Advertise on podcast: The BIRTHFIT Podcast

A big question that keeps coming up in our community is how to get training in when you're exhausted, overwhelmed, and the idea of a 45-60 minute workout feels like a fantasy from your pre-baby life. Here's the good news: research shows you don't need hours at the gym to rebuild your strength and energy—"exercise snacks" are short bouts of physical activity lasting just 30 seconds to 5 minutes that can improve muscle strength by up to 31%, increase endurance, reduce stress, boost mood, and enhance cardiovascular health and brain activity. From breathing snacks to core connection work to walking snacks to strength training snacks these mini-workouts fit into the chaos of motherhood and work around baby's schedule, not against it. Start ridiculously small, piggyback on existing habits, use baby as your workout buddy, embrace the mess, and remember your why—you're evolving into the new, better, more optimal version of yourself AND modeling healthy habits for your little ones.   If this episode resonated with you, leave us a review on iTunes or Spotify. Join the BIRTHFIT Community Membership at https://birthfit.mykajabi.com/offers/DhkMvHdo/checkout Enroll in the BIRTHFIT Coach Course at https://birthfit.mykajabi.com/store/pgorWumg.

Rochester General Hospital in New York just proved what we've known all along: when you remove financial incentives for C-sections, shift to midwife-led care, and give women TIME to labor, outcomes transform—their C-section rate for low-risk, first-time mothers dropped from 40% to 25% between 2019 and 2024, one of the steepest declines reported nationally. They stopped paying physicians more for surgery, trained staff in non-surgical support techniques, allowed evidence-based labor timelines instead of declaring "failure to progress" prematurely, and educated patients on normal labor—proving that when the system aligns with physiology instead of profit, the female body does what it was designed to do. But here's what we need to say out loud: 25% is still higher than it should be, and the missing piece is supporting women from conception forward with the BIRTHFIT 7 Pillars—sun, sleep, strength, nourishment, mindset, community, and spirit—so they show up to labor with regulated nervous systems, unshakable confidence, and bodies primed for physiologic birth. Rochester General didn't change overnight; it took leadership from physicians, midwives, and administrators who said "we can do better," and your community needs that same leadership—not from a hospital or policy change, but from YOU. This is validation for everything the mother-led birth movement has been saying for decades: when leadership aligns with what the female body needs, the system can change—now imagine what happens when every pregnant woman in your community has access to a BIRTHFIT-trained coach or practitioner.   If this episode resonated with you, leave us a review on iTunes or Spotify. Join the BIRTHFIT Community Membership at https://birthfit.mykajabi.com/offers/DhkMvHdo/checkout Enroll in the BIRTHFIT Coach Course at https://birthfit.mykajabi.com/store/pgorWumg

In this episode, we open a conversation that too often stays in the shadows: first-trimester miscarriage. With nearly 1 in 5 recognized pregnancies ending in early loss, this is not a rare experience — it's a common, deeply human one. And yet, most women are left navigating it without clear data, real options, or compassionate context. We walk through what the research actually says about miscarriage risk across the first trimester, including how it changes week-by-week and how maternal age plays a role. We also explore what's truly behind most early losses — primarily random chromosomal changes — and why this matters for letting go of blame, shame, and self-doubt. A major myth gets dismantled in this episode: exercise does not cause miscarriage. We dive into the latest evidence showing that light-to-moderate movement — and even brief bouts of higher-intensity training — are safe for healthy pregnancies and can actually support metabolic, hormonal, and nervous system health in early pregnancy. For anyone currently experiencing a miscarriage or who has walked through one before, this episode also outlines the full range of options — from expectant management to medical support to alternative healing modalities — while honoring the emotional and spiritual dimensions of loss that so often go unspoken. Ultimately, this is an episode about truth, choice, and compassion. About bringing together data, nervous-system awareness, and lived experience. And about reminding every woman: You didn't cause this. You're not broken. And you don't have to walk it alone.

