approach to family finances within the military lifestyle.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @ajoyfulmilspouse and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey!
Follow Corrie on Instagram
Join Corrie’s Email list!
“The Money Military Manual”
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
If you’ve ever felt immense, sharp, pain in your pelvis during pregnancy, you are not alone - we have too! That pain is called Symphysis Pubic Dysfunction, or SPD pain for short. SPD can be caused by a combination of things, but mostly because of imbalances in the pelvis and relaxin hormone that increases during pregnancy. Krystle is going to walk us through ways to eliminate asymmetrical movements and activities to decrease inflammation and reduce SPD pain. Then she will cover how to keep your SPD pain away for good with proper body mechanics and a few of her favorite products to support your pelvis.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their pregnancy journey!
Links & Resources
Symphysis Pubis Dysfunction (SPD) During Pregnancy Blog Post
Love Steady Belly Support Band - Use code "EXPECTING" FOR 10% off your order
Knee Pillow
Serola Belt
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This episode was brought to you by the Pivot Ball Change Network.
Krystle is hosting solo this week with Jen Wagner, board-certified obstetric anesthesiologist, and Bethany Scott, birth doula, and co-hosts of The C-Section Experience Podcast! Jen and Bethany provide education and support for c-section mamas with the goal of improving c-section experiences for all women. With Jen having had 1 c-section and 1 VBAC and Bethany having had 3 c-sections like Krystle, this episode is full of tips and stories to help you feel empowered and in charge of your c-section experience!
Going into birth knowing you will have a planned c-section can still come with feelings of anxiety. Jen and Bethany describe methods like the “3-3-3” and others that you and your partner can do while waiting for your procedure to help reduce those pre-surgery jitters. And if your vaginal birth ends in a c-section for reasons Jen describes, utilize the same coping skills you used successfully during your labor. Not knowing how labor may go, Jen and Bethany explain why they like expecting mamas to create a “contingency plan”... like your birth plan for your vaginal delivery, what types of things would you like for a c-section? Immediate skin-to-skin? Breastfeeding in the operating room? YOU have the power of choice with these types of things!
We completely acknowledge that having a c-section, whether planned or unplanned, may cause a lot of grief - which is a normal feeling! If you plan on having more children, consider the types of things you would like to do differently with your next delivery and include it in your contingency plan. Talking through your birth with your safe people can really help process the events of your birth too. Recovering physically from a c-section can also be HARD! Jen, Bethany, and Krystle put their experiences and professional preparedness to work to bring you tips for staying on top of your pain, do’s and don’ts of abdominal binders, how to utilize a helper once you discharge home from the hospital, plus so many great breastfeeding tips!!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @thecsxpodcast and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Follow Jen and Bethany on Instagram and TikTok
Jen and Bethany’s Website
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
Birth can be a beautiful experience, but that doesn’t mean it isn’t without fear and concerns. After hearing from our community, it’s evident that some women feel ready to go! While others feel excited to meet their baby but anxious about the labor and delivery process. We want you to know that ALL of those feelings are valid and so normal! Today’s podcast is going to be all about mentally preparing for labor and delivery. We’ll be going over some tips to help you feel more confident when it comes time to meet your baby! Our first major tip is to run towards your fears instead of away. Educating yourself with as many resources about your fear can help you feel empowered and prepared. Whether your fear is pain during birth, fear of needing a c-section, or fear you may not receive enough support from your partner, we will go over ways to approach these fears head on. Our second tip is to decide on the person who will be your continuous support person through the labor, delivery, and recovery process. Sometimes this is your partner, but for others that can be a person like your mom, sister, close friend, or doula. This support is not only huge for creating a positive experience, but it is backed by science to have improved outcomes for mom and baby! The final tip is to write a letter to yourself, express how you feel with your upcoming birth, and tell yourself how much you believe in yourself! We believe in you too!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Links & Resources
Save on our Labor & Delivery Course with code PODCAST25 at checkout!
Amy’s book recommendation: “The Birth Partner 5th Edition: A Complete Guide…”
E + E Podcast Episode 16: Preparing Your Mind and Body For Labor + Delivery
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
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This episode was brought to you by the Pivot Ball Change Network.
Our guest on today’s episode is mom of two, founder of Taylor Lee Yoga, and yoga trainer in the Expecting and Empowered app, Taylor Kaulius! So many mamas requested prenatal and postnatal yoga be included in our workout app, so we brought Taylor onto the team! We have loved her perspective on why including yoga during pregnancy and postpartum as not only a physical practice is so important, but that it’s also so great for feeling like yourself during your journey through motherhood. We also wanted to use this as an opportunity for you to get to know Taylor a little more and her motherhood journey; what she felt was the hardest, where she finds the most joy, and how the principles of her yoga practice spill outside the studio and into other aspects of her life for the better! We hope that this episode encourages you to incorporate yoga back into your daily moment routine or to try it out for the first time!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @taylorleekaulius and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Follow Taylor Kaulius and her virtual yoga studio on Instagram
Taylor’s Website
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
Urinary urgency and incontinence are topics that often don’t get enough attention in women’s health—which is exactly why we're diving into them in today’s episode. Join hosts Amy and Krystle as they share top tips for better bladder health! It’s common to be practicing unhealthy bladder habits without even knowing it, so we will cover what healthy habits should look like for you, your partner, and your kids!
Urinary urgency is when you get the feeling that you have to rush to the bathroom, which can lead to incontinence. This is mainly caused by poor bladder habits. The good news is that you can retrain your bladder! We’ll share some great tips and strategies to help retrain your brain and bladder for a more functional, healthy bladder. Whether you’ve had babies or not, these tips are for you!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey!
Expecting and Empowered Blog Post - Regaining Control: Tips for Dealing with Urge Urinary Incontinence
Bladder Diary FREEBIE!
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
Today on the podcast, we are honored to have relationship expert Dr. Morgan Cutlip on to talk all about sharing the mental load as mothers and some tangible tips on how to do so. Transitioning from committed partners or a married couple to parents of young children can come with seemingly never ending to-do lists and a lot of emotions. Sharing the mental load of household tasks, schedules, expectations, and more by having open and honest conversations with our spouse can help prevent feelings of resentment and keep you feeling connected. Dr. Morgan shares with us that weekly family meetings foster closeness and can create positive shifts in your relationship, like increased intimacy and a more enjoyable time in the bedroom! We know that after having babies, some women feel uncomfortable in their new bodies. Dr. Morgan shares some encouraging words about how to shift the mindset to how powerful your body is after baby!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @drmorgancutlip and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey!
Follow Dr. Morgan Cutlip on Instagram
Dr. Morgan’s Website
Order Dr. Morgan’s new book, “A Better Share”
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
One-third of babies in the United States are delivered via c-section. In honor of C-Section Awareness Month, we thought it would be a great opportunity to revisit one of our earliest episodes about everything you need to know during the first two weeks after a c-section. Here at Expecting and Empowered we celebrate all births whether they are vaginal births like Amy’s, or c-sections like Krystle’s. We will link Krystle’s c-section birth story about her breech baby, Brooke, down below! Our hope from this episode is to revisit important information that still holds true today to empower you and give you the information you need to start your healing process off on the right foot!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Links & Resources
Episode 10: Krystle Howald's First C-section With Breech Baby Brooke
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
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This episode was brought to you by the Pivot Ball Change Network.
Transitioning from pregnancy to postpartum can sometimes leave new moms feeling confused, tired, and depleted. Here at Expecting and Empowered, we feel passionately that every mama should get the care, education, and support they deserve and love sharing the microphone with other women who feel the same. That's where Stacia Scott and her company Postpartum Care USA come in! Stacia is a mother of 3, CEO of Postpartum Care USA, and nurse practitioner. With her root-cause approach using in-depth lab testing, tailored nutrition, and natural treatments at her revolutionary postpartum and postnatal care company, she helps women with things like gut health, cortisol levels, and thyroid imbalances. We will be breaking down some of these common postpartum frustrations on today’s episode and hopefully leave you with an empowered mindset that there are people to help you through your 4th trimester and beyond, and that there is something you can do to improve your mind and body to start feeling better!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @PostpartumCare_USA and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Follow Stacia Scott on Instagram
Stacia’s Website
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
Finding the motivation to workout while being a mom can be hard. Our to-do lists are long and our schedules are busy! Amy is solo for today’s episode to share why we feel pure motivation isn’t going to get you to workout. Instead, changing your mindset, prioritizing yourself, and creating the habit of exercising by knowing your “why” are the three keys to keeping a consistent workout routine and a healthier mind and body. We’re going to dive deeper into these three keys in today’s episode and leave you with some great tips and thinking points to reflect upon after you’ve finished listening. Remember, it doesn’t have to be perfect. And getting 20 minutes, even 10 minutes of your workout done is better than nothing! Taking that time to care for yourself will help you tenfold in caring for your family!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey!
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
Over our last few episodes, we’ve gone over our #1 most downloaded resource about c-section scar mobilization AND our second most downloaded resource ever on labor positions! Today we are bringing you a BRAND NEW resource we think all of you need to see all about the pelvic floor! The pelvic floor is the “basket” keeping all of our internal organs up and in place and plays a huge role in our everyday activities. During pregnancy and birth, these pelvic floor muscles are doing a lot of work which can make them tight and weak. We are going to walk you through the step-by-step guide of how to do a self-assessment, breathing exercises to work on your pelvic floor, as well as signs when you should seek further in-person care of a pelvic floor specialist.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey!
Links & Resources
Postpartum Pelvic Floor Check-Up Freebie!
Find a Provider Near You!
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
As moms of young babies and children, we focus so much on their sleep. Baby sleep is so important for growth and development. But why isn’t the sleep of the mother more talked about? Today on the podcast, Dr. Shelby Harris, a Board Certified Sleep Psychologist and mother, is here to help us dissect sleep as a mom. There are so many different influencing factors that go into how we sleep at night like having a newborn, stress and anxiety, and sleep diagnoses like insomnia, just to name a few. Dr. Shelby is walking us through some tangible steps we can take to not only increase our amount of sleep, but increase the quality of our sleep too! Dr. Shelby also helps us find the balance of getting our rest we need while also living life and having fun at a night out with girlfriends or staying up late to watch a movie with your spouse. You may have been enticed by the promise of sleep by the many sleep aids on the market like melatonin and magnesium. We get the expert opinion on if you should utilize these in your sleep routine, or steer clear!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @sleepdocshelby and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey!
Follow Dr. Shelby on Instagram
Dr. Shelby’s Website
Links & Resources
Order Dr Shelby’s Book; “The Women’s Guide to Overcoming Insomnia”
Preorder her upcoming book; “The Essential Guide to Children’s Sleep”
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
As avid lifelong runners, we, Amy and Krystle, know that when you’re a runner, you want to keep running through all phases of life! And sometimes, pelvic organ prolapse can feel like it’s keeping you from doing the thing you love. One of our most popular blog posts was about running with prolapse. So, today we thought we’d expand on that post and bring you more of the education we think you need to know to feel empowered about your own health. Addressing prolapse sooner after it happens is key, versus waiting until older age, as Krystle as seen first hand in her physical therapy practice. In this episode, we will go over what exactly is prolapse, how prevalent it is in postpartum women, what Krystle’s ground rules are for running with prolapse, and many tips on managing prolapse symptoms with the goal of being able to run again! Our goal for this episode is to help bring awareness to this common issue that happens to postpartum women and bring you tangible tips to help you get back in the game and safely out for a run again!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey!
Links & Resources
Tips For Running With Prolapse Blog Post
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
On the podcast today, we are happy to have Heather Knezic! Heather is a Labor & Delivery nurse, wife, mom of 3, birth educator and founder of A Life In Labor who has helped thousands of women achieve their most empowered birth experience. This episode is an open and honest conversation about having the goal of an unmedicated birth. We recognize and honor that this is not everyone’s goal or choice when making their birth plan - all births are beautiful! But if this is your goal, we want you to have all the information you need to accomplish your goal of an unmedicated birth. With Heather’s experience helping people birth unmedicated as an L&D nurse, her personal experience having had 3 births, and her passion for sharing empowering information to other women, she was the perfect person to bring on today’s episode for this conversation! Heather shares with us that preparation and mindset work are everything when it comes to preparing for an unmedicated birth. We answer several of YOUR questions with Heather and also walk you through tips of how to manage each stage of labor to get to the goal of your unmedicated birth and to holding your baby!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @alifeinlabor and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Follow Heather Knezic on Instagram
Heather’s Website
Heather’s Podcast, The Labor Room
Exclusive Free Download of Heather’s “Enjoy Your Birth" Ebook and $100 off Heather’s Empowered Birth Academy with code ‘EANDEPOD’
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
Today, Krystle and Amy are diving into different laboring positions to utilize during labor and delivery! There is still a big misconception about movement during the laboring process, however, we know from the research that utilizing several positions can help your baby descend during the labor process. Our goal during this episode is to educate you on the options available AND to help you and your baby! We are leaving a link in the show notes to our second most downloaded resource from our site EVER - our Essential Guide to Laboring Positions FREEBIE! Use that guide to follow along with today’s episode, but be sure to look through it fully because there is so much more information in the guide than we could possibly go over in one podcast episode. It’s also a great tool to print off and bring with you to the hospital! We wish we had had this information before having our first babies, so we hope you find this information helpful and empowering!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Links & Resources
Essential Guide to Laboring Positions FREEBIE!Expecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
We could not be more excited to bring you today’s episode! Our special guest, Dr. Dianna Dixon is a Postpartum Certified Doula, Certified Breastfeeding Specialist and Certified Lactation Counselor, as well as a Doctor of Public Administration among other amazing qualifications. She created her platform, Pump with Purpose, after her final breastfeeding journey to help teach women all around the world the ways to pump and to increase supply as well as to be a resource in the breastfeeding community. She offers a range of services to help every family feel seen, heard, valued, and validated. Diana speaks so passionately on her platform, we just knew she would be the perfect guest to ask our hard hitting questions! Today’s interview will cover pumping knowledge we wish we had going into our first breastfeeding journeys as well as some questions that will take us through the nitty-gritty of pumping schedules, what to do if you’re returning to the workplace, and more!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @pumpwithpurpose and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Links & Resources
Follow Dr. Dianna Dixon on Instagram
Dr. Dianna’s Website
Get Dr. Dianna’s Free Pump Survival Guide!
