Motherhood is a whirlwind of emotions, and sometimes, despite our best intentions, the overwhelm takes over. Maybe it’s the relentless to-do list, the school holiday chaos, or just the weight of juggling everything, there comes a moment when we snap. And then? The guilt creeps in.

In this episode, Dr Renee White sits down to reflect on one of those raw parenting moments, the kind we don’t often talk about. Just two hours after an emotional outburst with her child, Renee recorded this to unpack the why, the how, and most importantly, the what’s next. If you’ve ever felt the sting of mum rage or the heaviness of guilt, this episode is for you.

You’ll hear about:

• Understanding Mum Rage: What triggers those intense moments and why they’re more common than you think.
• Repair and Reconnect: Steps to mend your bond with your child after an emotional outburst.
• Processing Guilt in a Healthy Way: Tools to work through your feelings, like journaling, movement, and self-compassion.
• Role Modelling for Your Kids: How navigating your emotions can teach your children about resilience and empathy.

You’re not alone in this journey, and those tough moments don’t define you as a parent. What matters most is how we show up afterward, ready to reconnect and grow.

Resources and Links:

Learn more about Dr Renee White and Explore Fill Your Cup Doula Services

Want to be nurtured and nourished after the birth of your baby, have a peek at our doula offerings.

If you want to gobble up our famous Chocolate + Goji lactation cookies, look no further!

Disclaimer: The information on this podcast presented by the Fill Your Cup is not a substitute for independent professional advice.

Nothing contained in this podcast is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.

Perimenopause is a rollercoaster, isn’t it? From hormone shifts to fluctuating energy levels, it’s no wonder so many of us feel overwhelmed. But here’s the thing, this stage of life doesn’t have to feel out of control. In this episode Dr Renee White chats with Accredited Sports Dietitian and Eating Disorder Credentialed Clinician, Jaymeila Webb, about how the food you eat can make a massive difference in managing perimenopause symptoms.

With her no-BS approach to nutrition and years of experience supporting women, Jay shares practical, science-backed advice to help you thrive during this transition. Whether you’re feeling exhausted, battling brain fog, or just unsure of where to start, this episode is here to empower you with tools that actually work.

You’ll hear about:

• Why restrictive diets don’t work in perimenopause: The impact of fasting and skipping meals on your hormones, energy, and mood.
• How to build a hormone-friendly plate: Simple ways to structure meals that support your body and keep you feeling balanced.
• The power of strength training: Why muscle-building is one of the most important tools for long-term health during perimenopause.
• Ditching the diet culture guilt: How to create a positive, sustainable relationship with food that truly serves you.

If you’ve been feeling overwhelmed by all the noise around food and health, this episode will leave you with practical, empowering tools to make choices that support you, without the guilt. Let’s take this journey together, mama. Share this episode with a friend who’s ready to feel more confident and capable in their perimenopause journey!

Resources and Links:

Learn more about Dr Renee White and Explore Fill Your Cup Doula Services

Want to be nurtured and nourished after the birth of your baby, have a peek at our doula offerings.

If you want to gobble up our famous Chocolate + Goji lactation cookies, look no further!

Follow Jaymeila Webb on Instagram: @eatnutrition_tas

Explore Jay’s work at Eat Nutrition

Learn more about The Bubble Tasmania and Juno Specialists

Disclaimer: The information on this podcast presented by the Fill Your Cup is not a substitute for independent professional advice.

Nothing contained in this podcast is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.

The holidays are a magical time, but let’s be real if you’re a new or expectant mama, they can also feel overwhelming. Between unsolicited advice, endless gatherings, and everyone wanting to hold your baby, it’s easy to feel stretched thin. In this Check-In Tuesday episode, Dr. Renee White offers practical, empowering advice on setting boundaries so you can enjoy the holidays on your own terms.

Renee shares insights and strategies to help you navigate family dynamics, protect your energy, and prioritise your and your baby’s well-being. You’ll leave this episode feeling confident, prepared, and ready to say "no" when needed—without guilt.

You’ll hear about:

• How to keep your baby close and avoid the "disco ball" effect at family gatherings.
• Graceful ways to handle unsolicited advice (with a touch of sass).
• The importance of scheduling rest and creating quiet spaces during busy celebrations.
• Why saying "no" isn’t selfish—it’s necessary.

Resources and Links:

Need help crafting a kind but firm message to set expectations with family before the big day? Download our free communication template at ifillyourcup.com/collections/freebies.

Learn more about Dr Renee White and Explore Fill Your Cup Doula Services

Want to be nurtured and nourished after the birth of your baby, have a peek at our doula offerings.

If you want to gobble up our famous Chocolate + Goji lactation cookies, look no further!

Got questions or feedback? Reach out anytime at [email protected], visit ifillyourcup.com or join us over on Instagram @fillyourcup_

Start redefining holiday traditions with kindness, confidence, and healthy boundaries!

Disclaimer: The information on this podcast presented by the Fill Your Cup is not a substitute for independent professional advice.

