The Well Nourished Mama

This week's episode explores the neuroscience behind mom guilt and why so many high-achieving women find motherhood especially challenging. I'm joined by expert therapist Kate Kripke to unpack how early attachment styles influence your parenting, how to regulate your nervous system when motherhood feels overwhelming, and why “doing it all” often backfires. We also talk about how guilt, perfectionism, and nervous system dysregulation are deeply connected—and what to do about it. If you've ever wondered why motherhood feels harder than you expected or why guilt keeps showing up even when you're doing your best, this episode is for you. Click HERE for today's shownotes.

This week's episode is for the mamas in the trenches of night feeds, contact naps, and unpredictable sleep schedules. We're talking all about how to optimize your sleep—even if your baby isn't sleeping through the night. You'll learn how to support your baby's circadian rhythm naturally, plus the nutrition and lifestyle strategies that help you sleep deeper and recover better, even in short stretches. If you've ever said “I'm so tired but I can't sleep when I have the chance,” this one's for you. Click HERE to access today's shownotes.

In this episode, we're diving into the truth about movement in the early postpartum period—before the traditional 6-week clearance. We talk about how your activity during pregnancy and birth experience influences recovery, what your body is going through hormonally and physically after birth, and how to support healing with gentle, intentional movement. Whether you're eager to get moving or wondering what's actually safe, this episode will help you approach postpartum exercise with confidence, clarity, and compassion. Click HERE to access today's shownotes.

This week, we're talking all about birth doulas—what they do, how they support moms, and why they're a powerful part of the birth team. I sit down to answer common questions like: Are doulas medical professionals? Do they only attend home births? And can they really make a difference in the experience for both mom and her partner? We also explore how doulas provide support during pregnancy and postpartum, plus how to find one and whether they're covered by insurance. Click HERE for today's shownotes.

This week, we're diving deep into mold and mold toxicity—what it is, how it affects your health, and how to heal from it without spending a fortune. We talk about the differences between food mold and environmental mold, common signs of exposure, and how it impacts fertility, pregnancy, postpartum recovery, and your children's health. Whether you're dealing with unexplained fatigue, inflammation, or recurring illness, this episode gives you tools to uncover and address the root issue. Click HERE to access today's shownotes.

Today I'm letting you peek behind the curtain and get a real, raw look at how my personal postpartum journey has been the last 6 weeks. I talk about how I'm feeling physically and emotionally, as well as what my body image is like, and the must-haves in my corner that are supporting me every step of recovery. Hopefully you walk away feeling a little less alone in your own postpartum journey and a little more connected to me personally. Click HERE to access today's shownotes.

This week's episode is all about gut health during pregnancy and postpartum—why it matters more than you think and how it impacts everything from nutrient absorption to mental health and baby's development. I break down the signs of an imbalanced gut, how your microbiome shifts through each season of motherhood, and the real food strategies you can use to heal and support your digestion naturally. Whether you're navigating nausea, brain fog, or fatigue, this conversation will give you clear, actionable steps to rebuild your gut from the inside out. Click HERE to access today's shownotes.

This week's episode takes a closer look at what's often left unsaid about vaccines before they're administered. I'm joined by Alexandra from Just the Inserts, who specializes in interpreting medical documents and decoding the fine print. Together, we break down what true informed consent should look like, discuss the history of vaccination, and examine the inserts for TDAP (during pregnancy), RSV, Hepatitis B (for infants), and the vitamin K shot at birth. We also explore contraindications, alternatives to vitamin K, and considerations for more individualized vaccine schedules. Click HERE to access today's shownotes.

In this week's episode, we dive into women's health and wellness during perimenopause. Joe and I break down why your body changes during this season of life, which common habits might be sabotaging your weight loss efforts, and the biggest myths surrounding perimenopause. We also talk about practical steps you can take in your 20s and 30s to set yourself up for vibrant, thriving health during and after this transition. Whether you're years away or right in the middle of it, this is a conversation every woman needs to hear. Click HERE to access today's shownotes.

This week's episode is all about holistic remedies for mastitis. I'm breaking down what mastitis actually is, common risk factors that increase your chances of developing it, and eight natural strategies you can try to treat mastitis before turning to antibiotics. If you're looking for a gentle, effective approach to healing, this episode is for you! Click HERE to access today's shownotes.

My third baby is here and in addition to his birth story, I wanted to walk you through what an empowered induction looks like. There are so many things I did that aren't "common practice" but still safe for low risk deliveries and I managed to have as close to a "holistic" medicated labor as you can get. If you're worried about getting induced, want to know what your options are for a hospital birth, or just want to hear another birth story, this episode is for you!

