Mama Needs A Moment

We hear it all the time—“get more sleep” and “stress less”—but how do stress and sleep actually impact your skin? And what’s really happening inside your body to cause those changes? In this expert roundtable from Mama Needs a Moment, we take a deeper look at the biology behind the breakouts, dullness, sensitivity, and accelerated aging so many moms experience. Because it’s not just about skincare—it’s about what’s happening beneath the surface. This conversation connects the dots between your daily reality as a mom and the changes you’re seeing in the mirror—helping you understand why your skin is responding the way it is. And while the science is powerful, the solutions don’t have to be overwhelming. The experts also share simple, supportive practices to help regulate your nervous system, improve sleep quality, and care for your skin in a more holistic, realistic way. Because when you understand what your body is going through, you can stop guessing—and start supporting your skin with intention. In this episode, you’ll learn: What’s actually happening inside your body when your skin changes — including how stress hormones like cortisol and lack of sleep trigger inflammation, break down collagen, and disrupt your skin barrier Why motherhood (especially perimenopause) can amplify skin issues — and how the combination of hormones, stress, and sleep deprivation creates a perfect storm for breakouts, sensitivity, and premature aging Simple, realistic ways to support your skin from within — including nervous system regulation, better sleep habits, and small daily practices that can improve both your skin health and overall well-being 🎧 Tune in and explore more expert resources inside the HER+ Health Collective community. HER+ Experts: Dr. Maryam Haque, Board Certified Dermatologist, https://www.oakcitydermatology.com/ Dr. Abby DeVries, Family Medicine Doctor - https://www.sabiahealthnc.com/ Kate Layman, Certified Nurse Midwife - https://motherlovewellness.com/ Dr. Farzaneh Rezaei, Microbial Formulation Scientist - https://fafabiotic.com/ Tiffaney Webb, Licensed Esthetician | Holistic Skin & Wellness Specialist - www.stillnessandskin.com Stephanie Opper, Licensed Esthetician - https://myskinsationalesthetics.com/ Episode Notes and Resources: FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership  Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

What if your skin isn’t just reacting—but trying to tell you something? In this roundtable episode of Mama Needs a Moment, our HER+ Provider Directory experts unpack how the **skin microbiome—your skin’s living ecosystem—**changes through pregnancy, postpartum, and perimenopause. With hormones shifting, sleep disrupted, and stress running high, your skin is constantly adapting… and sometimes struggling to keep up. We explore how these changes can show up as dryness, acne, sensitivity, or accelerated aging—and why your skin may suddenly feel unfamiliar. You’ll also hear how to tell the difference between what’s normal in motherhood and what’s worth a closer look, plus why building a supportive care team (including dermatology and esthetic support) matters. This conversation is your reminder: your skin isn’t failing you—it’s signaling. And you deserve to understand what it’s saying. In this episode, you’ll learn: How the skin microbiome shifts during pregnancy, postpartum, and perimenopause—and why it matters What’s considered “normal” skin changes vs. signs it’s time to seek professional support How to advocate for your skin health and build the right care team for long-term support 🎧 Tune in and explore more expert resources inside the HER Health Collective community. HER+ Experts: Dr. Maryam Haque, Board Certified Dermatologist, https://www.oakcitydermatology.com/ Dr. Abby DeVries, Family Medicine Doctor - https://www.sabiahealthnc.com/ Kate Layman, Certified Nurse Midwife - https://motherlovewellness.com/ Dr. Farzaneh Rezaei, Microbial Formulation Scientist - https://fafabiotic.com/ Tiffaney Webb, Licensed Esthetician | Holistic Skin & Wellness Specialist - www.stillnessandskin.com Stephanie Opper, Licensed Esthetician - https://myskinsationalesthetics.com/ Episode Notes and Resources: FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership  Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

If you’ve ever looked in the mirror and thought, “What is happening to my skin?!”—this episode is for you. In this roundtable conversation, we’re joined by a group of HER+ health experts to unpack one of the most common (and confusing) experiences of motherhood: changing skin. From pregnancy through postpartum and into perimenopause, your skin is constantly responding to shifts in hormones, stress, sleep, and overall health—and it can show up as melasma, breakouts, dryness, or new sensitivities you’ve never dealt with before. We’re getting real about what’s actually going on beneath the surface—and why so many moms feel like their skincare routine suddenly stops working. Inside this episode, we talk about: Why pregnancy can trigger acne, oiliness, and pigmentation What’s behind stubborn melasma that lingers long after postpartum How perimenopause and hormone shifts impact collagen, elasticity, and breakouts The role of stress and sleep (or lack of it) on your skin Why SPF isn’t optional—and how to find one you’ll actually wear daily The connection between your skin microbiome and overall skin health You’ll walk away with a better understanding of your skin and simple, expert-backed ways to support it—without overcomplicating your routine. Because your skin isn’t “failing you”—it’s responding to everything your body is navigating in this season. 👉 And if you’ve been curious about the deeper “why” behind your skin changes, don’t miss our next episode where we take a closer look at the skin microbiome and when it’s time to dig deeper into concerning changes. HER+ Experts: Dr. Maryam Haque, Board Certified Dermatologist, https://www.oakcitydermatology.com/ Dr. Abby DeVries, Family Medicine Doctor - https://www.sabiahealthnc.com/ Kate Layman, Certified Nurse Midwife - https://motherlovewellness.com/ Dr. Farzaneh Rezaei, Microbial Formulation Scientist - https://fafabiotic.com/ Tiffaney Webb, Licensed Esthetician | Holistic Skin & Wellness Specialist - www.stillnessandskin.com Stephanie Opper, Licensed Esthetician - https://myskinsationalesthetics.com/ Episode Notes and Resources: FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership  Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

