Unrefined SHE

In today's episode, Liz and Sharon sit down to chat with two incredibly special guests…. their kids! Liz’s daughter Edith and Sharon’s son Fox answer questions posed by their moms in the most endearing and humorous ways that only a pair of 4-year-olds could, including what it is they think their moms do while working, what they think a podcast is, and what they think kindergarten will be like. This sweet and fun episode is not one to be missed! *** As a reminder to our listeners, the Unrefined SHE podcast will be taking a short summer break and this will be the last episode prior to their return at the beginning of September. Be sure to subscribe to the show to be notified when they come back, and if you need to reach out at any time please don’t hesitate to contact Unrefined SHE at unrefinedwellbeing@gmail.com. CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

The to-do lists, the social media scrolling, the news feeds - our minds are constantly inundated with thoughts, images, and information. All to sift through and process day after day. It's no wonder the mental load feels so heavy to bear at times. Today’s episode is about remembering to take the time to step away from the noise. To find the space to turn it all off, and just be. Liz and Sharon discuss: The moments they recognized they needed to create "white space" for themselves.  How learning to step away and be present in the moment has helped them personally and creatively. The importance of creating transitions in our life - from work to home and vice versa. Sharon's personal experience with stepping away from social media for the past 7 weeks.  We hope you all take the time to step away this week - even if just for a moment. Give yourself permission to unwind, turn your brain off for a while, and create little pockets of peace throughout your day and your life. When we step away from the noise, we are actually able to hear ourselves much more clearly.  MENTIONED IN THIS EPISODE Wow in the World Podcast Imagined Life Podcast Little Stories for Tiny People Podcast CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

What do you really, really want and what brings you alive? Two questions that you may not have the answer to right away… and that’s okay. In today’s episode, Sharon sits down with writer, speaker, and coach for feminist creators Liz Kimball, as they discuss the importance of listening to our inner intuition (or soul direction) and why it’s okay - and even needed - to not have all the answers all the time. They discuss: Distinguishing your own personal “soul direction” or inner tuition from the cultural ideals that may have been set upon you throughout life. Recognizing that following your truth may be the right choice, but that doesn’t guarantee it will be the easy one. Accepting that it's often in-between the answers we seek in life that we really learn about and discover our true joy. This episode offers a truly powerful message about self-discovery, listening to your own voice above any other and so much more.   We would love to hear from our listeners: What brings you joy and do you find yourself taking the time to listen to your own inner intuition? Be sure to leave us a voice message letting us know by using the link below! MENTIONED IN THIS EPISODE Women Who Run with the Wolves: Myths and Stories of the Wild Woman Archetype by Clarissa Pinkola Estes TEDx Talk: Why We Need to Grieve our Childhood Dreams by Liz Kimball CONNECT WITH US  Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message MORE ABOUT GUEST LIZ KIMBALL Liz Kimball is a creativity catalyst, writer, speaker, and coach for feminist creators. The Founder of The COLLECTIVE, Liz has devoted her life to bringing more womxn-driven stories, leadership teams, and art into the world, and has been exploring the intersection of creativity, cultural change, and self-actualization for over a decade. Instagram: @lizkimball Website: lizkimball.com MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

Do you often find yourself going through a list in your mind of all the things that need to be taken care of in your household? For instance,  scheduling doctor appointments, buying more laundry detergent before it runs out or making sure the bills are paid on time? If you answered yes - you may be carrying a majority (or what can feel like all) of the mental load in your household. It’s the constant remembering of everything that can take its invisible toll, usually on one partner in a relationship more so than the other. In today’s episode, Liz and Sharon discuss that often unfair division of mental labor that can happen in a household. They discuss: Defining the mental load - Hint: it’s about more than divvying up the chore list The mental loads they’ve each carried within their own households Helpful tips to work on redistributing the mental load in your own relationships Resources to help you better communicate with your partner in an compassionate, yet effective manner. If you’ve found yourself managing the extra mental load in your household, in what ways has this affected you? Have you been able to speak to your partner about it, and how did that conversation go? Let us know by leaving a voice message using the link below! MENTIONED IN THIS EPISODE Brené Brown with Drs. John and Julie Gottman What Makes Love Last - Unlocking Us Podcast Episode The Four Horsemen: Criticism, Contempt, Defensiveness, and Stonewalling CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message  MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

What does taking care of yourself look like? The answer: it depends. For one person, this can mean caring for the health of their body,  while for someone else, it may be taking care of their mental and emotional well-being. Or maybe it’s a combination of the two. No matter what self-care looks like - it’s something we all need. Today’s episode focuses on some of the ways in which Liz & Sharon have been taking care of themselves recently in health, business and in life. They discuss: What self-care looks like for each of them right now, in their current stages of life. Why having a business coach (or someone with an outside perspective) can be key to being an entrepreneur. The emotional and mental shifts that can be a part of our relationship with food and the health of our bodies as it relates to that relationship. Learning how to listen to our body and honor what it’s saying - for both the health of our body and our mental well-being. The interesting insights learned from a recent tarot card pull - including one for listeners specifically! What are some of the ways that you practice self-care? We would love to know what that looks like for you currently. Be sure to leave a message by using the link below! MENTIONED IN THIS EPISODE The Wild Unknown Tarot Deck & Guidebook CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