If you're nearing the end of your pregnancy, I'm sure you've been thinking about all the ways you could naturally go into labor to avoid a medical induction or C-section. And I'm sure you've had tons of unsolicited advice from other moms and gone down one too many rabbit holes on TikTok trying all the hacks. In today's episode, I'm talking about what actually works, what might work depending on your situation, and what will not induce labor naturally so you know exactly what to expect as you approach your due date. Best of luck mama! Click HERE to access today's shownotes.

Somatic therapy goes beyond traditional talk therapy by helping us process stress and trauma through the body, not just the mind. In this episode, we break down what somatic therapy is, how it differs from talk therapy, and bust some common myths about it. We also dive into the fight-or-flight response, how unprocessed stress impacts emotional regulation, and practical ways to use somatic therapy techniques in daily life. If you've ever felt stuck in your healing journey, this episode will give you a fresh perspective on how to release and process emotions in a whole new way. Click HERE to access today's shownotes.

Postpartum isn't just a transition for moms—it's a huge adjustment for dads, too. In this episode, I'm joined by my husband, Tyler, to talk about how husbands can prepare for postpartum and show up in the best way possible. We cover what dads can do during labor, the first 72 hours, and the early weeks postpartum to support both mama and baby. Whether you're a first-time dad or looking to do things differently this time around, this episode is full of practical advice to help you navigate this season with confidence. Click HERE for today's shownotes.

This week's episode is a deep dive into eating disorders—how to recognize the signs in yourself or others, where to seek help, and how to support loved ones who are struggling or in recovery. We explore the profound physical and mental toll eating disorders take and why they should be understood as a mental illness first and a physical illness second. We also discuss how pregnancy and postpartum can trigger disordered eating behaviors, even after recovery, and share strategies for staying in recovery long-term. Click HERE to access today's shownotes.

This week, I'm sharing my unfiltered thoughts in "Things I Don't Care About as a Mom." From feeding kids to tantrums, vaccines, and even boredom, I'm opening up about the parenting debates that just don't stress me out—despite how much they matter to other moms. This episode is a departure from my usual science-backed approach, giving you a glimpse into my personal mindset when it comes to motherhood. Whether you agree or not, it's all about embracing what works for your family and letting go of the rest! Click HERE for today's shownotes.

In this week's episode, we're diving deep into the foundation of our health—our cells. We explore how cellular energy impacts overall well-being, the signs of depleted cells, and how addressing cellular needs can help solve common health concerns. Plus, we discuss the beautiful connection between the seasons of motherhood and the cycles of nature, uncovering what Mother Earth teaches us about nourishing our bodies through fertility, pregnancy, and postpartum. If you've ever wondered how to optimize your health at the most fundamental level, this episode is for you! Click HERE to access today's shownotes.

In this episode, we're diving deep into baby's gut microbiome—what it is, why it matters, and how it's influenced by mama's gut health during pregnancy and breastfeeding. We break down how your baby's microbiome develops at birth, signs that might indicate gut health issues, and practical ways to support a thriving gut through common challenges like C-sections, antibiotics, and food allergies. Tune in to learn how simple, intentional choices during pregnancy and the first year of life can set the stage for lifelong digestive and immune health. Click HERE to access today's shownotes.

Recovering from childbirth is about more than just rest—it starts in the gut. In this episode, we dive into the critical role the gut microbiome plays in postpartum healing, from immune system function to hormone balance and overall recovery. We break down the best foods and nutrients to support optimal gut health in the early postpartum period and how to nourish your body without relying on a cabinet full of supplements. Whether you're newly postpartum or preparing for recovery, this episode will help you heal from the inside out. Click HERE to access today's shownotes.

In today's episode, we're diving into the early days of pumping. I'll guide you through when and how to start pumping if it's part of your lactation journey, how adding pumping sessions can impact your milk supply, and holistic ways to support your supply through nutrition. Plus, I'm sharing my favorite pumping essentials and resources to help you feel confident and supported in your early breastfeeding days. Click HERE to access today's shownotes.

In this eye-opening episode, I'm joined by Whitney and Brandon Cawood, creators of To Dye For: The Documentary, to discuss the hidden dangers of synthetic food dyes. We explore how these additives can negatively impact our children's brains and behavior, drawing from the Cawoods' personal experience with their son. Whitney and Brandon share practical tips for avoiding food dyes and making affordable, healthier choices for your family. Don't miss this important conversation about the risks of food dyes and how we can create lasting change. Click HERE to access today's shownotes and view the documentary.

