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Listen in to hear why the modern mother feels like she needs to be the one calling all of the shots regarding child-rearing and how to stop that behavior in its tracks before it’s too late. Listen in to hear why the modern mother feels like she needs to be the one calling all of the shots regarding child-rearing and how to stop that behavior in its tracks before it’s too late. 025 | Brenna Ruiz of What About Mamas Sometimes, as mothers, we feel that we need to do it all. And when we let someone else - a partner, family member, hired support - we feel the urge to hover and dictate how things should look. You might even fall into the trap of thinking that you - as the mother - are the only one qualified enough to care for your child, because, if you don't, something could go "wrong." That is maternal gatekeeping. Brenna Ruiz (a mom blogger and self-care advocate) and I take a deep dive into stigmas surrounding maternal gatekeeping. Including how we can stop ourselves from falling into the trap and what we can do to communicate better and advocate for ourselves. We also talk about how it really does take a village to raise a child. Brenna also shares her experiences to show us what maternal gatekeeping can do to a relationship and how motherhood doesn’t look the same for everyone. About Brenna As a self-care advocate, professional writer, and mom of one from Minnesota, Brenna started her blog, What About Mama’s, after having no idea how to take care of herself after having her son. Topics covered 1:24 | What is Maternal Gatekeeping? 5:22 | Letting go of the control of maternal gatekeeping 12:54 | The breaking point 19:53 | This is on you 23:29 | The kids are alright 27:16 | Recovering from burnout 31:28 | Final question for Brenna Additional resources Connect with Brenna on her website, whataboutmamas.com. You can also read her article on how she stopped maternal gatekeeping to learn more. How to Get Your Husband to Help with the Baby Feeling Resentment Towards Your Partner? Here's Why The Benefits of Skin to Skin with Dad

Recovering from birth is intense, and the food we eat as new mothers is often overlooked or undervalued. This episode dives deep into the best postpartum foods you can eat to recover, heal, and nourish yourself. 024 | Morgan Holden, Certified Baby Nutrition Consultant Taking care of yourself postpartum is not an easy task. When it comes to your nutrition, eating nutrient-rich foods that support your immune system and mental and digestive health can be critical to your postpartum recovery. But where do you start? Madison Holden, RN and nutrition expert, is here to fill us in on some postpartum nutrition secrets that are easy to digest. It’s not about how we look on the outside but what is filling our cups for ourselves and our families on the inside. This podcast is all about empowering new and seasoned moms in making their nutritional health a priority and letting them know it’s not impossible. About Madison: Madison has been married to her husband for almost four years, and they have a little girl born in July 2019. Harper is the center of their world. As a family, they love to spend time playing outside, traveling, and eating yummy and nutritious foods. She loves to read, bake, and try new recipes. She loves to stay active, and most days, you can find her on the Peloton. She is very passionate about helping others, especially when it comes to postpartum nutrition and baby nutrition. Topics covered 2:07 | Nourishing your postpartum body 4:57 | Postpartum experience 8:08 | Top 3 foods for postpartum recovery 13:45 | Go-to easy meal ideas 19:37 | The stigma around postpartum 28:09 | Final question for Madison Additional resources You can connect with Madison by visiting madisonholden.com. Other postpartum nutrition articles you might enjoy Nourishing Pre-Made Meals for New Parents Common Postpartum Depletion Symptoms 5 Ways to Improve Postpartum Energy with Food

