The 5-5-5 rule — 5 days in bed, 5 days on the bed, 5 days around the bed — is one of the better postpartum recovery frameworks out there. This episode walks through what's physiologically happening in your body and mind during each phase, what's normal, and what's not.

In this episode:

• What the 5-5-5 rule is and where it comes from
• What's physically happening in each phase — bleeding, healing, hormones, feeding
• Normal vs. concerning signs at each stage
• Why protecting this time matters more than anything else

💡 Want more holistic postpartum prep resources? Check out our postpartum prep course!

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*As always, this podcast is for educational purposes only and is not a substitute for medical advice.

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NEXT STEPS:
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>> Postpartum cookbooks

 
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Most hospital bag lists are overpacked with things you'll never open. This episode breaks down what's truly worth bringing and organized in helpful categories!

In this episode, we cover:

• What you need for labor (and what hospitals already provide)
• Creating a physiologic birth environment: lighting, sound, scent, and comfort
• Coping tools that support labor, and why a doula is worth considering
• What you need for postpartum recovery, baby, and your support person in the first day or two after birth
• Paperwork and documents to have ready
• What to leave at home (aka things you do not actually need)

📚 Download the free hospital bag checklist
💡 Check out Unshakeable Birth for holistic resources and birth prep!

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*As always, this podcast is for educational purposes only and is not a substitute for medical advice.

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NEXT STEPS:
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>> Email list
>> FREE nutrition guide
>> Postpartum cookbooks

 
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After a summer away, I'm back and using this episode to catch you up on where I've been, what's changing about the show, and where it's headed this season!

In this episode:

• Recap of my summer (I left Instagram!)
• The shifts I'm making for the show
• NEW! Topic suggestion form 
• NEW! Guest application form
• A few sneak peeks at what's coming this season

Got a topic you want covered? Fill out this form
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*As always, this podcast is for educational purposes only and is not a substitute for medical advice.

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NEXT STEPS:
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>> FREE nutrition guide
>> Postpartum cookbooks

 
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Hey, welcome! We're talking about my top 3 pregnancy MUST DO's today.. but first, we've got a few announcements!

FIRST..... We're taking a little break! We'll be back in August with fresh content, new guests and plenty of education to go around! In the meantime, this is a great opportunity to binge previous episodes AND/OR join the course community and get to work! Use code PODCAST for an extra 10% off.

Holistic Doula School: If you've been feeling a pull to support mothers through pregnancy, birth and postpartum but aren't sure how or where to start.. send me an email at [email protected] or join the waitlist here.

Needed: Get high quality prenatal supplements and vitamins using code HOLISTICPREGNANCY for 20% off!

Got a topic you want covered? Fill out this form
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*As always, this podcast is for educational purposes only and is not a substitute for medical advice.

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NEXT STEPS:
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>> FREE nutrition guide
>> Postpartum cookbooks

 
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Today, we are talking with Liz Kohut, a certified peristeam specialist. Liz stumbled upon Vaginal Steaming following a miscarriage in 2018 after her doctor suggested a D&C and she declined. Liz knew there had to be a more natural and non-invasive option. After she saw the positive effects of regular Vaginal Steaming (also known as peri, womb or yoni steaming), she decided to take the Peristeam Facilitator course offered by The Steamy Chick Institute. Her goal is to bring more awareness to this long-standing practice throughout countries all over the world in order to help educate women through the use of Vaginal Steaming with a focus on uterine health for fertility, pregnancy, pregnancy loss, postpartum as well as navigating every stage of life - maiden, mother, crone! 

You can find Liz on Instagram @wildwood_wellness_

Shop all of my favorite supplements, electrolytes and protein powders from Just Ingredients! Use code TAYLORSHAFFER for an extra 10% off your order!

Got a topic you want covered? Fill out this form
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*As always, this podcast is for educational purposes only and is not a substitute for medical advice.

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NEXT STEPS:
>> Courses
>> Email list
>> FREE nutrition guide
>> Postpartum cookbooks

 
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Folate is one of the most talked about nutrients in pregnancy, but also one of the most misunderstood. In this episode, we break down what folate actually does, why the form matters, and how it impacts methylation and your baby’s development.

I’m joined by Dr. Eric Ciappio and Lauren Eisen from Balchem, the company behind Optifolin+®. We talk through folate vs. folic acid, what MTHFR actually means, and why so many women feel confused when choosing a prenatal.

We also cover how to think about bioavailable nutrients in real life, including options like Needed, which uses methylated folate and choline in forms your body can actually use. You can check them out in the show notes and use code HOLISTICPREGNANCY for 20% off.

If you’ve ever questioned your prenatal or felt overwhelmed by conflicting information, this episode will give you a more grounded way to approach it.

As always, this podcast is for educational purposes only and is not a substitute for medical advice.

Got a topic you want covered? Fill out this form
Want to be a guest? Apply here

____________________________________________________________________________

*As always, this podcast is for educational purposes only and is not a substitute for medical advice.

____________________________________________________________________________

NEXT STEPS:
>> Courses
>> Email list
>> FREE nutrition guide
>> Postpartum cookbooks

 
Please consider leaving a rating and review to share the love! :)

Choosing where to give birth is about more than picking a location. In this episode, we walk through how hospital, birth center, and homebirth settings differ, what each one is designed for, and how to think through this decision in a way that aligns with your body, your values, and your pregnancy.