Expecting and Empowered App - Enter code 'PODCAST25' at checkout!
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
This week we are revisiting one of our most listened to episodes, ever! This Christmas we wanted to give you the gift of information - and this episode is packed FULL of info we want you to know! We get asked often in our community about preparing for labor and delivery, which is why we recorded this episode in 2022 and thousands of you have listened. We wanted to provide moms listening with tangible tips, so that you can set yourself up for success. During the episode we heard from people that are really excited about the labor and delivery experience, others that were terrified, and everything in-between. Whether you’ve listened to this one before or you’re hearing it for the first time, it’s our hope that you take away some new knowledge to prepare for your next labor and delivery!
If you like this episode, we have so much more for you inside of our Prepping for Labor + Delivery Online Course. You can get the course here **and we can’t wait to support you in your labor and delivery!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!**
Links & Resources:Prepping for Labor + Delivery Online Course - Enter code 'PODCAST25' at checkoutEpisode 13 with Jacquelyn BrennanThe Birth Partner 5th Edition: A Complete Guide to Childbirth for Dads, Partners, Doulas, and Other Labor Companions by Penny SimkinElite female athletes’ experiences of symptoms of pelvic floor dysfunction: A systematic reviewThe Birth Hour PodcastDoing It At Home Podcast
Expecting and Empowered App
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
We feel very passionately that c-section mamas deserve to have all the information they need to have a full recovery after birth. Co-founder of Expecting and Empowered, Krystle, is a c-section mama herself, having had 3 cesarean births! Her personal experience combined with her professional experience as a Women’s Health Physical Therapist means she is the perfect person to educate our listeners on their healing process! Today’s episode will focus on post-cesarean recovery, specifically emphasising on scar mobilization and healing. If you’re interested in more info about what to expect immediately after your c-section, we have linked episode 12 for you to reference. After you listen to that episode, be sure to come back to this one! You won’t want to miss out on this information!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Links & Resources
C-section Scar Mobilization Guide - our most downloaded resource ever!
Belly Map
Expecting and Empowered Episode 12: “Everything You Need To Know The First Two Weeks After A C-Section”
“The Body Keeps Score…”
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
Today we are happy to host Stephanie King from My Essential Birth (@myessentialbirth), a mother, childbirth educator, and doula. After experiencing several unexpected changes leading up to the births of her children, Stephanie was inspired to get educated on the birthing process so she could inform and educate pregnant mothers to trust their bodies and feel empowered during their pregnancy, birthing, and postpartum journeys. We really feel like our missions align, so we are excited to have this conversation with Stephanie today about the medical terminology our providers use and how this can help you construct your birth plan, know when to speak up and be your best advocate, and better process your birthing experience. Instead of feeling like a deer in the headlights when hearing terms like “VBAC” or “primigravida”, we want you to leave this episode with new knowledge that will make you feel empowered and informed when you work collaboratively with your provider to birth that baby!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @myessentialbirth and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Follow Stephanie on Instagram
Stephanie’s Website
Stephanie’s Podcast - Pregnancy and Birth Made Easy
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
Krystle and Amy are back together to bring you today’s episode, 5 things you didn’t know you could ask for during a c-section! Krystle is not only our Expecting and Empowered in-house Physical Therapy expert, but is a three-time cesarean birth mama, making her a wealth of knowledge about the c-sections. Krystle is going to walk us through today’s 5 things to help you feel more prepared and feel empowered to collaborate with your care team to create a positive c-section birthing experience. Whether you have a planned c-section or unplanned, educating yourself about the options can help select what things you’d like to include to make your c-section birth special to you and your baby. The 5 things we will cover today walk you through the whole experience: things you can ask for before your c-section, things you can ask for during, as well as something to ask for to help with after your c-section while you are healing.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
We want to thank you all, our listeners, for helping us find the best expert to interview for today’s episode all about gestational diabetes! Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author who has a passion for sharing evidence-based nutrition with mamas-to-be. Whether you’ve yet to be pregnant, are pregnant with your first baby, or are a seasoned mama, this episode has so much great information for you.
To help reduce the fear surrounding GD, Lily breaks down non-modifiable and modifiable risk factors of gestational diabetes and the link between GD and preeclampsia. We also tackle the topic of the sweets craving - should we be indulging in sweet treats while pregnant or is there a way to curb these cravings? Lily gives us the scoop! She also touches on which food, considering you are not allergic/intolerant, that as a pregnant woman you should be including in your daily diet. Major takeaway from today’s episode is that it’s never too late to change your nutrition and exercise habits during pregnancy to improve outcomes for you and baby!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @lilynicholsrdn and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their pregnancy journey!
Follow Lily Nichols on Instagram
Lily’s Website
Check out Lily’s 3 books (Real Food for Fertility, Real Food for Pregnancy, and Real Food for Gestational Diabetes) HERE
Links & Resources
Lily’s articles “Pregnancy Weight Gain…”, “Electrolytes & Pregnancy…”, and “Am I too late…”
Gestational Diabetes Freebie Video Series
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
Amy’s husband, Drew, hops on the podcast today to talk about what labor and delivery is like from a partner’s perspective. Having been through three labor and deliveries together, Drew has some solid advice on how to be a supportive partner during an L&D experience. We also had a lot of really great questions come in from our IG followers that Drew and Amy discuss with raw and honest answers. If you are a partner listening to today’s episode, know that you are such an important part of the birthing process and we appreciate you!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Links & Resources
“The Birth Partner” by Penny Simkin
Amy Kiefer’s Unmedicated Birth of Baby #3 - Episode 32
Expecting and Empowered Labor and Delivery Course - Enter code ‘PODCAST25’ at checkout
Expecting and Empowered App - Enter code ‘PODCAST25’ at checkout (subscription link)
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
Certified dog trainer, Dominika Knossalla-Pado, was thrilled to be adding newborn twins to their family. Sadly, her beloved dog had a difficult transition when the babies came home. Dominika has now made a career out of her passion, helping families safely integrate new babies into homes with dogs and new dogs into homes with kiddos. Dominika is a wealth of knowledge and we are so excited to share all of the information in today’s episode with you.
Being a first-time parent means a lot of unknowns. Having a plan for your dog during the fourth trimester can at least solve one of the unknowns! Where will the dog sleep, play, or go if they need to be away from the baby or home for a couple of days? Ask family and friends to help with walking or playing with your dog so you can rest and recover once you bring the baby home. Dominika also shares with us the safest way to introduce your furry friend to a new baby and what to do if you have an overprotective pup.
To close out, we shift gears with tips on bringing a new dog to your home with kiddos. Dominika shares with us the things we need to think about before doing so and what age she thinks our kids should be to make it an easier and safer transition for your kiddos and new pup! If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @dogmeets_baby and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their parenting journey!
Follow Dominika on Instagram
Dominika’s Website
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
One of our goals here at Expecting and Empowered is for women to feel empowered going into the fourth trimester! We hope this episode helps you pinpoint some spots where you can prepare before the birth of your baby to be set up to heal well and feel more like yourself during your fourth trimester experience!
We prepare for 9 months for our babies! We plan the perfect nursery, buy all the cutest clothing, we take baby courses and classes…but have you prepared yourself for postpartum? Today we will go through our suggestions of things to add to your list of considerations that may help you lessen your load during your fourth trimester.
After going through this huge transition from pregnancy to the fourth trimester, it’s important to do something every day that helps you feel a little more like yourself. We asked the members of our Expecting and Empowered community what helped them during their postpartum time and are passing along their suggestions. Whether it’s a big or small thing, you matter and deserve to feel like your best self.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram This episode was brought to you by the Pivot Ball Change Network.
We are so excited to bring back Mackenzie from Mackenzie.On.Motherhood on Instagram. She was with us for episodes 27 and 28 where we talked about what an L&D nurse wants you to know about labor and what actually happens after a hospital birth. So we thought it would be perfect for her to come back and educate us about epidurals! Whether your birth plan will include an epidural or not, this episode will be a great opportunity to educate yourself on the option of an epidural and what that process of having one looks like. It’s better to be over prepared than under prepared!
We start off with defining what exactly an epidural is and Mackenzie walks us through the step-by-step process of how an epidural is placed and who does the procedure. We then go through some of our listeners' most requested questions about epidurals. Can you get out of bed and change positions? Will I still feel pain? What are the risks and benefits? We go through it ALL!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @mackenzie.on.motherhood and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Follow Mackenzie on Instagram
Mackenzie’s Website
Mackenzie’s Online Courses
Links & Resources
Episode 27 - What a Labor and Delivery Nurse Wants You To Know About Labor
Episode 28 - What Actually Happens After a Hospital Birth
Expecting and Empowered App - Check out our Labor Day Sale and enter code ‘LABORPOD25’ at checkout!
Expecting and Empowered Website
Expecting and Empowered Instagram
Today is a solo episode from one of your hosts, me, Amy! As a trained doula, Registered Nurse, and mom of three, I feel confident we can provide you with some strategies in today’s episode to help you create a positive mindset around your upcoming labor and delivery. Mindset is aways trainable!
Something we encourage you to do is to learn about the birthing process. We’ve linked some of our previous episodes for you below about the different stages of labor and women’s birth stories. I also share my favorite book and documentaries to watch if that interests you more! By doing this research, you’ll know what is normal and expected during labor but also be prepared to know what options you have as the laboring mama.
The second tip I wanted to cover with you today is about yourSELF. How do YOU like to be encouraged during times of stress? I share with you some positive feedback quotes I learned in my doula training that you can share with your birthing support person if you feel they resonated with you and can help you during your birth. And also choose a couple key phrases to encourage yourself during the labor process.
My third tip to help you work on your birthing mindset is to write a letter to yourself. As if you were writing this to your best friend, detail what your birth plan is and fill it with loving, positive affirmations to yourself. Encouraging your future self that you can do it and meet your baby! Finally, my last tip is to protect this new positive birth mindset you have created. Everyone will have an opinion about your birth plan, and it may not always be encouraging. Step away from conversations or online content if you feel it isn’t beneficial to your mindset.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Links & Resources
Expecting and Empowered Episode 24 - Empowering Your Labor and Delivery
Expecting and Empowered birth story episodes: Episode 3, episode 5, episode 10, episode 15, episode 19, and episode 32
The Birth Hour Podcast
The Birth Partner by Penny Simkin
Expecting and Empowered App - Check out our Labor Day Sale and enter code ‘LABORPOD25’ at checkout!
Expecting and Empowered Website
Expecting and Empowered Instagram
We are so excited to have Diane Boden from the Minimalist Moms on the podcast today. After feeling like she wanted to live more intentionally and simply, Diane pursued sharing her experience through Minimalist Moms Podcast, which has become a top rated podcast and resource for women!
Diane doesn’t want the term “minimalist” to scare you - she really just means living your life more simply, with less clutter taking up space in your mental load and taking time away from really enjoying your life with your kids and your family. She uses a technique where if it can be put away in 1 minute, do it right then so you don’t have to do it later! It really helps the clutter from building up. And if you’re feeling overwhelmed by the amount of stuff in your home, Diane shares what room to start decluttering in and why. And to keep that newly organized space tidy, Diane suggests implementing the “1 in, 1 out” rule. This can be especially helpful for kids' toys!
Besides the physical items cluttering up our home, there can also be a lot of mental clutter when it comes to being a mom. If thoughts keep you up at bedtime, have a pen and paper handy to use as a “brain dump”. You can write all your ideas down and tackle the to-do list the next day without worrying you’ll forget something. And don’t forget to quiet your mind once in a while and relax in a way you enjoy most!
Diane also covers what to do in our closets…we know it can seem daunting, but Diane’s tips about how to handle your pre-baby clothes and maternity clothes can help this task seem less overwhelming.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @minimalistmoms and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey!