Plus, a closer look at D-MER, everyday breastfeeding struggles, and a personal story of pelvic organ prolapse. 023 | Christina Alulis of Full Hearts Lactation Societal pressure is no laughing matter. When it comes to breastfeeding, many mothers feel alienated or shunned for choosing what is best for their baby and themselves. Trust me; you are not alone. Lactation consultant, Christina Alulis, shares her motherhood journey and expertise in supporting mothers in making these hard decisions. Christina emphasizes how no two mothers and babies are alike. Looking past what is considered 'the right way' can be difficult, but support is out there. It's not about what society thinks is right, so I hope this episode helps shed some light on navigating these decisions in motherhood. Christina is a Philadelphia-based Board-Certified Pediatric Nurse Practitioner, an International Board-Certified Lactation Consultant, and a breastfeeding mom of two. With 13 years of experience in pediatric healthcare, she is thrilled to offer individualized newborn and lactation support services for new and expecting families in the privacy of your own home. After recently relocating from Center City to Wynnewood, PA, Christina is excited to now offer in-home support to Main Line area families in addition to Philadelphia families. Topics covered 02:07 | Throwing in the towel on breastfeeding 07:08 | Red flags for breastfeeding support 15:21 | It might not work 18:58 | Feeling the pressure 24:47 | D-MER 33:08 | Final question for Christina 36:58 | Unexpected happenings More episode resources Learn more about Christina and her work by visiting her website fullheartslactation.com. Breastfeeding resources 16 Must-Know Breast Pumping Tips for New Moms Our Tips on How to Stop Lactation Naturally Difficulty Bottle-Feeding? These Tips Will Help

Sleep is an essential part of overall health and wellness. So if you are looking for ways to get better sleep - for you and your baby - listen in now. 022 | Yasmin Johnston of Mindful Sleep You deserve better sleep. Sleep is something that most parents don't get enough of, especially with young children. Getting better sleep is essential to the health of both you and your family, and here's why. Yasmin Johnston is a sleep consultant specializing in helping families get their sleep back. Through her experience, Yasmin talks about the signs of sleep deprivation, the risks it could pose, and the first steps you need to take if lack of sleep is affecting your life. Sleep is essential and an essential part of your health. So if you are looking for ways to get better sleep, listen in.   About Yasmin: Yasmin is the founder of Mindful Sleep, a proud pilot wife, and mom to two wild boys who sleep through the night in their room every night. Once bedtime is done, she knows she'll get a couple of hours to herself or spend with her husband, Kevin, to unwind. She loves waking up before the kids to enjoy her coffee (fresh, not microwaved for the 3rd time) while the house is quiet and read.  Yasmin was a sleep-deprived mom before starting her consulting journey. Her second son would wake numerous times each night, and being a breastfed baby, they always resorted to nursing back to sleep. She was depleted.  She spent countless hours trying to read sleep training books and google ways to help my baby sleep, as I'm sure you have! Now, she supports other families living through that shared experience. Yasmin takes a holistic approach, taking sleep, nutrition, parents’ schedules, comfort levels, and needs in mind. She also likes to focus on the parents once their child is sleeping better. She encourages mom to do something she truly enjoys after the baby is asleep. Then encourages an at home date night to help nurture that relationship between the parents.    Topics Covered: 1:45 | Sleep deprivation 3:25 | When to reach out for help 5:50 | Yasmin's story 12:39 | The health effects 18:05 | The first piece of advice 24:23 | Sleep training your baby 30:17 | Three tips to help support you and your partner 33:28 | Final Question   Additional sleep resources: Interested in hearing more from Yasmin? Check out some of her resources for parents looking to gain sleep support: Sleep and Separation Anxiety Guide Nursery Safety Checklist How your Newborn's Sleep Works Sleep and Travel Tips Other articles you might enjoy You're Not a Bad Mom; It's Just a Sleep Regression How to Survive the Four Month Sleep Regression Postpartum Sleep Deprivation and Its Effects on the Family

