Hello Postpartum

 Throughout her pregnancy and postpartum, Maria noticed a huge lack of postpartum care, especially for those with less access to support and resources. So, she started In Kind Boxes. Listen in to hear her story. What is In Kind Boxes? In Kind Boxes is a non-profit organization aiming to reduce the gaps and disparities in postpartum care through its curated, high-quality postpartum and baby care boxes. How can I order a box? Boxes are available online at their website inkindboxes.org. You have the option to submit a family to have a box donated to them or purchase. All boxes carry the same quality of goods because no family should be excluded from getting quality products to help in the postpartum journey. How can I support In Kind Boxes? You can support In Kind Boxes by donating on their website or social media platforms. Every dollar matters, even just the price of a cup of coffee, goes a long way in suppor the women and products that make In Kind Boxes an essential to postpartum care. Topics Covered: The story behind In Kind Boxes (1:33) How to access and support (6:39) What's in the box? (9:04) Postpartum care in the US (13:34) Packed by volunteers (22:21) Making it happen (25:35) Resources: Check out In Kind Boxes website and on instagram to purchase, nominate or donate.

 Lauren A. Tetenbaum is an advocate and therapist certified in perinatal mental health who specializes in life transitions affecting millennial and young women. ​ With an approach grounded in empathy and emotional intelligence, Lauren counsels clients on romantic relationships, career choices, pregnancy and parenting, anxiety, and family dynamics. She offers cognitive behavioral and feminist-based psychotherapy to individuals and couples.   A mother of two with over a decade of experience in the legal industry, Lauren also facilitates support groups for working, new, and aspiring parents and provides consulting and mental health coaching to support parents in corporate settings. She is passionate about building connections and giving back to her community. What is the Invisible Load? The invisible load is the behind the scenes work that goes into being a parent. It can be logistical, physical, emotional or mental. It's the moms usually that are doing this kind of work in the household. Since they are conditioned from an early age to be the caretakers in a family dynamic, it can be hard to let go of control. Sometimes we think it is easier to do it yourself, but negative feelings can arise from this. The damage of cultural expectations Mom as the primary parent is still very much expected in today's society. Dad's are usually only does the bare minimum. This can lead to an increase in anxiety, burnout, resentment and can sometimes trigger unwanted anger toward both your partner and your children. Even full time working moms are expected to do all the things. Even when your partner reaches out to help, relinquishing control is easier said than done because of how society has influenced the role of mothers to be.   “Change happens when we are the squeaky wheel, as hard as it may be.”   Getting the conversation started The best way forward in changing this is to start small. Being self aware of your role and your responsibilities is the first step. Communicating with your partner how you are feeling and why brings awareness to them as to how they can possibly approach things differently and offer you support. Making a list and having open conversations is a great place to start. And remembering that you are not relinquishing control but rather sharing the load, working as a team, is a great way to put things in perspective for your family to support each other in the ever fluctuating world of parenting. Topics covered The invisible load (2:37) Real life examples (7:51) Anxiety (13:22) The route not chosen (24:03) The idea of maintaining boundaries (28:52) Strategies to get the conversation started (32:20) Additional resources Book: Fair Play by Eve Rodsky Feeling Resentment Towards Your Partner After Birth? Here’s Why Maternal Gatekeeping and The Dark Side of “Doing It All” New Baby? Six Tips for Setting Boundaries with Family Done with Being the Default: How Moms Can Advocate for Change & Improve their Mental Health

