The Expecting and Empowered Podcast

Birth is natural, but that doesn’t always mean our modern-day bodies are physically prepared for it. In this episode of Expecting & Empowered, Krystle gets real about what it actually means to prepare your body for labor and delivery. As a women’s health physical therapist and mom of three, Krystle shares the information she wishes she had before her own pregnancies and breaks down how mamas can prepare both mentally and physically for their births!

Krystle walks through practical ways to prepare your pelvis, maintain hip mobility, build strength, practice diaphragmatic breathing, and learn how to optimize your pelvic floor. She also talks about the importance of preparing your brain for birth by understanding your options and making a birth plan but staying open to options. No matter what kind of birth you are planning for, the goal is the same: to walk into labor and delivery feeling informed, prepared, and confident in your body. Krystle reminds listeners that while you can’t control your birth outcome, you are absolutely not powerless in how you prepare for it!

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!

Expecting and Empowered Perineal Massage FREEBIE!

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

Motherhood can bring a profound identity shift, often bringing insecurities and questions about self-worth to the surface in ways women never expected. Krystle sits down with Dr. Marisa G. Franco, psychologist, professor, New York Times bestselling author of Platonic, and author of Worth: The New Science of Self-Esteem and Secure Attachment, to explore the science behind self-worth, attachment, and our relationships with ourselves and others. Dr. Franco explains the difference between self-esteem and self-worth and why constantly striving to be better, more productive, or more “good” can actually keep women stuck in the belief that they have to accomplish something or be a certain way to feel worthy.

Krystle and Dr. Franco dive into how childhood experiences and past relationships can shape the way women see themselves, receive compliments and support, respond to their children’s emotions, and navigate the enormous expectations that come with motherhood. They discuss attachment styles, why the goal isn’t necessarily to become perfectly “secure” contrary to the trend, and how acknowledging anxious or avoidant parts of ourselves with compassion can create greater internal safety. Dr. Franco also shares how working with difficult memories can help reshape the stories we carry about ourselves and create more room for possibility, presence, and authenticity. For moms who have ever felt like they need to do more, be better, or fit a certain version of what a “good mom” looks like, this conversation offers a powerful reminder: worth isn’t something to achieve, it’s something that is already inherent in who we are!

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!

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Order Dr. Franco’s newest book, Worth: The New Science of Self-Esteem and Secure Attachment 

Get your copy of Dr. Franco’s Platonic: How the Science of Attachment Can Help You Make - and Keep - Friends

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

Prolapse can sound like a terrifying diagnosis, but it does not have to mean giving up the activities you love or living with symptoms forever. In this episode of Expecting & Empowered, Krystle breaks down what pelvic organ prolapse actually is, why it can happen, the symptoms women may experience, and most importantly, why there is so much hope for conservative management. Drawing from her experience as a women’s health physical therapist and sharing examples from the women she has treated, Krystle explains why prolapse is not simply a “pelvic floor problem” and why learning to manage pressure throughout the entire body can make such a significant difference.

Krystle walks listeners through the six principles she uses to help women manage prolapse: stacking your body before you move, breathing correctly, lengthening before strengthening, supporting the entire system so the pelvic floor doesn’t have to compensate, avoiding unnecessary straining, and progressively loading the body through movement and strength training. She also explores the connection between physical and emotional health, including how stress, feeling unsupported, and carrying more than you can hold can manifest physical symptoms in the body. If you’re newly postpartum, have prolapse, or knows someone who has been managing symptoms for years, this episode offers practical tools and an empowering reminder that movement is medicine!

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!

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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.

Potty training is about so much more than ditching diapers! It’s an opportunity to teach kids healthy bathroom habits and how to listen to their bodies for years to come. In this episode of Expecting & Empowered, Krystle sits down with Sarah Mechling, mom of four, Board Certified Behavior Analyst, and founder of Tinkle & Toot, who has been helping families navigate potty training since 2010. With her background in behavior analysis and years of experience helping children learn this important skill, Sarah brings a flexible and evidence-based perspective to a milestone that can feel overwhelming for parents.