    1   Listen in as a pediatric nurse practitioner and certified sleep consultant shares why sleep regressions happen and what you can do to set your newborn up for sleep success. And no, the answer isn't a sleep schedule.     021 | Kelsey Alford of Nested Sleep Nothing beats a good night's sleep. But for some mothers, that is easier said than done. I chat with Kelsey Alford, a certified sleep coach, about the ups and downs of sleeping with a new baby. Kelsey highlights the sleep milestones all children go through and emphasizes that the natural growth and development of your child does not reflect your abilities as a mother. These are challenges every mother faces with their growing baby, and Kelsey gives us a window into how to cope with sleep regression, the factors that come into play, and how we, as mothers, can utilize sleep to help keep ourselves healthy and far less stressed. Meet Kelsey Alford Kelsey is a mama of two, a pediatric nurse practitioner, and a trained professional in sleep. Her personal and professional experiences lead her to help your family sleep better. Her passion is teaching families how to navigate the world of sleep using the best evidence-based techniques. She has a doctorate in nursing and believes that the best way to spread sleep knowledge is by individually working with clients to create a rested home. When she's not working with clients here at Nested Sleep you can find her chasing her toddlers around the beautiful city of Seattle with a cup of cold coffee in her hand. Topics Covered: 1:46 | Why sleep regression happens 3:26 | The first thing 9:20 | Factors of a good night's sleep 14:17 | 18-24 mo sleep regression 18:16 | Realistic expectations 23:35 | Mom's falling back asleep 28:04 | No schedule required 33:12 | Every baby is different 35:56 | Final question Additional baby sleep resources Learn more with other articles from Kelsey over at the Nested Sleep. Support the Development of Baby's First Sleep Schedule Sleep for 4-6-Month-Olds Nursery Check-list and Newborn Sleep Guide Other resources you might enjoy Tips on How to Survive the Four Month Sleep Regression Why Are Moms Always Tired? It's Not Just a Lack of Sleep Newborn Baby Sleep Basics: What You Need to Know

Listen in on Dr. DiGrado (Alex) as she explains the difference between a pelvic floor that is too loose or too tight and common pelvic floor issues in postpartum – you might be surprised. 020 | Alexandra DiGrado of Boston Pelvic Floor Therapy What is the pelvic floor, and why is it important to postpartum mothers? This is a question many new mothers should be asking. Unfortunately, there isn’t much information about the importance of pelvic floor health for those who have just given birth. In this episode, I chat with pelvic floor therapist Alexandra DiGrado about this topic. The pelvic floor supports our bodies in so many ways and, if not properly supported, can lead to many concerns for postpartum mothers and beyond. Alex highlights the importance of pelvic floor support, the signs that you may need to support yourself, and how you can advocate for yourself to seek the help you need. About Alexandra DiGrado: Owner of Boston Pelvic Physical Therapy. Alexandra is a Doctor of Physical Therapy with advanced training and certification in pelvic floor rehabilitation through Herman and Wallace Pelvic Rehabilitation Institute. She is Pelvic Rehabilitation Practitioner Certified (PRPC) with over ten years of experience as a physical therapist and pelvic health expert. Alexandra founded Boston Pelvic Physical Therapy because she’s passionate about decreasing the stigma around seeking help to heal your private parts and offering people of all genders a safe and holistic way to achieve a healthy pelvic floor and core. Topics Covered: 1:17 | Pelvic floor therapy 7:26 | Advocate for mom 10:54 | What is the pelvic floor? 14:12 | Signs of tightness 21:01 | Top tip for pelvic floor 31:34 | Final question 33:15 | The importance of rest Additional resources You can connect with Alexandra on her website for additional resources. Check out Alexandria’s online pelvic floor class pelvicfloorproject.com. Other articles you might enjoy What to Expect: Pelvic Floor Issues in Postpartum Downloadable Guide: Pelvic Floor Physical Therapy Bengkung Belly Binding: What It Is and Why You Need It