038 | Nicole Alfred, C-Section Recovery Coach Nicole Alfred is a cesarean recovery coach, registered massage therapist, and mother of two. She has given birth two times by C-section: one emergent and traumatic, the other empowered and planned. Her different experiences opened her eyes to the abject lack of support mothers receive post-operatively. Nicole sees a need for much more emotional and physical attention. Nicole believes there are important steps that new mothers need to take beginning immediately after surgery and through the first 12 weeks postpartum for optimizing their recovery. These steps include restoring normal function with every day movements, wound & scar healing, core muscle system recovery, and connecting with the incision scar to facilitate emotional processing and healing. How c-section recovery looks today C-sections are the 2nd most popular surgery done daily. With healthcare based in a man's world, women's care is not prioritized, or often understood, as to what we need after having a baby, whether natural or by c-section. Being responsible for a child in recovery is a lot different from recovering from any other surgery or hospital stay. A lot of mother's fall into survival mode and can never turn that switch off. Lack of knowledge and support, from either our doctors or others, effects women's' recovery greatly when we don't know what to focus on or have the ability to do so. What we should know in the first 2 weeks C-section recovery requires a lot of rest. Practicing basic functional movements and listening to your body is essential in the first 2 weeks of recovery. Having support in those movements can help make the process less frustrating in teaching your muscles how to turn back on. As time move forward in your recovery, resting as often as possible between movements is important. Doing anything that requires intense movement, like trips to the store or walking long distances, can drastically effect your recovery in a negative way.   “C-section recovery can be easy and feel empowering.”   Ways to Support Your Body Mothers are so good at not prioritizing themselves. By taking care of our bodies and our minds in recovery, we are creating a better environment for our children to learn and understand from. There is a sequential order of things that need to be worked on when it comes to c-section recovery. Focusing on key areas like posture, breathing exercises, pelvic floor support, core system exercises, and scar massage are some of the ways you can support yourself.   Topics covered What got Nicole started as a c-section recovery coach (1:41) 3 misconceptions around cesarian recovery (8:19) What you should and should not do in the first 2 weeks (12:37) Looking at the layers (19:26) We should prioritize recovery (24:10) Getting back to the basics (30:47) Healing the c-section shelf (33:40) Ignoring yourself (44:02)

Join author and podcaster Anna Cusack as she shares her views on why the traditional structure of our society makes parenting - and mothering - that much more challenging. Layer on a global pandemic, and it's no wonder most mothers are feeling stress and burnout. 037 | Anna Cusack, Postpartum Doula & Author Anna Cusack is a postpartum doula and motherhood support mentor, guiding new and experienced parents through pregnancy, the fourth trimester and beyond. Anna combines her knowledge in areas such as traditional postpartum care, breastfeeding support, motherhood studies and exercise physiology to help mothers and parents feel heard, seen and supported through the highs, lows and sticking points of their child-raising journeys. How society is constantly at war with mothers There is no realistic training for parents to break away from traditional parenting. There is a biological factor that is set in stone from previous generations. The gender nature gets locked in, making it difficult to step away from. So many factors come into play for mothers, including workload, both inside and outside the home, lack of time, sleep and mental capacity. A mothers workload doubles with each child and usually is unsupported throughout her day to day if the partner is working outside the home. As much as this can feel isolating and personal, it is a social norm and everyone is effected by it. Why do I feel like a bad mom? Harder things, higher intensity. Mothers often experience an increase in sleep deprivation, which can result in irrational or irritable behavior. When this happens, we lash out at the ones we feel comfortable with, meaning our partners and our children. Having these feelings or anger and resentment and reflecting on your actions can cause incredible guilt for a mother, resulting in feeling inadequate and believing that you are an unfit or unworthy parent. What do you do when you feel like a bad mother? Create opportunities to discuss how both you and your partner can support each other. A space where you can both talk and find a way to help alleviate these feelings without disruptions is important. Making a list of what you each do and talk about what you can each do to give each other support that they need is a great way to get started. Communicate how these things are making you feel, even if they are small, silly things, and specify how you would like them to help to reduce overwhelm, anger and guilt. Topics covered Socialized and gendered nature of modern society (2:17) 24 minutes with dad (13:17) How to overcome the outdated way of thinking (19:09) Good, calm, peaceful mom (26:24) Drop guilt and remove overwhelm (30:56) An amplification of early motherhood (41:50) Final question (45:05) Resources You can download Anna's free "8 Steps to Your Peaceful Postpartum" eguide and view her postpartum support, parent mentoring and special events here: www.annacusack.com.au Find her book "Mama, You're Not Broken: Unmasking the Unspoken Emotions of Modern Motherhood" on Amazon, Kindle and here: www.annacusack.com.au/book You can also catch her on the "Anna Asks" podcast via your preferred podcast app, and connect on socials @annacusackpostpartum on Instagram and www.facebook.com/annacusackpostpartum www.anchor.fm/annaasks/ Can you please also reference this in the show notes. I couldn’t recall the name of Dr Petra Bueskens and her work when discussing the example of Revolving Mothers in the episode: Dr Petra Bueskens. Modern Motherhood and Women’s Dual Identity es: Rewriting the Sexual Contract Abingdon, Oxon; New York: Routledge, 2018

