In this season finale of Mama Needs A Moment Podcast, we continue our HER+ Expert Roundtable, with Part 2 which brings together powerful insights on what it truly means for moms to care for themselves in a world that constantly demands more. This conversation explores the importance of boundaries, personalized wellness routines, and the role of community support in helping moms navigate the many pressures of modern motherhood.

Our experts highlight how understanding your physical and emotional limits can reshape your approach to self-care, why sharing stories is essential for healing, and how setting clear expectations—at home, at appointments, or in social settings—can reduce stress and create more supportive environments.

We also touch on long-term wellness topics like perimenopause, insulin resistance, metabolic health, and bone strength, offering practical and sustainable strategies for thriving through every season of motherhood.

As the final episode of this season, this roundtable reflects the core mission of HER Health Collective: bringing together diverse professional voices to support moms with holistic, connected care. Learn more about the experts featured in this episode through our free HER+ Provider Directory linked in the show notes.

These are the top three things you will learn from this podcast episode:

1. How setting boundaries can reduce stress and create space for real self-care.

2. Why community and shared experiences are essential for emotional well-being.

3. Simple, sustainable strategies to support hormones, metabolic health, and long-term wellness.

You will hear from the following experts:

• Kerry Lett, MPH, RDN, LDN, CLC - Milestones Pediatric + Maternal Nutrition 

• Dr. Lindsay Mumma, Chiropractor, Triangle Chiropractic & Rehabilitation Center

• Kate Layman, ARNP, Certified Nurse Midwife, Mother Love Wellness

• Dr. Abigail DeVries, board-certified family physician & menopause society certified practitioner, Sabia Health NC

• Nikki Fowler, FNP-C, Essential Health

Episode Notes and Resources:

• Kerry Lett, MPH, RDN, LDN, CLC 

• Milestones Pediatric + Maternal Nutrition 

• Dr. Lindsay Mumma, 

• Triangle Chiropractic & Rehabilitation Center

• Kate Layman 

• Mother Love Wellness

• Dr. Abigail DeVries

• Sabia Health NC

• Nikki Fowler

• Essential Health

FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness

HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership 

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

Motherhood comes with its fair share of aches, exhaustion, and “just push through” moments — but what if the answers lie beyond quick fixes? In this HER+ Expert Roundtable, we explore how nutrition, movement, mental health, and medical care intertwine to create true, lasting wellness for moms.

Our panel of HER+ Experts dives into the root causes of common mom ailments like fatigue, hormonal imbalances, digestive issues, and burnout. This powerful conversation highlights the importance of self-care, community, and systems of support that empower moms to thrive — not just survive.

This episode marks the fourth and final roundtable in our 2025 Expert Series. Each roundtable brings together professionals from across disciplines to share insights, learn from one another, and offer holistic solutions for the challenges moms face every day.

Explore more about each expert featured in this episode — and connect with many other trusted professionals — through our free HER+ Provider Directory linked in the show notes.

These are the top three things you will learn from this podcast episode:

How to address the root causes of fatigue and burnout — including the roles of nutrient deficiencies, stress, and sleep deprivation, and why these factors are often overlooked in moms’ health.

The connection between hormones, movement, and mental health — and how understanding this mind-body relationship can ease symptoms of perimenopause, postpartum changes, and overall emotional strain.

Why holistic care matters — and how integrating nutrition, medical support, and mindful self-care can create lasting wellness instead of short-term fixes.

• Kerry Lett, MPH, RDN, LDN, CLC - Milestones Pediatric + Maternal Nutrition 

• Dr. Lindsay Mumma, Chiropractor, Triangle Chiropractic & Rehabilitation Center

• Kate Layman, ARNP, Certified Nurse Midwife, Mother Love Wellness

• Dr. Abigail DeVries, board-certified family physician & menopause society certified practitioner, Sabia Health NC

• Nikki Fowler, FNP-C, Essential Health

Episode Notes and Resources:

• Kerry Lett, MPH, RDN, LDN, CLC 

• Milestones Pediatric + Maternal Nutrition 

• Dr. Lindsay Mumma, 

• Triangle Chiropractic & Rehabilitation Center

• Kate Layman 

• Mother Love Wellness

• Dr. Abigail DeVries

• Sabia Health NC

• Nikki Fowler

• Essential Health

FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness

HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership 

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

What if your toddler could start learning about money before they even start school? In this episode, we chat with homeschool mom and entrepreneur Shelly Young, the creator of Kids Finance Camp, a program dedicated to helping children develop financial confidence — from preschoolers to college students.