Listen in as a Motherlove marketing specialist and postpartum doula, Brooke, chats with us about c-section recovery essentials, tips you need to know, and the one thing that can make your recovery that much smoother. It’s a must-listen. Brooke Nielsen of Motherlove There is a lot to know when recovering from a c-section (and birth in general). With so many postpartum products on the market, sometimes it’s tricky to know what’s both quality and effective, all without compromising ingredients. That’s where Motherlove comes in. A company founded on natural products to help support them in pregnancy, postpartum, and motherhood. This week, I chat with Motherlove’s marketing specialist, Brooke Nielsen, about how you can best prepare for c-section recovery. What to buy What to ask for How to feel empowered As a c-section mom herself, Brooke shares insight into her own postpartum recovery, with advice on things she wished she did to prepare and some fantastic products that can help support you in your own journey. About Motherlove Organics Kathryn Higgins, Motherlove’s founder, grew up in a Mayo medical family from Rochester, Minnesota, who were avid gardeners in love with flowers and plants. After moving to the Rocky Mountains, she became passionate about the uses of plants in the meadows and forests surrounding her mountain home in Northern Colorado’s Rist Canyon. She began incorporating the wild plants into her daily life for food, medicine, and teaching others. Not able to find herbal products to support her pregnancy and birthing experiences, she began making her own—and sharing them with other women. These creations in the early 1980s became the seeds for Motherlove® products. Today, our products are sold in hospitals, pharmacies, natural food stores, and specialty retailers in nearly 20 countries. Even though you’ll see the company’s familiar blue bottles on the shelves of the nation’s biggest retailers, their family still makes their products the old fashioned way, with love, from their family to yours.   Shop Motherlove now   Topics Covered 1:13 | What is Motherlove? 5:03 | C-section talk 11:36 | 3 Tips for c-section recovery 16:42 | Favorite Motherlove products 22:29 | Process and celebrate 31:36 | Feel empowered 36:15 | A mother is born 41:45 | Final question for Brooke Additional Resources Our Motherlove C-Section recovery essentials C-Section Recovery Cream Rhoid Balm Motherlove discount code Don’t forget that you can save 15% on your entire Motherlove order with code HELLOPOSTPARTUM15 at checkout. Shop now. Other articles you may enjoy Our Founder’s Birth Story: Hopeful for a VBAC C-Section Wound Care: What to Know

Listen in as Carley chats with a physiotherapist about common pelvic floor issues in postpartum, how they affect not only our daily lives but our sexual nature, health, and wellbeing.  There are a of things about postpartum that many women are never told about. These things could be common, but that doesn't mean it's normal. Pelvic floor is not something that 'just happens' with becominga mother. Women physiotherapist Taryn Gaudin talks about what pelvic floor is and how it can affect women in their postpartum recovery. Taryn brings the cause and complications of pelvic floor to light, sharing her knowledge in the many ways it can affect a women's life both in postpartum and in the future. If you are experiencing difficulties in your postpartum recovery, I hope this episode helps inspire you to take action in your recovery journey. About Taryn Goudin: Like so many women, throughout my lifetime I had constantly ignored, criticised, and buried parts of who I am, and now in this new phase of my life, I had a deep desire to reconnect with those parts of me. I believe my body was calling for me to soften – to become more kind and gentle with myself, and to tune into myself on a physical, emotional, and spiritual level. I began to rebuild the foundations of my mind-body connection, firstly by agreeing to listen to my body. I began tuning in to my body and asking how it felt and what it needed. To describe my journey is challenging because, like life itself, it was dynamic. There was no linear path. There were surges of growth, followed by long pauses of integration, huge a-ha moments, and lengthy periods of confusion. I spent a lot of time feeling like I was getting nowhere. The entire time though, I allowed myself to follow the thread of possibility, letting each clue lead to the next, and over time I began to understand my rhythm, my body, my nature, and what I needed to nourish my whole self. I learned the art of slowing down, and practising self-compassion. I began embracing all of myself, particularly the softer, slower, and simpler feminine aspects that I had suppressed for such a long time. I began cultivating a lifestyle and working with women in a way that was completely unique to me. Topics Covered: 1:53 | Pelvic floor & sensuality 5:22 | Reconnect with your body 9:38 | Pelvic floor in depth 17:06 | More proactive approach 24:00 | Taryn's story 30:43 | Final question

