The Expecting and Empowered Podcast
Amy Kiefer + Krystle Howald
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Top 10 The Expecting and Empowered Podcast Episodes
Goodpods has curated a list of the 10 best The Expecting and Empowered Podcast episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to The Expecting and Empowered Podcast for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite The Expecting and Empowered Podcast episode by adding your comments to the episode page.
59. Empowering Your Hormone Health with @yourhormonebalance
The Expecting and Empowered Podcast
05/15/24 • 55 min
Today we are hosting our first mother/daughter duo! Candace Burch is a Hormone Health Educator with over 30 years of experience and her daughter, Jess Suchan, is a board certified Holistic Health Coach. Together, they educate and coach women on how to holistically support their bodies through healthy hormone practices. During our discussion, Candace and Jess share with us the concept of cycle syncing, hormone focused nutrition, and other ways to support healthy hormone habits.
After going through her own personal hormone struggles, Jess decided to leave her corporate job and go to nutrition school. Meanwhile, her mother Candace, having a background in the lab side of the hormone world, wanted to start her own venture doing client consulting. They decided to team up, and with some help from Candace’s other daughter, created their family business to help women feel their best.
Candace and Jess understand that we, as women, wear many hats and have full schedules. They share suggestions on how to use “mindful moments” to show up for ourselves and improve our health and hormones through exercise, nutrition, and cycle syncing.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us both; @expectingandempowered and @yourhormonebalance.
Follow Candace & Jess on Instagram
Follow Jess on Instagram
Candace and Jess’s Websites; yourhormonebalance.com, bodyblissbyjess.com
Links & Resources
My Sexy 6 Formula - free when you sign up for Jess’s email list!
Hormone Level Testing - use code ‘EMPOWERED’ for $50 off of your own “Build Your Own Test Package”
Jess’s Podcast - Solo 2.0
Candace’s Podcast - Women Talking Frankly
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
78. Labor Positions That Will Help Keep Labor Moving (Includes Our 2nd Most Downloaded Resource!)
The Expecting and Empowered Podcast
01/22/25 • 41 min
Today, Krystle and Amy are diving into different laboring positions to utilize during labor and delivery! There is still a big misconception about movement during the laboring process, however, we know from the research that utilizing several positions can help your baby descend during the labor process. Our goal during this episode is to educate you on the options available AND to help you and your baby! We are leaving a link in the show notes to our second most downloaded resource from our site EVER - our Essential Guide to Laboring Positions FREEBIE! Use that guide to follow along with today’s episode, but be sure to look through it fully because there is so much more information in the guide than we could possibly go over in one podcast episode. It’s also a great tool to print off and bring with you to the hospital! We wish we had had this information before having our first babies, so we hope you find this information helpful and empowering!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Links & Resources
Essential Guide to Laboring Positions FREEBIE!Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered WebsiteExpecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
60. Feeding Your Baby With Confidence With @goodbabylactation
The Expecting and Empowered Podcast
05/29/24 • 36 min
Having a baby is one of the most exciting times of our lives. We prepare months in advance for the baby's arrival. We take labor and delivery classes, parenting classes, and read all the books...but do we prepare enough for how we are going to feed our baby? Jessica McKee, a seasoned NICU RN, mom, and International Board Certified Lactation Consultant (IBCLC), is on the podcast today to discuss everything breastfeeding and pumping.
From our own experiences with breastfeeding, it isn’t always easy. Taking the time during your pregnancy to study up on what “normal” looks like can help you know if there is an issue to address. And while in-person appointments with an IBCLC are great, online services from someone like Jess can be exceptionally helpful too! Jess has a number of tips for us today including proper body mechanics while breastfeeding, things the non-feeding parent can do to bond with baby, and how to utilize the InfantRisk Center Hotline and MommyMeds App if you have questions about medications or supplements you want to take while breastfeeding.
If you are going back to work and will need to pump, you’ll want to listen to this episode. Jess talks with us about when the right time to order your pump is, knowing your rights as a pumping mama, and what to keep with you to have a successful pumping session at work. We also run through some popular baby products and Jess gives us her opinion on if they’re worth using or not! We know being a new mom is hard, but feeding your baby shouldn’t have to be. By preparing before birth, you too can enjoy the newborn stage!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @goodbabylactation and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth and parenting journey!