Shelly shares how she introduces money concepts as early as age one through chores, storybooks, and conversations about saving and giving. She dives into practical tools like the Greenlight debit card, which helps kids learn real-world budgeting, automate savings, and even start investing.

Through her personal stories and teaching experience, Shelly reveals how early lessons in money management can shape lifelong financial habits.

Whether you’re raising a spender, a saver, or a little entrepreneur, this episode offers empowering strategies to help your kids build a healthy relationship with money — and a future full of financial freedom.

Top three things listeners will learn::

1. How to Teach Financial Literacy at Every Age— From toddlers learning through chores and storybooks to teens managing debit cards, Shelly breaks down age-appropriate ways to introduce money concepts early — and make them stick.

2. Practical Tools to Build Smart Money Habits— Listeners will discover how to use real-world tools like the Greenlight debit card to teach budgeting, saving, and giving — while helping kids understand the value of money in everyday life.

3. The Power of Starting Early with Investing— Shelly explains how even small, consistent investments — like $100 a month — can grow significantly over time, helping parents see the long-term impact of teaching financial discipline and compound growth early on.

Episode Notes and Resources:

Shelly’s Books: https://www.amazon.com/stores/author/B0BG326WK4/allbooks?ingress=0&visitId=0187d821-0530-41cb-ab18-690fdfaf40e6&ccs_id=d6dcc4d6-618c-4ecb-b6da-933b42640182

Shelly’s Instagram: https://www.instagram.com/shellysyoung/

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER Circle - https://www.herhealthcollective.com/membership 

What if your clothes could help you reconnect with yourself? In this inspiring episode, we sit down with Mary-Michele Lidiffer—known as The Visibility Stylist—to explore how women can break free from the “invisibility trap” and rediscover their confidence through personal style, self-care, and joy.

Michele shares her insights on why French women seem to exude effortless elegance and confidence, explaining how their cultural approach to food, body image, and pleasure differs from the American mindset. She reveals how prioritizing self-connection over perfection transforms not only how women look, but how they feel.

You’ll also learn about Michele’s groundbreaking Style Finder ID system, which identifies eight style types and 32 archetypes to help women embrace their authentic style personality—without chasing trends or apologizing for their age or body.

Cindi and Crissy reflect on their own experiences taking the Style Finder ID quiz, and the conversation unfolds into a powerful reminder: confidence isn’t about fitting in—it’s about showing up as your truest self.

✨ In this episode, you’ll learn:

• How to dress for the body and life you have right now

• Why French women’s approach to joy, food, and self-care leads to lasting confidence

• How the Style Finder ID system can help you understand and express your unique style personality

It’s time to stop hiding—and start showing up fully as the woman you are today.

Episode Notes and Resources:

Michele’s Instagram: https://www.instagram.com/marymicheleofficial/?hl=en

Take the StyleFinder Quiz: https://tinyurl.com/SFinderBP

Michele’s Podcast: https://podcasts.apple.com/us/podcast/women-living-wildly-alive/id1560924181

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER Circle - https://www.herhealthcollective.com/membership

Your home should care for you. Yet so often, especially as moms and caregivers, we focus on everyone else’s comfort while our own needs quietly slip away.

This episode explores how the spaces we live in can directly impact our mental and emotional well-being — and how thoughtful design can help restore balance. You’ll learn how to create wellness-centered spaces that feel calming, functional, and personal, even on a budget.

We talk about the power of aligning your environment with your core values, the benefits of bringing in natural light and greenery, and how intentional design choices can help reduce stress and improve focus. You’ll also hear practical strategies for managing family clutter, fostering responsibility in teenagers, and creating systems that support emotional and physical safety at home.

If you’ve ever felt like the one holding everything together while your own needs take a backseat, this conversation is a gentle reminder that your space — and your well-being — deserve care, too.

Top Three Things You Will Learn In This Episode:

1. How your home environment impacts mental and emotional well-being — and why intentional design choices can help reduce stress, improve focus, and promote calm.

2. Simple, realistic ways to create wellness-centered spaces — from incorporating natural light and plants to aligning your home with your personal values and daily needs.

3. How to manage family clutter and foster responsibility — with systems and routines that support balance, emotional safety, and shared ownership of the home.

Episode Notes and Resources:

Latoya’s website: https://www.mindfulcounselingnc.com/

Latoya’s Wellness Based Interior Design: https://www.mindfulhomeinteriorsnc.com/

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER Circle - https://www.herhealthcollective.com/membership

Grief doesn’t pause for motherhood — and motherhood doesn’t pause for grief. 💔

In this special extended episode, Cindi and Crissy sit down with Sarah Szymanowski, a licensed clinical mental health counselor and music therapist, for a deeply moving, unhurried conversation about what it means to parent while grieving.