Krystle and Sarah dive into some of the biggest pieces of healthy potty training, including preventing and managing constipation, supporting regular bowel habits, recognizing the connection between stress and pelvic floor tension, and using breathing to help kids relax enough to pee and poop comfortably. They also talk about the importance of optimal potty posture and how parents can help children recognize the sensations that tell them it’s time to use the bathroom. Sarah explains how motivation and positive reinforcement can be powerful tools too! One of the biggest takeaways from the conversation is that there is no single potty training method that works perfectly for every child or every family. Sarah explains the different potty training methods and how parents can adjust their expectations based on their child. They also discuss nighttime potty training, bedwetting, and how factors like constipation and breathing can affect nighttime bladder function. Whether potty training is right around the corner or you’re already in the trenches, this episode is packed with practical potty training tips and a reminder that low pressure, realistic expectations, and understanding your child can make all the difference!

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

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How To Get Kids To Say Yes!: Using the Secret Four Color Languages…

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

Krystle is back with a practical guide for mamas who are ready to return to running after baby, but aren’t quite sure if their bodies are ready to hit the pavement again. As a women’s health physical therapist and mom of 3, she breaks down what it really takes to safely get back to running after pregnancy. She shares how being postpartum means remaking mind-body connections that are important for running, but also any high impact sport, and how allowing your body time to make those connections again is so important! Krystle shares her own running past and present, lacing back up her running shoes, the mistakes and the wins along the way. 

A strong postpartum return to running starts with rebuilding the foundation first. Krystle explains the importance of reconnecting the upper and lower body through the core, incorporating impact training before jumping straight into running, and restoring balance and strength throughout the pelvis and hips. She also shares practical running form tips, including arm and trunk rotation, as well as considerations for mamas using a running stroller. The goal isn't simply to get back to running as quickly as possible, but to help your postpartum body move efficiently, comfortably, and feel strong and empowered! If you’re looking for more detail or guidance on returning to running, be sure to check out the Expecting and Empowered App’s 12 Week Return to Running program and the Running Assessment!

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!

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Expecting and Empowered 12 Week Return to Running Program and Running Assessment

The Stress Prescription: Seven Days to More Joy and Ease by Elissa Epel PhD

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

The hours and days after birth are filled with new experiences, questions, and emotions. Yet they're often one of the least talked-about parts of preparing for a baby! Today’s guest, Courtney, a postpartum and newborn nurse, nurse educator, mom of three, and child passenger safety technician, offers an inside look at what parents can actually expect during their stay on the postpartum unit, helping mamas feel more prepared, informed, and confident before baby arrives.

While many expecting parents spend months preparing for labor and delivery, Courtney explains why understanding the postpartum experience is just as important. She walks listeners through what happens after birth, from newborn assessments and postpartum recovery to perineal care and newborn safety. Amy and Courtney encourage moms to lean on their postpartum nurses every step of the way - your care team is there to help! She also shares great insight into dealing with hospital visitors, how she helps educate and prepare families for discharge with the skills and information they'll need once they're home, how to help other children with the transition of becoming an older sibling, and tons of breastfeeding troubleshooting tips to help you feel empowered and prepared!

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

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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.

Your pelvic floor has a story long before pregnancy begins and understanding that story can make a world of difference throughout pregnancy, birth, and postpartum recovery. Krystle, a women's health physical therapist, is talking all mamas through a comprehensive look at the pelvic floor, explaining how it changes throughout every stage of motherhood and why caring for it is essential long before and long after having a baby.

Krystle begins by exploring the factors that can influence pelvic floor health even before pregnancy. She discusses how previous injuries, participation in high-impact athletics, and repetitive loading can increase the risk of pelvic floor dysfunction. She also highlights the powerful mind-body connection, explaining how stress, trauma, and emotions can be physically held within the body and contribute to pelvic floor tension and dysfunction. Understanding this history helps women better support their bodies before conception and throughout pregnancy.

She also shares practical guidance for each stage of motherhood as Krystle explains the physical changes the pelvic floor experiences during pregnancy. She explains exercises, stretches, and strategies to help prepare for labor and delivery! Krystle has tangible tools for working with the pelvic floor during birth too, rather than against it. Once that baby is born, the focus shifts to postpartum recovery: how to restore strength, alignment, and function as the body heals. Krystle also addresses an often-overlooked topic of how pelvic floor health can impact intimacy and sexual function after childbirth and why healing is about much more than simply recovering from birth. Remember mamas, it's never too late to heal your pelvic floor. 