Follow Jessica on Instagram
Jessica’s Website
Links & Resources
MommyMeds App on Apple Store and Google Play
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
24. Understanding the Stages of Labor and How to Work With Our Bodies
The Expecting and Empowered Podcast
01/25/23 • 45 min
Today we are talking to you about how you can prepare for your upcoming labor and delivery. We cover everything from the different stages of labor and what to expect in each one, to optimal laboring positions whether you choose to get an epidural or not. We touch on the emotional side of things including who is going to provide you with support during the duration of your labor and delivery and how you want them to talk to you throughout. Finally we cover the different pain management options and how people with rituals tend to cope a lot better than those without.
Birth is really unique to each person and each birth journey can be so different. The one thing that we try to emphasize in this episode is that labor really is intuitive. We are just trying to give you tools so that your toolbox is full. When you get into labor we want you to remember these things and recognize them as normal. We want you to know that you are okay during labor and make sure you have plenty of options so that you are able to find what works best for you.
If you know other women that are going to be birthing a child soon, put this in your Instagram story and tag them and @expectingandempowered so they can feel empowered during their delivery. This episode has more information than we ever got in preparation for our births and this info is for free. If you could help us out by texting it to a new mama we would really appreciate that!
Prepping for Labor + Delivery Online Course - for 25% off, enter PODCAST25 at checkout
Links & Resources
Expecting and Empowered YouTube Channel
62. Processing Your Birth Trauma with @thebirthtrauma_mama
The Expecting and Empowered Podcast
06/26/24 • 32 min
No two births are alike. Just as no two mother’s perception of her birth experience is alike. Trauma related to birth is in the eye of the beholder as Kayleigh Summers, licensed clinical social worker and birth trauma therapist, shares with us today. Kayleigh experienced a traumatic birth which she details in today’s episode. This experience is what led her to helping other moms process and work through their birth traumas and change the trajectory of their healing. Society leads us to believe that if we end up with a healthy baby, we should be grateful.
As we discuss with Kayleigh in today’s episode, your feelings of being traumatized are valid. Yes, you may have a healthy baby, but your experience and feelings matter. Those two emotions, grief and thankfulness, can coexist. Your thankfulness for your baby does not diminish your sadness around your traumatic experience. Kayleigh explains that early intervention with a therapist can drastically change the outcome of the feelings towards the birth. Processing the trauma properly with a professional can help make the triggers less triggering, especially if you plan on having more children, and therefore more birthing experiences, in the future. Kayleigh’s last encouragement is that no matter how long ago your trauma occurred, whether it was 20-30 years ago or more, it is never too late to seek help.
If you found today’s episode helpful, we would love it if you could share it to your Instagram stories and tag us, @thebirthtrauma_mama and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their postpartum journey!
Follow Kayleigh Summers on Instagram
Kayleigh’s Website
Kayleigh’s Podcast
Schedule a consultation with Kayleigh (and you live in PA or FL) at Holding Hope Perinatal
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
73. 5 Things You Didn't Know You Could Ask For During a C-section
The Expecting and Empowered Podcast
11/13/24 • 27 min
Krystle and Amy are back together to bring you today’s episode, 5 things you didn’t know you could ask for during a c-section! Krystle is not only our Expecting and Empowered in-house Physical Therapy expert, but is a three-time cesarean birth mama, making her a wealth of knowledge about the c-sections. Krystle is going to walk us through today’s 5 things to help you feel more prepared and feel empowered to collaborate with your care team to create a positive c-section birthing experience. Whether you have a planned c-section or unplanned, educating yourself about the options can help select what things you’d like to include to make your c-section birth special to you and your baby. The 5 things we will cover today walk you through the whole experience: things you can ask for before your c-section, things you can ask for during , as well as something to ask for to help with after your c-section while you are healing.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
65. Improving Your Pregnancy Sex Life With Krystle + Amy
The Expecting and Empowered Podcast
08/07/24 • 18 min
As you already know, here at Expecting and Empowered, we don’t mind covering topics people are scared or shy to talk about. And today is no different! Today’s episode is all about sex during pregnancy. Some women love sex while pregnant and some want nothing to do with it! Either is okay. We are going to dive into this topic through the lens of a physical therapist and mamas of three.
First of all, is sex during pregnancy safe? Unless your provider specifically tells you to abstain, YES, it’s safe! There can even be some benefits of sex during pregnancy, especially during the 3rd trimester. This episode will dive into all the ways we can make it not just safe and comfortable, but actually ENJOYABLE.
