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

Expecting and Empowered Instagram

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.

Our conversation today is with Dr. Whitney Casares, board-certified pediatrician, CEO and founder of Modern Mommy Doc, and author of the new book for children My One-of-a-Kind Body. Her book is a wonderful tool to encourage body confidence in kids and can be a valuable resource for parents! 

As new moms, we are shifting the narrative away from the diet culture from the past and learning to love our bodies. We want our kids to feel the same and to view all bodies as special. Dr. Casares will walk us through how to share that ideology with our children by identifying ways we can lead by example - through our actions and self-talk. 

If you’re feeling overwhelmed with your own body-confidence journey while navigating motherhood, Dr. Casares offers encouraging and practical tips. We close today’s episode by touching on body confidence in pop culture and highlighting tools you can add to your parenting toolbox and body-confidence journey.

If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @modernmommydoc, @raising.body.confident.kids, 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!

Follow Dr. Whitney Casares and Raising Body Confident Kids on Instagram

Dr. Casares and the Raising Confident Kids Websites

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.

On today’s episode, Amy is joined by Licensed Psychologist and maternal mental health specialist, Dr. Lilit, to discuss identity - from womanhood, to motherhood, to working mom - why self care is a non-negotiable, and how to shift “mom guilt” into “I care”. Dr. Lilit feels strongly that all women can thrive in motherhood by rethinking expectations and priorities. She walks through ways to maintain your original identity when becoming a mother and reminds us to have gentle expectations of ourselves and our to-do lists. We know a lot of our listeners will be returning to work, so Dr. Lilit shares that planning and thinking through the emotional change that will occur, sharing how you’ll need support from others, and acknowledging the grief of being a working mom can make the transition less emotionally taxing. Self care is not a luxury as a mother, it is essential! Dr. Lilit shares some tangible ways to make self care a priority and the mindset shift to help you leave the “mom guilt” behind. Overall, modeling healthy self care and emotional wellness for our kids is not only doing us a service, but showing our children that love exists within that self care so we can be the best moms we can be!

If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @dr_lilit 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 Dr. Lilit Ayrapetyan on Instagram

Dr. Lilit’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.

Mealtime struggles can feel overwhelming, but they don’t have to be—and that’s why we’re so excited to welcome Jennifer Anderson to today’s episode. Jennifer is a registered dietitian with a Master’s in Public Health, a mom of two, and the founder of Kids Eat in Color, a trusted resource that’s been supporting families with evidence-based strategies for child nutrition and feeding since 2019. In today’s conversation, Jennifer dives into how to recognize signs of picky eating, offers practical strategies to reduce mealtime stress, and helps parents understand when accommodations are encouraged. Jennifer shares valuable insight on dieting, labeling foods as good or bad, and talking about weight in front of our children. Instead, she encourages families to frame food as fuel and to lead by example with a balanced, positive approach to eating as our children model what they see in the home. This episode is packed with expert advice and real-life tools to help you navigate your kids and food from the start!

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

Follow Jennifer Anderson on Instagram

Jennifer’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.

In episode 91 we talked all about SPD pain during pregnancy, but we’ve had a lot of women from our community ask about SPD pain during the postpartum period! Today, Krystle is going to close that loop and talk about things you can do to alleviate SPD pain during postpartum. Through proper full ribcage breathing, keeping movements symmetrical until inflammation has decreased, and modifying your workouts, less pain and a stronger pelvic floor is possible. A great feature about the Expecting and Empowered App is that there is a 5 minute test you can take if you’re experiencing SPD pain. When you complete the test, you’ll get immediate, individualized feedback with ways to rebalance the pelvis and reduce your SPD pain. This is like having a clinic appointment with Krystle right there in the app! Utilize our FREE 7 day trial to complete this test, or subscribe to the app with our coupon code below! 

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.

In today’s inspiring episode, we welcome a first: a military spouse, mother of two, content creator, and Expecting and Empowered App Affiliate - Corrie Lynn! Corrie joins us to share her unique experience navigating motherhood and military life, and how she’s rewriting the narrative with positivity, resilience, and intentionality. 

After moving to their first base only a few short months before their first child was born, they leaned heavily into their new community of the other military families to build their own “village”! Whether you are military or civilian, creating your village is so key to feeling supported when you’re parenting through a tough season of life. She also touches on the mindset shift required in both motherhood and military life, where it can often feel like decisions are out of your hands. Corrie reminds us that we do have the power to influence our daily lives and encourages women to embrace that power through the choices they make each day. Another big way to keep your “self” during hard times is to find time to do the things that make you happy. Corrie encourages us to use our gifts and talents in your current situation that not only brings you joy, but may be a contribution to your community. As always on this podcast, we discuss the importance of movement and exercise in motherhood. Corrie shares how she prioritizes fitness as a military spouse and busy mom, offering helpful strategies for making movement more accessible and consistent. She also opens up about why she loves the Expecting and Empowered App and how it has supported her wellness journey through pregnancy and postpartum! To wrap up the episode, Corrie gives us a peek into her practical and grounded approach to family finances within the military lifestyle. 

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

Join Corrie’s Email list!

“The Money Military Manual”

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.

If you’ve ever felt immense, sharp, pain in your pelvis during pregnancy, you are not alone - we have too! That pain is called Symphysis Pubic Dysfunction, or SPD pain for short. SPD can be caused by a combination of things, but mostly because of imbalances in the pelvis and relaxin hormone that increases during pregnancy. Krystle is going to walk us through ways to eliminate asymmetrical movements and activities to decrease inflammation and reduce SPD pain. Then she will cover how to keep your SPD pain away for good with proper body mechanics and a few of her favorite products to support your pelvis. 

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 pregnancy journey!

Links & Resources

Symphysis Pubis Dysfunction (SPD) During Pregnancy Blog Post

Love Steady Belly Support Band - Use code "EXPECTING" FOR 10% off your order

Knee Pillow

Serola Belt

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.