Follow Diane and Minimalist Moms Podcast on Instagram
Diane’s Minimalist Moms Website
Diane’s Podcast, Minimalist Moms Podcast
Grab a copy of Diane’s book, Minimalist Moms: Living and Parenting with Simplicity
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
As you already know, here at Expecting and Empowered, we don’t mind covering topics people are scared or shy to talk about. And today is no different! Today’s episode is all about sex during pregnancy. Some women love sex while pregnant and some want nothing to do with it! Either is okay. We are going to dive into this topic through the lens of a physical therapist and mamas of three.
First of all, is sex during pregnancy safe? Unless your provider specifically tells you to abstain, YES, it’s safe! There can even be some benefits of sex during pregnancy, especially during the 3rd trimester. This episode will dive into all the ways we can make it not just safe and comfortable, but actually ENJOYABLE.
We recognize that a lot of body changes happen during pregnancy and that may affect the way you feel towards sex. It may be out of your comfort zone, but this episode will cover ways you can better communicate with your partner about how you’re feeling, and your wants and needs in the bedroom to help both of you reach the “finish line” and have fun while doing it! We also discuss some positions you and your partner can try that leave some extra space for your growing belly.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their pregnancy journey!
**Links & Resources:
Pregnancy Sex Positions Freebie**
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
The creator behind the Instagram account @babysettler, Hillary Sadler is a labor and delivery nurse, feeding specialist, and mom of 4. She also is the author of the book “Babies Made Simple”, a roadmap to the baby stage! Hillary fills the information gap between your OB’s office and baby’s pediatrician. She gives evidence-based guidance to new moms, as she would to any friend, without the high cost burden you’d incur in a traditional healthcare setting.
Well fed babies sleep better, so Hillary is on a mission to make sure all new mamas understand the connection between feedings and sleep. There is evidence showing that if mom can get at least one REM cycle of sleep during the night, it can positively impact maternal mental health. In order to get that sleep, Hillary tells us how we can identify if our babies are getting an effective and full feeding.
Following a routine can help babies and parents. Every baby is different though, so Hillary emphasizes the difference between a strict schedule versus a routine. She dives into example routines, ways to set the environment up for quality sleep, and a new perspective of splitting your 24 hour day into different time chunks. If your baby goes to daycare, sometimes your child’s daytime routine is out of your control, which can lead to an overtired baby in the evening. Hillary explains how to use the “5 S’s” to console that sweet little one. Lots of families are using the Snoo bassinet because of its built-in soothing capabilities, but does Hillary approve of this coveted baby item? Listen and find out her opinion!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @babysettler and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their postpartum journey!
Follow Hillary on Instagram
Hillary’s Website
Hillary’s New App, coming soon!
Order Hillary’s book, “Babies Made Simple”
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
Today on the podcast we are happy to host Chelsea Swopes. Chelsea is a baby and toddler speech language expert (SLP) with over 15 years of experience. Chelsea is known on her Instagram page as @playtalklove and is a mama herself! Chelsea’s goal is to help families build strong connections in order for those kiddos to grow into functional communicators.
Reading to your baby isn’t just a sweet thing to do as part of a bedtime routine, it’s also a great way to build a strong bond and expose them to hundreds of words. Including your baby and toddler in your everyday routines also helps support their language development too!
Lots of parents experience anxiety over whether or not their child is meeting the appropriate milestones, including speech. Know that if you are helping your child grow and develop, you are doing a great job. And if you feel there may be cause for concern, Chelsea encourages you to familiarize yourself with the age related milestones we’ve linked for you below and also shares how to seek help from a professional.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @playtalklove and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey!
Follow Chelsea Swope on Instagram
Chelsea’s Website
Links & Resources
The American Speech-Language-Hearing Association’s website
Chelsea’s Free Communication Milestone Checklist
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
No two births are alike. Just as no two mother’s perception of her birth experience is alike. Trauma related to birth is in the eye of the beholder as Kayleigh Summers, licensed clinical social worker and birth trauma therapist, shares with us today. Kayleigh experienced a traumatic birth which she details in today’s episode. This experience is what led her to helping other moms process and work through their birth traumas and change the trajectory of their healing. Society leads us to believe that if we end up with a healthy baby, we should be grateful.
As we discuss with Kayleigh in today’s episode, your feelings of being traumatized are valid. Yes, you may have a healthy baby, but your experience and feelings matter. Those two emotions, grief and thankfulness, can coexist. Your thankfulness for your baby does not diminish your sadness around your traumatic experience. Kayleigh explains that early intervention with a therapist can drastically change the outcome of the feelings towards the birth. Processing the trauma properly with a professional can help make the triggers less triggering, especially if you plan on having more children, and therefore more birthing experiences, in the future. Kayleigh’s last encouragement is that no matter how long ago your trauma occurred, whether it was 20-30 years ago or more, it is never too late to seek help.
If you found today’s episode helpful, we would love it if you could share it to your Instagram stories and tag us, @thebirthtrauma_mama and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their postpartum journey!
Follow Kayleigh Summers on Instagram
Kayleigh’s Website
Kayleigh’s Podcast
Schedule a consultation with Kayleigh (and you live in PA or FL) at Holding Hope Perinatal
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
Social media seems to be flooded with the new fad diet of “counting macros”...or is it a fad? And is it even a diet? Dani Patton, nutritionist, macro coach, and face of Mindin’ My Macros on Instagram, is on the podcast today to discuss this phenomenon. Dani wants all of you to know that macros are a tool, not a restricting fad diet, used to help you achieve your health goals and enjoy a well lived life. The idea is to fuel your body with the macronutrients it needs, not restrict it!
After graduating college, Dani was looking for something that wasn’t another yo-yo diet to help her find a sustainable lifestyle to help her look and feel her best. Dani researched and concluded that macros were the answer! Macros are the simple makeup of the food we all eat; protein, carbs, and fat. Manipulating these three main macro categories is the key to sustainable eating habits that will help you reach your health goals.
Through her work with over 1,000 women, Dani has found that protein is the macro the majority are lacking the most. Logging your daily macros in a free macro counting app is a great way to check in on your current eating habits. If macro counting seems daunting for you, Dani suggests focusing on simply upping your daily protein intake. Currently pregnant or soon to be? Dani is pregnant currently too and knows it can be difficult when morning sickness kicks in. Her suggestion is to find what food works for you while sick and try to focus on that protein intake!
If you loved today’s episode, don’t forget to share it and tag @mindinmymacros and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey!
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Having a baby is one of the most exciting times of our lives. We prepare months in advance for the baby's arrival. We take labor and delivery classes, parenting classes, and read all the books…but do we prepare enough for how we are going to feed our baby? Jessica McKee, a seasoned NICU RN, mom, and International Board Certified Lactation Consultant (IBCLC), is on the podcast today to discuss everything breastfeeding and pumping.
From our own experiences with breastfeeding, it isn’t always easy. Taking the time during your pregnancy to study up on what “normal” looks like can help you know if there is an issue to address. And while in-person appointments with an IBCLC are great, online services from someone like Jess can be exceptionally helpful too! Jess has a number of tips for us today including proper body mechanics while breastfeeding, things the non-feeding parent can do to bond with baby, and how to utilize the InfantRisk Center Hotline and MommyMeds App if you have questions about medications or supplements you want to take while breastfeeding.
If you are going back to work and will need to pump, you’ll want to listen to this episode. Jess talks with us about when the right time to order your pump is, knowing your rights as a pumping mama, and what to keep with you to have a successful pumping session at work. We also run through some popular baby products and Jess gives us her opinion on if they’re worth using or not! We know being a new mom is hard, but feeding your baby shouldn’t have to be. By preparing before birth, you too can enjoy the newborn stage!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @goodbabylactation and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth and parenting journey!
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Links & Resources
InfantRisk Center Website
MommyMeds App on Apple Store and Google Play
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Today we are hosting our first mother/daughter duo! Candace Burch is a Hormone Health Educator with over 30 years of experience and her daughter, Jess Suchan, is a board certified Holistic Health Coach. Together, they educate and coach women on how to holistically support their bodies through healthy hormone practices. During our discussion, Candace and Jess share with us the concept of cycle syncing, hormone focused nutrition, and other ways to support healthy hormone habits.
After going through her own personal hormone struggles, Jess decided to leave her corporate job and go to nutrition school. Meanwhile, her mother Candace, having a background in the lab side of the hormone world, wanted to start her own venture doing client consulting. They decided to team up, and with some help from Candace’s other daughter, created their family business to help women feel their best.
Candace and Jess understand that we, as women, wear many hats and have full schedules. They share suggestions on how to use “mindful moments” to show up for ourselves and improve our health and hormones through exercise, nutrition, and cycle syncing.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us both; @expectingandempowered and @yourhormonebalance.
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Candace and Jess’s Websites; yourhormonebalance.com, bodyblissbyjess.com
Links & Resources
My Sexy 6 Formula - free when you sign up for Jess’s email list!
Hormone Level Testing - use code ‘EMPOWERED’ for $50 off of your own “Build Your Own Test Package”
Jess’s Podcast - Solo 2.0
Candace’s Podcast - Women Talking Frankly
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Elisabeth Emmerich is the mom to three boys, a play therapist, a licensed registered therapist in the state of Minnesota, and hosts her own podcast; Experience Motherhood. Today, Elisabeth is talking with us about the importance of embracing your individuality in motherhood and finding what matters most to you. We both share personal experiences of navigating motherhood and the challenges that come along with it.
Knowing who you are as a mom, first and foremost, is so important to the impact it has on your child’s development. Elisabeth encourages us to flip that narrative and think about the negative impact that not being yourself could have on your kids. She shares that by finding what matters the most to you in your motherhood journey will help you feel like what you are doing is enough.
Oftentimes, when we are first starting off in our parenthood journey we find that we have different values than our partner or our in-laws. Elisabeth explains that this is okay! And she helps us navigate how to have conversations with our loved ones about what we value most in parenthood to help ensure everyone is on the same page.
If you’re feeling like you’ve lost yourself in motherhood, need to take better care of yourself, and are looking for ways to do so - you’re going to want to listen to this episode. If you enjoy it, we would love it if you could share it to your Instagram stories and tag both of us; @expectingandempowered and @experiencemotherhood.
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Links & Resources
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We are so excited to have Ashton Whitmoyer-Ober from @enneagramashton on the show today. Ashton is the mom of two and the author of The Enneagram Made Simple: A No-Nonsense Guide to Using the Enneagram for Growth and Awareness. She is passionate about helping people understand their enneagram type and themselves better.
Knowing your enneagram type can be so helpful when it comes to understanding why you are the way you are and why others act the way they do. It can also be helpful to understand what intrinsically will help you create healthy habits around diet and exercise.
Ashton walks us through each enneagram type and explains where you can take the enneagram test to figure out what number you are if you aren’t sure. She also explains the impact that knowing your enneagram can have on motherhood.
Be sure to send this episode to a friend who you know will be interested to learn more about all nine enneagram types!
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Ashton’s Favorite Enneagram Test
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
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What if someone told you they have one thing that can reduce your stress, increase your energy, and enhance your mental clarity? You would do it, right?! Well, what if we told you it’s something you do everyday and don’t even realize - but you might not be doing it correctly.? It’s breath.
In today’s episode I, Krystle, walk you through all of the benefits that our breath has. Our bodies have so much power to restore and help themselves however, during pregnancy and postpartum, our breathing patterns change so much. If we take a little bit of time and focus our energy back on our breath, it can have huge benefits.
We cover everything from breaking down the basics of how breathing works, to how to know if you have dysfunctional breathing patterns, and finally offer five tips you can try if you are a dysfunctional breather. If you focus on breathing correctly, before you know it you’ll be feeling and living better. It takes time and practice but the benefits are amazing!
If you have an anxious friend or know a mama whose bra line is too tight, we would love it if you shared this episode with her. There is so much we are not taught about the power of our breath and we want to help expand this knowledge to as many mamas as possible!
Links & Resources
Expecting and Empowered App - Enter code 'BREATHE' at checkoutBreathing FreebieMouth Breathing TapeExpecting and Empowered WebsiteExpecting and Empowered Instagram
We get to learn from Dr. Tasha D of @physiodoula today. She has her doctorate in physical therapy and is a birth and postpartum doula. Dr. Tasha is passionate about providing holistic care for women throughout the entire pregnancy, birth, and postpartum periods.
Bringing a baby home from the hospital for the first time can be an overwhelming experience. In our conversation with Dr. Tasha, she explains what a postpartum doula actually is and the services they can provide to help ease this major life transition. Being able to afford or have access to a postpartum doula can be unattainable for some, so Dr. Tasha gives some suggestions on what to do if you don’t have access to these services.
She also covers some of the common issues she sees arise for women postpartum, including moms not setting firm boundaries, the dynamic between couples drastically changing, and the mental and physical healing of mom not going according to plan. She offers advice on what you can do if you recognize these issues popping up in your postpartum journey.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us both; @expectingandempowered and @physiodoula. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their postpartum journey!
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Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
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Mom rage. Is this something you’ve ever experienced? Today, I (Amy) get behind the mic with Dr. Ashurina Ream, the woman behind the well known Instagram @psychedmommy. We discuss both our personal experiences and clinical expertise with having these feelings. Dr. Ashurina is a licensed clinical psychologist and certified in perinatal mental health. She is an incredible resource over @psychedmommy and is a mom herself which is a huge reason why she added perinatal mental health to her education.