036 | Gigi Vera Vincent, Postpartum Doula Gigi Vera Vincent is a postpartum doula, newborn care specialist, lactation educator, mother to three toddlers, including twins, and a wife to my high school sweetheart. She empowers families, so once baby arrives, they can focus on resting and bonding instead of researching or stressing. She's here to streamline the newborn learning curve and guide birth parents, partners, and other family members. There isn’t ONE way to have and raise a little human. Gigi is here to assist parents as they find THEIR way so that they can thrive in the fourth trimester and beyond. What is the Dobbs Decision? Dobbs v. Jackson Women's Health Organization, is a landmark decision of the U.S. Supreme Court in which the court held that the Constitution of the United States does not grant a right to abortion. This 2022 decision overturned the 1973 ruling of Roe v. Wade, which granted the right to have an abortion. The ruling has the potential to undermine so many other cases that protect our right to privacy. Cases pertaining to gay rights, interracial marriage, access to birth control, LGBTQ rights etc. all have the potential to be threatened. The Facts about Abortion 1/4 women will have an abortion by 45 years old. The majority are between the ages of 20-29, but there is a substantial percentage that are older, most are married and either already have one or multiple children. 92% are happening in the 1st trimester. The 7% happening later, are usually due to medical issue, spontaneous abortion, risk to baby or mother or a nonviable pregnancy, meaning the chance of the pregnancy resulting in a healthy, living baby is not possible. Ectopic pregnancies and failed intrauterine pregnancies are nonviable. Who does the Dobbs Decision effect? A lot of people feel that this will only really target those who want an abortion. But as new laws and restrictions on abortion are beginning to arise state-by-state, we are quickly discovering that is far from the truth. There have already been cases where women have been incarcerated for having a miscarriage. Some states are trying to limit access to birth control. Browsing history, through apps and social media, have shared data with authorities from users who have search history or social posts pertaining to seeking abortion. This is just the beginning, as we still don't know how this will effect medical emergencies due to miscarriages, ectopic pregnancies, or couples seeking fertility treatments like IVF. "The goal is not to protect life. The goal is to maintain control."   Tips to Prepare & Support Stocking up on birth control and getting access to abortion pills, if your state allows, is a great way to be prepared for the worst. If your state is restricted, look into other state access. Browsing privacy is important, so researching how you can use the internet safely, as well as any apps pertaining to cycle tracking is another way to make sure your data is safe. Learn from other communities and organizations that give information on how to respond to discrimination is essential. Look at the corporations and businesses where you spend your money. Do these places have the same values as you? Do they support causes you support? Where we choose to spend your money really has a big impact. We are fighting each other for our own decisions and our own bodies. We should be fighting for policies that support our decisions, the freedom to live the life that we want. Topics covered Who is actually having abortions? (1:46) What are your options with limited care states? (5:46) Why data is so important in some states (8:59) Access to standardized care that women actually need (14:07) Support after an abortion (20:07) The Dobbs decision (23:45) Expanding your knowledge (29:16) It's important to be prepared (35:00) Battle between people who are choosing to break the mold (41:26) Resources Living in a Post-Roe World: What You Can Do Study: 84% of Maternal Deaths are Preventable Birth control access resources: Planned Parenthood: Birth control prescribed over the phone Nurx: Birth control online with free shipping Abortion resources: HeyJane: FDA-Approved Abortion Pills Shipped Discreetly FAQ: At-Home Abortion Care

Having a baby changes everything, especially your relationship with your partner. Here's how to save your relationship - and your sanity - once a little one is involved. Plus, Chelsea breaks down her top tips for clear, effective communication that can change everything.   Topics Covered: A roadtrip is like motherhood (2:00) The massive BUT in your new parent relationship (3:43) What are the signs of resentment towards your partner (9:35) Recommit to growing together (15:10) Ways to stay connected to your partner (16:44) This isn't gonna work, tips for early postpartum days (22:13) How tender our relationships are after having a baby (26:01) Words of encouragement for those in the trenches (27:44) Final Question (34:05)

