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

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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 

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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!

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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.