In today’s episode, Amy is joined by Sydney, a labor and delivery nurse with over five years of bedside experience and a deep passion for women’s health. As the creator of the platform @Nurse_Sydney and co-host of The Push Pod, Sydney is dedicated to empowering women with evidence-based information so they can feel confident throughout pregnancy, birth, postpartum, and beyond!

This episode dives into the nitty-gritty of birth plans and what expecting moms should actually consider including when creating one. Sydney breaks down the essential elements for identifying your top priorities. And just like your favorite “what’s in my hospital bag” videos, Amy and Sydney discuss what she sees new moms actually use out of their hospital bags! More seriously, Sydney addresses common fears surrounding labor and delivery — from worries about having a bowel movement during delivery to pain management during labor.

Amy and Sydney discuss the importance of being your own advocate, speaking up for your wants and needs during the labor and delivery process. They also touch on the unique mental health challenges faced by women in caregiving professions — such as nurses, teachers, and mothers — and explore how caring for others can make it even more important to intentionally care for oneself. The episode closes with Sydney vulnerably sharing her personal journey with an eating disorder. She reminds listeners that they are not alone if this is something they are navigating. She encourages women to honor and embrace the changes their bodies go through during pregnancy, postpartum, and beyond, and to fuel their bodies with the nourishment they deserve!

If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @Nurse_Sydney 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 journey!

Follow Sydney on Instagram, Tiktok, Youtube, and Facebook

Sydney’s Website

Listen to Sydney’s podcast, The Push Pod

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.

While balancing motherhood, work, and daily responsibilities can make prioritizing fitness feel impossible, this episode is a reminder that self-care isn’t selfish — it’s essential. Amy shares honest reflections from her own seasons of motherhood alongside real-life insight from other moms in the Expecting and Empowered community who are finding creative ways to make their health a priority.

This episode focuses on practical tools and mindset shifts to help moms adjust when needed without guilt. Amy discusses why sleep matters just as much as movement, and why skipping an early-morning workout in favor of more rest — and returning to movement later in the day or week — can be a powerful form of self-care. Sometimes the week is just too full! Work, school, sports, and other week night activities fill our calendars in the blink of an eye. Amy suggests becoming a “weekend warrior,” using weekends as an opportunity to work out when extra support from your village is available.

For moms who find getting to the gym to be the biggest barrier, Amy encourages creating a dedicated space at home for at-home workouts. Removing obstacles like commute time or childcare can make consistency more attainable and sustainable. Throughout the episode, Amy emphasizes that there’s no one-size-fits-all approach to fitness in motherhood — the goal is finding what works for this season of life. Whether you have time for a full 45 min, or 10 min here and there, something is better than nothing! Keep that ball rolling and give yourself grace!

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!

Our 5 Best Tips for Getting In Your Workouts As a Busy Mom

5 Tips For Getting Your Workout In

Working Out After Babies: How To Find Time

Fitting Your Workout In With Kids

Occupy Baby During Workouts!

5 Ways Busy Moms Can Prioritize Their Wellness In the New Year

Why "Something Is Better Than Nothing" For Moms Looking To Exercise

How To Find Motivation To Workout After Having Kids

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.

In today’s episode, Amy is joined by Dr. Marisa G. Franco, psychologist and friendship expert, for an honest and refreshing conversation about navigating friendships in motherhood. This episode explores why friendship truly matters and why maintaining meaningful connections deserves intentional space through every season of life, even when your day feels full. 

Dr. Franco discusses how challenging it can be to both maintain existing friendships and form new ones as a mom. She emphasizes normalizing the quieter seasons that often come with early motherhood, reminding us that distance doesn’t equal disconnection. Whether friendships have gone quiet due to busy schedules, young kids, or long distance, this episode encourages listeners to reach out, reconnect, and trust that strong bonds can withstand natural lulls.

For those hoping to make new friends, Dr. Franco shares practical conversation starters and mindset shifts to help step outside comfort zones and make introductions feel less intimidating. Dr. Franco debunks some interesting common misconceptions about friendship, too. The episode wraps with thoughtful guidance on navigating conflict within friendships, recognizing when repair is possible, and understanding when it may be time to step away. 

If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @drmarisagfranco 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 motherhood journey!

Follow Dr. Marisa G.Franco on Instagram, Substack, and LinkedIn

Dr. Franco’s Website

Dr. Franco’s book, “Platonic: How The Science of Attachment Can Help You Make - And Keep - Friends”

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.

Fear of tearing is one of the most common concerns women have as they prepare for birth, yet many leave the experience saying, “I wish someone would have told me this sooner.” In this episode, we break down perineal tearing with evidence-based education so you can head into labor feeling informed, prepared, and confident.