Dr. Ashurina explains what mom rage is and what it typically looks like. She also goes into the link between depression and rage, and how society often looks at anxiety as a “good” thing but can make moms with depression feel worse. We also discuss common triggers that can lead to mom rage and how they can be as simple as not having your basic biological needs met.
Mom guilt is a topic we cover. Do you have a hard time taking time away from your kiddos? If you do take time away, do you feel like you have to be doing something productive? Dr. Ashurina talks about margin space and how if we don’t leave any for ourselves we can actually really suffer.
The final subject we touch on is resentment toward our partner. It can creep into our relationship and oftentimes you can be in a head space where it’s hard to even communicate what you need to your partner. Dr. Ashurina gives talking parts on ways you can start to move the needle in your relationship if this is a place you are in right now.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us both, @expectingandempowered and @psychedmommy.
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Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
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Dr. Emily Jamea is a sex therapist and an expert on love & relationships. She is also the author of the upcoming book - Anatomy of Desire and hosts her own podcast, Love & Libido. Emily is also a mom which was really important to us when we were looking for someone who understands what our bodies go through as we experience pregnancy + postpartum and how that can impact our sex life.
Growing up in a sex positive household paved the way for Emily and the career she’s so passionate about. In this discussion, she speaks on why it can be really hard for women to have a desire for sex when they are pregnant or postpartum. She also gives suggestions on how to still feel worthy of sex if you are struggling with your body image.
Dr. Emily helps to normalize the situational changes that occur in our sex lives during motherhood - that experiencing changes in your sex drive are completely common and should be normalized. She shares the importance of giving yourself grace and focusing on getting your basic needs met FIRST before you can even think about having the desire for sex again.
We also touch on your partner’s role in getting back into sex after baby. Maybe asking your partner to do more can help get you into the mood? Dr. Emily wants to make sure that you are communicating your wants and needs with your partner and she shares what to do if you feel like sex is just too far gone from your relationship.
If this episode hit home for you, we want you to share it with your partner. You are in this together and we want you to get back to a place where both of you feel comfortable and satisfied with your sex life.
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Dr. Emily’s Website
Sex After Baby Workshop - enter code ‘HALFOFF’ for 50% off
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Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
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Shanna from @wellnessforthewin on Instagram is on the show today. She is a dietitian, an Expecting and Empowered ambassador, and a mom to two beautiful boys. Shanna is going through an incredibly tough situation after the birth of her second son, Levi. He had an unexpected stay in the NICU and we hope that by sharing Shanna’s story we are able to help other NICU moms feel seen, understood and less alone.
Not only did Shanna’s son Levi have an extended stay in the NICU but Shanna herself had to recover from an unexpected C-section as well. She shares what those around her did to help her and her family feel loved and supported during the most difficult time of their lives. Shanna also shares what she tried to do to take care of herself when most days it felt like all she could do was just survive.
Shanna and her husband also have a toddler at home while they are trying to navigate everything with Levi. She shares how their first born has been such a blessing through these last several months and how he has brought a sense of normalcy to their hectic lives. The future is still unknown for Levi and Shanna shares how she continues to navigate this medical mom journey that she did not sign up for.
We love Shanna and we hope her story gives other NICU moms some feelings of solidarity. If you enjoyed or connected with this episode we would love it if you shared it to your Instagram stories and tag us both; @expectingandempowered and @wellnessforthewin.
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Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
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Diastasis recti (also known as DR) affects ⅔ of women during pregnancy and continues into postpartum for most women. The separation of your abs as a result of pregnancy and/or postpartum can be really frustrating and cause women to feel self-conscious. In this episode we are talking all about what diastasis recti is, how to know if you have it, and what to do to improve it.
I, Krystle, walk you through a test you can do on yourself to see if you might have DR. I also share my own personal experience with DR and how I didn’t get it until almost a year after I had my third child.
I want you to remember that there is a lot that we can do about DR and toward the end of this episode I talk you through some exercises that you can do at home to help improve your symptoms. I hope this episode helps you understand how to better connect with your core whether you have DR or not. Really being connected to our bodies is so important to the function of our nervous system which can in return help us feel more confident in our own skin.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. Or if there is a mama you know who could benefit from listening, send it to her!
Freebie - Exercises to Heal Diastasis Recti
Links & Resources
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We are excited to have our first OB/GYN on the show today, Dr. Nicole Rankins! She is a board certified practicing OB/GYN, a wife, a mom of two, host of The All About Pregnancy & Birth Podcast, and has been serving pregnant women for over 20 years.
Dr. Nicole explains to us the difference between an OB/GYN and a Midwife. She also talks about how we can make sure our OB/GYN is a good fit and stresses the importance of advocating for ourselves throughout the entirety of this episode.
We also went to our Instagram audience for this episode and asked them what myths they wanted Dr. Nicole to bust. She tells us whether or not women with small pelvises have harder births and if losing your mucus plug means you’re going into labor. Dr. Nicole also emphasizes how black women can take back their power in labor & delivery and shares her personal experience with black maternal health.
Listen to Dr. Nicole’s Podcast - The All About Pregnancy & Birth Podcast
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Dr. Nicole’s Website
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Expecting and Empowered Prepping for Labor + Delivery Course - Enter code 'PODCAST25' at checkout
Today I’m (Amy) in the studio with Abby Green. You may recognize her voice from episode 21 where she talked all about her experience with prolapse. It was a very vulnerable conversation so if this is something you’re experiencing, you’ll definitely want to go back and listen to that episode.
Abby is also one of our Expecting and Empowered running coaches. In addition, she’s a University of Wisconsin certified mindset and business coach. She’s helped so many women work through their personal and professional roadblocks to help them be the most successful versions of themselves. Today she is going to walk us through some reframes that might help different personality types when certain tendencies come up with exercise.
We discuss what the main differences are between personality types and why it’s important to understand how to work with your natural tendencies. Abby also explains to us what the term perfectionist fantasy is and what it has to do with moms & exercise in general. We discuss workout strategies that you can implement today to be more successful in your fitness and motherhood journey.
We know that getting in exercise is a struggle. Especially in early motherhood. We hope this episode gives you the tips, tools, and strategies to implement into your life today because we know how effective exercise is at helping you feel like your best self.
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Listen to the HERself Podcast
Links & Resources
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Expecting and Empowered App
Expecting and Empowered Website
Expecting and Empowered Instagram
Expecting and Empowered Prepping for Labor + Delivery Course - Enter code 'PODCAST25' at checkout
We have Dr. Anjuli Gans from @resilientrascals on the show today. Her goal over there is to serve as a resource for parents to bridge the gap between your instincts and professional medical advice. She’s not only a pediatrician but she’s a mom as well.
Have you ever felt like your kid is sick all the time? Dr. Anjuli goes over how many illnesses are normal for the first year of a child’s life. She also explains that as children get older, things do tend to get better. Their immunities get stronger and the illnesses tend to not last as long.
Do you feel helpless as a parent when your child gets sick? Do you feel like it’s your fault? Dr. Anjuli gives us some friendly reminders that no matter what we do as parents, children are going to get sick. It is a normal part of their upbringing. She does offer a few suggestions on what you can do to help prevent respiratory illnesses and even shares whether or not she uses distilled water in her humidifiers in her own home!
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Dr. Anjuli’s Website
Links & Resources
Expecting and Empowered YouTube Channel
Expecting and Empowered App
Expecting and Empowered Website
Expecting and Empowered Instagram
Expecting and Empowered Prepping for Labor + Delivery Course - Enter code 'PODCAST25' at checkout
It’s Krystle here and today we are talking about your pelvic floor! I’ve heard it both in the clinic and inside the Expecting and Empowered community that women are told to just do kegels to prepare for labor and delivery. And, oh boy, could that be farther than the truth. Today I am going to help you improve your labor experience by strengthening your ability to work with your body during childbirth, decrease tearing, and reduce the risk of having an emergency C-section.
We discuss understanding the role the pelvic floor plays in labor and delivery, what the pelvic floor is made up of, and some of the issues that can arise in the pelvic floor that are not normal. I share some tips on how to achieve both strength and flexibility, simultaneously. Posture is also something that affects our pelvic floor. I will give you some exercises you can do to strengthen your posture. Knowing what to do during labor is also key. I offer some suggestions on what to do instead of pushing while lying on your back.
Hopefully you feel more empowered about your pregnancy after you listen to this episode. Remember, knowledge is power and with the right preparation you can navigate this childbirth experience with confidence and trust.
Expecting and Empowered Podcast Episode 17: Urinary Incontinence Doesn’t Have To Be A “Normal” Part Of Motherhood
Prepping Your Pelvic Floor Freebie
Blog Post: Best Tips For Pushing During Labor: Open Glottis + Positions
Expecting and Empowered Prepping for Labor + Delivery Course - Enter code 'PODCAST25' at checkout
Expecting and Empowered Pregnancy Program
Expecting and Empowered Postpartum Program
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Today we have a special surprise for you. We have Liesel Teen on the show! She is a registered labor and delivery nurse and the face behind the very popular account @mommy.labornurse on Instagram. She has two kids herself and is a wealth of knowledge when it comes to helping people prepare for labor and delivery. Her goal is to empower women and give them resources to help them through this phase of their lives.
We cover what a labor and delivery nurse is in charge of during a birth and what they help the doctor with. Liesel also explains what women who seem really prepared for their births do ahead of time to set themselves up for success.
Ever wondered how to tell if you’re actually in labor or not? Liesel explains how to know so that you don’t go to the hospital and end up getting sent back home. She also covers the pros and cons to epidurals and why it might seem your labor and delivery nurse is having you change positions so often.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us both; @expectingandempowered and @mommy.labornurse. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
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Liesel’s Podcast
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Expecting and Empowered Prepping for Labor + Delivery Course - Enter code 'PODCAST25' at checkout
A common fear that a lot of women have when they are going into labor is tearing. Especially if it’s your first time. We want to address this fear in this episode. We cover what you can do in pregnancy to prepare, how to protect your perineum during labor, and what to do if you do end up tearing.
Krystle explains what tearing actually is and what the different degrees of tearing mean. We get into why tearing happens and why it is more common among athletes. We teach you how to prepare the perineum for the stress of delivery and what you can do to help prevent tearing from happening.
If you have a birth partner, Krystle shares what they can do during delivery to help the perineum stretch out and she talks through optimal pushing positions & techniques for protecting your perineum. And what about if you still end up tearing? We go through how to heal and what exercises you can do to help this area after birth.
We know that tearing can be a big fear. But we hope this episode puts your mind at ease and can be a resource for you during your labor and delivery. Please tag us on your Instagram stories @expectingandempowered if you enjoyed this episode.
Sponsor: Expecting and Empowered Prepping for Labor + Delivery Course - use code ‘PODCAST25’ at checkout.
Links & Resources
Freebie: Exercises to Minimize Tearing
Expecting and Empowered YouTube Channel
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Expecting and Empowered Website
Expecting and Empowered Instagram
Maternal mental health is what our guest Erica Djossa specializes in. She is a registered psychotherapist with over a decade of experience. Erica is the founder of Momwell - a mom centered virtual therapy service for every stage of motherhood.
In this episode we discuss why we often have unattainable goals in motherhood and Erica explains how we are living in the era of intensive mothering. Perfectionism is a constant battle for many of us moms whether or not we work in or outside of the home. We set such high standards for ourselves because oftentimes we were able to operate at a very high threshold pre-children. Erica helps break down this misconception that we can continue to hold ourselves to such high standards in every aspect of our lives.
Anxiety is a hot topic in motherhood. But what red flags should we look for to be able to tell when anxiety is becoming a problem? Erica normalizes that depression and anxiety can happen to anyone. Even she herself, as someone who works in this profession, has suffered from these concerns.
We know you are going to love this conversation just as much as we enjoyed having it. Please share this episode on social media and tag both @expectinganempowered and @momwell.
Follow Erica on Instagram
Erica’s Podcast; The Momwell Podcast
Erica’s Website
Sponsor: Expecting and Empowered App - enter ‘PODCAST25’ at checkout for 25% off.
Links & Resources
Expecting and Empowered YouTube Channel
Expecting and Empowered App
Expecting and Empowered Website
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Can nutrition really have an impact when you are trying to conceive? Yes, it absolutely can! Today we are talking with Sophia from @ttc.nutritionist about the nuts and bolts of how what we put into our bodies plays a role in getting pregnant.
Sophia is a registered dietitian who focuses on optimizing your progesterone levels during pregnancy, helping to support women along their fertility journeys through education and empowerment during the luteal phase. She is a mom herself and a military spouse.
There is such an ease to the way that Sophia speaks on topics like progesterone, the luteal phase, menstruation, and conception that it makes her easy to listen to and understand. She gives us insight on the role that progesterone plays in getting pregnant, the correlations between someone's diet and their fertility, and what supplements, if any, she recommends for her clients.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us both; @expectingandempowered and @ttc.nutritionist.
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Ovulation Unlocked Course
Links & Resources
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Today we have Sarah Rubatt, a women’s health physical therapist at the Empower Movement clinic, on the show. Sarah has been a physical therapist for nine years and she specializes in the rehabilitation of orthopedic conditions of the spine and upper & lower extremities as well as pelvic floor rehabilitation in prenatal and postnatal moms. Sarah is a mom of two and helps us at Expecting and Empowered with responding to more of your physical therapy related questions.