Parenting multiple children can feel like a constant balancing act—meeting everyone’s needs while running on empty yourself. In this final episode of our Supporting Siblings series, we explore what it really looks like to stay emotionally regulated and prevent burnout in the midst of it all. Our expert roundtable shares practical, realistic strategies to reduce mental load, simplify daily life, and create calmer home environments. We also dive into the emotional side of parenting—maintaining your identity outside of motherhood, setting compassionate boundaries, and finding meaningful ways to connect one-on-one with each child. You’ll hear why just 10–15 minutes of fully present connection can make a powerful impact, and how small moments of validation build trust, empathy, and stronger sibling relationships over time. This episode brings the series full circle—reminding us that when parents feel grounded and supported, it creates a ripple effect that strengthens the entire family. In this episode, you’ll learn: How to reduce mental overload and decision fatigue in daily family life Simple ways to stay emotionally regulated and prevent parental burnout Practical strategies to build deeper connection with each child while nurturing sibling unity A must-listen for any parent navigating the beautiful, messy reality of raising multiple kids. HER+ Experts: Dr. Carrie Ann Dittner PhD, Clinical & Developmental Psychology, Founder of Peak City Psychology Elise N. Davis, LCMHC, C-MMT Counseling. Meditation. Yoga, Owner of Present Practice Counseling  Brittni Winslow, MS, OTR/L Occupational Therapist, Owner of Emerge Pediatric Therapy Gigi Miller, Productivity Coach, Executive Function Support, Owner of The Organized Life Quinandria Lee, Ed.S., LCMHC, NCC, Owner of Curated Space Counseling and Consulting Episode Notes and Resources: FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership  Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

Sibling conflict can feel relentless—the arguing, tattling, and constant battles over fairness or space. For many parents, it’s the most exhausting part of raising multiple kids and can leave them wondering if something is going wrong. In this roundtable conversation, experts from the HER+ Provider Directory offer a refreshing reframe: sibling conflict isn’t just something to stop—it’s an opportunity to teach powerful life skills. The discussion explores how parents can shift from refereeing fights to coaching emotional regulation, communication, and problem-solving. You’ll hear practical strategies like depersonalizing communication to reduce defensiveness, helping children pause and regulate before responding, and allowing siblings space to work through disagreements. The experts also discuss how developmental stages influence conflict and why adjusting expectations can change the dynamic at home. Just as importantly, the conversation acknowledges how draining sibling conflict can be for parents. The panel shares ways parents can regulate their own responses, reduce burnout, and model the emotional skills they want their children to learn. In this episode, you’ll learn: • How to reframe sibling conflict as an opportunity to build emotional and communication skills • Practical ways parents can coach children through disagreements rather than constantly refereeing • Why parent self-regulation is essential for reducing burnout and creating healthier family dynamics HER+ Experts: Dr. Carrie Ann Dittner PhD, Clinical & Developmental Psychology, Founder of Peak City Psychology Elise N. Davis, LCMHC, C-MMT Counseling. Meditation. Yoga, Owner of Present Practice Counseling  Brittni Winslow, MS, OTR/L Occupational Therapist, Owner of Emerge Pediatric Therapy Gigi Miller, Productivity Coach, Executive Function Support, Owner of The Organized Life Quinandria Lee, Ed.S., LCMHC, NCC, Owner of Curated Space Counseling and Consulting Episode Notes and Resources: Videos by TheraHive that walk through the Transactional Model and Solutions (mentioned by Elise Davis), explaining how 2 people’s communication/miscommunication impact each other and shape behaviors on both sides. Part 1: https://youtu.be/_Y_92cfzGO4 Part 2: https://www.youtube.com/watch?v=Em7tO0z8w40 FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership  Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