We’re joined by Sarah Rubbatt, lead women’s health physical therapist at Empowered Movement and Physical Therapy, who works closely with Krystle and has helped countless women recover from birth-related tearing. Together, they share prevention strategies and postpartum support, emphasizing that knowledge truly is power when it comes to pelvic floor health.

The conversation begins with a clear explanation of what tearing is, why it happens, and why it can occur even in women who are strong and healthy. Sarah and Krystle walk through practical ways to prepare during pregnancy, including breath work, learning to relax the pelvic floor, and perineal massage.

The episode also covers supportive strategies during labor that may help reduce tearing, such as warm compresses, changing pushing positions, and avoiding unnecessary strain. For those who do experience tearing, Sarah explains postpartum healing, scar tissue expectations, and medical options if pain persists.

Finally, they discuss when to seek outside support and remind listeners to trust their intuition. The message is clear: healing is always possible, and every mother deserves to feel supported in her body.

If you enjoyed this episode, please share it to your Instagram stories and tag us @expectingandempowered. Knowledge is power, and we’re here to support you on your childbirth journey.

Book Your Online Wellness Session with Sarah: https://app.acuityscheduling.com/schedule/955cea81/appointment/39793520/calendar/6222275?appointmentTypeIds[]=39793520

Freebie on How to Do a Perineal Massage: https://expectingandempowered.myflodesk.com/pp06gv2whm

Listen to E+E Podcast Episode 47: How To Prep Your Pelvic Floor For Labor + Delivery: https://www.expectingandempowered.com/blog/e-e-podcast-episode-47-how-to-prep-your-pelvic-floor-for-labor-and-delivery

Listen to E+E Podcast Episode 99: You Don’t Have to Labor or Birth on Your Back!: https://www.expectingandempowered.com/blog/e-e-podcast-episode99-you-dont-have-to-labor-or-birth-on-your-back-smwpt

Links & Resources

Expecting and Empowered App - Enter code 'PODCAST25' at checkout 

Expecting and Empowered Website

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As we are celebrating the holiday season here at the Expecting and Empowered Podcast community, we are revisiting one our most popular episodes ever! Mackenzie from @mackenzie.on.motherhood was on this episode to talk about all things labor and delivery and answers our questions on what the role of a labor and delivery nurse is, the sometimes controversial subject of Pitocin, and what cervical checks are and why they’re performed. Whether you’re expecting your first baby, or a seasoned mama, this episode is full of incredible information you’ll want to revisit, or hear for the first time.  We hope you all have a wonderful end to your 2025, and we can’t wait to bring you even more amazing pregnancy, birth, and postpartum interviews and information in 2026!

If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @mackenzie.on.motherhood 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 motherhood journey!

Follow Mackenzie on Instagram

Mackenzie’s Website

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.

For this episode of Expecting and Empowered, Amy and Krystle are together to dive into healing as a mama of multiple c-sections. With two (or more) little ones to care for, potential for increased scar tissue, and necessary modifications needed after surgery, the sisters explain why every C-section deserves its own thoughtful recovery plan. They walk us through the most important priority—respecting the healing timeline—and stress that new parents do not need to “do it all” while their body is repairing.

Amy and Krystle highlight practical, evidence-based guidance for the first weeks after surgery, and give a clear, week-by-week outline of what to expect during recovery while utilizing movement modifications to maximize healing. The episode also dives into breathing the right way—a detailed guide to practice it, and why it’s a cornerstone of effective healing after a cesarean. Amy and Krystle explain when and why C-section scar mobilization can be helpful to build a healthy postpartum foundation. With so many women being c-section mamas, it’s important to the Expecting and Empowered team to bring you helpful, whole-body, tips and strategies to help you feel empowered through your healing, whether your c-section was 1 day ago or 10 years ago!

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!

Empowering Your C-Section Birth + Recovery Course

Scar Mobilization Freebie!

Find A Provider Near You

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.

For the 100th episode of the Expecting and Empowered podcast, Amy is bringing on a powerhouse in the world of reproductive nutrition. Today’s guest is McKenzie Caldwell, MPH, RDN - a registered dietitian specializing in nutrition for fertility, pregnancy, postpartum, and overall reproductive health. As the founder of Feed Your Zest Nutrition & Wellness, McKenzie supports women navigating PCOS, endometriosis, gestational diabetes, lactation concerns, and more, helping them feel fully nourished through every stage of their journey.

In this milestone conversation, McKenzie explains how nutrition directly impacts fertility for both women and men. She highlights the key distinctions between supporting preconception health and managing infertility, and shares what she wishes every listener knew about fueling their body before trying to conceive. The duo also discusses using nutrition to help regulate the menstrual cycle, restore depleted nutrient stores after pregnancy and breastfeeding, and understand the very real impact of under-eating on hormone health, cycle regularity, and the ability to get pregnant again. McKenzie shares why she dislikes “bounce-back culture” and gives ways to nourish the body through all seasons of motherhood. If you are struggling with nausea during pregnancy, McKenzie has great tips of foods to include in your diet to help alleviate it, and why fiber is currently such a popular macronutrient - for good reason! This 100th episode is packed with encouragement, expert advice, and empowering guidance for women navigating nutrition through fertility journeys, pregnancy, postpartum, and beyond!