Nothing contained in this podcast is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.

Parenting can feel like a whirlwind, especially when your kids are testing boundaries and emotions are running high. In this week’s episode, Dr. Renee White sits down with Dr. Siobhan Kennedy-Costantini, a child development researcher and passionate advocate for parents, to discuss how we can approach parenting challenges with clarity, confidence, and compassion.

Siobhan, the creator of Science Minded and a mum herself, brings over a decade of experience studying children's social and cognitive development. She shares thoughtful, evidence-based strategies to help parents set boundaries that feel right for their families while supporting their children’s emotional growth.

You’ll hear about:

• Why clear boundaries create emotional safety for kids.
• How parents’ capacity influences the boundaries they set.
• Practical tips for responding to persistent or challenging behaviors.

Resources and Links:

Learn more about Dr Renee White and Explore Fill Your Cup Doula Services

Follow Dr. Siobhan Kennedy-Costantini on Instagram: @science_minded

Explore Siobhan’s work at Science Minded

Want to be nurtured and nourished after the birth of your baby, have a peek at our doula offerings.

If you want to gobble up our famous Chocolate + Goji lactation cookies, look no further!

Got questions or feedback? Reach out anytime at [email protected], visit ifillyourcup.com or join us over on Instagram @fillyourcup_

Disclaimer: The information on this website presented by the Fill Your Cup is not a substitute for independent professional advice.

Nothing contained in this podcast is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.

This week, Dr. Renee White chats with Kelly Langford, founder of MAMA, Victoria’s largest private midwifery practice. They dive into the growing trend of private midwifery and how it’s giving families more choice, flexibility, and support during pregnancy and birth.

One exciting highlight? Recent legislative changes that are shaking up the midwifery landscape! These updates remove the need for private midwives to have a GP or hospital referral to access Medicare-supported services like writing prescriptions, ordering ultrasounds, and requesting blood tests. It’s a game-changer for mothers and midwives alike.

Kelly also shares her incredible journey building Mama and how they’re creating sustainable, holistic care models that support both midwives and families. Whether you’re considering home birth or just want to understand your maternity care options better, this episode is packed with insight and encouragement.

You’ll hear about:

• Big Legislative Wins for Midwives: Discover how the removal of collaborative requirements is empowering private midwives to offer seamless, Medicare-supported care.
• Why More Families Are Opting for Home Births: Learn how personalised care is redefining the birthing experience.
• Sustainable Midwifery Care: Kelly talks about creating balance for midwives while delivering exceptional care to families.
• Actionable Advice for Mums to be: Practical tips on finding the right maternity care provider and advocating for the birth experience you deserve.

Resources and Links:

Learn more about Dr Renee White and Explore Fill Your Cup Doula Services

Want to be nurtured and nourished after the birth of your baby, have a peek at our doula offerings.

If you want to gobble up our famous Chocolate + Goji lactation cookies, look no further!

Learn more about MAMA and their midwifery services

Follow Kelly and the team at MAMA on Instagram

Got questions or feedback? Reach out anytime at [email protected], visit ifillyourcup.com or join us over on Instagram @fillyourcup_

Disclaimer: The information on this website presented by the Fill Your Cup is not a substitute for independent professional advice.

Nothing contained in this site is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice

In this week’s episode Dr. Renee White chats with Dr. Laura Gainche, Ph.D., a Family Sleep Educator, neuroscientist, and sleep scientist who is on a mission to help families turn sleepless nights into blissful ones. Through her Science for All Women platform, Dr. Laura uses science and connection to guide parents toward finding their unique way to parent at night.

Together, Dr. Renee and Dr. Laura unravel some of the most pressing questions about baby sleep, explore the science behind wake windows and sleep cycles, and bust common myths that often leave parents second-guessing themselves. Whether you’re struggling with night wakings or simply curious about what’s happening during your baby’s sleep, Dr. Laura offers thoughtful, practical advice to help you find your family’s unique nighttime rhythm.

You'll hear about:

• The reality behind wake windows: Are they a must-follow rule or just another parenting myth? Dr. Laura explains how to use them without added stress.
• The science of sleep cycles: Learn what’s happening biologically during your baby’s sleep and why it’s normal for them to wake during the night.
• Tuning into your baby’s cues: Dr. Laura offers tips on how to spot when your baby is tired versus overstimulated, helping you navigate naps and bedtimes with ease.

Sleep is one of the biggest challenges for new parents, often leaving us feeling frustrated or like we’re doing something wrong. Dr. Laura and Dr. Renee team up to squash those myths and replace them with science-backed reassurance. This episode will help you take the pressure off, understand your baby’s cues, and focus on what matters most: connection and rest.

Follow Dr. Laura Gainche on Instagram and explore Science for All Women here

Related Podcast Episodes:

Episode 46: Wake Windows Demystified: Learn the ins and outs of wake windows and how to use them as a guide.

Episode 54: Baby Sleep Science Simplified: A deeper dive into baby sleep patterns and what to expect.