When you’re raising more than one child, it’s easy to wonder: Am I being fair? In this HER+ Roundtable, experts from our Provider Directory unpack what it really means to support siblings in a multi-child family—especially when their needs, personalities, and sensory profiles are different. Together, we redefine fairness as responsiveness, not sameness. The conversation explores parental guilt, how to check it against your values, and when to repair versus release it. We also dive into navigating sensory differences at home—using tools like children’s books, family agreements, and intentionally teaching empathy so siblings learn to respect one another’s unique needs. Because supporting our kids starts with supporting ourselves, the panel shares practical regulation strategies for parents, including the “battery analogy” and “body budget” framework to help you understand your own energy deposits and withdrawals throughout the day. If you’ve ever felt stretched trying to meet everyone’s needs (including your own), this episode will remind you: fairness isn’t about equal treatment—it’s about thoughtful, intentional care and the grace to keep experimenting along the way. These are the top three things you will learn from this podcast episode: Listeners will learn how to redefine fairness in parenting—not as equal treatment, but as meeting each child’s unique needs. This shift helps reduce guilt and allows parents to focus on responsiveness over rigid equality. Listeners will gain practical tools for managing different sensory needs within the same household, including creating family agreements, teaching empathy, and using age-appropriate language to help siblings understand one another. Listeners will understand how their own nervous system impacts family dynamics—and walk away with simple strategies like the “battery analogy” and “body budget” to better manage their energy, increase validation, and repair more effectively. HER+ Experts: Dr. Carrie Ann Dittner PhD, Clinical & Developmental Psychology, Founder of Peak City Psychology Elise N. Davis, LCMHC, C-MMT Counseling. Meditation. Yoga, Owner of Present Practice Counseling  Brittni Winslow, MS, OTR/L Occupational Therapist, Owner of Emerge Pediatric Therapy Gigi Miller, Productivity Coach, Executive Function Support, Owner of The Organized Life Quinandria Lee, Ed.S., LCMHC, NCC, Owner of Curated Space Counseling and Consulting Episode Notes and Resources: Philomena's New Glasses: https://www.penguinrandomhouse.com/books/540653/philomenas-new-glasses-by-brenna-maloney/ FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership  Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

Parenting siblings is rarely about doing the same thing twice. In this first episode of our Supporting Siblings Roundtable, our HER+ Provider Directory experts explore what it truly means to raise kids with different temperaments, developmental timelines, and emotional needs. We begin by unpacking one powerful reframe: children aren’t “difficult” — they’re different. From sensory sensitivities and executive functioning challenges to ADHD and biological differences, this conversation highlights how behavior is often communication. When parents learn to observe, describe, and validate what’s underneath the behavior, they can respond with more flexibility and less guilt. We also dive into the delicate balance of fairness. How do you support one child who needs more without creating resentment in another? Our experts discuss the importance of narrating differences, educating the whole family about diagnoses or unique needs, and validating feelings without creating a hierarchy of importance. The goal isn’t equal treatment — it’s intentional support. Finally, we explore how childhood roles and identities can shape sibling relationships well into adulthood, and why helping parents release guilt is essential to fostering clarity and connection within the family. If you’re raising children who are wired differently, this conversation will help you better understand their needs — and trust your ability to support each of them with confidence. These are the top three things you will learn from this podcast episode: How to shift from “difficult” to “different.”Listeners will learn how temperament, sensory needs, executive functioning, and developmental differences shape behavior — and how reframing behavior as communication can reduce guilt, frustration, and reactivity. How to balance fairness without creating resentment.This episode offers practical language for narrating differences, validating each child’s experience, and meeting one child’s greater needs without unintentionally creating comparison or hierarchy within the family. How early sibling dynamics can shape lifelong relationships.You’ll gain insight into how roles and identities formed in childhood can impact adult sibling relationships — and what parents can do now to foster understanding, flexibility, and connection for the long term. HER+ Experts: Dr. Carrie Ann Dittner PhD, Clinical & Developmental Psychology, Founder of Peak City Psychology Elise N. Davis, LCMHC, C-MMT Counseling. Meditation. Yoga, Owner of Present Practice Counseling  Brittni Winslow, MS, OTR/L Occupational Therapist, Owner of Emerge Pediatric Therapy Gigi Miller, Productivity Coach, Executive Function Support, Owner of The Organized Life Quinandria Lee, Ed.S., LCMHC, NCC, Owner of Curated Space Counseling and Consulting Episode Notes and Resources: FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership  Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