Together, they explore the unrealistic expectation that mothers should “hold it together,” even while their hearts are breaking, and the power of showing our children what healthy grieving looks like. Sarah introduces the concept of disenfranchised grief — the kind of loss society often minimizes, like the death of a pet — and explains why acknowledging all forms of grief matters.

Through personal stories and gentle wisdom, Sarah offers practical ways to keep the memory of loved ones alive — from maintaining traditions to finding comfort in everyday reminders. She also unpacks the complex emotions of anger, fear, and jealousy that can surface during grief, helping listeners understand that feeling deeply is not only okay, but essential.

If you’ve ever felt the weight of loss while still needing to show up for your children, this extended conversation will remind you that healing isn’t about holding it together — it’s about holding space for love, loss, and everything in between.

Top Three Things You Will Learn In This Episode:

1. Why “holding it together” can actually hold you back — and how letting your children see your grief helps them develop emotional resilience.

2. The truth about disenfranchised grief — and how unacknowledged losses (like a pet or a strained relationship) still deserve to be honored.

3. Practical ways to keep your loved one’s memory alive — through stories, traditions, and symbols that bring comfort and connection.

Episode Notes and Resources:

Sarah’s website: https://www.fermata-counseling.com/

Sarah’s Blog: https://www.fermata-counseling.com/blog

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER Circle - https://www.herhealthcollective.com/membership 

Transitioning between staying at home and returning to work can be both emotional and overwhelming. In this episode, therapist Nicole Wallace, who specializes in women’s anxiety and depression, joins us to unpack the identity shifts, financial pressures, and emotional hurdles that come with these life changes.

Nicole shares her personal story of stepping away from work after a traumatic birth and adoption, as well as insights from her practice. She highlights how the pandemic led to a 58% rise in stay-at-home moms, mostly women, revealing gaps in support and recognition.

We discuss financial planning, building support systems, and clear household communication, along with the importance of maintaining social and emotional connections. Whether you’re preparing for a transition or navigating one now, this conversation offers practical strategies and honest reflections for moms at every stage.

Top Three Things You Will Learn In This Episode:

1. Practical financial strategies for big life shifts

Learn how to plan ahead for the financial realities of transitioning between staying at home and working—so the transition feels less overwhelming and more intentional.

1. Understanding the emotional and identity changes

The shifting roles with Motherhood transitions often bring unexpected feelings of loss, uncertainty, or even guilt.

1. Creating strong support systems and clear expectations at home

You’ll learn how clear communication and intentional support can ease the strain on relationships and create more balance during times of change.

Episode Notes and Resources:

Nicole’s website: https://transformcc10.com/

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER Circle - https://www.herhealthcollective.com/membership 

What we model matters more than what we say. In Part 2 of our roundtable series on creating a legacy of health, we explore how parenting styles, emotional regulation, and everyday movement shape the values our kids carry into adulthood.

From setting healthy boundaries and teaching life skills, to modeling emotional resilience through co-regulation, this episode is packed with practical, low-pressure strategies to support both parents and children. We also dive into creative ways to bring more movement into busy family routines—because wellness doesn’t have to be one more thing on the to-do list.

This conversation will leave you inspired to make small shifts that create a lasting impact for generations to come.

These are the top three things you will learn from this podcast episode:

1. How parenting styles shape emotional and behavioral development — and practical ways to model independence, set healthy boundaries, and teach essential life skills that build confidence and resilience in children.

2. How to support emotional regulation as a family, including co-regulation techniques, grounding strategies, and daily practices that help children learn to manage their feelings effectively.

3. Creative, low-pressure ways to integrate movement into daily routines, making physical wellness a natural part of family life rather than a chore.

You will hear from the following experts:

• Irene Gouge, Sleep Coach, Loving Lessons Sleep Solutions

• Marianne Breneman, Life and Health Coach, Mindful Health and Harmony LLC

• Anastasia Arauz, Licensed Therapist, and Educator, Parenting Coach

• Anna Lutz, MPH, RD, LDN, CEDS-C, Lutz, Alexander & Associates Nutrition Therapy

• Dr. Norah Whitten, PT, Functional Phizio

• Nicole Bazinet, MS, OTR/L, IBCLC, BWellBaby

• Veronica Kemeny, LCSW, PMH-C, Anchor Perinatal Wellness

• Sarah Parise, Personal Trainer, Yoga Instructor, Great Days By Sarah

Episode Notes and Resources:

HER Health Collective Directory of Experts

Irene Gouge https://www.lovinglessonslearned.com/

Marianne Breneman: https://www.mindfulhealthandharmony.com/

Anastasia Arauz: https://www.anastasiaarauz.com/

Anna Lutz: https://lutzandalexander.com/

Dr. Norah Whitten: https://functionalphyziopt.com/

Nicole Basinet: https://www.bwellbaby.com/Veronica Kemeny: https://www.anchorperinatal.com/

Sarah Parise: https://greatdaysbysarah.com/

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER Circle - https://www.herhealthcollective.com/membership 

What kind of health legacy are you creating for your family? In this Roundtable discussion, we explore how the words we use about food and bodies shape children’s relationship with health for years to come. You’ll hear fresh perspectives on moving away from dieting culture, balancing nutrition with enjoyment, and modeling joyful movement at home.

We also dive into the importance of rest and self-care for parents, showing how even small shifts can ripple through the whole family. The conversation wraps up with practical tips for weaving healthy habits into everyday routines—like turning exercise into play, involving kids in meals, and finding creative ways to recharge. This episode is filled with encouragement and actionable strategies to help you raise resilient kids while caring for yourself along the way.

These are the top three things you will learn from this podcast episode:

1. How to shift your family’s food culture away from dieting and body-size focus—using positive language, modeling nourishment, and making food a source of balance and joy rather than stress.

2. Why parental self-care matters for your family’s well-being—including practical ways to prioritize rest, movement, and personal growth without guilt.

3. Simple strategies for weaving healthy habits into daily routines—like involving kids in cooking, turning exercise into family play, and finding creative ways to make wellness sustainable.

You will hear from the following experts:

• Irene Gouge, Sleep Coach, Loving Lessons Sleep Solutions

• Marianne Breneman, Life and Health Coach, Mindful Health and Harmony LLC

• Anastasia Arauz, Licensed Therapist, and Educator, Parenting Coach

• Anna Lutz, MPH, RD, LDN, CEDS-C, Lutz, Alexander & Associates Nutrition Therapy

• Dr. Norah Whitten, PT, Functional Phizio

• Nicole Bazinet, MS, OTR/L, IBCLC, BWellBaby

• Veronica Kemeny, LCSW, PMH-C, Anchor Perinatal Wellness

• Sarah Parise, Personal Trainer, Yoga Instructor, Great Days By Sarah

Episode Notes and Resources:

Irene Gouge https://www.lovinglessonslearned.com/

Marianne Breneman: https://www.mindfulhealthandharmony.com/

Anastasia Arauz: https://www.anastasiaarauz.com/

Anna Lutz: https://lutzandalexander.com/

Dr. Norah Whitten: https://functionalphyziopt.com/

Nicole Basinet: https://www.bwellbaby.com/Veronica Kemeny: https://www.anchorperinatal.com/

Sarah Parise: https://greatdaysbysarah.com/

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER Circle - https://www.herhealthcollective.com/membership 

When Ryan Brown was forced to change her baby on a dirty restroom floor, she knew she couldn’t be the only one struggling to find clean, safe bathrooms. That moment inspired her to create Go Squadies, an app that maps and rates restrooms based on cleanliness, accessibility, and reliability. Think of it as a “Waze for bathrooms,” complete with a proprietary trust score that factors in safety, hours of operation, and real-time user feedback.

In this episode, Ryan shares how she turned her frustration into a social impact startup addressing public health, equity, and even economic issues for businesses. She opens up about the early challenges of validating her idea, conducting focus groups, and proving that the U.S. ranks shockingly low in restroom access. Ryan also discusses the role of AI in improving the app and the importance of listening to users at every step.

Her story is a powerful reminder that small, everyday frustrations can lead to big innovations.

Top Three Things You Will Learn In This Episode:

1. How everyday struggles can inspire meaningful solutions: Listeners will learn how Ryan Brown turned common parenting frustrations—like dirty, inaccessible public restrooms—into a mission-driven tech startup.

2. The importance of user feedback and research: The episode highlights how focus groups, surveys, and real-world testing shaped the Go Squadies app, showing the value of listening to your audience when solving problems.

3. Why public restrooms matter for health, safety, and equity: Beyond convenience, the conversation explores how clean, accessible restrooms impact families, travelers, and businesses, and why infrastructure improvements are critical.

Episode Notes and Resources:

Go Squadies website: https://www.gosquadies.com/

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER Circle - https://www.herhealthcollective.com/membership