In this episode both Krystle Howald, co-founder of Expecting and Empowered, and Sarah talk to us about who should see a women’s health physical therapist, what a women’s health PT does, and they go into details on what your first appointment with a women’s health PT will look like. If you’ve been hesitant to see a women’s health PT, this episode helps explain who can benefit from this type of treatment and help you overcome some barriers if that is what is holding you back.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. All three of us feel that every woman deserves to see a women’s health physical therapist and by sharing episodes like this one you can help us spread the word!
Empower Movement Physical Therapy
pelvicrehab.com
Apta.org
Freebie! Questions to Ask Your Ob/Gyn
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If you’ve ever thought to yourself that feeling sluggish is just how it is now, then this episode is for you. Dr. Corina Dunlap, licensed naturopathic doctor and medicinal researcher, talks with us today about how regulating your hormonal health can pay off in dividends.
Dr. Corina is a mom of two and she is on a mission to help women live their healthiest, most abundant life by working to understand their body and how they can heal it. She explains her top recommendations for those women who are trying to conceive, how you can jump start your period if you’re trying to conceive your second or third child, and how to tell if that feeling of tiredness is from parenting or if something more is going on.
Do you wonder if some of your lifestyle habits are hurting your hormones? Dr. Corina explains how what we eat affects our gut health and metabolism. Overall, she wants you to know that if you are feeling off you can feel better. If you don’t feel good it is so worth working on your health. Your efforts will pay off!
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Dr. Corina’s Website
beeyawellness.com
Links & Resources
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Expecting and Empowered App
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I have the pleasure of talking with Katy Joy Wells on the podcast today. She is a declutter expert and is all about giving sustainable tips to live clutter free, even with kids.
Katy explains how she got coined with the nickname “Your Declutter Bestie”, whether or not her clients tend to say the clutter gets worse once they become moms, and what the difference between clutter and the expected mess really is.
Are you at a point where you feel so overwhelmed that you don’t even know where to start when it comes to organizing your house? Katy shares some really easy to follow suggestions on where to begin, how to decide which art projects to keep and which ones to toss, and how putting your kiddo’s toys into a rotation can be the best thing you can do.
If this episode has inspired you to start decluttering we want to see it! Tag both of us on your Instagram stories; @expectingandempowered and @katyjoywells.
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Katy’s Podcast; The Maximized Minimalist
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If you’re heading into labor for the first time, you are heading into the unknown. With this experience we can feel a wide range of emotions including everything from fear to excitement. As a mom of three, nurse, doula, and co-founder of Expecting and Empowered, it is my goal to help you move toward acceptance and preparation versus avoidance when it comes to labor and delivery.
We know that our mindset plays a pivotal role in birth. Have you heard of the fear/pain cycle? I explain what this is and how it can result in more pain. I go through what the most common fears are that women have when it comes to labor and ways to work through them. I remind you that every birth story is meant to be different and to try not to compare yours to others.
Making sure your mind is ready for labor and delivery will help to set you up for the birth you’re envisioning and desiring. We hope you find this episode so helpful. We would love it if you shared it on your Instagram tagging @expectingandempowered. Remember, you can do this. Your body can do amazing things!
Sponsor: The Expecting and Empowered Prepping For Labor + Delivery Course - Enter promo code ‘PODCAST25’ at checkout for 25% off
Links & Resources
Labor Mantras and Fears Worksheet
Episode 38: Pain Management Strategies for Labor with Birth Doula Elizabeth Joy
Expecting and Empowered YouTube Channel
Expecting and Empowered App
Expecting and Empowered Website
Expecting and Empowered Instagram
Liz Sandoz, a practicing doula, is on the podcast this week! She is a mom of two with a third on the way and has her own podcast; Morning Chava. Liz talks with us about why she loves births so much and why she is passionate about being a part of the birthing experience.
The role of a doula can be confusing to some. Liz explains what a doula does in the delivery room and what the difference between a midwife and a doula is. She also talks about how her perspective as a doula has changed since she herself has become a mom.
Pain management is something we all have questions around. We often think the only option we have is an epidural. Liz shares other pain management options and talks about her favorite strategies when one of her clients is going into labor.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag both @expectingandempowered and @esandoz. Our goal is to give you free education on all the options you have during childbirth so the more people that can be exposed to this episode, the better!
Follow Liz on Instagram
Liz’s Website
Listen to Liz’s Podcast; Morning Chava
Birth Doula Interview Worksheet
The Expecting and Empowered Podcast Episode 18: Amber Latsch, CNM, On Why You Might Want a Midwife
Links & Resources
Expecting and Empowered YouTube Channel
Expecting and Empowered App
Expecting and Empowered Website
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Exercise in pregnancy - let’s talk about it! It can be confusing. What is okay to do and what shouldn’t I do? This is the whole reason why we started Expecting and Empowered in the first place. The goal of today’s episode is to take the guesswork out of pregnancy exercise.
I’m here with my sister, and co-founder, Krystle. She’s a physical therapist who also has a pregnancy and postpartum corrective exercise specialist certification. I’m asking her all of the burning questions that you guys submitted about exercising during pregnancy.
We cover whether or not it’s okay to exercise in the first trimester and what women should know specifically about that time. Asymmetrical movements are a topic that comes up and we discuss whether or not those are safe. Ever wondered how to tell if you’re doing too much? We go over the signs to look for to make sure you aren’t over doing it.
We hope this episode is helpful if you’re pregnant or trying to conceive. Don’t forget to check out the Expecting and Empowered App which is your complete roadmap for pregnancy workouts. And remember to use the podcast discount code ‘PODCAST25’ at checkout.
Sponsor: The Expecting and Empowered App - Enter discount code ‘PODCAST25’ at checkout
Links & Resources
Expecting and Empowered YouTube Channel
Expecting and Empowered App
Expecting and Empowered Website
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We have Sammie Gollup of @anti.diet.mama on the podcast today. She is a mom of two, a registered dietitian, and her mission is to help people have a better quality of life by improving their nutrition and their relationship with food.
A lot of women are actually undereating and might not even know it. Sammie explains why this is hard on our bodies and shares the first step we can take if our body doesn’t seem to be sending us proper hunger cues. She shares what she wants moms to focus on in their postpartum journeys and, spoiler alert, it’s not weight loss.
In today’s online world, we see what someone else is doing for their own diet and exercise and might have the urge to implement their strategies into our own lives. Sammie explains why this isn’t going to have the same result on every individual and the importance of listening to your own body.
Our generation grew up with moms who were always on diets and that had a major impact on our relationship with food. Sammie explains how her course, The Anti-Diet Mama Course, helps women create a better relationship with food, how it enables women to have a more neutral relationship with their bodies, and how it helps moms raise kids who will have a positive relationship with food & exercise.
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Links & Resources
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Expecting and Empowered Website
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Krystle is back on the podcast today and we are covering her experience with her second and third C-sections. Krystle shares how her goal with her second birth was to have a VBAC and gets honest about how she felt pressured into having a C-section instead. She shares what tools have helped her the most in dealing with this birth trauma.
We ask Krystle questions around how you can set your house up for success prior to having a C-section, what it was like to come home to little ones and not be able pick them up and play with them, and what kinds of things your toddlers can do to help you recover.
For Krystle, her third C-section was the best both mentally and physically. She shares what she prioritized in order to make this true. Krystle also explains ways women can help themselves during their healing process, especially if they have diastasis recti or that C-section shelf appearance.
Our mission here at Expecting and Empowered has always been to serve C-section mamas as they recover and give them the tools that they need to feel confident in their recovery. That is why we are so proud of our two new C-section products that are out into the world; the Empowering Your C-section Birth + Recovery Course and the Empower Your C-section part inside of our app.
You can get 30% off the Expecting and Empowered App or the Empowering Your C-Section Birth + Recovery Course for this entire month by using the code ‘CSECTIONPOD30’. We hope to see you inside the app!
Links & Resources
Expecting and Empowered YouTube Channel
Expecting and Empowered App
Expecting and Empowered Website
Expecting and Empowered Instagram
This week’s guest is Kate Eskuri; a mom, fellow Midwesterner, and registered nurse with her doctorate in integrative and holistic health. Kate has a really approachable way of talking about health and wellness including inside motherhood. She speaks on how to slow down and how we can implement a more clean lifestyle into our homes.
You might be wondering what the term integrative health even means. Kate explains how the definition is going to be different for every individual. She shares her top three tips for us busy moms on how to incorporate wellness into our lives, her favorite hacks on how to fit movement in, and her realistic ways to slowly decrease the number of toxins in our lives.
Implementing an integrative healthy lifestyle can seem overwhelming. If you don’t even know where to start, tune in! We love Kate’s approach to this topic and know that after listening you will walk away with snackable tricks that you can start today!
Follow Kate on Instagram
Kate’s Website
Kate’s Substack
Links & Resources
Expecting and Empowered YouTube Channel
Expecting and Empowered App
Expecting and Empowered Website
Expecting and Empowered Instagram
We are bringing you the non-birth partner’s perspective today. Eli Weinstein is a licensed clinical social worker therapist of The Dude Therapist podcast. He works with couples and specializes in anxiety, relationships and parenting. He’s a husband and a father of two and is really open on Instagram about the mental struggles that Dad faces.
Eli covers topics including how bringing their first child home affected his relationship with his partner. He talks about what the bonding experience felt like with his child as the non-birthing partner. We chat about how common postpartum depression is in men and what symptoms we can look for. It can also be tricky to talk to your partner about seeking help if they are experiencing these symptoms. Eli gives some good tips on how to approach this sensitive subject.
Mom guilt is such a common topic these days. What about Dad's guilt? Is that a thing? Eli shares his take on why it might seem easier for Dad’s to carry on with their lives after bringing a baby into the relationship.
We loved our conversation with Eli and know that you will find his take on things insightful and eye opening. This is an episode that you’re not only going to get a lot out of but you’ll be sharing it with your partner as well.
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Eli’s Website
Eli’s Podcast
Links & Resources
Expecting and Empowered YouTube Channel
Expecting and Empowered App
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It’s Amy here and I am really excited for today’s episode because I will be telling the story of our third son’s birth. If you are looking for other birth stories, be sure to check out episodes #3 and #15.
This birth has such a special place in my heart. It was challenging but doable, hard but beautiful all at the same time. I share how my husband Drew played such an important role in Cole’s birth. He was an advocate for me and his support gave me faith to know that we were ready to raise three little men together.
Cole’s birth was definitely the most mentally challenging for me. But we got through it. There’s going to be times in birth that you have to reset yourself and reset your mind. It’s okay to have that moment of doubt but it's so important to be able to get right back into that 'how am I going to make it through this' mindset.
Expecting and Empowered App - For 30% off your first year enter ‘MOMPOD30’ at checkout! This code is valid for the entire month of May.
Links & Resources
Expecting and Empowered YouTube Channel
Expecting and Empowered App
Expecting and Empowered Website
Expecting and Empowered Instagram
Today we are talking to Dr. Morgan Cutlip who is a wife, mom of two, has a PhD in psychology, and is passionate about helping moms understand their relationships with themselves and their partners.
We all know that once we become moms our identities shift both personally and professionally. Dr. Morgan shares what that transition has been like for her and discusses the importance of eventually getting that identity back. She gives us prompts we can ask ourselves that help us reframe whether or not we’ve actually lost ourselves or if it is just a phase that will eventually pass.
Dr. Morgan shares why the mental load seems to fall on the shoulders of moms and how we can talk to our partners about offloading some of it, without having them get defensive. If you struggle to get your partner to take initiative, you’re going to want to tune in to hear what Dr. Morgan suggests to help in this area of your relationship.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag both of us; @expectingandempowered and @drmorganutlip.
Follow @drmorgancutlip on Instagram
Dr. Morgan’s Website
Love Your Kids Without Losing Yourself - Dr. Morgan’s Book Available for Presale Now
Links & Resources
Expecting and Empowered YouTube Channel
Expecting and Empowered App
Expecting and Empowered Website
Expecting and Empowered Instagram
It’s Amy here this week and I’m educating you on one of my favorite topics which is the difference between lifting weights and cardio. They both have their place but today we are diving into what the science says is best for us.
The reason we are really passionate about this subject is that there are a lot of misconceptions about lifting weights. Today I'm hoping to put people's fears at bay. Some women get nervous that they are going to get bulky from lifting and that’s just not true.
I explain the reasons behind why lifting won’t make you bulky, how the word toning is a marketing scheme, what happens to the body when cardio is the primary mode of exercise and so much more. We want people to be educated when they are making decisions about what their workouts look like. We hope that by listening to today’s episode everyone wants to add some strength training into their workouts. Your future self will thank you!
If you enjoyed this episode we would be honored if you left us a rating and review. It is how people find our podcast. So if this episode has brought some value to your life we would love your support.