A postpartum doula shares the inside scoop on the difference between a birth and postpartum doula, why you should hire one, how they can help support new mothers, and more. It's a must-listen for anyone considering hiring a doula after birth. 034 | Dana Frutos Dana is a mom and a postpartum doula. She has a background in early childhood education and has worked in professional childcare for over a decade. she has a 3-year-old son who I love to pieces. Dana has chosen to leave the world of ECE and pursue a career as a postpartum doula because she wants to support, educate, and empower mothers when they come home with their baby. She wants to be there for families when they are tired and often overwhelmed. She wants to nurture mama while she nurtures her new baby.  What exactly does a postpartum doula do? a postpartum doula is someone who supports the mom to support her new family. Thier goal is to be intuitive and provide support that the mom needs, whether that is cooking dinner, doing laundry, taking care of the baby while mom takes a nap, an ear to listen and talk with; postpartum doula's are the village every struggling mama needs in postpartum recovery. Are postpartum doulas worth it? Everyone needs different levels of support during postpartum. Whether that level is big or small, a postpartum doula is there to support you,  no matter the task. No mama is the same so a doula's job is to get to know you and your needs without overstepping. If that is 3 weeks or 7 months, a postpartum doula will be there to lend a hand in your recovery. What's the difference between a birth and postpartum doula? A birth doula is someone who helps you throughout the pregnancy and birth of your baby. They work with the doctors to advocate for you as you are preparing for your new little one to arrive. A postpartum doula is someone who supports you after the baby has arrived. How to find a postpartum doula A quick Google search for "postpartum doula + city you live in" is a good start. People may not realize there are multiple resources in or near their hometown. You can also check out Doula Match to browse the doulas listed on that website. Topics Covered: What is a postpartum doula? (1:05) Questions for a postpartum doula (3:26) Helping moms open up to support (8:17) Finding a postpartum doula (9:54) Cost of a doula and how long they can help (11:32) If you can't afford a doula... (14:24) Non-judgemental (21:01) Final question (24:23) Additional resources: Chicago Family Doulas:  Welcome to Chicago Family Doulas - Chicago Family Doulas My IG is: @mamasareatribe More resources you might enjoy: How to Be a Good Support Person During Birth Tips on How to Really Prepare for Postpartum Recovery One Critical Reason Moms Need Better Postpartum Support  

The food we eat is essential, especially in postpartum. Dr. Jennifer Roelands, OB-GYN, dives into just how important nutrition is and how it relates to postpartum depression, anxiety, gut health, and more. She also touches on the importance of self-advocacy and finding the proper care provider for your needs. 033 | Dr. Jennifer Roeland, OB/GYN, Women's Hormonal Health Coach Jennifer's Journey toward Holistic Health As a former sufferer of PCOS and hypothyroidism, Jen has been on the hormone roller coaster. From digestion issues to fatigue, to hair loss, to brain fog and infertility. Even as a doctor, she was blown off by doctors who said my labs were normal. But she knew something was wrong, it had been 18 months and no baby. Jen spent countless hours diving into nutrition and mind-body medicine. She learned how the gut is connected to hormone health. And medications like the birth control pill can wreak havoc on our bodies by depleting our bodies of nutrients and masking our symptoms but not actually treating the condition. She found out the CAUSE of her symptoms and used that information to focus on gut health, stress reduction, and the right exercise for my body. She was able to lose weight, clear skin, wake up rested, have more energy, and ultimately get pregnant. Holistic healing and postpartum Nutrients and food are keys in postpartum recovery. The benefits extend beyond the health of the mother, but to the child. Supporting the mother in breastfeeding, anxiety and depression, hormonal health, and gut health. All these things are intricately linked in our recovery and the development of your baby, as well as nurturing healthy relationships with those supporting you. Gut health & the importance of food Jen explains how there is very little nutritional training for doctors. So much is linked to our diet and gut health. The gut is coined as the second brain, and after pregnancy, can become unbalanced due to all the hormonal changes our bodies have endured. There isn't just one way to eat or support our gut. Depending on what ailments you are experiencing, adopting a holistic healing approach calls for personalized care. Whether you are looking to support a healthy cycle, skin, or digestion, there are different approaches you can take without needing to resort to a doctor's prescription. What holistic healing looks like Holistic healing is not a pill. It is a process of trial and error. There are no quick fixes when it comes to your health. But adopting these changes into your every day life will have long term effects. You will know what you need to support your health and your child's health. You can't control the changes pregnancy can do to your body, but you can control what you put into your body. Balancing your plate will give you a better understanding of what your body needs and how you can support it in a natural way. Topics covered How healing is food? (2:06) Integrating nutrition into your work as an OB/GYN (6:32) The timeline of holistic healing (9:48) Supporting a healthy cycle postpartum (13:43) Advocating for more postpartum support in the medical community (19:56) Advice if you feel you are not being heard by your doctor (24:17) Nutrition & food is key to postpartum (30:51) Final question (39:48) Resources Dr. Roeland's coaching and courses Additional resources Check out the Hello Postpartum eBook shop for expert-written postpartum recovery guides