Trigger warning: This episode includes discussion about restrictive eating patterns and their potential harm. This is the final episode in our Metabolism Roundtable series, bringing together HER+ providers to challenge the messaging women — especially moms — have been taught about weight, energy, and health. (Episodes 158, 157 & 156 are also part of the Metabolism Roundtable series) In this closing conversation, the panel unpacks why cycles of restriction often leave women feeling more fatigued, stressed, and metabolically stuck, particularly during perimenopause. The experts explore how under-fueling, chronic stress, and the pressure to be smaller can disrupt hormones, increase metabolic resistance, and fuel weight cycling. The discussion also examines the evolving role of GLP-1 medications, including their potential benefits for insulin resistance and inflammation, alongside the critical need for medical oversight, strength training, and adequate nutrition to protect muscle and bone health. The takeaway for this final chapter: intensity and restriction aren’t the answer. Consistency, strength, proper fueling, and a collaborative care team offer a more sustainable path forward — one that shifts the focus from shrinking the body to supporting long-term metabolic health and overall well-being. These are the top three things you will learn from this podcast episode: Why restriction often backfires for women’s metabolismYou will learn how under-fueling, chronic stress, and repeated cycles of “trying harder” can slow metabolism, increase fatigue, and create metabolic resistance — especially for moms and women in perimenopause. What actually supports long-term metabolic healthThis episode clarifies why consistency matters more than intensity, and how adequate fueling, strength training, muscle preservation, and stress support are foundational for sustainable energy, blood sugar balance, and overall well-being. How tools like GLP-1 medications fit into a bigger pictureYou will gain a balanced understanding of the potential benefits and limitations of GLP-1 medications, and why medical oversight, nutrition, and strength work are essential to protect muscle, bone health, and long-term outcomes. HER+ Experts: ● Katherin Andrew, Registered Dietitian - https://www.katherineandrew.com/ ● Dr. Abby DeVries, Family Medicine Doctor - https://www.sabiahealthnc.com/ ● Sarah Parise, ACE Certified Fitness Professional - https://greatdaysbysarah.com/ ● Kate Layman, Certified Nurse Midwife - https://motherlovewellness.com/ Episode Notes and Resources: Dr. Salas-Whalen and her book Weightless FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership  Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

This roundtable continues our conversation on metabolic changes—but this time, we focus on how those shifts show up mentally and emotionally for moms. As hormones fluctuate and sleep declines, many women experience rising anxiety, low mood, irritability, or brain fog and begin to wonder why they no longer “feel normal.” Our experts explain how these symptoms are not separate from metabolism—they are deeply connected. Changes in estrogen impact brain chemicals like serotonin, dopamine, and GABA, influencing mood, stress resilience, sleep, and overall emotional regulation. Together, we explore why mental health should be considered a core part of metabolic health—not an afterthought—and why so many women are treated for symptoms without addressing underlying hormonal shifts. You’ll also hear guidance on advocating for yourself, tracking symptoms, and finding providers who understand the full picture. If you’ve been feeling unlike yourself lately, this conversation offers clarity, validation, and a reminder: your body isn’t failing you. It’s communicating. These are the top three things you will learn from this podcast episode: Why you don’t “feel like yourself” You’ll understand how shifting hormones and poor sleep affect brain chemicals like serotonin, dopamine, and GABA—contributing to anxiety, low mood, irritability, and brain fog. Why mental health is a core part of metabolic health You’ll learn how mood, stress tolerance, sleep, and metabolism are deeply interconnected—and why treating them as separate issues often misses the root cause. How to advocate for better, more integrated care You’ll gain practical insight into tracking symptoms, knowing when hormones may be part of the picture, and finding providers who look at the full biopsychosocial story—not just isolated symptoms. HER+ Experts: ● Katherin Andrew, Registered Dietitian - https://www.katherineandrew.com/ ● Dr. Abby DeVries, Family Medicine Doctor - https://www.sabiahealthnc.com/ ● Sarah Parise, ACE Certified Fitness Professional - https://greatdaysbysarah.com/ ● Kate Layman, Certified Nurse Midwife - https://motherlovewellness.com/ Episode Notes and Resources: Dr. Lisa Masconi - https://www.lisamosconi.com/ FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership  Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

