The Well Nourished Mama

Birth is natural, but that doesn’t mean we shouldn’t prepare for it. In this episode, we break down why childbirth education is so important, the common misconceptions that shape our beliefs about birth, and how to reframe those beliefs for a more empowering experience. We also talk about who can benefit from a birth prep course (whether you’re planning a home or hospital birth), how these courses differ from hospital-provided reso...

In this week’s episode, I’m joined by holistic nutritionist Sisley to talk all about acne during pregnancy and postpartum. We break down the real reasons behind breakouts (hint: it’s not just clogged pores), how hormonal shifts affect your skin, and whether acne can truly be prevented or only managed during this season. We also cover the role of nutrition, lifestyle, and skincare in clearing your complexion safely while supporting ...

You can't predict how childbirth will go, but you can control how you respond to the series of events in childbirth. Today we're learning why creating a birth plan is essential for an empowered, informed, and successful birth, what options you DO have in the delivery room, and where to even begin with writing one. You'll also get access to my FREE download “The Birth Plan Blueprint,” which will walk you through each step of labor, ...

Magnesium is one of the most essential—and most overlooked—minerals in the body, especially during pregnancy and postpartum. In this episode, Dr. Carolyn Dean joins me to break down the critical role magnesium plays in hormone balance, stress regulation, muscle function, and overall maternal health. We dive into the common signs of magnesium deficiency and how to safely and effectively restore your levels through diet and supplemen...

If you’re tired of making the same three meals every week, this episode is for you. I’m joined by Madison Wetherill, food blogger and busy mama, to talk all about how to get out of the dinner rut and bring more ease, flavor, and fun back to your evening meals. We dive into simple systems to streamline dinnertime, common roadblocks moms face when planning meals, and how to make dinnertime feel less like a chore and more like somethi...

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 dysregulatio...

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 ti...

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 epis...

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 w...

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 ...

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 persona...

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, ...

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...

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'...

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 bi...

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 ind...

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...

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, thi...