The early postpartum days are often associated with little to no sleep. Listen to this episode and learn what you can do to create a solid sleep foundation and support your baby's - and yours! - sleep habits from early on. Andi Metzler | Certified Pediatric Sleep Consultant Andi Metlzer founded Sleep Consulting to help other parents that struggle with a sleep routine. Inspired by her own life-changing sleep training experience, She had to jump on an airplane to meet Obleman and learn about the successful sleep program which has helped over 57,000 families. Simply put, she wanted to learn from the best. While most sleep coaches are “self-taught” or have taken a cheap online class, Andi invested heavily in my career as a sleep training professional. She's trained under one of the most well-respected experts in the field, and am proud to be a Certified Sleep Sense™ Consultant and founder of Andi Metzler Sleep Consulting. Top baby sleep tips One of the most important things to recognize is your babies wake window. A wake window is the time your baby is awake between sleep cycles. This window changes as your baby grows, but being in tune with when your baby needs to sleep early on is a great way for you to not only predict sleep but also help you recognize the signs of when your baby needs to sleep. How do you help a baby get to sleep? Babies sleep best on complete darkness, so dark that you can barely see your hand in front of you. Investing in black out blinds is a good start in getting your baby the sleep they need. The opposite goes for when they are awake. You want it to be bright and filled with sound, expose them to sun and playtime (depending on their age) so your baby will recognize what happens during awake time. The most critical baby sleep tip Next to your babies awake window, you want to follow the three step rule of eat, play, sleep. Paired with knowing the time your baby needs to be put down, you can regulate feeding, awake time and sleep more efficiently and, in doing so, efficiently regulate your own need for sleep as well.

Listen in as an author, spiritual teacher, and postpartum doula shares the potential power within the postpartum period. She shares tips on harnessing this transformational time and approaching it through a lens of love - even when it feels impossible. Kelly Van Zandt, Powerful Postpartum Kelly believes that the early moments of motherhood are some of the most transformational of a woman’s life, and Kelly highlights the spiritual growth of the woman in early motherhood. In her new book, Powerful Postpartum, Kelly presents a fresh and empowering perspective on the postpartum period as one filled with tremendous potential for growth and an opportunity to rediscover the woman’s truest essence. What is spiritual mothering? So many ideas of what a mother should be swim in our minds of expecting or new mothers. We experience a sense of selflessness; that motherhood is an act of martyrdom that is expected of us. Spiritual mothering is about reaching into your self and listening to what is actually there. A tremendous movement of personal growth and development that is caused by this tiny life we are entrusted to nurture and protect. What is the power of motherhood? Motherhood can become a constant battle with seeking validation. There is no one who can validate you more, as a mother, than yourself. Taking yourself out away the idea of what it means to be a good mom and getting to the root of the why grants us a way to achieve internal freedom. It is so rich and brimming with opportunities in acceptance and love. An eternal love that has always been there but only now are we experiencing for the first time. It allows us to see what is really in our hearts and allows us to bridge the gap between what limits our connections. How motherhood impacts spirituality Growth is not linear. It is riddled with slopes and bounds that we sometimes don't expect, especially in motherhood. But it also gives us the opportunity to connect with ourselves and understand the reasons why we perceive ourselves as we do. This kind of opportunity can only strengthen the bond within ourselves and with those we keep closest to us.   Topics Covered: What does spiritual driven motherhood look like? (1:53) How do you know motherhood is growth (5:23) Looking for that love (6:58) The idea of motherhood (9:56) Being conscious of where your thoughts come from (15:16) Start here and now (18:57) Final question (23:17) Additional resources Exploring the Spiritual Significance of Early Motherhood How to Use Your Motherly Intuition to Make Postpartum Easier Highly Sensitive Mother? What It Means and Tips to Better Cope