Sitting down to discuss all things perimenopause, Sharon is joined by board-certified Gynocologist Dr. Joy 'El Ballard in today's episode. They discuss a wide range of topics including:    Defining perimenopause: What exactly is happening and why?  Specific actions you can take to help ease symptoms and prepare your body for the perimenopause transition At what age perimenopause can begin (generally) and how long it can last  Opening up the conversation about the vagina during this time and what we can do to ensure its health (plus symptoms to be aware of!)  If you are ever going to experience perimenopause, currently are, or know someone who is - you won't want to miss any of this enlightening and informative conversation.  MENTIONED IN THIS EPISODE Loving Me, Myself, & Her: Through Perimenopause & Beyond by Dr. Joy 'El Ballard  CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message MORE ABOUT GUEST DR. JOY 'EL BALLARD Dr. Joy 'El Ballard is a board-certified Obstetrician, Gynecologist, and perimenopause health coach who encourages women to take a proactive approach to their health.  She is deeply passionate about educating and empowering women to initiate and maintain a healthy lifestyle- especially while aging. She aims to provide a platform for women in the community to become educated and invigorated about facing different aspects of their health.  She received her Bachelor of Science in Psychology from Syracuse University and then obtained her medical degree from the State University of New York at Buffalo. She completed her residency training in Obstetrics & Gynecology at Sinai Hospital of Baltimore and has been a practicing OB/GYN physician for 13 years in Annapolis, MD. Website: drjoyel.com Instagram: @drjoyel Facebook: Dr. Joy 'El Ballard Podcast: Midlife-ish: Slay Menopause through Mindful Living MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

Liz and Sharon celebrate the 100th episode of Unrefined SHE while reflecting on the beginning of the podcast, the last year and a half, and their paths toward finding joy in life and what exactly that means.  They dive deeper into:   Adjusting to a new "normal" as the world slowly opens back up How joy can look different now compared to pre-pandemic life  Why looking for joy in the small moments is so important for the discovery of your passion in business and in life  We would love to hear from you as well - what does joy look like in your life? Does it look different than before the pandemic? Please be sure to leave a voice message by using the link below!  MENTIONED IN THIS EPISODE Brene Brown with Priya Parker Podcast Episode: A Meeting Makeover CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

Entrepreneurship is a roller coaster ride - everyone who has been on the journey knows that well. Filled with ups and downs, twists and turns, and surprises around every corner, it can certainly be an uphill battle to get to the pinnacle at the top (this will also look different for everyone).  What’s often presented online are those “pinnacle moments” of entrepreneurship - a highlight reel of the successes - and not so much of the hard days. It’s messages of reaching $10K+ months, images of sitting on the beach with a laptop on hand, and always being available for your family and friends.  The truth is though, it’s the hard days and moments of uncertainty that the trail to success is littered with. And we don’t often get to see those moments- the behind-the-scenes struggles that it also takes right along with the successes, for those entrepreneur goals to be met.  Today’s episode is about the good and bad that comes with being an entrepreneur, as Liz and Sharon discuss their own personal entrepreneur journeys - including some vulnerable moments that have made them question the path they were on, the red flags they look for to avoid burnout (so important in entrepreneurship!), and why it is essential for their businesses to be aligned with their values both personally and professionally. If you’ve ever been an entrepreneur, or maybe one day want to be - this episode is for you. MENTIONED IN THIS EPISODE Unrefined SHE episode, Empowered Weightloss with Lucia Hawley CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message  MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

“If your period was your lover, what would it say about your relationship?” - Berrion Berry So much of what we understand about our menstrual cycle is based on science- but in today’s episode we learn how looking at the synergy of spirituality and where that meets science, is ultimately how we can come to a deeper understanding of our menstrual health, our bodies and our own mindsets (and yes- relationship) when it comes to our periods. Sharon sits down with Berrion Berry, a Menstrual Health Educator, and Certified Integrative Health Practitioner, as they discuss: How period pain is often a symptom - not a cause - and how we can use that knowledge to reverse engineer our way to the actual root cause for true and proper healing. Why mindset is so important when it comes to healing and our overall menstrual health - and how a negative mindset can often manifest itself into having worse period pains. How the stigmas and societal conditioning surrounding menstruation have led to a serious disconnect from our bodies and what we can do about it.  If you’ve ever had a negative relationship with your period or you just want to learn how to understand your period, your body, and the cycle it goes through on a deeper level - this episode is for you!  MENTIONED IN THIS EPISODE Instagram post mentioned by Berrion - Healing and going in circles  Hormone Repair Manual: Every Woman's Guide to Healthy Hormones After 40 by Lara Briden, MD CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message MORE ABOUT GUEST BERRION BERRY Berrion Berry is a Menstrual Health Educator, Certified Integrative Health Practitioner & the Creator of Optimize Your Flo. She helps modern women have simple & uncomplicated periods, period. From hormone balancing to cycle syncing, to mood-enhancing and self-healing, Berrion covers it all and is excited to help you have your best period yet. Instagram: @berrionlberry Program: Optimize Your Flo Podcast: Flow with Berrion Berry  MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