Links & Resources
Expecting and Empowered YouTube Channel
Expecting and Empowered App - Enter code PODCAST25 for 25% off your first month or year
Expecting and Empowered Website
Expecting and Empowered Instagram
With so many skin and hair products on the market it is hard to determine which ones are best, and safest, during pregnancy and postpartum. Today we have the lovely Dr. Fatima Fahs who is a board certified dermatologist and a fellow of the American Academy of Dermatology on the show to help us demystify all of the misinformation out there on all things skin and hair.
She is also the face behind the Instagram account @dermy_doctor where she shares great information about skin care and hair care. Dr. Fatima is also a mom of two, soon to be three, as she is expecting her third.
Dr. Fatima is so knowledgeable and explains things to us in an easy to understand way. She answers questions on why some women experience pregnancy glow while others do not. She explains what stretch marks are and if those products that are marketed to us to help cure or prevent stretch marks really work. Dr. Fatima breaks down and simplifies what our skin care routines should include.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag both @dermy_doctor and @expectingandempowered.
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Dermy Doc Subscription Boxes
Links & Resources
Expecting and Empowered YouTube Channel
Expecting and Empowered App
Expecting and Empowered Website
Expecting and Empowered Instagram
This is part two of our series with Postpartum and Labor + Delivery nurse, Mackenzie from @mackenzie.on.motherhood. If you haven’t listened to episode 27 yet, we highly recommend you go back and listen to that episode as well. Today we are talking all about your hospital day after birth - what you can expect, things people don’t always talk about and things that might surprise you.
As a labor & delivery and postpartum nurse, Mackenzie doesn’t shy away from the things people don’t always talk about in postpartum. She shares what women can expect immediately after you birth your baby, advice on what to do with those first few hours immediately after birth, and what things a partner can do to help the birthing person out.
After listening to this episode, we want you to know that it is okay to allow yourself to be nursed and mothered during your early postpartum days. You don’t have to have all the answers. This period of time is really hard for most of us. And you deserve to be cared for!
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Links & Resources
Expecting and Empowered YouTube Channel
Expecting and Empowered App
Expecting and Empowered Website
Expecting and Empowered Instagram
This week we are featuring part one of a two part series with Mackenzie from @mackenzie.on.motherhood on Instagram and TikTok. She is a labor and delivery nurse as well as a postpartum nurse. She is in our home state of Wisconsin and we absolutely love supporting fellow Midwesterners.
Today we are talking all about labor and delivery. Mackenzie answers our questions on what the role of a labor and delivery nurse is, the sometimes controversial subject of Pitocin, and what cervical checks are and why they’re performed.
Mackenzie tells the story about one comment she got on a reel she created regarding noise as a coping mechanism during labor and delivery and why she disagrees with that comment. From her perspective, she tells us what surprises women the most during labor and about the appearance of baby after delivery.
Be sure to stay tuned because in a few weeks we will have Mackenzie back on the show for part two of this series where we will chat about all things postpartum!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag both of us; @expectingandempowered and @mackenzie.on.motherhood.
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Links & Resources
Expecting and Empowered YouTube Channel
Expecting and Empowered App
Expecting and Empowered Website
Expecting and Empowered Instagram
One thing that we are really passionate about here at Expecting and Empowered are daily habits. We just finished our first accountability challenge of 2023 and we got so much positive feedback from our community that we had to make this idea of healthy, sustainable habits into a podcast episode.
Krystle and I both love the book Atomic Habits by James Clear. If you haven’t read it, he gives so much scientific evidence on the power of forming habits. We know that when you go to make a lifestyle change it can be intimidating and overwhelming. We want to help you understand how you can implement some new habits into your life and actually make them stick.
We give you tons of ideas to think about when it comes to building healthy habits. We approach habit building in a gentle fashion so that if you do miss a workout, or an entire week worth of workouts, you know that not all your progress has been lost. And hopefully some of these habits will make it a little easier to jump back in!
Be sure to tag us on Instagram @expectingandempowered in your workouts or share this episode so we can see you living your best healthy habit life!
Links & Resources
Expecting and Empowered YouTube Channel
Expecting and Empowered App
Expecting and Empowered Website
Expecting and Empowered Instagram
Today we sit down with Dr. Alice Pickering who is a licensed clinical psychologist and certified clinical trauma specialist. She owns her own private practice and has an incredible Instagram account where she shares resources for women and mothers that are going through different phases of their lives.
Dr. Alice explains how she got started in psychology and how her own mothering experiences have impacted her practice. She breaks down what birth trauma is and what occurrences put some women at a higher risk for it than others. Dr. Alice gives tips on how someone who is feeling grief from their own birth experience can work through it.
It can be hard to recognize when it is the right time to seek professional help when dealing with something as threatening as birth trauma. Dr. Alice explains when it might be the right time to reach out beyond just talking with your family and friends. Maybe you might have a friend that has or is going through something similar? Dr. Alice walks us through what we can say and do to best support that individual.
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Dr. Alice’s Website
Links & Resources
Expecting and Empowered YouTube Channel
Expecting and Empowered App
Expecting and Empowered Website
Expecting and Empowered Instagram
Today we are talking to you about how you can prepare for your upcoming labor and delivery. We cover everything from the different stages of labor and what to expect in each one, to optimal laboring positions whether you choose to get an epidural or not. We touch on the emotional side of things including who is going to provide you with support during the duration of your labor and delivery and how you want them to talk to you throughout. Finally we cover the different pain management options and how people with rituals tend to cope a lot better than those without.
Birth is really unique to each person and each birth journey can be so different. The one thing that we try to emphasize in this episode is that labor really is intuitive. We are just trying to give you tools so that your toolbox is full. When you get into labor we want you to remember these things and recognize them as normal. We want you to know that you are okay during labor and make sure you have plenty of options so that you are able to find what works best for you.
If you know other women that are going to be birthing a child soon, put this in your Instagram story and tag them and @expectingandempowered so they can feel empowered during their delivery. This episode has more information than we ever got in preparation for our births and this info is for free. If you could help us out by texting it to a new mama we would really appreciate that!
Free digital download
Prepping for Labor + Delivery Online Course - for 25% off, enter PODCAST25 at checkout
The Birth Partner 5th Edition: A Complete Guide to Childbirth for Dads, Partners, Doulas, and Other Labor Companions by Penny Simkin
Links & Resources
Expecting and Empowered YouTube Channel
Expecting and Empowered App
Expecting and Empowered Website
Expecting and Empowered Instagram
Today, we are so lucky to sit down with Larissa Geleris from @steadyparents. She is an occupational therapist who specializes in helping parents to regulate their senses and emotions to nourish their relationships with their children.
Larissa shares how she focuses on getting parents what they need so that they can show up in a way that they are proud of for their kids. She also shares why she is so passionate about helping parents find their steadiness.
If you enjoyed this episode we would really appreciate it if you shared it in your Instagram story and tagged @steadyparents and @expectingandempowered. Thanks so much for listening!
Follow Larissa on Instagram
Larissa’s Website
Larissa’s Online Program
Links & Resources
Expecting and Empowered YouTube Channel
Expecting and Empowered App
Expecting and Empowered Website
Expecting and Empowered Instagram
It’s Amy here and this week we’ve got a mini episode for you. We put together our tangible, best tips for getting your workouts in because we know it’s incredibly hard to do when you have a bunch of little people that depend on you. We've been in the trenches of motherhood where you don’t feel like you have a spare moment let alone 45 minutes for a workout.
But we do know that prioritizing working out can be so important to our lives so throughout our journeys we've always figured out a way that's worked for us. Today I've pulled them all together for you and I’m sharing four tips that really work during this demanding season.
We are in the holidays and we know you probably don't have a lot of spare time right now but we want you to remember how important you are, remember that you really matter, and remember that even during the holidays your body is going to thank you for some kind of movement.
If this episode spoke to you we would love it if you shared it into your story tagging @expectingandempowered.
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This week’s guest might sound familiar to you if you’ve taken any of our runs inside our app. We have Abby Green with us today to talk about her experience with prolapse. Abby is an amazing member of the Expecting and Empowered team and community. She's a mom to three kids. And she's Amy’s co-host on the HERself and Pursuing HER Purpose podcasts.
We wanted to talk about prolapse, because we know it can be really hard for women, when they go through something like this and it isn’t talked about often. Abby experienced it. And now she's open and willing to share her story so that we can hopefully provide some solidarity and solutions if you're experiencing prolapse as well.
Krystle goes into detail on what exactly the different types of prolapse are and how you can even check for it yourself. She explains that there is so much that we can do if we are experiencing discomfort that can get us back to a place where we are much more comfortable. Krystle talks about the importance of strength training and how that can help our pelvic floor support our organs. She even goes into what sex positions can be more comfortable for you depending on the type of prolapse you are experiencing.
We want to thank Abby for being so vulnerable and opening up about what it really looks and feels like to go through prolapse. We are really hoping that we can help some women out there because we know that this is a very tough thing to go through. If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their postpartum journey!
Links & Resources
Abby’s Instagram
Freebie Guide for Prolapse
Expecting and Empowered YouTube Channel
Expecting and Empowered App
Expecting and Empowered Website
Expecting and Empowered Instagram
It’s Amy here and today I am honored to have my friend, Dr. Angel Monfort on as a guest. She is a licensed clinical psychologist and certified in perinatal mental health. Dr. Angel helps women navigate the challenging years of motherhood through The Center of Maternal Mental Health and she is a mom of four.
Dr. Angel shares the things she had anxiety about when she first became a mama and how being a high achieving perfectionist caused motherhood to be even harder for her. She shares that she wishes she could go back and tell herself that yes, this is hard. And that’s okay.
The term high functioning anxiety has become increasingly popular and Dr. Angel explains what exactly this term means. She goes into the physiological components that go along with anxiety like panic attacks, extreme fear, heart palpitations, or your breathing might become irregular. Dr. Angel goes into details about how you can set yourself up to help prevent these symptoms. She explains that if you are asking yourself the question of whether or not you should seek help, the answer is absolutely.
Maybe you yourself don’t suffer from anxiety but you have a friend who does. Dr. Angel shares what we can do as a friend to help a fellow mama. Things like coordinating a meal train, picking up older children from school, or helping the mama get a solid 4-5 hour chunk of consecutive sleep can be so helpful.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Follow Dr. Angel on Instagram:
https://www.instagram.com/drangelmontfort/
Dr. Angel’s Website:
https://www.cfmmh.com/
Links & Resources
Expecting and Empowered YouTube Channel:
https://www.youtube.com/@expectingandempowered
Expecting and Empowered App:
https://app.expectingandempowered.com/
Expecting and Empowered Website:
https://www.expectingandempowered.com/
Expecting and Empowered Instagram:
https://www.instagram.com/expectingandempowered/
It’s Amy here today with a really fun episode for you, because you’ll get to hear the birth story of one of our employees at Expecting and Empowered, Lacey Yasick who shares how her third child recently came into the world!
I had the absolute honor of being there as Lacey’s doula for that magical moment where she met her third baby for the very first time, and I can’t wait for you to hear all about it in this episode.
Lacey also reveals how each of her three pregnancies have been different, how she felt going to her weekly midwife visits and seeing no progression as the due date approached, why she chose to use the services of a doula for this third birth, and a whole lot more!
We love bringing these birth stories to you, and because Lacey was so instrumental in getting our Prepping For Labor + Delivery course out in the world, we want to offer you 25% off the price of this course. It will help you prepare for your own birth story, and you can go to https://www.expectingandempowered.com/fitness-guides/labor-and-delivery-course and use the code “birthstory” to get this special discount!
If you enjoyed listening to this episode, we would love it if you could share it into your Instagram Stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Links & Resources:
Get 25% off the Prepping For Labor + Delivery Course Using Code “birthstory”
Expecting and Empowered YouTube Channel: www.youtube.com/@expectingandempowered
Expecting and Empowered App: https://app.expectingandempowered.com
Expecting and Empowered Website: www.expectingandempowered.com
Expecting and Empowered Instagram: http://instagram.com/expectingandempowered
It’s Amy here, and I’m so excited to sit down in person with Amber Latsch, who is a member of the American College of Nurse-Midwives and certified by the American Midwifery Certification Board. Amber works right here in Madison, Wisconsin and we got to know her as a part of the midwife team for one of our employees, Lacey.
In this episode, Amber shares how she got interested in becoming a midwife, and what the process to become one looked like for her. She talks about who would be a good candidate for midwife services, things women can do in pregnancy to set themselves up to be successful, and a whole lot more.
I know that I learned so much from Amber during this conversation, and that you will too. If you enjoyed listening to this episode, we would love it if you could share it into your Instagram Stories and tag us, @expectingandempowered. As Amber says, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Links & Resources:
Learn More About Amber
SSM Health - Madison
American College of Nurse-Midwives
American Midwifery Certification Board
Madison Area Midwives
The Birth Partner 5th Edition: A Complete Guide to Childbirth for Dads, Partners, Doulas, and Other Labor Companions by Penny Simkin
Heal Your Birth Story: Releasing the Unexpected by Maureen Campion
Learn more about the Expecting and Empowered App and all new Empower Your Core Program: https://www.expectingandempowered.com/e-e-app
Expecting and Empowered App: https://app.expectingandempowered.com
Expecting and Empowered Website: www.expectingandempowered.com
Expecting and Empowered Instagram: http://instagram.com/expectingandempowered
In this episode, we’re diving into a topic that we know more women need to hear about, and that is urinary incontinence. Even today, we hear a lot of different comments, thoughts, and experiences on this topic. No matter what you’ve heard, you may be surprised at how quickly urinary incontinence can improve!