Listen in as writer, filmmaker, and mother Crystal Green shares her vulnerable and powerful story of navigating postpartum depression in a society that didn't believe it even existed in the first place. 030 | Crystal E. Green, Filmmaker No mother can fully prepare for what postpartum can bring. For Crystal, it brought grief, isolation, and the knowledge that sometimes, no one is willing to offer a hand in support. Crystal's postpartum depression story After losing her first child at seven weeks old, pregnancy became a scary word for Crystal. But with the delivery of a healthy and happy baby girl, there was light at the end of the tunnel. The anxiety and fear began to creep in when she found herself pregnant for the third time. And after her newborn son had to be rushed into emergency surgery three days after birth, the light that had been waning finally went out. Is postpartum depression a mental illness? 32% of women have some sort of mental illness after they become a mother. Most of those who do are never clinically diagnosed. Postpartum depression can manifest in various ways and look different from person to person. So just because you do not show all the signs does not mean you aren't suffering and need support. What to know about postpartum depression Society weaves an elaborate story that moms are tough. That we should be able to "bounce back" after giving birth without a scratch. Because of this, most people believe it, and the warning signs are left unseen or diminished, leaving moms feeling unsupported and judged. But if you feel something is wrong, no matter how small, don't be quiet. Our best advocates are ourselves. It is important to acknowledge when things have changed. When you are feeling unseen and swept under the rug. There are people out there willing to listen, whether in your village or someone you've never met before. What Crystal is doing to share her story of PPD Crystal is writing, producing, and directing a story that reflects her own personal experience with postpartum depression. Lock the Doors is a film about one woman's journey through postpartum depression. What you thought it would be like to be a mom might be nothing you've imagined. Crystal hopes this film will bring the reality of postpartum depression to those who choose to diminish it and help moms everywhere feel seen. Topics Covered: Anticipating anxiety (4:22) The spark for Lock the Doors (7:57) What postpartum looked like (11:37) Not allowed to experience what I was experiencing (18:34) The film journey so far (21:46) Don't talk about it (29:41) FInal question (33:44) Additional resources Explore the resources shared in this week's episode Learn more about the film campaign Support Crystal's mental health fundraiser for The Blue Dot Project Follow Crystal on Instagram at @crystale.green and @lockthedoor.film  Other helpful resources on postpartum depression Understanding and Defining PMADs This Book Can Explain Postpartum Depression to Your Older Child Identifying Postpartum Rage and How You Can Deal  