Episode 120: All About Babywearing: How babywearing can help manage naps and promote bonding.

If you found this episode helpful, please subscribe and share it with a friend who might be facing similar challenges. You can also explore Fill Your Cup for more resources, from nourishing lactation cookies to doula services designed to support you in every step of your motherhood journey.

Want to be nurtured and nourished after the birth of your baby, have a peek at our doula offerings.

Learn more about Dr Renee White and Explore Fill Your Cup Doula Services

If you want to gobble up our famousChocolate + Goji lactation cookies, look no further!

Got questions or feedback? Reach out anytime at [email protected], visit www.ifillyourcup.com or join us over on Instagram @fillyourcup_

You’re not alone in this journey, mama. Whether it’s surviving sleepless nights or celebrating small wins, we’re here for you every step of the way. Don’t forget to hit subscribe, leave a review, and share this episode with someone who could use a little encouragement today.

Here’s to navigating motherhood with science, support, and a whole lot of love—you’ve got this!

Disclaimer: The information in this podcast is presented by the Fill Your Cup is not a substitute for independent professional advice.

Nothing contained on this podcast is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.

This week, Dr. Renee White is back for Check-In Tuesday, with her weekly dose of practical tips and light-hearted advice to make your parenting journey just a little smoother.

In this episode, Dr Renee talks about the power of staycations for busy parents. Perfect for when you need a break but can’t handle the thought of flights, packing, and travel chaos. She's sharing why a nearby escape might be just what you need to refresh without the stress.

You'll hear about:

• Top Family-Friendly Staycation Spots: Thanks to RACV membership perks, Dr. Renee has the scoop on amazing discounts at family-friendly resorts in Victoria, Queensland, and Tasmania.
• Perks of Staying Close to Home: More relaxation, less packing. A nearby escape offers all the benefits without the fuss.
• Built-In Fun for Everyone: From splash pools to family suites, these resorts offer a balance of fun for the kids and relaxation for you.

Dr. Renee also shares her favorite tips on making a staycation special, think grocery delivery to your room and simple ways to feel like you’ve had a true escape.

If you found this episode helpful, please subscribe and share it with a friend who might be facing similar challenges. You can also explore Fill Your Cup for more resources, from nourishing lactation cookies to doula services designed to support you in every step of your motherhood journey.

Want to be nurtured and nourished after the birth of your baby, have a peek at our doula offerings.

Learn more about Dr Renee White and Explore Fill Your Cup Doula Services 

If you want to gobble up our famous Chocolate + Goji lactation cookies, look no further!

Got questions or feedback? Reach out anytime at [email protected], visit ifillyourcup.com

Or join us over on Instagram @fillyourcup_

In this episode, Dr. Renee White chats with Alice Lucken, an IBCLC, nurse, and mother of three, who specialises in supporting families with unsettled babies. Together, they bust some common myths about reflux, providing clarity for parents who may be feeling overwhelmed.

Key Takeaways:

• Learn to distinguish between normal spit-up and reflux.
• Discover the truth behind common misconceptions about reflux.
• Explore practical tips for managing symptoms and improving sleep and feeding.

Tune in to hear Alice's expert insights and feel more confident in your parenting journey!

If you found this episode helpful, please subscribe and share it with a friend who might be facing similar challenges. You can also explore Fill Your Cup for more resources, from nourishing lactation cookies to doula services designed to support you in every step of your motherhood journey.

Learn more about Dr Renee White and Explore Fill Your Cup Doula Services

Want to be nurtured and nourished after the birth of your baby, have a peek at our doula offerings.

If you want to gobble up our famous Chocolate + Goji lactation cookies, look no further!

Follow Alice on Instagram

We hope you enjoy the episode, and as always, remember, you’ve got this!

In today's episode, Dr Renee White discuss some of the top infant sleep myths and how we can squash those misconceptions.

Dr Renee talk about the following myths:

• Infants Should Sleep Through the Night by 3 Months?
• Holding My Baby to Sleep Will Spoil Them?
• A Warm Room is Best for Sleep?
• Co-Sleeping is Always Dangerous?
• All Babies Need the Same Sleep Schedule?

If you want access to our Full Cup Village to learn more about infant sleep, feeding, nutrition and the answers to the top Googled questions by newborn parents. Have a look here.

In today's episode, Dr Renee White sits down with fertility specialist, Dr Cheryl Phua to discuss everything you need to consider when freezing your eggs:

1. What are some of the reasons why a woman should consider freezing her eggs?
2. What should you consider before embarking on the journey?
3. How much does it cost in Australia>
4. What's the best age to do this?
5. What is the egg freezing process
6. How successful is the process vs IVF performed later in life?
7. Myths and misconceptions of freezing your eggs

Learn more about Dr Renee White and Fill Your Cup Postpartum Doulas:

Want to be nurtured and nourished after the birth of your baby, have a peek at our doula offerings.

If you want to gobble up our famous Chocolate + Goji lactation cookies, look no further.