If you’ve been told metabolism is just about calories in and calories out, this conversation offers a much-needed reframe. In this roundtable episode, Cindi is joined by several HER+ Experts from the free online Inclusive Provider Directory to explore the systems behind metabolism—and why it’s about far more than food or willpower. Together, they break down how hormones, sleep, stress, muscle, nourishment, and the nervous system all work together to influence metabolic health, especially through motherhood and midlife. The experts discuss common red flags moms often overlook, including disrupted sleep, fatigue, appetite changes, mood shifts, and stubborn weight changes, and how these signals can point to deeper hormonal or metabolic needs. You’ll hear why strength training is essential for women, how building muscle supports metabolism and longevity, and why sleep quality plays a critical role in how the body functions. The conversation also highlights under-recognized issues like insulin resistance and sleep apnea in women, along with realistic strategies to improve sleep, manage stress, and support the body as a whole—without chasing perfection. This episode is a compassionate reminder that metabolism is dynamic and interconnected. When you understand the systems behind it, you can stop blaming yourself and start supporting your body in ways that truly matter. These are the top three things you will learn from this podcast episode: Metabolism is shaped by multiple systems—not just calories.You will learn how hormones, sleep, stress, muscle, and the nervous system all work together to influence metabolism, and why focusing only on food or willpower often leads to frustration rather than results. Common “normal” symptoms are actually important metabolic signals.This episode will help you recognize red flags like disrupted sleep, fatigue, mood changes, appetite shifts, and stubborn weight changes as meaningful clues—not personal failures—that may point to hormonal imbalances, insulin resistance, or unmet nutritional and recovery needs. Strength training and sleep are foundational, not optional.You will understand why building muscle is critical for metabolic health at any age, how it supports blood sugar, hormones, and longevity, and why improving sleep quality (not perfection) can dramatically impact energy, metabolism, and overall well-being. HER+ Experts: ● Katherin Andrew, Registered Dietitian - https://www.katherineandrew.com/ ● Dr. Abby DeVries, Family Medicine Doctor - https://www.sabiahealthnc.com/ ● Sarah Parise, ACE Certified Fitness Professional - https://greatdaysbysarah.com/ ● Kate Layman, Certified Nurse Midwife - https://motherlovewellness.com/ Episode Notes and Resources: FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership  Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

What if the changes you’ve noticed in your body aren’t signs that something is wrong—but signs that your body is doing exactly what it was designed to do? In this roundtable episode, several HER+ Experts from our free Inclusive Provider Directory explore how women’s metabolism naturally shifts across the lifespan—from adolescence and the reproductive years to pregnancy, postpartum, perimenopause, and menopause. Instead of framing metabolism as something that “slows down” or breaks, this conversation reframes it as a dynamic, adaptive process shaped by evolution, safety, and survival. The experts unpack why changes like insulin resistance during pregnancy and perimenopause are normal biological adaptations, why metabolism is about far more than burning calories, and how sleep, nutrition, movement, and mental health all play critical roles. Together, they offer a powerful mindset shift: metabolism isn’t a switch to fix, but a relationship to understand and renegotiate as your body moves through different seasons. If you’ve ever felt confused or frustrated by changes in your body, this episode brings clarity, compassion, and a more sustainable way to think about health. These are the top three things you will learn from this podcast episode: Why metabolic changes across a woman’s life are normal and adaptiveYou’ll learn how shifts during pregnancy, postpartum, perimenopause, and menopause are driven by biology and evolution—not personal failure or a “broken” metabolism. What metabolism actually is (and why it’s more than calories in vs. calories out)The episode breaks down metabolism as the sum of all the body’s processes—fueling the brain, hormones, detoxification, repair, and more—shaped by nutrition, movement, sleep, and stress. How to work with your metabolism through life transitionsYou’ll hear practical, sustainable ways to support metabolic health by reframing mindset, prioritizing sleep, and making realistic adjustments to diet and activity during different seasons of life. HER+ Experts: ● Katherin Andrew, Registered Dietitian - https://www.katherineandrew.com/ ● Dr. Abby DeVries, Family Medicine Doctor - https://www.sabiahealthnc.com/ ● Sarah Parise, ACE Certified Fitness Professional - https://greatdaysbysarah.com/ ● Kate Layman, Certified Nurse Midwife - https://motherlovewellness.com/ Episode Notes and Resources: FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership  Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

Blended families bring complex emotions, evolving roles, and the challenge of building something new while honoring what came before. In this roundtable episode, HER+ Experts from our Provider Directory explore how families can create emotionally safe, child-centered systems after separation, divorce, or remarriage. The conversation highlights the importance of consistency across households, cooperation between co-parents, and maintaining predictable routines to reduce conflict and anxiety for children. The panel also discusses navigating different parenting styles, introducing new partners with care, and setting clear boundaries in high-conflict co-parenting situations. You’ll also hear thoughtful guidance on balancing honesty with age-appropriate communication—helping children feel informed and secure without overwhelming them. Rooted in compassion, patience, and clear communication, this episode offers practical insight for parents and professionals supporting blended families through change. Explore more about each expert featured in this episode — and connect with many other trusted professionals — through our free HER+ Provider Directory linked in the show notes. These are the top three things you will learn from this podcast episode: How to create an emotionally safe, child-centered family system while blending households, honoring past family structures, and allowing relationships to develop naturally. Why consistency and cooperation across households matter—including parenting styles, schedules, and boundaries—and how this stability reduces conflict and stress for children. How to communicate honestly with children in age-appropriate ways, offering clarity and reassurance without oversharing or creating unnecessary anxiety. HER+ Experts: ● Irene Gouge, Loving Lessons Sleep Solutions ● Marianne Breneman, Life and Health Coach, Mindful Health and Harmony LLC ● Anastasia Arauz, Licensed Therapist, and Educator, Parenting Coach ● Latoya Toller, Wellness Based, Certified Interior Decorator & Licensed Therapist https://www.mindfulcounselingnc.com/  https://www.mindfulhomeinteriorsnc.com/ Episode Notes and Resources: FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership  Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