We talk about how to think about safety beyond just emergency access, how the hospital model of care influences labor and decision-making, what makes birth centers different, and how homebirth works. We also cover why your provider, preparation, and support system matter just as much as location, along with practical questions to help you decide what is the best fit for you.

Kindred Bravely: Use code NESTEDANDNOURISHED15 for a discount.

If you want deeper support as you prepare for birth, our holistic birth courses walk you through how to understand your options, navigate decisions in real time, and approach your birth feeling grounded and informed. Use code PODCAST for 10% off.

Connect with me on Instagram @holisticpregnancy.co!

Got a topic you want covered? Fill out this form
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*As always, this podcast is for educational purposes only and is not a substitute for medical advice.

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NEXT STEPS:
>> Courses
>> Email list
>> FREE nutrition guide
>> Postpartum cookbooks

 
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I’m joined by Lizzie Bolliger (known online as @fiercelizzie) for a conversation about what advocacy during labor actually looks like in real life. We talk about why birth education alone isn’t always enough, how institutional momentum shows up during labor, and how preparation before labor can dramatically change the experience in the room.

If you’ve ever wondered how advocacy really works when labor is unfolding in real time, this episode will give you a much clearer picture.

In this episode, we cover:

• Why “just advocate for yourself” often falls apart during labor
• The difference between knowing information and being able to use it in the moment
• How subtle provider pressure shows up in birth settings
• Why saying “no” is rarely as simple as it sounds
• The role of partners in protecting the birth space
• How birth preparation changes the dynamic in the room
• What real advocacy actually looks like during labor 

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Kindred Bravely — maternity and postpartum essentials designed for pregnancy, recovery, and breastfeeding. Get 15% off your order with code NESTEDANDNOURISHED15.

For deeper education on birth decisions, advocacy, and preparing for labor conversations, explore Unshakeable Birth inside Holistic Pregnancy School.

Got a topic you want covered? Fill out this form
Want to be a guest? Apply here

____________________________________________________________________________

*As always, this podcast is for educational purposes only and is not a substitute for medical advice.

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NEXT STEPS:
>> Courses
>> Email list
>> FREE nutrition guide
>> Postpartum cookbooks

 
Please consider leaving a rating and review to share the love! :)

In this episode, we’re breaking down pregnancy nutrition in simple, practical terms. Instead of focusing on restriction, we’re looking at pregnancy like a construction project — because your body is literally building a baby, a placenta, new blood volume, and preparing for postpartum recovery. All of that requires raw materials, and food is where those materials come from! We’re also talking about why babies can still be born healthy even when nutrition isn’t ideal — and why that often means the mother’s body absorbs the cost.

This episode walks through the five pillars of pregnancy nutrition and how to apply them in real life so you can support both your baby’s development and your own long-term health.

In this episode, we cover:

• Where the “materials” for building a baby actually come from
• What affects baby directly vs. what affects mom (and why both matter)
• Why many women feel depleted after pregnancy
• The 5 pillars of pregnancy nutrition
• Simple ways to support nourishment even if things feel overwhelming

Mentioned in the episode:

☕️ If you’re going to drink coffee during pregnancy, quality matters. Purity Coffee tests for mold, mycotoxins, pesticides, and heavy metals, and uses organic specialty-grade beans roasted to preserve antioxidants. Use code NESTEDANDNOURISHED for 20% off your purchase!

📚 If you want a clear, food-first plan for nourishing yourself during pregnancy — including protein targets, mineral support, trimester adjustments, and practical meal frameworks — that’s exactly what I teach inside Real Food Prenatal. Enroll now to start optimizing your nutrition today!

Got a topic you want covered? Fill out this form
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*As always, this podcast is for educational purposes only and is not a substitute for medical advice.

____________________________________________________________________________

NEXT STEPS:
>> Courses
>> Email list
>> FREE nutrition guide
>> Postpartum cookbooks

 
Please consider leaving a rating and review to share the love! :)

We talk a lot about intuition in the pregnancy and birth space. But intuition isn’t something you magically access when labor starts. It’s something you strengthen — and it starts in the body.

In this episode, I sit down with kinesiologist and Pilates specialist Rachael Robertson to explore how embodied movement builds trust, awareness, and nervous system regulation.

We discuss:

• What embodiment actually means (and why so many women feel disconnected)
• How chronic tension, old injuries, and overtraining impact intuition
• The link between nervous system safety and physiological birth
• Why pelvic stability and breathwork matter long before labor begins
• Movement as preparation for pregnancy, birth, and postpartum
• How to stop overriding your body and start listening to it

This conversation is about rebuilding strength without force — and developing the kind of body awareness that carries into labor, motherhood, and everyday life.

Grab my favorite clean, grass-fed beef protein powders from Equip Foods and use code TAYLORSHAFFER for 15% off of your order!

Got a topic you want covered? Fill out this form
Want to be a guest? Apply here

____________________________________________________________________________

*As always, this podcast is for educational purposes only and is not a substitute for medical advice.

____________________________________________________________________________

NEXT STEPS:
>> Courses
>> Email list
>> FREE nutrition guide
>> Postpartum cookbooks

 
Please consider leaving a rating and review to share the love! :)