Postpartum hunger is real, and it’s trying to tell you something. Listen in as Kim Perez, a functional nutritionist, shares what it means to deeply nourish and care for yourself after birth. It’s not what you may think. 017 | Kim Perez of Root and Branch Nutrition Nutrition and postpartum can be difficult hurdles to climb. So many mothers struggle with balancing their own health while trying to recover and take care of a new baby. It can feel impossible. In this episode, I talk with nutritionist Kim Perez about identifying postpartum depletion symptoms during the postpartum time. Kim specializes in working with women during their motherhood journey, from conception to postpartum. She highlights some significant factors surrounding postpartum nutrition and some simple tips on how you can help support your health without fancy diets and expensive meal prep. About Kim Perez For years, I tried to do everything to such unattainable standards that I lived in a constant state of exhaustion. Little rest, restrictive nutrition, and intense exercise routines led to hormonal imbalances and fatigue—a lifestyle that just wasn’t sustainable. Even when I did everything “right,” I still struggled to feel good. I needed to replenish and rebalance my body, and planning for pregnancy was the reality check to heal. Even armed with knowledge and awareness of what my body needs to thrive, some days, I struggle. I don’t have the perfect diet. I like wine. I eat chocolate. I deal with stress (sometimes not well). It’s a big-picture kind of journey that doesn’t end with one tough day, but it’s hard to do this alone. Through all of my experiences, the good and the bad and the downright tough postpartum seasons, I realized that so many women—especially moms—wrongfully believe they can’t feel amazing again. Topics Covered 1:48 | Signs of postnatal depletion 3:14 | Nourishment 9:32 | Quieting the nutrition noise 13:45 | Breastfeeding weight myths 16:51 | Go-to food groups 22:38 | Blood sugar 27:49 | Coffee and fat 31:34 | Pick your battles 36:55 | Magnesium power 43:08 | Keep asking 44:39 | Final question Additional Resources You can connect with Kim at rootandbranchnutrition.com for more information and additional resources. Use code “HELLOPP” gets 10% off any of Kim’s educational resources, such as: The Fourth Trimester Guide Postpartum Weight + Body Image Workshop Learn about her 1:1 services or her 12-week program, Nourished Roots. More postpartum nutrition resources Ranked: The Best Meal Delivery Services for Postpartum Six Stress-Free Nutrition Tips for New Moms What Nutrients Do Postpartum Women Need? A Closer Look

Listen in to an honest and raw conversation with three moms who became parents in the middle of a pandemic. They share their strategies for coping, navigating, and feeling more connected during this truly, well, unprecedented time. Episode 16 | Sarah Goodman and Mira Lax of Eva Mental Health Pandemic pregnancy and birth. It is our new reality. And while living the last two years in this new way of life, it does not make becoming a mom any easier. How do we find the support we need during these unprecedented times? Mira and Sarah of Eva Mental Health share their stories of pregnancy, birth, and postpartum during the beginning of the pandemic. Through their experience, they’ve nurtured a way for moms to connect, share and support other women in their motherhood journey. Because while having a baby might look different today, knowing you’re heard and supported can make all the difference. More about Sarah and Mira: Mira is a mother, writer, and marketing strategist who creates, curates, and collects high-quality content. She has experience with online and offline marketing, corporate writing and editing, branding and rebranding globally, strategic partnership development, and large-scale event planning. Sarah Goodman, MSW, RSW, is a mother, a registered social worker, and a passionate supporter of mothers at all stages of their parenting journey. She intimately understands that becoming a mother is hard. Many stressors can make you feel alone and overwhelmed, from trying to conceive to loss, pregnancy, and motherhood. As someone who became a mom during the COVID-19 pandemic and experienced loss prior, Sarah quickly understood the importance of support throughout the journey to motherhood. Sarah is passionate about providing quality support to women in their most vulnerable moments. When so much is asked of you, Sarah’s goal is to help mothers feel validated, supported, and cared for. Topics Covered: 1:01 | Becoming a Covid-19 mom 4:23 | Facing the risks 11:26 | Coping and navigating 18:48 | Eva services 29:25 | I "should" be happy 32:36 | You’re allowed to complain 41:43 | Final question Additional Resources To learn more about Mira and Sarah, go to evamentalhealth.com for additional information and resources. Other postpartum pandemic resources A Therapist's Guide to Pandemic Parenting Coping During a Pandemic? This New Mom Turns to Cooking Identifying Postpartum Rage and How to Deal