In this episode, I tackle the claim that the Bible says birth is supposed to be painful by examining Genesis 3:16 and the original Hebrew word itstsavon, which means "toil" or "labor"—the same word used for Adam's work in the field, not excruciating agony. God's design of the female body—from circadian rhythms optimizing melatonin and oxytocin to endorphins, relaxin, and a baby's adaptable skull—shows us that birth was created to be intense labor supported by brilliant, God-given systems. Understanding itstsavon as "labor" rather than "pain" changes everything: birth is hard work, but women are designed for hard work, and the intensity you'll experience isn't punishment—it's purpose. You were created for this, equipped with strength, hormones, instinct, and the promise of transformative joy. Birth is not a curse—it's powerful, purposeful, God-designed labor, and you are fearfully and wonderfully made for it. If this episode resonated with you, leave us a review on iTunes or Spotify. Join the BIRTHFIT Community Membership at https://birthfit.mykajabi.com/offers/DhkMvHdo/checkout Enroll in the BIRTHFIT Coach Course at https://birthfit.mykajabi.com/store/pgorWumg

In this week's BIRTHFIT Podcast conversation, Lindsey sat down with Nikki Adams — a longtime BIRTHFIT Coach (since 2017), gym owner, doula, Lululemon ambassador, and devoted mom — to talk about her journey, her work, and the heart behind everything she does.  Nikki is one of those rare people who radiates both fire and gentleness. She's built a space in her community where women feel seen, supported, and strengthened — not just physically, but emotionally and relationally, too. Early mornings, bustling mom-friendly classes, and intentionally curated programs are her rhythm, but what truly defines her work is the way she weaves connection and healing into every corner of her gym. She shared how she found BIRTHFIT years ago — during a season when she felt an inner pull to better understand pregnancy, coaching, and the deeper layers of women's wellness. After discovering the BIRTHFIT podcast, she reached out to Lindsey, eventually attending the 2017 Coach Seminar despite financial hurdles. She describes that weekend as "life-changing," not simply because of the information taught, but because of the energy in the room — forward-thinking women, shared purpose, community, and a sense of coming home to a calling. From that seminar, she brought back tools she still uses today — especially the breath technique, which immediately transformed the way she coached her pregnant and postpartum clients. Throughout the conversation, Nikki spoke openly about the realities of running a people-centered business: • early mornings for working moms • dedicated BIRTHFIT programs with childcare • investing in systems like PushPress • navigating cancellations, boundaries, pricing, and sustainability • balancing her own growth with the needs of her community What grounds her through all of it is her purpose: to serve, to create connection, and to empower women with strength and confidence during some of the most transformative seasons of their lives. Her encouragement to new coaches and leaders was simple but powerful: Follow your heart. Stay aligned with your values. And trust that you are meant to do work that moves you.   Join us within out BIRTHIFT Community for more amazing conversations like this ➡️ https://birthfit.mykajabi.com/offers/DhkMvHdo/checkout

Lindsey is joined by Meghan Mugg, founder of FRTIL, in this episode of the BIRTHFIT Podcast. Meghan shares her birth stories and her experience starting a supplements company. FRTIL's mission is to rediscover and maintain a natural state of vitality through the replenishment of raw nutrients. Our bodies are innately wise and know how to prosper, yet our modern day world and increasingly industrialized environments were not created with our health in mind – something our ancestors never encountered. As such, FRTIL provides the fundamentals for well being in their simplest, purest, and most bioavailable form. We won't tell you what's right for your body – only you know this. In a culture of information overload, FRTIL firmly position themselves as a trusted product and source of information, giving you exactly what you need to inform your own decisions. FRTIL is accessible to all, offering support in whatever way feels right for your body, in this moment. Shop FRTIL Supplements: https://frtil.co/lindsey Follow FRTIL on IG @befrtil. 🎙️Support the BIRTHFIT Podcast: https://nonprofit.birthfit.com/ 📱Interested in learning more about BIRTHFIT and how we can support you through the motherhood transition? Book a strategy call today with one of our coaches: https://calendly.com/birthfit/birthfit-strategy-call-with-lindsey 💗 Are you a coaches or practitioners who wants to learn how to move the needle on maternal care? The BIRTHFIT Community is active immersion in the work that matters most— supporting women through the motherhood transition with rhythm, resilience, and sovereignty. Join the community: https://birthfit.com/birthfit-membership 🤰Looking for a Prenatal Exercise Program to fit your modern lifestyle and biological needs? Six ways to support your pregnancy: https://birthfit.com/b-prenatal 🤱Do you have a desire to rehab your core and pelvic floor intentionally? We're here to support you: https://birthfit.com/b-postpartum 📚Want to learn how to coach pregnant and postpartum women? The BIRTHFIT Coach Course is the only holistic, nervous system-focused, functional training certification for women in the motherhood transition. Enroll now: https://birthfit.com/become-a-coach

