The Expecting and Empowered Podcast

Birth is natural, but that doesn’t always mean our modern-day bodies are physically prepared for it. In this episode of Expecting & Empowered, Krystle gets real about what it actually means to prepare your body for labor and delivery. As a women’s health physical therapist and mom of three, Krystle shares the information she wishes she had before her own pregnancies and breaks down how mamas can prepare both mentally and physically for their births! Krystle walks through practical ways to...

Motherhood can bring a profound identity shift, often bringing insecurities and questions about self-worth to the surface in ways women never expected. Krystle sits down with Dr. Marisa G. Franco, psychologist, professor, New York Times bestselling author of Platonic, and author of Worth: The New Science of Self-Esteem and Secure Attachment, to explore the science behind self-worth, attachment, and our relationships with ourselves and others. Dr. Franco explains the difference between self-es...

Prolapse can sound like a terrifying diagnosis, but it does not have to mean giving up the activities you love or living with symptoms forever. In this episode of Expecting & Empowered, Krystle breaks down what pelvic organ prolapse actually is, why it can happen, the symptoms women may experience, and most importantly, why there is so much hope for conservative management. Drawing from her experience as a women’s health physical therapist and sharing examples from the women she has treat...

Potty training is about so much more than ditching diapers! It’s an opportunity to teach kids healthy bathroom habits and how to listen to their bodies for years to come. In this episode of Expecting & Empowered, Krystle sits down with Sarah Mechling, mom of four, Board Certified Behavior Analyst, and founder of Tinkle & Toot, who has been helping families navigate potty training since 2010. With her background in behavior analysis and years of experience helping children learn this i...

Krystle is back with a practical guide for mamas who are ready to return to running after baby, but aren’t quite sure if their bodies are ready to hit the pavement again. As a women’s health physical therapist and mom of 3, she breaks down what it really takes to safely get back to running after pregnancy. She shares how being postpartum means remaking mind-body connections that are important for running, but also any high impact sport, and how allowing your body time to make those connection...

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 par...

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 f...

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, ...

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 th...

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 par...

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. Kryst...

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, ...

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, in...

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 p...

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 type...

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 traini...

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 f...

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 wh...

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 gui...

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 ...

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 wom...

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, ...

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 i...

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 nouri...

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 wo...

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 emp...

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 audi...

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 w...

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 ours...

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...

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...

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...

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 yo...

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-secti...

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 ...

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 w...

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, wh...

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...

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 hop...

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...

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...

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 wh...

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. ...

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 ke...

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 yo...

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 ...

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 commu...

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 th...

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 empha...

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 th...

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. Wh...

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 surroun...

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 th...

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 ...

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 postpart...

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 p...

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 ...

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 ...

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, Y...

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 Hill...

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 exp...

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 believ...

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 g...

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 ...

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 go...

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 impac...

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 ...

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 ...

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 ma...

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 educatio...

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 ab...

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...

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 e...

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...

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...

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...

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 underst...

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 wha...

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 p...

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 ho...

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...

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...

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 w...

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 t...

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 wh...

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 sinc...

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 ...

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...

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 ...

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 he...

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 ...

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 t...

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 ...

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 ...

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 c...

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...

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 ar...

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 lifesty...

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...