A mom shares her honest stories and learnings of going from one kid to two and how it affected her mental health in ways she never expected. She shares what she wishes she knew and how you can be more prepared for postpartum a second time. 28 | Emily Adler Mosqueda of Postpartum 365 Since experiencing postpartum depression late in her second postpartum, Emily Alder Mosqueda has become an advocate for postpartum time. Emily regularly shares peer-reviewed research on postpartum topics on her Instagram to shift the cultural understanding of how long the postpartum time lasts and the issues that can and do arise after six months postpartum. Carley, the Founder of Hello Postpartum, is sitting down with Emily to hear about her personal experience of welcoming her second baby. Listen in as they discuss the process of going from one kid to two, the differences in pregnancies for each person, and much more. Going from one kid to two No two pregnancies are the same, as society leads us to believe. Emily talks through many of the struggles she faced with her second pregnancy. Compared to her first, her general feeling of wellness and anxiety went from bad to worse. Learning to cope with these changes took a lot of inner work, practicing coping methods, and yet another shift in the family dynamic. Is the second child harder? The second child isn't always harder, but there are many things mothers may not expect when bringing home another baby. Just because we have experienced pregnancy and raising a child does not mean that the second child will be a cakewalk. Women are 20% more likely to suffer from mental health issues after a second child. But because most women see a second pregnancy differently than the first, many warning signs are missed, even by the health care providers we put our trust into during that time. And remember, it is just as - if not more - essential to support your mental health as it is to support your family. What to know about having a second child Siblings need attention just as much as a new baby. It is important to set aside time for them, away from the baby, to keep the bonds between mother and child strong and avoid any unwanted jealousy. Learning from your past experiences will help you better prepare for your postpartum recovery. A good support system is probably more important the second time because the balance has shifted from focusing on one child to two. Having as strong of a postpartum plan as possible will help alleviate unwanted stress, and better prepare you for what's to come. Hold the mother until she asks you to hold the baby. What I've learned going from one to two kids We never stop learning from our experiences. During a second pregnancy, there is less of a focus on what clothes my newborn will wear and more on supporting the health and wellness of mothers and their families. Society places so much shame on certain emotions surrounding motherhood. But just because we don't possess all of the warning signs of mental health issues doesn't mean we aren't suffering. There are things you are tied to in motherhood that you have never been tied to before. Dr. Andrea O'Reilly of Feminist Press stated that Motherhood is the unfinished business of feminism. It is a time to receive, not to give. Be open to receiving -whether from a therapist or a friend cooking for you - so you can slow down and focus on yourself. Topics covered The second time around (02:18) Older siblings and the second pregnancy (17:08) Pregnancy bandwidth (21:01) Postpartum support international (25:33) Certain emotions for women (35:15) Mother-centered feminism (39:36) References to perfectionism (46:29) The final question (48:00) Additional resources Explore the resources shared in this week's episode PMAD info Dr. Aron's book, The Highly Sensitive Parent Feminist Press: started by Matricentric Feminist Dr. Andrea O'Reilly featuring books on mothering and advocacy Follow Emily on Instagram @postpartum365 and @emilyadlermosqueda Other family resources you might enjoy Four Tips for Sharing the Domestic Load After Birth How to Cope with a Toddler and a Newborn New Baby? Six Tips on Setting Boundaries with Family

A Board-Certified Ayurvedic Practitioner, AyurDoula, and CMT shares her insight on what a profoundly nourishing and healing postpartum period looks like from an Ayurvedic standpoint. You may be surprised to learn it's more than your food.     Ameya Duprey of Shakti Care Ameya Duprey is a Board Certified Ayurvedic Practitioner, AyurDoula, CMT & Course Creator. She helps postpartum mamas fully heal from birth so you can stop feeling exhausted all the time! She offers individualized care based on your unique constitution and needs. She can help you achieve proper health and balance through simple methods such as a specialized Ayurvedic diet, lifestyle, massage, herbs, and more. A closer look at postpartum Ayurvedic treatment Ayurvedic is defined as the science of life. Pulled from centuries of Indian tradition, it's a practice that focuses on the five elements of the body; space, air, fire, water, and earth. These elements are known as doshas. They play a natural role that centers on a person's natural environment. Understanding the ayurvedic way of living in the world, depending on your dosha, helps one maintain the body's balance, health, and recovery during postpartum and beyond. Which dosha is high during postpartum? Because giving birth is such a taxing and trying experience, it drains the body of many of its natural fluids, leaving the body dry and undernourished. This experience is known as an imbalance of the Vata (air and ether), and all moms, no matter how they deliver, experience this imbalance after giving birth. The body also uses a lot of heat during birth, leaving the body in a cold state during postpartum—a mother in postpartum benefits from finding ways to rejuvenate and revitalize her bodies life force. The aim of Ayurvedic postpartum treatment Through ayurvedic treatment in postpartum, the aim is to understand and nourish the changes that your body has experienced. Becoming a mother hits the reset button on our lives and our bodies. Knowing your life will never be the same after birth can be hard to process for many of us. But looking at it from a different angle, the first 45 days could determine the next 45 years of your life. Ayurvedic looks at postpartum as an opportunity to start fresh, to come to the crossroads, and practice new ways to support your new self and, more importantly, your new life.   In general, most people share the same imbalances after birth. So the same basics apply to those in postpartum recovery.   Ayurvedic-friendly postpartum recovery foods The types of food that benefit mothers in postpartum focus on rejuvenation. There are five tastes: sweet, sour, salty, bitter, pungent, and astringent. The "S tastes" - sweet, sour, and salty - are the ones that will benefit recovering mothers most in postpartum by rebuilding tissue and rejuvenating the body, and oily foods, such as soups, help level your digestion. You also want to focus on foods that warm the body. Well-cooked and seasoned help replenish the heat lost from childbirth. And lastly, according to Ayurvedic practices, avoid eating frozen or canned foods. These foods are stripped of their freshness and depleted of their natural life force. The food becomes you after it is eaten, so the fresher the food, the more your body will benefit from all it offers.     Topics covered What is Ayurvedic | 1:50 How to practice ayurvedic healing in postpartum | 5:57 Supporting your diet | 8:19 Other ways to support postpartum recovery | 15:58 Mama's Menu cookbook | 32:57 The final question | 37:58     Additional resources Want to learn more from Ameya about Ayurvedic postpartum healing? Watch her free masterclass: How To Fully Heal From Birth Naturally, Without Feeling Stressed and Exhausted Explore Amey's cookbook Mama's Menu: Ayurvedic Recipes for Postpartum Healing Other postpartum resources you might enjoy Mama's Mung Soup: Ayurvedic Postpartum Recipe for Lactation The 8 Best Postpartum Teas for Healing and Recovery An Introduction to Postpartum Ayurvedic Care