We know that this can be frustrating, but we hope the tips we share here can help turn things in the right direction for you. As mentioned in the episode, we encourage you to download our free resource here, which contains more valuable information that you can use to improve your own physical health and well-being.
We would be so honored if you shared this episode and tagged us on Instagram, @expectingandempowered, so that we can see it and get your feedback! We’d also be so grateful if you would rate and review our podcast in your favorite podcast app, because that’s the best way for a newer podcast like ours to get more people to listen.
Links & Resources:
Incontinence Freebie Link
Study: Pelvic Floor Dysfunction in the Female Athlete
Learn more about the Expecting and Empowered App and all new Empower Your Core Program: https://www.expectingandempowered.com/e-e-app
Expecting and Empowered App: https://app.expectingandempowered.com
Expecting and Empowered Website: www.expectingandempowered.com
Expecting and Empowered Instagram: http://instagram.com/expectingandempowered
We get asked often in our community about preparing for labor and delivery, which is why we are focusing on this topic today. We want to provide moms listening with tangible tips, so that you can set yourself up for success. We hear from people that are really excited about the labor and delivery experience, others that are terrified, and everything in-between, and no matter which describes you, it is our hope that you find this episode really helpful!
If you like this episode, we have so much more for you inside of our Prepping for Labor + Delivery Online Course. You can get the course here and we can’t wait to support you in your labor and delivery!
We would be so honored if you shared this episode and tagged us on Instagram, @expectingandempowered, so that we can see it and get your feedback! We’d also be so grateful if you would rate and review our podcast in your favorite podcast app, because that’s the best way for a newer podcast like ours to get more people to listen.
Links & Resources:Prepping for Labor + Delivery Online Course
Episode 13 with Jacquelyn Brennan
The Birth Partner 5th Edition: A Complete Guide to Childbirth for Dads, Partners, Doulas, and Other Labor Companions by Penny Simkin
Elite female athletes’ experiences of symptoms of pelvic floor dysfunction: A systematic review
The Birth Hour Podcast
Doing It At Home Podcast
Learn more about the Expecting and Empowered App and all new Empower Your Core Program: https://www.expectingandempowered.com/e-e-app
Expecting and Empowered App: https://app.expectingandempowered.com
Expecting and Empowered Website: www.expectingandempowered.com
Expecting and Empowered Instagram: http://instagram.com/expectingandempowered
It’s Amy here, and today I am sharing the story of my second son’s birth. His name is Trey Daniel, and I will say that out of my three births, this one was my favourite labor and delivery experience (and you’ll hear why that is)!
In this episode, I reveal some of the important discussions that I knew I had to have with my OBGYN, the way that I prepared myself for this birth, and how it differed from my first. I also give a complete breakdown at what that day was like for me, from the first contraction until at the hospital where Trey entered this world!
If this episode resonated with you, we would be so honored if you shared it and tagged us on Instagram, @expectingandempowered, so that we can see it and get your feedback! We’d also be so grateful if you would rate and review our podcast in your favorite podcast app, because that’s the best way for a newer podcast like ours to get more people to listen.
Links & Resources:Episode 3: Amy Kiefer's Empowering Unmedicated Hospital Birth (Baby #1)
Learn more about the Expecting and Empowered App and all new Empower Your Core Program: https://www.expectingandempowered.com/e-e-app
Expecting and Empowered App: https://app.expectingandempowered.com
Expecting and Empowered Website: www.expectingandempowered.com
Expecting and Empowered Instagram: http://instagram.com/expectingandempowered
A huge part of this podcast is about helping women be more prepared for postpartum, and we’re so excited to bring you this conversation with Doctor Cassidy, LMFT, where she shares her expert tips and advice for how we can better equip moms, from the beginning!
In this episode, you’ll hear Dr. Cassidy’s fertility journey advice, the way to set boundaries, and how to mentally prepare for becoming a mom in a world where information can seem so intimidating. She also covers the topics of restorative rest, child rearing and roles and responsibilities in the household, and what to do when worry turns to anxiety. Wherever you are in your journey, there is sure to be some valuable information that you’ll learn today!
If this episode resonated with you, we would be so honored if you shared it and tagged us on Instagram, @drcassidy and @expectingandempowered, so that we can see it and get your feedback! We’d also be so grateful if you would rate and review our podcast in your favorite podcast app, because that’s the best way for a newer podcast like ours to get more people to listen.
MEET Dr. Cassidy: https://www.instagram.com/drcassidy/
Links & Resources:
Dr. Cassidy’s Website, Courses & Instagram
Her Podcasts & Episode with Chasity Holcomb, LPC
Back to Work, Baby - Conversation Cards for Couples
Learn more about the Expecting and Empowered App and all new Empower Your Core Program: https://www.expectingandempowered.com/e-e-app
Expecting and Empowered App: https://app.expectingandempowered.com
Expecting and Empowered Website: www.expectingandempowered.com
Expecting and Empowered Instagram: http://instagram.com/expectingandempowered
We’re so excited to sit down with our dear friend Jacquelyn Brennan today to talk about all things core after baby!
Jacquelyn is the owner of Pilates + Coffee in Chicago, Illinois, and a certified personal trainer and perinatal corrective exercise specialist. In this episode, she shares the ways that the body changes when you’re pregnant and how that can affect your core, the importance of breath work during pregnancy, what to know about your core training during the postpartum period, and why you shouldn’t skip the beginning stages of strengthening your core.
As Jacquelyn says, just know that it’s never too late to feel better! Our new 12 Week Empower Your Core Program is coming soon to the Expecting and Empowered App. This program is designed to strengthen and rebuild your core postpartum.
If this conversation with her resonated with you, we would be so honored if you shared it and tagged us on Instagram, @jacquelyn_brennan and @expectingandempowered, so that we can see it and get your feedback! We’d also be so grateful if you would rate and review our podcast in your favorite podcast app, because that’s the best way for a newer podcast like ours to get more people to listen.
MEET Jacquelyn: https://www.instagram.com/jacquelyn_brennan/
Links & Resources:
Jacquelyn's Instagram
Pilates and Coffee on Instagram
Expecting and Empowered Labor Day Sale: Enjoy 25% off your first month or first year subscription during our Labor Day Sale 8/30-9/3. Discount Valid for new customers only.
Learn more about the Expecting and Empowered App and all new Empower Your Core Program: https://www.expectingandempowered.com/e-e-app
Atomic Habits by James Clear
Expecting and Empowered on App: Apple Store - https://apps.apple.com/us/app/expecting-and-empowered/id1594936110
Expecting and Empowered App: Google Play Store - https://play.google.com/store/apps/details?id=com.expectingandempowered.expectingandempowered
Expecting and Empowered Website: www.expectingandempowered.com
Expecting and Empowered Instagram: http://instagram.com/expectingandempowered
In the last episode, we revealed everything that you need to know the first two weeks after a vaginal birth, and today we’re sharing what you need to know the first two weeks after a C-Section.
One-third of babies in the United States are delivered this way, yet by hearing from you, we feel that there is still a gap in the information that women need for recovery versus the information they are getting, and this is why we wanted to share openly with you on this topic. If you haven’t listened yet, in Episode 10 Krystle told the personal story of her first C-section with breech baby Brooke, so make sure to check that episode out too!
If this episode resonated with you, we would be so honored if you shared it and tagged us on Instagram, @expectingandempowered, so that we can see it and get your feedback! We’d also be so grateful if you would rate and review our podcast in your favorite podcast app, because that’s the best way for a newer podcast like ours to get more people to listen.
Links & Resources:
Our Instagram Post, 5 Things You Didn’t Know You Could Ask For During a C-Section Episode 11: Everything You Need to Know the First Two Weeks After a Vaginal Birth
Episode 10: Krystle Howald's First C-section With Breech Baby Brooke
Instagram Post with Exercises for Restoring Your Core After a C-Section
Episode 2: Brooke Miller, Registered Dietitian On Fueling Your Body Postpartum
Expecting and Empowered on App: Apple Store - https://apps.apple.com/us/app/expecting-and-empowered/id1594936110
Expecting and Empowered App: Google Play Store - https://play.google.com/store/apps/details?id=com.expectingandempowered.expectingandempowered
Expecting and Empowered Website: www.expectingandempowered.com
Expecting and Empowered Instagram: http://instagram.com/expectingandempowered
With recovery from a vaginal birth, there is a lot going on that is often unspoken, a taboo topic, or considered as just “normal”. Today we are here to give you some proper recovery tips from a mom who has had three vaginal births and pelvic floor physical therapist, and you’ll want to tune in for our next episode where we talk about what you need to know the first two weeks after a C-section!
If this episode resonated with you, we would be so honored if you shared it and tagged us on Instagram, @expectingandempowered, so that we can see it and get your feedback! We’d also be so grateful if you would rate and review our podcast in your favorite podcast app, because that’s the best way for a newer podcast like ours to get more people to listen.
Links & Resources:
Bao Bei Body coupon- use EXPECTING at checkout for 15% off
Brooke Miller’s Nourished After Baby Course (Use Code “Expecting 30” for Discount)!
Episode 2: Brooke Miller, Registered Dietitian on Fueling Your Body Postpartum
Episode 10: Krystle Howald's First C-section with Breech Baby Brooke
Expecting and Empowered Prepping for Labor + Deliver Course - https://www.expectingandempowered.com/fitness-guides/labor-and-delivery-course
Expecting and Empowered on App: Apple Store - https://apps.apple.com/us/app/expecting-and-empowered/id1594936110
Expecting and Empowered App: Google Play Store - https://play.google.com/store/apps/details?id=com.expectingandempowered.expectingandempowered
Expecting and Empowered Website: www.expectingandempowered.com
Expecting and Empowered Instagram: http://instagram.com/expectingandempowered
Today is a special episode, as Krystle is sharing all about her first C-section birth with her beautiful baby, Brooke. As you’ll hear, Krystle has never shared the whole story all at once, and in this episode, she opens up about a lot of things that moms typically don’t talk about. This is a very personal account of the way she processed the emotions that came up for her immediately after having her C-section birth, and she also reveals how she prepared for it, the physical and emotional impact that accompanied the birth, and much more.
We think that this is a topic that needs to be discussed openly, and we hope this episode starts a conversation and brings more awareness and education about what can be done to improve the process of having a C-section birth, or even to avoid having one.
If this episode resonated with you, we would be so honored if you shared it and tagged us on Instagram, @expectingandempowered, so that we can see it and get your feedback! We’d also be so grateful if you would rate and review our podcast in your favorite podcast app, because that’s the best way for a newer podcast like ours to get more people to listen.
Links & Resources:
Expecting and Empowered Prepping for Labor + Deliver Course - https://www.expectingandempowered.com/fitness-guides/labor-and-delivery-course
Expecting and Empowered on App: Apple Store - https://apps.apple.com/us/app/expecting-and-empowered/id1594936110
Expecting and Empowered App: Google Play Store - https://play.google.com/store/apps/details?id=com.expectingandempowered.expectingandempowered
Expecting and Empowered Website: www.expectingandempowered.com
Expecting and Empowered Instagram: http://instagram.com/expectingandempowered
If you feel your relationship has unhealthy patterns and you need some tangible relationship support, you’re not alone. Today’s expert guests are Rachel Facio and Stacey Sherrell, the duo behind Decoding Couples. They are both licensed marriage and family therapists with a combined 20 years of experience in the field of relationships and marriage, and they are here to help provide you strategies and tools to support your relationship.
Rachel and Stacey’s mission is to take the complications out of communication, help you break unhealthy patterns, and connect in a way that “makes your grandma blush” as they say!
They are known for ditching the fluff and giving you no-BS tools that allow you to see and FEEL tangible change, and we are so excited to have them on the podcast to share their wisdom. We just know that there will be something they reveal today that you can use to help finally break the unhealthy patterns that may exist!
If you’ve enjoyed this episode with Rachel and Stacey, we would be so honored if you shared it and tagged us, @expectingandempowered and @decoding_couples on Instagram so that we can see it! We’d also be so grateful if you would rate and review our podcast in your favorite podcast app, because that’s the best way for a newer podcast to get more people to listen.
MEET Rachel & Stacey: https://www.instagram.com/decoding_couples/
Links & Resources:
Rachel & Stacey’s Website & Instagram
What No One Tells You: A Guide to Your Emotions from Pregnancy to Motherhood by Dr. Alexandra Sacks
Expecting and Empowered Prepping for Labor + Deliver Course - https://www.expectingandempowered.com/fitness-guides/labor-and-delivery-course
Expecting and Empowered on App: Apple Store - https://apps.apple.com/us/app/expecting-and-empowered/id1594936110
Expecting and Empowered App: Google Play Store - https://play.google.com/store/apps/details?id=com.expectingandempowered.expectingandempowered
Expecting and Empowered Website: www.expectingandempowered.com
Expecting and Empowered Instagram: http://instagram.com/expectingandempowered
We recently asked our community who they wanted to join us on the podcast when it comes to sharing their birth story, and they told us we had to talk with Kayleigh Medeiros!