In this episode, we're diving into hypothalamic amenorrhea and what it means for women's health and fertility. My guest Cynthia and I explore why having a regular period is a crucial indicator of overall health, the societal norms around irregular or missing cycles, and how to restore balance naturally. From understanding postpartum cycles while breastfeeding to learning which nutrients support a healthy cycle, this conversation provides actionable insights for women at every stage of life. Click HERE to access today's shownotes.

In this episode, we dive into how to childproof your marriage and keep it thriving after kids. From fostering effective communication to carving out time for intimacy, we share actionable tips for maintaining a strong physical and emotional connection with your partner. We also challenge some common pieces of marriage advice and explore what actually works for building a happy, resilient relationship during the chaos of parenting. Whether you're navigating sleepless nights or busy schedules, this episode is packed with insights to help your marriage flourish. Click HERE to access today's shownotes.

In this episode, we explore the hidden impact of endocrine disruptors on our health and how to make safer choices for your family. Learn what endocrine disruptors are, how they can affect your body, and common signs that they might be causing harm. We also discuss practical ways to minimize exposure, whether switching to non-toxic products has to break the bank, and how to decode product labels. Plus, discover some of my favorite affordable non-toxic brands to help you transition seamlessly to a healthier lifestyle. Click HERE to access today's shownotes.

If postpartum weight loss feels like an uphill battle, you're not alone. Stress and sleep play a much bigger role than you might think, impacting your hormones, cravings, and even how your body stores fat. In this episode, we're diving into why your body prioritizes survival over fat loss during this season—and what simple shifts you can make to support healing and sustainable weight loss. Whether you're balancing motherhood, lactation, or recovery, this episode will help you navigate your weight loss journey with clarity and confidence. Click HERE to access today's shownotes.

In this episode, I share practical tips for managing stress, responsibilities, and self-care while solo parenting. Drawing from my own experience of handling everything alone for four months during my husband's deployment, I offer strategies to help you adjust your expectations and capacity during challenging times. Learn how to navigate the mental load, prioritize what truly matters, and take care of yourself even when you're carrying it all. Whether solo parenting is a temporary season or a long-term reality, this episode will help you feel more empowered and supported. Click HERE to access today's shownotes.

In this episode, we explore the powerful connection between gut health, nutrition, and autoimmune diseases. We break down what defines an autoimmune illness, common misconceptions that may impact the care you receive, and root causes beyond genetics that can be addressed with simple lifestyle changes. Learn why gut health is essential for both preventing and managing autoimmune conditions, and discover five specific foods and ingredients that can help alleviate symptoms and support healing. Whether you're managing an autoimmune disease or looking to prevent one, this episode offers practical insights and actionable steps. Click HERE to access today's shownotes.

In this episode, we explore the hidden dangers of beauty products and their impact on teenagers' hormones during puberty. We dive into the science behind endocrine disruptors, how they interfere with hormonal development, and why they're so common in skincare products. You'll also learn what ingredients to look for (and avoid) to make safer choices and support healthy growth during these crucial years. Whether you're a parent or a teen, this episode empowers you to prioritize hormone-friendly beauty products. Click HERE to access today's shownotes.

In this week's episode, we're diving into the dos and don'ts of postpartum supplementation. Learn how to determine if you need supplements and how to choose reliable, high-quality brands you can trust. I'll also share my top guidelines for essential postpartum supplements versus those that are nice to have, along with some of my favorite brands and exclusive discount codes to make them more accessible. Whether you're navigating recovery, breastfeeding, or just trying to feel your best, this episode is packed with actionable advice to support your postpartum journey. Click HERE to access today's shownotes.

In this episode, we dive into the world of baby sleep and share practical tips for creating safe and restful sleep environments. We discuss the dos and don'ts of safe sleep, strategies for navigating babies who only like contact naps, and how to support your baby's developing circadian rhythm. You'll also learn how to manage night shifts with your partner and involve dads in bedtime routines for a team approach to better sleep. Whether you're struggling with sleepless nights or just looking for ways to improve your baby's sleep, this episode has you covered. Click HERE to access today's shownotes.

This week's episode is all about feeling your best during the holiday season, no matter what's on your plate—literally and figuratively. We dive into how to enjoy festive foods without the guilt or strict rules, and find balance between savoring holiday treats and staying in tune with your health goals. Whether the holidays bring you joy or feel overwhelming, I'm sharing three simple tips to help you feel good and stay grounded so you can make the most of this special time. Click HERE to access today's shownotes.