We recognize that a lot of body changes happen during pregnancy and that may affect the way you feel towards sex. It may be out of your comfort zone, but this episode will cover ways you can better communicate with your partner about how you’re feeling, and your wants and needs in the bedroom to help both of you reach the “finish line” and have fun while doing it! We also discuss some positions you and your partner can try that leave some extra space for your growing belly.
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their pregnancy journey!
Links & Resources:
Pregnancy Sex Positions Freebie
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
80. Running with Prolapse: How to do it Safely
The Expecting and Empowered Podcast
02/19/25 • 34 min
As avid lifelong runners, we, Amy and Krystle, know that when you’re a runner, you want to keep running through all phases of life! And sometimes, pelvic organ prolapse can feel like it’s keeping you from doing the thing you love. One of our most popular blog posts was about running with prolapse. So, today we thought we’d expand on that post and bring you more of the education we think you need to know to feel empowered about your own health. Addressing prolapse sooner after it happens is key, versus waiting until older age, as Krystle as seen first hand in her physical therapy practice. In this episode, we will go over what exactly is prolapse, how prevalent it is in postpartum women, what Krystle’s ground rules are for running with prolapse, and many tips on managing prolapse symptoms with the goal of being able to run again! Our goal for this episode is to help bring awareness to this common issue that happens to postpartum women and bring you tangible tips to help you get back in the game and safely out for a run again!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey!
Links & Resources
Tips For Running With Prolapse Blog Post
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
83. How to Find the Motivation to Make Exercise Stick
The Expecting and Empowered Podcast
04/02/25 • 22 min
Finding the motivation to workout while being a mom can be hard. Our to-do lists are long and our schedules are busy! Amy is solo for today’s episode to share why we feel pure motivation isn’t going to get you to workout. Instead, changing your mindset, prioritizing yourself, and creating the habit of exercising by knowing your “why” are the three keys to keeping a consistent workout routine and a healthier mind and body. We’re going to dive deeper into these three keys in today’s episode and leave you with some great tips and thinking points to reflect upon after you’ve finished listening. Remember, it doesn’t have to be perfect. And getting 20 minutes, even 10 minutes of your workout done is better than nothing! Taking that time to care for yourself will help you tenfold in caring for your family!
If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey!
Links & Resources
Expecting and Empowered App - Enter code 'PODCAST25' at checkout
Expecting and Empowered Website
Expecting and Empowered Instagram
This episode was brought to you by the Pivot Ball Change Network.
56. The Power Your Breath Has to Heal Your Body
The Expecting and Empowered Podcast
04/03/24 • 45 min
What if someone told you they have one thing that can reduce your stress, increase your energy, and enhance your mental clarity? You would do it, right?! Well, what if we told you it’s something you do everyday and don’t even realize - but you might not be doing it correctly.? It’s breath.
In today’s episode I, Krystle, walk you through all of the benefits that our breath has. Our bodies have so much power to restore and help themselves however, during pregnancy and postpartum, our breathing patterns change so much. If we take a little bit of time and focus our energy back on our breath, it can have huge benefits.
We cover everything from breaking down the basics of how breathing works, to how to know if you have dysfunctional breathing patterns, and finally offer five tips you can try if you are a dysfunctional breather. If you focus on breathing correctly, before you know it you’ll be feeling and living better. It takes time and practice but the benefits are amazing!
If you have an anxious friend or know a mama whose bra line is too tight, we would love it if you shared this episode with her. There is so much we are not taught about the power of our breath and we want to help expand this knowledge to as many mamas as possible!
Links & Resources
Expecting and Empowered App - Enter code 'BREATHE' at checkout
Breathing FreebieMouth Breathing TapeExpecting and Empowered WebsiteExpecting and Empowered Instagram
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FAQ
How many episodes does The Expecting and Empowered Podcast have?
The Expecting and Empowered Podcast currently has 86 episodes available.
What topics does The Expecting and Empowered Podcast cover?
The podcast is about Health & Fitness, Motherhood, Pregnancy, Women'S Health, Fitness and Podcasts.
What is the most popular episode on The Expecting and Empowered Podcast?
The episode title '54. You're Not an Angry Mom, You Just Need Support with @psychedmommy' is the most popular.
What is the average episode length on The Expecting and Empowered Podcast?
The average episode length on The Expecting and Empowered Podcast is 38 minutes.
How often are episodes of The Expecting and Empowered Podcast released?
Episodes of The Expecting and Empowered Podcast are typically released every 14 days.
When was the first episode of The Expecting and Empowered Podcast?
The first episode of The Expecting and Empowered Podcast was released on Mar 29, 2022.
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