Kayleigh is the mom of two and owner of Heritage Baby Designs, a company she created to design babywearing ring slings for the everyday mom. She has a pretty wild birth story about her second child that just might involve giving birth in a car. This is a story that you’re going to want to hear, and we are so happy that we had Kayleigh on to tell her story in her own words!
If you’ve enjoyed this episode and what Kayleigh shares here, we would be so honored if you shared it and tagged us, @expectingandempowered and @heritagebabydesigns on Instagram so that we can see it! We’d also be so grateful if you would rate and review our podcast in your favorite podcast app, because that’s the best way for a new podcast to get more people to listen.
MEET Kaleigh: https://www.instagram.com/heritagebabydesigns/
Links & Resources:Kayleigh's Website, Instagram & TikTok
Expecting and Empowered Prepping for Labor + Deliver Course - https://www.expectingandempowered.com/fitness-guides/labor-and-delivery-course
Expecting and Empowered on App: Apple Store - https://apps.apple.com/us/app/expecting-and-empowered/id1594936110
Expecting and Empowered App: Google Play Store - https://play.google.com/store/apps/details?id=com.expectingandempowered.expectingandempowered
Expecting and Empowered Website: www.expectingandempowered.com
Expecting and Empowered Instagram: http://instagram.com/expectingandempowered
How would you like to go from conflicted to centered as a mom in today’s super busy world? We are so excited to speak with Dr. Whitney Casares of Modern Mommy Doc, a pediatrician who helps moms thrive in their roles as mothers, while also finding joy in the process. If you are a working mom who is trying to juggle it all during the busy days of motherhood, and you want to discover how to do it without losing sight of making time for yourself, then this episode with Dr. Whitney is for you!
If you’ve enjoyed this episode and what Dr. Whitney shares here, we would be so honored if you shared it and tagged us, @expectingandempowered and @modernmommydoc on Instagram so that we can see it! We’d also be so grateful if you would rate and review our podcast in your favorite podcast app, because that’s the best way for a new podcast to get more people to listen.
MEET Dr. Whitney: https://www.instagram.com/modernmommydoc/
Links & Resources:
Dr. Whitney’s Website & Instagram
Grab Her Freebies at https://www.modernmommydoc.com/
The Modern Mamas Club App
Whitney’s Podcast
Find Your Unicorn Space:
Reclaim Your Creative Life in a Too-Busy Worldby Eve Rodsky
Expecting and Empowered Prepping for Labor + Deliver Course - https://www.expectingandempowered.com/fitness-guides/labor-and-delivery-course
Expecting and Empowered on App: Apple Store - https://apps.apple.com/us/app/expecting-and-empowered/id1594936110
Expecting and Empowered App: Google Play Store - https://play.google.com/store/apps/details?id=com.expectingandempowered.expectingandempowered
Expecting and Empowered Website: www.expectingandempowered.com
Expecting and Empowered Instagram: http://instagram.com/expectingandempowered
Our special guest today is Shayla from Hey Shayla, a content creator who has gained a loyal following on Instagram and YouTube for her relatable, honest, and hilarious motherhood content. If you aren’t following her already, you definitely should be, because as Shayla says, child development is her jam and she actually likes nerding out and reading about it (she’ll give you the cliff notes so you don't have to)!
Full disclosure, Shayla is one of our amazing ambassadors for Expecting and Empowered and we’ve had the honor of getting to know her over the past couple of years. We enjoy her so much, and we’re sure you will too after hearing the valuable advice, tips, and stories and lessons that she shares in this episode!
As always, we want to empower you with the tools and information to help you figure out what it is that you want during childbirth, and to help provide you with more clarity in advocating for yourself during this experience, which is why we think that you’ll get so much from this conversation!
If you’ve enjoyed this episode and what Shayla shares here, we would be so honored if you shared it and tagged us, @expectingandempowered and @heyshayla on Instagram so that we can see it! We’d also be so grateful if you would rate and review our podcast in your favorite podcast app, because that’s the best way for a new podcast to get more people to listen.
MEET Shayla: https://www.instagram.com/heyshayla/
Links & Resources:
Shayla’s Website, Instagram & Facebook
Her YouTube Channel & Podcast
HypnoBirthing Positive Natural Birth Story! FAST! (Video)Expecting & Empowered’s Hypnobabies Store
Ina May's Guide to Childbirth: Updated With New Material by Ina May Gaskin The First Forty Days: The Essential Art of Nourishing the New Mother by Heng Ou
Expecting and Empowered Prepping for Labor + Deliver Course - https://www.expectingandempowered.com/fitness-guides/labor-and-delivery-course
Expecting and Empowered on App: Apple Store - https://apps.apple.com/us/app/expecting-and-empowered/id1594936110
Expecting and Empowered App: Google Play Store - https://play.google.com/store/apps/details?id=com.expectingandempowered.expectingandempowered
Expecting and Empowered Website: www.expectingandempowered.com
Expecting and Empowered Instagram: http://instagram.com/expectingandempowered
It’s Amy here, and today I have the pleasure of speaking with Molly Chesterson, who is a member of the Expecting and Empowered community and a mom to 3 beautiful little girls. Molly and I have a really special connection, because I got to be there for her third birth, which is the one that she shares about today on the podcast.
In this episode, you’ll hear all about Molly’s third birth story and why she chose to do a planned induction, her experience with doulas, and why this birth was different than her other two. She talks us through her journey, how she was able to prepare herself mentally and how important it was to have a trusted source advocating for her during the birth of her third daughter.
We want to empower you with the tools and information to help you figure out what it is that you want during childbirth, and to help provide you with more clarity in advocating for yourself during this experience, which is why we think that you’ll get so much from this conversation!
If you’ve enjoyed this episode and what Molly shares here, we would be so honored if you shared it and tagged us, @expectingandempowered and @lovebabyandtoddler on Instagram so that we can see it! We’d also be so grateful if you would rate and review our podcast in your favorite podcast app, because that’s the best way for a new podcast to get more people to listen.
Finally, as a podcast created for mommas by mommas, we want to wish you a very Happy Mother’s Day! To celebrate you, we are offering 25% off our monthly or yearly app subscription. Sign up by going to https://bit.ly/3y139as, or visiting the Apple App Store or Google Play and searching for the Expecting and Empowered App. These years can be packed full, but we know how important it is for women to take care of themselves so you can feel your best and show up the best you can for your family, because you deserve it!
MEET Molly: https://www.instagram.com/lovebabyandtoddler/
Links & Resources:
Molly’s Instagram
Babies Are Not Pizzas: They're Born, Not Delivered by Rebecca Dekker
Expecting and Empowered on App: Apple Store - https://apps.apple.com/us/app/expecting-and-empowered/id1594936110
Expecting and Empowered App: Google Play Store - https://play.google.com/store/apps/details?id=com.expectingandempowered.expectingandempowered
Expecting and Empowered Website: www.expectingandempowered.com
Expecting and Empowered Instagram: http://instagram.com/expectingandempowered
For today’s show we wanted to look at why C-section empowerment matters, which is why we’ve brought a special guest on to share her wisdom and experience on this topic with you.
Olena Gudz Danko of C-Section Strong™️ empowers mothers to OWN their cesarean birth, and she is shifting the C-section conversation! In this episode, she reveals what C-section experiences can look like, along with the common myths that exist and the kind of support that these moms really need during this time.
We want to empower you with the tools and information to help you figure out what it is that you want during childbirth, and to help provide you with more clarity in advocating for yourself during this experience.
If you’ve enjoyed this episode and what Olena shares here, we would be so honored if you shared it and tagged us, @expectingandempowered and @csectionstrong on Instagram so that we can see it! We’d also be so grateful if you would rate and review our podcast in your favorite podcast app, because that’s the best way for a new podcast to get more people. We’ll see you next week!
MEET Olena: https://www.instagram.com/csectionstrong/
Links & Resources:
Olena’s Website & Instagram
Her Instagram Post, What did you know or think about c-sections before you had one?
The C-Section Strong™ Podcast
Amy & Krystle’s Appearance on Olena’s Podcast
Expecting and Empowered on App: Apple Store - https://apps.apple.com/us/app/expecting-and-empowered/id1594936110
Expecting and Empowered App: Google Play Store - https://play.google.com/store/apps/details?id=com.expectingandempowered.expectingandempowered
Expecting and Empowered Website: www.expectingandempowered.com
Expecting and Empowered Instagram: http://instagram.com/expectingandempowered
Hi, I’m Amy, half of the Expecting and Empowered co-founder duo, and in this episode I’m honored to be telling the story of the birth of my first child, Maxwell Todd Kiefer.
Today I reveal all the details of the beautiful experience, starting at 11:30 am that day when I was 40 weeks pregnant, up until 11:04 pm when our first baby entered the world and we became a family of 3! You’ll hear my mindset during all the stages, what helped me so much in this process, the biggest surprises I encountered, the fears I had, and so much more.
On this podcast and in our Prepping for Labor + Delivery Online Course, we want to empower you by talking about the different options that you have inside of birth, because chances are that you will remember your birth story really well too.
If you’ve enjoyed this episode and Max’s birth story, we would be so honored if you shared it and tagged us, @expectingandempowered on Instagram so that we can see it! We’d also be so grateful if you would rate and review our podcast in your favorite podcast app, because that’s the best way for a new podcast to get more people. We’ll see you next week!
Links & Resources:
Our Prepping for Labor + Delivery Online Course
Expecting and Empowered on App: Apple Store - https://apps.apple.com/us/app/expecting-and-empowered/id1594936110
Expecting and Empowered App: Google Play Store - https://play.google.com/store/apps/details?id=com.expectingandempowered.expectingandempowered
Expecting and Empowered Website: www.expectingandempowered.com
Childbirth, and the time immediately following it, can be a difficult journey for new mothers, so the goal of today’s episode is to give you really understandable and accessible information about nutrition, breastfeeding, and exercise during this time. Our special guest is Brooke Miller, a Registered Dietitian and Certified Lactation Counselor, wife and mom who is passionate about helping other moms and women improve their health without food rules and restrictions. She is the co-host of The Mama Well Podcast, and if you love this conversation with Brooke, you’re going to want to subscribe and listen to their podcast too!
It’s so important that our needs are being met as new moms, because when that happens, everyone else in the household is being taken care of a lot better. You can use the tips and strategies that Brooke shares in this episode on your own journey to feel better now!
If you’ve enjoyed this episode, we would be so honored if you would rate and review it in your favorite podcast app! That’s the best way for a new podcast to get more people, and we thank you so much. We’ll see you next week!
MEET Brooke: https://www.instagram.com/nutrition.for.mamas/
https://www.instagram.com/the.mama.well/
Links & Resources:
Brooke’s Nourished After Baby Course (Use EXPECTING30 at checkout for $30 off the course)!
Her Website & The Mama Well Podcast
Expecting and Empowered on App: Apple Store - https://apps.apple.com/us/app/expecting-and-empowered/id1594936110
Expecting and Empowered App: Google Play Store - https://play.google.com/store/apps/details?id=com.expectingandempowered.expectingandempowered
Expecting and Empowered Website: www.expectingandempowered.com
Expecting and Empowered Instagram: http://instagram.com/expectingandempowered
We’re so excited to be here talking to the community that we love so much for the very first episode of the Expecting and Empowered Podcast! Today we thought we’d jump right in and talk about how we envision this podcast being different from all the other podcasts that are available, and the ways that we would like to make it fun and user friendly. Best of all, we’ll be taking some deep dives into topics that you have been asking about, so that you are equipped with the knowledge that you need!
We want to give women all the info to make empowered decisions for all the subjects that surround pregnancy and postpartum. Let’s normalize the fact that women have issues after childbirth, and let’s get them the information that they need in this podcast, so that they can recover rather than be embarrassed about it.
If you’ve enjoyed this episode, we would be so honored if you would rate and review it in your favorite podcast app! That’s the best way for a new podcast to get more people, and we thank you so much. We’ll see you next week!
Links & Resources:
Expecting and Empowered on App: Apple Store - https://apps.apple.com/us/app/expecting-and-empowered/id1594936110
Expecting and Empowered App: Google Play Store - https://play.google.com/store/apps/details?id=com.expectingandempowered.expectingandempowered
Expecting and Empowered Website: www.expectingandempowered.com
Expecting and Empowered Instagram: http://instagram.com/expectingandempowered
When we started Expecting and Empowered in 2017- we knew a huge cornerstone of the business would always be FREE information.
So here we are- with another way to give women the information they need during their pregnancy and postpartum journey.
As you might know- we have a pregnancy and postpartum workout app that guides you through exactly what to do.
You might also know- we’re two sisters on a mission to change women’s health.
So that’s what we’ll be doing here on the podcast. We’ll be bringing your birth stories, interviews with experts- think doulas, nurses, obstetricians, midwives, women’s health physical therapists and more.
We can't wait to continue serving the community that we love with new episodes every other Wednesday! If it sounds like something you’d be interested in- go ahead and hit subscribe and we can't wait to talk more soon!
Amy + Krystle