As mothers, we're in tune with what our children need, but are we listening to our intuitive voice with ourselves? Listen in as Zo'e describes what she believes it means to be an intuitive mother and shares her personal stories of growth.   015 | Zo'e Cole of The Aloha Mamatog Becoming a mother is far from simple. With it comes challenges most parents do not prepare for well. But it's not impossible to overcome. Zo'e Cole is a photographer who specializes in capturing the precious memories of motherhood, from pregnancy to postpartum. Zo'e and I dive into what it means to be an intuitive mother. Turning into yourself and putting yourself first can be a huge mountain to overcome, but Zo'e's tips and insight grant us simple ways to help guide us in being seen and heard. No two mothers are alike, and the path may look different for each of us, but it's a path each of us takes in realizing our worth in our role as a mother. Meet Zo'e Cole Zo'e is the happiest when churro'd in warm sand by the sea. She is a motherhood story photographer serving in Orange County, CA. Growing up in San Clemente, She began her photography journey shooting surfers from afar. Although she's shooting different stories these days, the surf, sand, and stoke are still in her aesthetic style. She fell in love with maternity and newborn memories long before becoming a mother myself, but becoming a mama made her truly envelop herself in all the ups and downs of motherhood—from conception to postpartum. After her daughter's birth, Zo'e's purpose was solidified. She knew she wanted to change her birth narrative to something that she's empowered and created to do. When she started witnessing and photographing more births, Zo'e knew she had the honor of fulfilling that desire for other mothers, too. She invokes passion, focus, and talent, photographing mothers and their loved ones during pregnancy, birth, and postpartum. Topics Covered: 2:19 | The meaning of intuitive motherhood 14:31 | Survival brain 20:04 | Is that really what you need? 30:39 | Each child is different 35:45 | Educating yourself 38:12 | Social media 40:35 | Being seen and heard 44:59 | Final question Additional resources You can learn about Zo'e and connect with her at thealohamamatog.com for additional resources. More articles on intuition you might enjoy Use Your Motherly Intuition to Make Postpartum Easier 10 Tips for Giving Birth with Confidence Five Steps to Advocate for Yourself After Birth

Asking for help, setting boundaries, and receiving support can feel paralyzing in postpartum and beyond. Here’s an honest conversation around how to do just that. 014 | Caitlin Morris of Coaching with Caitlin One of the most important things you can do postpartum is asking for help. Sounds like something every new mother should know, right? But many of us struggle with finding our voice in, not only in asking for help but knowing what kind of help we actually need. In this episode, I chat with life and health coach Caitlin Morris about how women living up to society’s standards for what it means to be a mother needs to shift. From real-life experience, Caitlin touches on all the things surrounding support in postpartum. Setting boundaries, knowing when to say no, and breaking the stigma of mom guilt are just some of the topics we cover in this episode. Support shouldn’t stop after you bring a baby into this world. I hope this episode helps you find your voice, ask for help and give yourself the grace and support you deserve. Because trust me, you’re not alone.   Meet Caitlin Morris Hi! I’m Caitlin. I’m a wife, mom, friend, coach, trainer & fitness instructor. Like you, I also know how easy it is to put everyone else before myself. To be honest: Motherhood has been all of the beautiful things I thought it would be. It has also been unexpected and challenging in ways I didn’t see coming. Since then, I’ve become a personal trainer behavior change specialist, learned to set boundaries and say no, prioritized workouts, my time, and self-care. I’ve also had a second baby and started two different programs as a life coach & health coach. I’m still learning as I go, but now I know: you don’t have to do it alone. And it doesn’t have to take you years as it did for me. The more time I spend working with other clients and even just other moms, other women in the wellness space, I’ve realized a few things: There’s power in sharing our stories, in learning our struggles are our own but that we are not alone. There’s power in vulnerability, asking for help, and choosing to step into our possibility. Just because it’s a part of our day to take care and support others doesn’t mean we have to come last. It’s so important to me to help women in this way because I believe if we can create the time for ourselves, we can give so much more to others and the world around us. Topics Covered 1:31 | Why it’s so hard to ask for help 4:46 | Backstory to taking up space 10:47 | Asking for Help 17:41 | Adult to Adult Boundaries 26:33 | Handling difficult emotions 31:21 | What I wish I knew about postpartum Additional resources You can connect with Caitlin on her website for additional help and resources. Other articles you might enjoy Four Tips for Sharing the Domestic Load After Birth Identifying Postpartum Rage and How You Can Deal Five Steps to Advocate for Yourself After Birth