Co-parenting can be challenging, especially when communication breaks down and emotions run high. In this Roundtable episode, HER+ Experts from our Provider Directory share practical, compassionate strategies to help parents navigate separation, divorce, and blended family dynamics with more clarity and confidence. This conversation explores assertive communication, emotional regulation, and how to model calm, respectful dialogue for children—without oversharing adult struggles. Our experts also reframe power struggles as communication clues, offering tools to pause, listen, validate, and empower rather than react. You’ll hear guidance on setting healthy boundaries, speaking about the other parent without putting children in the middle, and why consistency, honesty, and predictability matter for kids. The episode closes with insight into building new family systems, allowing relationships to develop naturally, and defining roles clearly in blended families. If you’re looking for realistic tools and supportive guidance for co-parenting without chaos, this episode is for you. These are the top three things you will learn from this podcast episode: How to communicate more effectively without escalating conflict, including setting boundaries, regulating emotions, and modeling calm, respectful conversations for children. How to interpret power struggles as communication clues, using practical tools to pause, listen, validate, and respond in ways that build trust and emotional safety. How to support children through separation or blended family changes, by maintaining consistency, speaking respectfully about the other parent, and allowing new family relationships to develop naturally. HER+ Experts: ● Irene Gouge, Loving Lessons Sleep Solutions ● Marianne Breneman, Life and Health Coach, Mindful Health and Harmony LLC ● Anastasia Arauz, Licensed Therapist, and Educator, Parenting Coach ● Latoya Toller, Wellness Based, Certified Interior Decorator & Licensed Therapist https://www.mindfulcounselingnc.com/  https://www.mindfulhomeinteriorsnc.com/ Episode Notes and Resources: FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership  Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

Co-parenting and blended family life can feel overwhelming, for caregivers and kids alike. In this Roundtable conversation, HER+ experts explore what children truly need when navigating transitions between homes, routines, and caregivers. This episode unpacks why transitions are often the most challenging part of co-parenting, and how thoughtful planning, clear communication, and reassurance can reduce emotional stress for children. The discussion highlights the importance of helping kids feel safe, avoiding loyalty conflicts, and reminding them that adult decisions are never their fault. You’ll also hear practical guidance on creating stability through anchor routines like sleep, meals, and screen time - balancing consistency with flexibility across households. Common challenges such as differing rules, visitation conflicts, and power struggles are addressed, along with when mediation can be a helpful tool to keep children’s well-being front and center. If you’re navigating co-parenting or blended family dynamics, this episode offers compassionate insight and actionable strategies to help everyone feel more supported and grounded. Explore more about each expert featured in this episode, and connect with many other trusted professionals, through our free HER+ Provider Directory linked in the show notes. These are the top three things you will learn from this podcast episode: How to support children through transitions between homesLearn practical ways to plan transitions, communicate expectations, and reassure children so they feel safe, secure, and free from feeling responsible for adult decisions. Why routines matter—and how to keep them flexibleUnderstand how anchor routines like sleep, meals, and screen time help regulate children and create stability across households, even when each home looks a little different. How to navigate conflict and power struggles in co-parentingGain insight into distinguishing true disagreements from power struggles, improving communication, and knowing when mediation can help keep the focus on children’s well-being. HER+ Experts: ● Irene Gouge, Loving Lessons Sleep Solutions ● Marianne Breneman, Life and Health Coach, Mindful Health and Harmony LLC ● Anastasia Arauz, Licensed Therapist, and Educator, Parenting Coach ● Latoya Toller, Wellness Based, Certified Interior Decorator & Licensed Therapist https://www.mindfulcounselingnc.com/  https://www.mindfulhomeinteriorsnc.com/ Episode Notes and Resources: FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership  Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