In this episode, Lindsey talks with Briar Culbert, a Registered Psychotherapist, on releasing emotional charge. She combines a truly holistic and integrative approach to her work understanding the power of the fundamentals such as movement, connection, sunlight, and true nourishment. Briar co-owns a thriving therapy practice with her husband, serving clients online in Canada. Together they unschool their two sons, 5 years old and 9 months old, while doing their best to be relearn homesteading skills. Briar's expertise shines in supporting mother's in their expression of courageous and authentic mothering. She offers one-on-one sessions, group retreats, and online workshops. This is a call you do not want to miss. Connect with Briar on IG @briar.culbert. 🎙️Support the BIRTHFIT Podcast: https://nonprofit.birthfit.com/ 📱Interested in learning more about BIRTHFIT and how we can support you through the motherhood transition? Book a strategy call today with one of our coaches: https://calendly.com/birthfit/birthfit-strategy-call-with-lindsey 💗 Looking for personalized support and guidance through pregnancy and postpartum? Join the BIRTHFIT Blueprint Membership: https://birthfit.com/blueprint-membership 🤰Looking for a Prenatal Exercise Program to fit your modern lifestyle and biological needs? Six ways to support your pregnancy: https://birthfit.com/b-prenatal 🤱Do you have a desire to rehab your core and pelvic floor intentionally? We're here to support you: https://birthfit.com/b-postpartum 📚Want to learn how to coach pregnant and postpartum women? The BIRTHFIT Coach Course is the only holistic, nervous system-focused, functional training certification for women in the motherhood transition. Join the waitlist: https://birthfit.com/become-a-coach

In this episode, Lindsey talks with holistic chiropractor, bodyworker, and educator Dr. Neel Bulchandani. Dr. Neel merges movement, mindfulness, and modern technological advancements to free up fascia in the mouth and in the body—helping you breathe, helping you thrive. His work is for all humans with a floor of the mouth, from babies to adults. This is an episode you do not want to miss! Connect with Dr. Neel on IG @drneelbulchandani. 🎙️Support the BIRTHFIT Podcast: https://nonprofit.birthfit.com/ 📱Interested in learning more about BIRTHFIT and how we can support you through the motherhood transition? Book a strategy call today with one of our coaches: https://calendly.com/birthfit/birthfit-strategy-call-with-lindsey 💗 Looking for personalized support and guidance through pregnancy and postpartum? Join the BIRTHFIT Blueprint Membership: https://birthfit.com/blueprint-membership 🤰Looking for a Prenatal Exercise Program to fit your modern lifestyle and biological needs? Six ways to support your pregnancy: https://birthfit.com/b-prenatal 🤱Do you have a desire to rehab your core and pelvic floor intentionally? We're here to support you: https://birthfit.com/b-postpartum 📚Want to learn how to coach pregnant and postpartum women? The BIRTHFIT Coach Course is the only holistic, nervous system-focused, functional training certification for women in the motherhood transition. Join the waitlist: https://birthfit.com/become-a-coach  