This week's episode explores the powerful link between trauma and the nervous system with expert somatic coach Kymber Maulden. We discuss how unprocessed trauma can manifest in the body and share ways to identify if you're holding onto past experiences physically. Kymber also offers simple, effective techniques to support nervous system regulation through diet and body-based practices, helping you work toward healing from the inside out. Tune in to learn how to nurture resilience and bring lasting calm to both body and mind. Click HERE to access today's shownotes.

Curious about homebirth? This week's episode dives into the key differences between homebirth and hospital birth, exploring the pros, cons, and factors to consider when deciding if homebirth is right for you. We'll discuss what you can do to prepare yourself physically, mentally, and emotionally for a homebirth, plus cover the logistics of immediate postpartum care at home. If you're considering bringing your baby into the world at home, this episode offers practical insights to guide your journey. Click HERE to access today's shownotes.

This week's episode is all about supporting your immune system by focusing on gut health. We dive into the foods, ingredients, and daily habits that can strengthen your gut, which is where 70% of your immune system lives. Learn how to optimize your diet and lifestyle to keep your gut healthy, boost your immune response, and feel your best year-round. If you prefer to take a natural, holistic, and preventative approach to your health and minimize over-the-counter medication, this episode is perfect for you.

In today's episode, we explore the hidden signs of cortisol imbalance that many moms overlook. We break down how stress affects your body and why certain symptoms like fatigue, irritability, or poor sleep aren't just something we have to endure as moms. You'll learn simple habits that can boost your energy, improve your mood, and enhance your sleep—without adding more to your busy schedule. Plus, we discuss practical nutrition and lifestyle changes that help regulate cortisol and fit into the demands of mom life. Click HERE to access today's shownotes.

This week's episode dives into the powerful connection between gut health and mental health. We explore how supporting nutrient absorption, gut permeability, and gut motility can lead to better mood and cognitive function, as well as specific nutrients that are essential for healthy neurotransmitters and hormones that impact depression and anxiety. We also discuss how to seek help from both conventional and functional medicine practitioners to uncover the root cause of your symptoms and find the right approach for healing. Click HERE to access today's shownotes. Click HERE to access today's shownotes.

In this week's episode, I'm excited to announce my third pregnancy (a total surprise!) and share what my first trimester has been like so far. I dive into how I've been nourishing my body during these early weeks, along with natural remedies for common symptoms like nausea, fatigue, cravings, and headaches. We also discuss the importance of allowing moms to embrace and express all the feelings—both the highs and the lows—that come with pregnancy and motherhood. Whether you're in the thick of it or just starting out, this episode offers support and solidarity for every phase of the journey! Click HERE to access today's shownotes.

This week's episode is all about reclaiming your power in your healthcare plan. We dive into the most common misunderstandings clients face when receiving a diagnosis and reveal a powerful mindset shift that can transform how you approach medical care. You'll learn how to communicate effectively and respectfully with healthcare professionals while advocating for your health. Plus, we share practical scripts you can use to confidently express your needs and preferences to your doctor. Click HERE for today's shownotes.

This week's episode dives into the surprising benefits of exercising less and how setting healthy boundaries with fitness is similar to healthy boundaries in human relationships. We explore why, in certain situations, cutting back on exercise can actually be more beneficial for your overall health and well-being, how to assess if you might be overdoing it, and if scaling back could help you thrive physically and mentally. Tune in to discover a balanced approach to fitness that supports both your body and mind! Click HERE to access today's shownotes.

Nutrition during pregnancy and postpartum feels complicated sometimes, so today we're learning the difference between counting calories and counting macros, and why the latter can be more beneficial for mamas. Discover tips for maintaining a macro-friendly lifestyle without the need to track or weigh your food, and how my guest Dani navigated her nutrition through different phases of her health journey, including fertility and pregnancy. We also share hacks for increasing protein intake, even with pregnancy nausea and aversions, and discuss a simple mindset shift that can alleviate anxiety and stress around food. Plus, we'll cover how to approach healthy, safe, and sustainable weight loss during postpartum. Click HERE to access today's shownotes and resources.

In this week's episode, we're exploring the amazing benefits of pre and postnatal yoga for expecting and new moms. Discover the different types of yoga that are most beneficial during pregnancy and postpartum, and learn how to incorporate yoga with other forms of exercise to create a balanced fitness routine. We'll discuss how pre and postnatal yoga differs from regular yoga and offer helpful tips for beginners looking to start yoga during pregnancy. Plus, get essential guidelines on safely returning to yoga after giving birth, so you can continue to support your body and mind through every stage of motherhood. Click HERE for today's shownotes.