Listen in as a pelvic floor therapist and Carley chat about common postpartum pelvic floor issues including diastasis recti, pain with intercourse, incontinence, and why Kegels aren't usually the solution. 027 | Megan Rome of Rome Physical Therapy It is important to understand what is going on but more importantly, WHY did it happen in the first place. Megan Rome is a Pelvic Floor and Obstetrics Physical Therapist. She believes functional treatments that you can use every day is the key to getting your life back. She has continued her research and training in Pelvic Health, obstetrics, and breast cancer across the country over the past few years. Megan is privileged to make changes for those in need in order to decrease pain, dysfunction and even fear!   Topics covered Assume Nothing is Normal (1:29) Pain with Intercourse (3:39) Help with Pain (5:57) Why isn't Pelvic Floor Therapy Standard? (10:42) What is Diastasis Recti and How to Know if you Have it (14:45) Pelvic Floor Pressure Management Tips (18:51) Self-check Signs (21:59) Leakage is Normalized (33:06) Not Using Kegles Correctly (34:00) Two Levels of the Pelvic Floor (40:00)  

A Speech Pathologist and a breast-turned-bottle-feeding mom shares her professional and personal views on why bottle-feeding isn't as simple as "stick a bottle in their mouth" and what you can do to create the best bottle-feeding experience for you and your baby. 026 | Mallory Millett of The Feeding Mom The stigma surrounding bottle-feeding can feel intimidating. Many mothers are belittled on their decision to choose a bottle over the breast, even when it's one they may have no choice but to make. But the bottle isn't a wrong way to feed your baby. I chat with a speech-language pathologist and bottle-feeding advocate, Mallory Millet, about how backing the bottle is as healthy and beneficial as supporting the breast. Mallory shares her experiences about why choosing one over the other shouldn't matter. When it comes to you and your baby's health, there is more than one way to parent.   About Mallory Mallory Millet is a Speech-Language Pathologist by trade. She's also an Infant Feeding Specialist. She found her passion in working with moms with babies with feeding issues ranging from oral motor development, reflux, bottle choice, positioning, schedules, etc. If you are a mom struggling with feeding or a new mom and have questions or want to be prepared, please reach out to her for support. Topics covered 02:13 | Bottle-feeding stigma 09:09 | Choosing the bottle 17:03 | No baby cares 17:57 | Tips to get started 21:23 | Cluster feeding 25:28 | Building a relationship with your baby 32:06 | Medial society 35:41 | Final question for Mallory Additional resources You can find out more about Mallory and her work on her website, The Feeding Mom. Other bottle-feeding resources to explore The Must-Know Basics of Preparing Formula Difficulty Bottle-Feeding Baby? These Tips Will Help Advocating for Your Rights as a Formula Feeding Parent

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

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

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

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

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