The Well Nourished Mama
Episodes
36. Milk Supply 101 Part 3 - The What, Why, and How of Hydration
04 Jun 2024
Contributed by Lukas
In this episode, we're diving into the crucial role hydration plays in maintaining a healthy milk supply. Discover why water alone isn't enough withou...
35. The Long-Term Impact of Prenatal Strength Training with Tammy Potter
29 May 2024
Contributed by Lukas
I'm sure you know that lifting weights is an important part of a healthy pregnancy, but did you know that prenatal strength training impacts your heal...
34. Advocating for Postpartum Health: What You Need to Thrive and How to Ask For It
21 May 2024
Contributed by Lukas
In this episode, we dive into the crucial importance of advocating for your health in the postpartum period and discover why postpartum is a unique an...
33. Unlocking Your Body's Potential: The Power of Fascia Release with Julia Blackwell
14 May 2024
Contributed by Lukas
If you’ve ever dealt with pain, whether acute or chronic, you’ve probably dealt with weak fascia. And if you usually feel mental or emotional stre...
32. 10 Things I Wish I Knew Before Becoming a Mom
07 May 2024
Contributed by Lukas
When you listen to mom stories online or in talking to your family, it seems like they’re always doom and gloom. They talk about the sleepless night...
31. Lessons WE’VE Learned From 5 Years of Marriage
30 Apr 2024
Contributed by Lukas
This week my husband and I celebrate 5 years of marriage! In honor of our anniversary, I thought it would be fun to share some of the lessons we’ve ...
30. Building a Career While Building a Family with Meg Miles
23 Apr 2024
Contributed by Lukas
If you’ve ever been told that you had to choose between your career and your family, this episode is for you. I sat down with Meg Miles, a wife, mom...
29. Cracking the Eczema Code: Discover the Root Cause and How to Heal Holistically with Andra McHugh
16 Apr 2024
Contributed by Lukas
Ever been told the only solution to eczema is topical creams or steroids? Me too. As someone who has dealt with psoriasis and rosacea her entire life,...
28. Two Hernia Surgeries, Two Babies, and A Few Valuable Lessons Learned
09 Apr 2024
Contributed by Lukas
After my first baby, I discovered I had an umbilical hernia that required surgery. Despite my surgeon's assurances and best efforts, I ended up having...
27. From Chaos to Calm: Easy Organization Strategies with Professional Organizer Marilee Hixon
02 Apr 2024
Contributed by Lukas
Spring cleaning is upon us, and that means it’s time to declutter our homes. If the thought of organizing only adds stress to your plate, today’s ...
26. 5 Holistic Remedies for Morning Sickness and Nausea
02 Apr 2024
Contributed by Lukas
Most women experience many uncomfortable symptoms during pregnancy and persistent nausea is one of the most common. In this episode, we discuss holist...
25. Dear Mama, A Letter From Me to You
19 Mar 2024
Contributed by Lukas
Motherhood is hard and I’ve been feeling that recently. I felt ingenuine publishing an educational episode in my happy voice when my inner voice was...
24. From Burnout to Balance: Strategies to Combat Exhaustion and Restore Wellness with Brittany Park
12 Mar 2024
Contributed by Lukas
As moms, we’re used to being tired and exhausted all the time (hello we never sleep!) but what happens when we reach burnout? In today’s episode, ...
23. Navigating Labor: How to Protect Your Rights in the Delivery Room with Gina Mundy
05 Mar 2024
Contributed by Lukas
If you plan on giving birth in a hospital or want to be prepared for medical complications during birth, this episode is for you. Today’s episode fe...
22. Celebrating You: The Power of Empowerment Photography with Alexi Cox
27 Feb 2024
Contributed by Lukas
Having a positive body image of yourself is much easier said than done and all the physical changes you experience as a woman and a mother only makes ...
21. Cravings Unraveled: Strategies to Interpret, Manage, and Conquer Emotional Eating
20 Feb 2024
Contributed by Lukas
If you’ve ever had cravings during pregnancy, postpartum, or your period, you’re not alone. Times of physical stress influence our metabolism and ...
20. Understanding Motherhood Through the Eyes of Mother Nature with Aja Arc
06 Feb 2024
Contributed by Lukas
Sometimes taking care of your health is as simple as opening your window in the morning or changing the distribution of light in the evening and that’...