This week's episode dives into the three-step process that completely transformed my approach to parenting. I share how this method guides me through power struggles, tantrums, and challenging moments with my kids, creating space for all of us to feel our emotions, learn from our mistakes, and grow together. This approach has not only helped me to become a more present and compassionate parent but has also allowed me to heal from my own childhood experiences. Inspired by the principles of renowned child psychologist Dr. Becky, this episode offers practical tools for fostering honesty and respect in your parenting journey. Click HERE to access today's shownotes.

In this episode, we're diving into holistic remedies for hyperemesis gravidarum and discussing the vital role of nutritional support during pregnancy and postpartum. My guest, Amy, shares her experience with fertility and pregnancy complications, as well as her inspiring approach to business and how she prays over every product before it reaches her customers. We also get real about the challenges of motherhood, balancing a business with little ones at home, and finding ways to care for yourself amidst the chaos. Whether you're a mom or an entrepreneur, this episode is packed with insights to help you thrive. Click HERE to access today's shownotes.

This week's episode dives into the world of holistic dentistry and the power of protecting your oral health in a non-toxic way. We explore why fluoride might not be the best option for oral care anymore and why hydroxyapatite is a superior alternative. You'll learn how to naturally heal common conditions like sensitive teeth, plaque, pregnancy gingivitis, and even cavities. Plus, we'll discuss the fascinating connection between your oral microbiome and gut health, revealing why taking care of your mouth is essential for your overall well-being. Click HERE to access today's shownotes.

In this week's episode, we're continuing our conversation from last week and diving deeper into the world of ADHD. Jenna Free explores how the root cause of many ADHD symptoms is nervous system dysregulation and how learning to slow down and ground yourself can help you thrive without medication. She also discusses some of the most common ADHD traits and how to manage them holistically through mindset work and regulation techniques. Jenna is living proof that her practical strategies foster a balanced and fulfilling life, even with ADHD. Click HERE to access today's shownotes.

In this episode, I share my personal journey with ADHD, from the initial suspicion to getting a formal diagnosis. You'll hear about the symptoms and traits I experience daily and how they've impacted my life. I'll also discuss the strategies and routines I've developed to thrive without relying on medication. Join me as I provide insights and tips for managing ADHD naturally (without medication) and harnessing the superpower that it is. Click HERE to access today's shownotes and transcript.

In this episode, we dive into the crucial role gut health plays in our children's mood, attention span, digestive health, and motor skills development. We explore specific foods that positively and negatively impact their brains, especially for kids with mood disorders, neurodivergence, sensory processing issues, or autism, and discuss how to adjust their diets accordingly. You'll also learn about simple food swaps and nutrition hacks to boost the quality of your kids' foods, along with easy snack ideas to keep them healthy and happy. Click HERE to access today's shownotes.

This week's episode dives into how to instill a love of learning in your children from an early age. Discover simple ways to stay involved in your child's education, even if you work full-time, learn about the number one concept to teach your kids before they start school, and explore the benefits of choosing to homeschool. My guest Amber also discusses creative ways to adapt your teaching for each unique child and their learning style and highlights important topics your children should learn at home, especially if they attend public school. Tune in for practical tips and inspiring insights to support your child's educational journey, no matter where they attend school. Click HERE for the shownotes.

In this week's episode, we're tackling some of the biggest myths in the health and wellness space. We'll debunk common misconceptions about protein, metabolism, HIIT workouts, and fat loss, giving you the real facts you need. Plus, we'll discuss how to navigate the often confusing world of online nutrition information. My guest Joelle sets the record straight and helps you make more informed decisions about your health journey. Click HERE to get today's shownotes.

In this week's episode, we're diving deep into the mental load and why it can feel so overwhelming. I'll share practical strategies for starting conversations with your partner about lightening the mental load, along with tips for delegating tasks and responsibilities around the home. You'll hear personal examples from my own marriage to see how this advice works in real life. Tune in to learn how to create a more balanced and supportive partnership through loving and effective communication. Click HERE to access today's shownotes.

In this episode, I chat with my friend Spenser about the powerful mind-body connection to fertility. We explore how our mindset around our bodies and our situations can impact our fertility journey and how we show up for motherhood. Spenser also shares her insights on navigating the emotional ups and downs, including dealing with shame, isolation, and uncertainty that often accompany infertility, as well as the paradigm shift that brought her peace during her own infertility journey. Click HERE to access today's shownotes.