In this episode, Lindsey chats with Postpartum Wellness Specialist and Holistic Nutritionist Mackenzie Momper, founder of the Well-fed Momma Method. She helps moms feel nourished, strong, and supported in postpartum recovery and motherhood. Connect with Mackenzie on IG @wellfedmommamethod. 🎙️Support the BIRTHFIT Podcast:https://nonprofit.birthfit.com/ 💗 Looking for personalized support and guidance through pregnancy and postpartum? Join the BIRTHFIT Blueprint Membership: https://birthfit.com/blueprint-membership 🤰Looking for a Prenatal Exercise Program to fit your modern lifestyle and biological needs? Six ways to support your pregnancy: https://birthfit.com/b-prenatal 🤱Do you have a desire to rehab your core and pelvic floor intentionally? We're here to support you: https://birthfit.com/b-postpartum 📚Want to learn how to coach pregnant and postpartum women? The BIRTHFIT Coach Course is the only holistic, nervous system-focused, functional training certification for women in the motherhood transition. Join the waitlist: https://birthfit.com/become-a-coach

Navigating fitness during preconception, pregnancy, and postpartum doesn't have to be confusing and overwhelming. With BIRTHFIT, you'll gain the tools and knowledge to move safely and effectively throughout your motherhood journey. This episode empowers you with awareness and confidence in your fitness routine, whether you're just starting or looking to adapt your training as an experienced athlete. What you'll learn: Why BIRTHFIT? Discover the unique philosophy and methodology behind our fitness programming and why it's designed specifically for the motherhood transition. General Training Recommendations for both new movers and seasoned athletes. Foundational Movements for Pregnancy and Postpartum: Learn about the BIRTHFIT Basics and how these exercises will help you establish a solid foundation for your core and pelvic floor. Prenatal and Postpartum Training: Explore sample days from our online prenatal and postpartum training programs. 🎙️Support the BIRTHFIT Podcast:https://nonprofit.birthfit.com/ 💗 Looking for personalized support and guidance through pregnancy and postpartum? Join the BIRTHFIT Blueprint Membership: https://birthfit.com/blueprint-membership 🤰Looking for a Prenatal Exercise Program to fit your modern lifestyle and biological needs? Six ways to support your pregnancy: https://birthfit.com/b-prenatal 🤱Do you have a desire to rehab your core and pelvic floor intentionally? We're here to support you: https://birthfit.com/b-postpartum 📚Want to learn how to coach pregnant and postpartum women? The BIRTHFIT Coach Course is the only holistic, nervous system-focused, functional training certification for women in the motherhood transition. Join the waitlist: https://birthfit.com/become-a-coach

Lindsey chats with Minister Veda on birthing and raising babies outside of the system. CONNECT with Minister Veda: Website: https://vedarevival.com/ Instagram: https://www.instagram.com/veda.revival/?hl=en 🎙️Support the BIRTHFIT Podcast:https://nonprofit.birthfit.com/ 💗 Looking for personalized support and guidance through pregnancy and postpartum? Join the BIRTHFIT Blueprint Membership: https://birthfit.com/blueprint-membership 🤰Looking for a Prenatal Exercise Program to fit your modern lifestyle and biological needs? Six ways to support your pregnancy: https://birthfit.com/b-prenatal 🤱Do you have a desire to rehab your core and pelvic floor intentionally? We're here to support you: https://birthfit.com/b-postpartum 📚Want to learn how to coach pregnant and postpartum women? The BIRTHFIT Coach Course is the only holistic, nervous system-focused, functional training certification for women in the motherhood transition. Join the waitlist: https://birthfit.com/become-a-coach

