The Expecting and Empowered Podcast

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 beh...

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 h...

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, i...

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.

Krystl...

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 h...

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...

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 lif...

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...

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 ...

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” - plann...

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 i...

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...

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 t...

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...

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 ...

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...

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 mainta...

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 Movem...

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 perfo...