In this season finale of Mama Needs A Moment Podcast, we continue our HER+ Expert Roundtable, with Part 2 which brings together powerful insights on what it truly means for moms to care for themselves in a world that constantly demands more. This conversation explores the importance of boundaries, personalized wellness routines, and the role of community support in helping moms navigate the many pressures of modern motherhood. Our experts highlight how understanding your physical and emotional limits can reshape your approach to self-care, why sharing stories is essential for healing, and how setting clear expectations—at home, at appointments, or in social settings—can reduce stress and create more supportive environments. We also touch on long-term wellness topics like perimenopause, insulin resistance, metabolic health, and bone strength, offering practical and sustainable strategies for thriving through every season of motherhood. As the final episode of this season, this roundtable reflects the core mission of HER Health Collective: bringing together diverse professional voices to support moms with holistic, connected care. Learn more about the experts featured in this episode through our free HER+ Provider Directory linked in the show notes. These are the top three things you will learn from this podcast episode: How setting boundaries can reduce stress and create space for real self-care. Why community and shared experiences are essential for emotional well-being. Simple, sustainable strategies to support hormones, metabolic health, and long-term wellness. You will hear from the following experts: Kerry Lett, MPH, RDN, LDN, CLC - Milestones Pediatric + Maternal Nutrition  Dr. Lindsay Mumma, Chiropractor, Triangle Chiropractic & Rehabilitation Center Kate Layman, ARNP, Certified Nurse Midwife, Mother Love Wellness Dr. Abigail DeVries, board-certified family physician & menopause society certified practitioner, Sabia Health NC Nikki Fowler, FNP-C, Essential Health Episode Notes and Resources: Kerry Lett, MPH, RDN, LDN, CLC  Milestones Pediatric + Maternal Nutrition  Dr. Lindsay Mumma,  Triangle Chiropractic & Rehabilitation Center Kate Layman  Mother Love Wellness Dr. Abigail DeVries Sabia Health NC Nikki Fowler Essential Health FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership  Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

Motherhood comes with its fair share of aches, exhaustion, and “just push through” moments — but what if the answers lie beyond quick fixes? In this HER+ Expert Roundtable, we explore how nutrition, movement, mental health, and medical care intertwine to create true, lasting wellness for moms. Our panel of HER+ Experts dives into the root causes of common mom ailments like fatigue, hormonal imbalances, digestive issues, and burnout. This powerful conversation highlights the importance of self-care, community, and systems of support that empower moms to thrive — not just survive. This episode marks the fourth and final roundtable in our 2025 Expert Series. Each roundtable brings together professionals from across disciplines to share insights, learn from one another, and offer holistic solutions for the challenges moms face every day. Explore more about each expert featured in this episode — and connect with many other trusted professionals — through our free HER+ Provider Directory linked in the show notes. These are the top three things you will learn from this podcast episode: How to address the root causes of fatigue and burnout — including the roles of nutrient deficiencies, stress, and sleep deprivation, and why these factors are often overlooked in moms’ health. The connection between hormones, movement, and mental health — and how understanding this mind-body relationship can ease symptoms of perimenopause, postpartum changes, and overall emotional strain. Why holistic care matters — and how integrating nutrition, medical support, and mindful self-care can create lasting wellness instead of short-term fixes. Kerry Lett, MPH, RDN, LDN, CLC - Milestones Pediatric + Maternal Nutrition  Dr. Lindsay Mumma, Chiropractor, Triangle Chiropractic & Rehabilitation Center Kate Layman, ARNP, Certified Nurse Midwife, Mother Love Wellness Dr. Abigail DeVries, board-certified family physician & menopause society certified practitioner, Sabia Health NC Nikki Fowler, FNP-C, Essential Health Episode Notes and Resources: Kerry Lett, MPH, RDN, LDN, CLC  Milestones Pediatric + Maternal Nutrition  Dr. Lindsay Mumma,  Triangle Chiropractic & Rehabilitation Center Kate Layman  Mother Love Wellness Dr. Abigail DeVries Sabia Health NC Nikki Fowler Essential Health FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership  Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

What if your toddler could start learning about money before they even start school? In this episode, we chat with homeschool mom and entrepreneur Shelly Young, the creator of Kids Finance Camp, a program dedicated to helping children develop financial confidence — from preschoolers to college students. Shelly shares how she introduces money concepts as early as age one through chores, storybooks, and conversations about saving and giving. She dives into practical tools like the Greenlight debit card, which helps kids learn real-world budgeting, automate savings, and even start investing. Through her personal stories and teaching experience, Shelly reveals how early lessons in money management can shape lifelong financial habits. Whether you’re raising a spender, a saver, or a little entrepreneur, this episode offers empowering strategies to help your kids build a healthy relationship with money — and a future full of financial freedom. Top three things listeners will learn:: How to Teach Financial Literacy at Every Age— From toddlers learning through chores and storybooks to teens managing debit cards, Shelly breaks down age-appropriate ways to introduce money concepts early — and make them stick. Practical Tools to Build Smart Money Habits— Listeners will discover how to use real-world tools like the Greenlight debit card to teach budgeting, saving, and giving — while helping kids understand the value of money in everyday life. The Power of Starting Early with Investing— Shelly explains how even small, consistent investments — like $100 a month — can grow significantly over time, helping parents see the long-term impact of teaching financial discipline and compound growth early on. Episode Notes and Resources: Shelly’s Books: https://www.amazon.com/stores/author/B0BG326WK4/allbooks?ingress=0&visitId=0187d821-0530-41cb-ab18-690fdfaf40e6&ccs_id=d6dcc4d6-618c-4ecb-b6da-933b42640182 Shelly’s Instagram: https://www.instagram.com/shellysyoung/ Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon. HER Circle - https://www.herhealthcollective.com/membership 