🎙️Support the BIRTHFIT Podcast:https://nonprofit.birthfit.com/ 💗 Looking for personalized support and guidance through pregnancy and postpartum? Join the BIRTHFIT Blueprint Membership: https://birthfit.mykajabi.com/offers/DhkMvHdo 🤰Looking for a Prenatal Exercise Program to fit your modern lifestyle and biological needs? Six ways to support your pregnancy: https://birthfit.com/b-prenatal 🤱Do you have a desire to rehab your core and pelvic floor intentionally? We're here to support you: https://birthfit.com/b-postpartum 📚Want to learn how to coach pregnant and postpartum women? The BIRTHFIT Coach Course is the only holistic, nervous system-focused, functional training certification for women in the motherhood transition. Join the waitlist: https://birthfit.com/become-a-coach

Leah Barto is discussing her current role as a mother of two young children, ages six and three and a half. She is in a transitional phase where her kids are no longer babies but still require significant attention. Alongside her parenting duties, Leah works part-time with BirthFit, where she helps develop and oversee their online programs as the company switches to a new platform. She also continues working as a doula but has scaled back, focusing only on close friends and home births to align with her current priorities. Leah emphasizes how she and her husband have made intentional decisions, based on their family values, to prioritize being present in their children's lives. This has included financial sacrifices and shifting responsibilities so that she can stay home and nurture their children, a role that feels deeply aligned with her heart and purpose. If you're interested in optimizing your lifestyle practices, such as fitness and mindset, to align more with your biology, then email us ([email protected]). My team and I would love to work with you to support you on your BIRTHFIT journey. 

In this episode, Lindsey rides solo, discussing the seven foundational lifestyle practices we utilize in all seasons of the motherhood transition.  Lindsey also shares a personal story of how her birth with her daughter exponentially healed her.  If you're interested in optimizing your lifestyle practices, such as fitness and mindset, to align more with your biology, then email us ([email protected]). My team and I would love to work with you to support you on your BIRTHFIT journey.  🎙️Support the BIRTHFIT Podcast: https://nonprofit.birthfit.com 💪 Looking for general strength and conditioning programming designed for women in all seasons of life? Join our B! Community membership: https://birthfit.com/b-community 🤰Looking for a Prenatal Exercise Program to fit your modern lifestyle and biological needs? Six ways to support your pregnancy: https://birthfit.com/b-prenatal 🤱Do you have a desire to rehab your core and pelvic floor intentionally? We're here to support you: https://birthfit.com/b-postpartum 📚Want to learn how to coach pregnant and postpartum women? The BIRTHFIT Coach Course is the only holistic, nervous system-focused, functional training certification for women in the motherhood transition. Join the waitlist: https://birthfit.com/become-a-coach  

Thomas P. Seager, PhD is an Associate Professor in the School of Sustainable Engineering & the Built Environment at Arizona State University in Tempe, AZ.  He has authored over 150 scientific articles, you can read more about his work on human resilience, personal psychology, and entrepreneurship at his personal blog. In this episode, Lindsey and Thomas discuss the benefits of the cold plunge relating to metabolic health and preparing for conception, birthing in the cold, newborns and cold, and even postpartum and cold.    Thomas recently published the first limited edition of Uncommon Cold: The Science & Experience of Cold Plunge Therapy.  The first printing is sold out, but an updated second edition will be available on Amazon in the summer of 2024. 🎙️Support the BIRTHFIT Podcast:https://nonprofit.birthfit.com/ 💗 Looking for personalized support and guidance through pregnancy and postpartum? Join the BIRTHFIT Blueprint Membership: https://birthfit.mykajabi.com/offers/DhkMvHdo 🤰Looking for a Prenatal Exercise Program to fit your modern lifestyle and biological needs? Six ways to support your pregnancy: https://birthfit.com/b-prenatal 🤱Do you have a desire to rehab your core and pelvic floor intentionally? We're here to support you: https://birthfit.com/b-postpartum 📚Want to learn how to coach pregnant and postpartum women? The BIRTHFIT Coach Course is the only holistic, nervous system-focused, functional training certification for women in the motherhood transition. Join the waitlist: https://birthfit.com/become-a-coach