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!

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The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma

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

Babywearing can be a powerful tool for connection, confidence, and supporting both parent and baby through the early years. Today, Amy is joined by Jordan, a perinatal health occupational therapist and certified babywearing consultant who has helped thousands of families around the world feel confident carrying their babies. Drawing from both her professional expertise and personal experiences, Jordan shares practical guidance to help parents navigate the world of baby carriers, babywearing, and early motherhood with confidence.

Amy and Jordan discuss some of the many benefits of babywearing and why there is no one-size-fits-all answer when it comes to choosing a carrier. Jordan walks listeners through the key factors to consider when selecting a carrier and explains the “A, B, C’s” of babywearing to help parents prioritize comfort and safety. She also shares troubleshooting tips and carrier adjustments that can help protect proper body mechanics for both baby and caregiver. For newly postpartum moms concerned about pelvic floor recovery or physical discomfort, Jordan encourages a gradual approach that honors the healing process while building confidence over time.

The conversation also highlights Jordan’s work with the Adaptive Parent Project, where she helps connect parents with disabilities, and parents of children with disabilities, to accessible babywearing resources and support. Beyond babywearing, Jordan vulnerably shares her own experience with birth trauma and offers thoughtful insight into how loved ones can support someone navigating a difficult birth experience. She also discusses ways the prenatal world could better prepare families for birth and postpartum, and reflects on how sharing her story has already helped other parents feel less alone.

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

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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.

Motherhood comes with plenty of advice, but some of the most meaningful wisdom often comes from women who are living it every day. In this short and heartfelt solo episode, Amy shares advice gathered from the incredible women behind the scenes of Expecting and Empowered. Beyond creating workouts and supporting the E&E community, these women are moms themselves, each with unique experiences and lessons learned along the way.

This special episode is dedicated to the mothers coming behind them, especially those navigating the early days of parenthood. From reminders that you are the best mom for your children to the reassurance that your love doesn't divide but expands with each child you welcome into your family, Amy shares encouragement that every mom needs to hear. The advice from the team also emphasizes the importance of leaning on your village, asking for and accepting help when it's offered, and remembering that you and your partner are on the same team as you raise your young family. No matter what season of motherhood you find yourself in, this episode offers comfort, perspective, and the kind of advice that feels like sitting down with a trusted friend who's a few steps ahead!

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.

Amy is joined once again by fan-favorite guest Eli Weinstein, making his second appearance on the Expecting & Empowered podcast! A longtime supporter of the show and author of From I Do to We Do, Eli brings his signature blend of honesty, humor, and practical wisdom to a conversation about marriage during the busy years of raising young children. Together, Amy and Eli explore what it takes to stay connected as a couple when life feels all-consuming with its never ending mental load of parenthood.

One of the central themes of the conversation is the importance of shifting from a “me” mindset to a “we” mindset. Eli explains why keeping score in a relationship - tracking who did more chores, who got less sleep, or who is carrying more of the load - can create resentment, communication breakdowns, and disconnection over time. Instead, he encourages couples to work as a team by openly communicating their needs and sharing responsibilities. 

Amy and Eli discuss the powerful connection between movement and mental health, especially during demanding seasons of parenthood. They explore how taking care of physical health can positively impact emotional well-being, stress management, and relationships. 

The conversation highlights the importance of small, intentional moments of connection between partners and how seemingly simple gestures can strengthen a marriage during the years when time and energy are often in short supply. He shares a list of ideas you can implement into your relationship!

The episode wraps with a thoughtful discussion on navigating relationships with extended family and establishing healthy boundaries with in-laws. Filled with practical tools, relatable examples, and encouraging reminders, this conversation offers couples actionable ways to strengthen their partnership and remember that they are on the same team through every season of family life.

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

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Check out Eli’s Podcast, The Dude Therapist

Order your copy of Eli’s book, From I Do to We Do: Navigating Marriage in Parenting Years, available now!

Listen to episode 33: Navigating Parenthood From the Non-Birth Partner Perspective with Eli Weinstein, LCWS

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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.