The Well Nourished Mama

64. Parenting Alone? How to Balance the Household, Stress, and Self-Care

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.

63. Healing Autoimmune Diseases Through Gut Health and Nutrition with Risa Groux

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.

62. Safer Skincare for Teens: Protecting Hormonal Health During Puberty with Kimberly Grustas

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.

61. Do’s and Don’ts of Supplementation During Postpartum

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.

60. Mastering Baby Sleep: Contact Naps, Night Shifts, and Routines that Work with Marisa Rodriguez

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.

59. Balancing Indulgence and Wellness During the Holidays

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.

58. Nourish Your Nervous System: How Nutrition Supports Trauma Healing with Kymber Maulden

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.

57. Is Homebirth Right for You? Pros, Cons, and How to Prepare with Aly McClain

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.

56. Fortify Your Immune System With These 12 Foods

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. Click HERE to access today's shownotes.

55. Don’t Mistake These Symptoms as Just “Part of Being a Busy Mom” with Rachel Sanders

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.