If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @fertility.prenatal.dietitian 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 motherhood journey!

Follow McKenzie Caldwell on Instagram and TikTok 

McKenzie’s Website

Listen to McKenzie’s Podcast, The Zesty Dietitian

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.

The sister duo, Amy and Krystle, are back on the Expecting and Empowered podcast to bust one of the biggest birth myths out there — that you have to give birth on your back! This common misconception, often fueled by TV and movie portrayals of labor, doesn’t reflect what’s truly best for many birthing moms. In this episode, Amy and Krystle break down why pushing on your back might not be the most ideal position and dive into the science and strategy behind movement during labor.

Krystle, a women’s health physical therapist, shares powerful alternative labor positions that can help open the pelvis, encourage optimal baby positioning, shorten labor, reduce pushing time, and support more effective pain management. The sisters also bring up the “3 P’s of Labor” and explain how movement and positioning — beyond the typical flat-on-your-back approach — can make a major difference in your birth experience. Whether you’re preparing for your first birth or your next, this conversation will leave you feeling empowered, informed, and ready to take an active role in your labor journey.

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!

Best Birthing Positions to Avoid Giving Birth on Your Back (With or Without an Epidural)

Grab Your Labor Position Freebie HERE!

Links & Resources

Expecting and Empowered App - Enter code 'PODCAST25' at checkout 

Expecting and Empowered Website

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This episode was brought to you by the Pivot Ball Change Network.

No matter which way you bring your baby into the world, you are incredible! If you had a cesarean birth with your first baby, that doesn’t automatically mean you need to have another c-section if you choose to have more children. Today’s guest Meagan Heaton, co-founder of the VBAC Link, doula, and c-section educator had a successful VBAC with her third child after two previous cesareans. That third birth sparked a drive in her to help other women like herself feel educated, supported, and empowered with their birthing choices! 

Education is key to a successful vaginal birth after cesarean, so today we will bring you key information to help you make an informed decision if you’ve been considering trying for a VBAC. Meagan will discuss what may make you a good candidate for a VBAC and also a few of the limiting reasons. Any birth is not without risk; both risk of VBAC and repeat c-section will be covered. She emphasizes the importance of finding a provider whose birthing goal aligns with yours and debunks some common misconceptions and myths about VBACS. To close, Meagan shares critical information about how to mentally and physically prepare for a successful VBAC!

If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @thevbaclink 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 journey!

Follow Meagan Heaton on Instagram and Facebook, and join her VBAC Link Facebook Community!

Meagan’s Website

Listen to Meagan’s Podcast

How to Heal a Bad Birth: Making Sense, Making Peace, and Moving On

Links & Resources

Expecting and Empowered App - Enter code 'PODCAST25' at checkout 

Expecting and Empowered Website

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This episode was brought to you by the Pivot Ball Change Network.

Amy is solo for today’s episode sharing what she wishes she would have known about labor and delivery. Amy has always been interested in birth and while her nursing career ended up taking a different route, her passion for birth did not end there. After having her 3 boys, Amy decided to further her knowledge and train as a doula. Every part of Amy’s professional and personal life has led to her sharing all things pregnancy, labor, delivery, and postpartum with the Expecting and Empowered audience!

Amy thought she felt prepared going into her first delivery. However, looking back, she would have edited her preparation strategies a bit by studying up on the “normals” of L&D, especially the areas she feared. If you are in the same boat of having labor fears, please see the resources linked in the show notes below! Thinking back on her second birth, what Amy wishes she knew is that even if plans have to change, you will get through it! With the help of your care team, unexpected challenges or changes may happen but it doesn’t mean you won’t experience an amazing birth. Finally, reflecting on her third birth, a few things came to Amy’s mind. Firstly, remember that each birth is unique! Every baby is different, every labor is different. And secondly, prepare yourself and your birth partner to feel confident in advocating for yourself and your baby. Things come up and knowing you feel confident asking questions or speaking up is key. 

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!

The Birth Partner 5th Edition: A Complete Guide to Childbirth For Dads, Partners, Doulas and Other Labor Companions by Penny Simkin

Expecting and Empowered Prepping for Labor + Delivery Online Course

Expecting and Empowered Podcast Episodes 24, 38, 46, 67, 78, and 89 to empower you!

Links & Resources

Expecting and Empowered App - Enter code 'PODCAST25' at checkout 

Expecting and Empowered Website

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This episode was brought to you by the Pivot Ball Change Network.