What if your clothes could help you reconnect with yourself? In this inspiring episode, we sit down with Mary-Michele Lidiffer—known as The Visibility Stylist—to explore how women can break free from the “invisibility trap” and rediscover their confidence through personal style, self-care, and joy. Michele shares her insights on why French women seem to exude effortless elegance and confidence, explaining how their cultural approach to food, body image, and pleasure differs from the American mindset. She reveals how prioritizing self-connection over perfection transforms not only how women look, but how they feel. You’ll also learn about Michele’s groundbreaking Style Finder ID system, which identifies eight style types and 32 archetypes to help women embrace their authentic style personality—without chasing trends or apologizing for their age or body. Cindi and Crissy reflect on their own experiences taking the Style Finder ID quiz, and the conversation unfolds into a powerful reminder: confidence isn’t about fitting in—it’s about showing up as your truest self. ✨ In this episode, you’ll learn: How to dress for the body and life you have right now Why French women’s approach to joy, food, and self-care leads to lasting confidence How the Style Finder ID system can help you understand and express your unique style personality It’s time to stop hiding—and start showing up fully as the woman you are today. Episode Notes and Resources: Michele’s Instagram: https://www.instagram.com/marymicheleofficial/?hl=en Take the StyleFinder Quiz: https://tinyurl.com/SFinderBP Michele’s Podcast: https://podcasts.apple.com/us/podcast/women-living-wildly-alive/id1560924181 Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon. HER Circle - https://www.herhealthcollective.com/membership

Your home should care for you. Yet so often, especially as moms and caregivers, we focus on everyone else’s comfort while our own needs quietly slip away. This episode explores how the spaces we live in can directly impact our mental and emotional well-being — and how thoughtful design can help restore balance. You’ll learn how to create wellness-centered spaces that feel calming, functional, and personal, even on a budget. We talk about the power of aligning your environment with your core values, the benefits of bringing in natural light and greenery, and how intentional design choices can help reduce stress and improve focus. You’ll also hear practical strategies for managing family clutter, fostering responsibility in teenagers, and creating systems that support emotional and physical safety at home. If you’ve ever felt like the one holding everything together while your own needs take a backseat, this conversation is a gentle reminder that your space — and your well-being — deserve care, too. Top Three Things You Will Learn In This Episode: 1. How your home environment impacts mental and emotional well-being — and why intentional design choices can help reduce stress, improve focus, and promote calm. 2. Simple, realistic ways to create wellness-centered spaces — from incorporating natural light and plants to aligning your home with your personal values and daily needs. 3. How to manage family clutter and foster responsibility — with systems and routines that support balance, emotional safety, and shared ownership of the home. Episode Notes and Resources: Latoya’s website: https://www.mindfulcounselingnc.com/ Latoya’s Wellness Based Interior Design: https://www.mindfulhomeinteriorsnc.com/ Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon. HER Circle - https://www.herhealthcollective.com/membership

Grief doesn’t pause for motherhood — and motherhood doesn’t pause for grief. 💔 In this special extended episode, Cindi and Crissy sit down with Sarah Szymanowski, a licensed clinical mental health counselor and music therapist, for a deeply moving, unhurried conversation about what it means to parent while grieving. Together, they explore the unrealistic expectation that mothers should “hold it together,” even while their hearts are breaking, and the power of showing our children what healthy grieving looks like. Sarah introduces the concept of disenfranchised grief — the kind of loss society often minimizes, like the death of a pet — and explains why acknowledging all forms of grief matters. Through personal stories and gentle wisdom, Sarah offers practical ways to keep the memory of loved ones alive — from maintaining traditions to finding comfort in everyday reminders. She also unpacks the complex emotions of anger, fear, and jealousy that can surface during grief, helping listeners understand that feeling deeply is not only okay, but essential. If you’ve ever felt the weight of loss while still needing to show up for your children, this extended conversation will remind you that healing isn’t about holding it together — it’s about holding space for love, loss, and everything in between. Top Three Things You Will Learn In This Episode: 1. Why “holding it together” can actually hold you back — and how letting your children see your grief helps them develop emotional resilience. 2. The truth about disenfranchised grief — and how unacknowledged losses (like a pet or a strained relationship) still deserve to be honored. 3. Practical ways to keep your loved one’s memory alive — through stories, traditions, and symbols that bring comfort and connection. Episode Notes and Resources: Sarah’s website: https://www.fermata-counseling.com/ Sarah’s Blog: https://www.fermata-counseling.com/blog Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon. HER Circle - https://www.herhealthcollective.com/membership