19. Milk Supply 101 Pt 2 - The Importance of Mama’s Diet
30 Jan 2024
Contributed by Lukas
Most moms think that having a good milk supply is just about how much they feed their baby, but to supply that constant demand of nursing, you need fu...
18. 5 Superfoods Every Mom Should Be Eating
16 Jan 2024
Contributed by Lukas
With so many voices on the internet, nutrition can feel very overwhelming, especially if you don’t know a ton of the nitty gritty details either. Th...
17. Optimizing Your Health with a Hair Tissue Mineral Analysis (HTMA) with Allegra Gast
09 Jan 2024
Contributed by Lukas
Have you struggled with brain fog, chronic fatigue, and/or gut issues since having babies? Does your lab work continue to come back as “normal” ev...
16. The Physiology of Pregnancy and How to Manage Symptoms with Jen Ryan
02 Jan 2024
Contributed by Lukas
As pregnant women, we go through A LOT of physical changes to accommodate our growing baby, but how often are we actually told why they’re happening...
15. Milk Supply 101 Pt. 1 - The Foundations
26 Dec 2023
Contributed by Lukas
Breastfeeding is often considered a "natural" part of motherhood, but natural is not the same as "intuitive" and it often leaves new moms confused, fr...
14. Rebalancing Your Hormones Postpartum (with Savannah)
19 Dec 2023
Contributed by Lukas
Brain fog, hair loss, mood swings, depression, leaky gut, rage, constipation, hemorrhoids, low milk supply…what do these things all have in common? ...
13. 5 Non-toxic Swaps to Protect Your Home in 2024
12 Dec 2023
Contributed by Lukas
With the new year just around the corner, you're going to be bombarded with lots of diet culture and weight loss messages. Instead of joining the crow...
12. The Journaling Practice That Changed My Life
05 Dec 2023
Contributed by Lukas
As someone who has historically been terrible at journaling, I never found journaling to be an effective method of comfort or therapy to tend to my me...
11. Hannah’s Birth Story And My Transformative Birth Experience
28 Nov 2023
Contributed by Lukas
My second baby and first daughter Hannah was born on November 1st and it was such an incredible day. Not only did I get to bring my sweet baby girl in...
10. How to Find Success With Intuitive Eating with Brooklyn
21 Nov 2023
Contributed by Lukas
Navigating diet culture and all the mixed opinions about what nutrition practices are best for you is so difficult, especially when anyone can say any...
9. Pelvic Floor 101 for Pregnancy + Postpartum with Nicole
14 Nov 2023
Contributed by Lukas
If you have two X chromosomes, this episode is for you! Whether you’ve had kids or not, your pelvic floor and pelvic health are an integral part of ...
8. Why Protein is Every Mom’s Best Friend
07 Nov 2023
Contributed by Lukas
You’re probably aware that protein helps build muscle, but that doesn’t mean it’s just for body builders and athletes! In today’s episode, we ...
7. How I’m Preparing for Postpartum #2
31 Oct 2023
Contributed by Lukas
My first postpartum experience was a wild ride. Even though I spent weeks researching online and listening to influencer’s videos, I still felt like...
6. Choosing Gut Healthy Snacks with Steve Clark
24 Oct 2023
Contributed by Lukas
People always say “trust your gut” but seem to forget that trust goes two ways. Your gut is trusting you to eat what it needs in order for it to b...
5. The Secret to Feeling Energized During Pregnancy and Postpartum
17 Oct 2023
Contributed by Lukas
If you’re a mom, you know that your default state of being is tired. It just comes with being a mom, right? So it’s natural to assume that being p...
4. How to Choose and Use Supplements While Breastfeeding
16 Oct 2023
Contributed by Lukas
Nursing moms are always looking for ways to simplify their life while taking care of themselves and keeping a strong milk supply for baby. But when it...
3. 3 Life Changing Mom Hacks You Need to Implement ASAP
03 Oct 2023
Contributed by Lukas
While there is no official textbook for motherhood, there are lots of experts out there who study child development, behaviour, and psychology, and th...
2. 25 Questions to Ask your Doctor During Pregnancy
03 Oct 2023
Contributed by Lukas
At the end of every prenatal appointment, your medical provider will ask you, “do you have any questions?” and if you’re anything like me, you k...
1. My Story
03 Oct 2023
Contributed by Lukas
Just like you, I have a story: a story filled with ups, downs, triumphs, failures, and lessons learned. Tune in to hear how The Well Nourished Mama ca...