At what age do you stop being relevant?  Is it when you're 35? Or 45 maybe? According to society's standards, being "relevant" is something bestowed upon the youth - falling away from each of us little by little each passing year.  But what does it mean to be relevant to society anyways? Who is setting these standards, and the biggest question of all - why are we listening to them?  In today's episode, Liz and Sharon discuss aging - the transitions that we go through in life, particularly into our elder years, how these transitions can sometimes make us feel less worthy in the eyes of society (we can also feel this as we transition from "maiden to mother"), and why shifting our perspective is all we need to realize that society has it all wrong.  We have to remember that giving into the pressure to grasp onto our youth for as long as possible ultimately only makes us unprepared for the inevitability of the years that come after.  Also mentioned in this episode:  The pressure of having the perfect Mother's Day  "If they whine, we wine" - why the narrative of needing alcohol to survive motherhood can actually be harmful and how it highlights the bigger picture of a lack of support systems  As always, we would love to hear from you! Be sure to leave a message using the link below to join the conversation.  MENTIONED IN THIS EPISODE Unrefined SHE Jess Adams episode, The Age of the Queen  Paleo Valley (Don't forget to use discount code UnrefinedSHE for 15% off your order!) CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message  MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

Did you know that the hormonal transition between having periods and when your period stops can last anywhere from 4 months to 12 years?! Did you know that there even was is a transitional phase that occurred prior to menopause?   While many have heard of menopause, they may not know a lot about it - even less so about perimenopause.  The two phases in a woman's life can often be portrayed as less than ideal - but in today's episode, you'll discover why they can actually be beautifully transformative phases of power and stepping into who you truly are.   Sharon sits down with Jess Adams, a Wellness Health Coach who specializes in perimenopause and menopause, and they take a deep dive into the following plus so much more:  They discuss:  The physiological and psychological changes a woman goes through. How our fear and stress of getting older can actually make our symptoms worse - and what we can do in our day-to-day lives to help combat our stress and anxiety. How to effectively prepare your body and mind for these transformative years - and why that needs to include looking after the health of your heart, your brain, and your bones.  A truly educational and eye-opening episode you won't want to miss! MENTIONED IN THIS EPISODE 2021 Moon Glow Guide Stardust App CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message MORE ABOUT GUEST JESS ADAMS Jess Adams is a Women's Health Coach, Peri- to Postmenopause Wellness Specialist, and Menopause Yoga Teacher. She helps moms in perimenopause feel strong, energized, and at ease through her health coaching, 90-day online group program, and Women's Wellbeing Yoga. Her mission is to help moms who feel unprepared and overwhelmed by perimenopause - feel strong, energized, and at ease in themselves once more. She helps them understand the psychological and physiological changes while supercharging their nutrition, movement, and lifestyle so that they have a clear roadmap for their emotional, physical and hormonal health through menopause. Instagram: @jessadamswellness Facebook: Jess Adams Wellness Website: www.jessadamswellness.com MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

Catch up with Liz and Sharon in their most recent Coffee Chat! Having both recently received their COVID vaccinations their discussion touches on:  Their personal experiences with the vaccination - whether they experienced any symptoms, and the reasons behind their decision to get the vaccine.  The research being conducted with pregnant women who received the vaccine and have since given birth.  Passing on antibodies to children (Breastmilk pudding anyone?)   Their plans now that they are vaccinated (Roadtrip to CO?!)    That and more (also mentioned: an unfortunate gardening accident and questioning Wyoming's existence). As usual, it's filled with laughter, life, and of course- coffee. Don't miss this most recent episode and as always be sure to join in on the conversation by leaving a voice message (link below!).   MENTIONED IN THIS EPISODE Sharon's conversation with Dr. Jeff Turre  The Whole View- Dr. Sarah Ballantynes Podcast discussing COVID-19 Vaccines The Gifts of Imperfection by Brene Brown CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message  MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

In today’s episode, Liz sits down with Nutritional Therapy Practitioner and certified doula, Nina-Marie Rueda, as they discuss all things postpartum support- specifically what that can and should look like, how nutrients play a vital role in supporting our recovery, and the specific examples of what pregnant people can do now to prepare for a better postpartum experience. Listen in as they provide:  Examples of what’s common, but maybe not normal in the postpartum experience and how our nutrition specifically supports our recovery   Specific foods and meals for postpartum  The benefits of learning about and being able to offer nutrition support to postpartum clients as current and aspiring postpartum doulas  For anyone who will be experiencing postpartum, is currently in postpartum, or will be helping someone through postpartum, it's an episode you won't want to miss!   MENTIONED IN THIS EPISODE Motherfood by Hilary Jacobson The Postnatal Depletion Cure by Dr. Oscar Serrallach CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message MORE ABOUT GUEST NINA-MARIE Nina-Marie is a certified Functional Nutritional Therapy Practitioner, Restorative Wellness Practitioner, and certified labor doula, postpartum doula, and lactation educator. Her passion lies in postpartum care, specifically as a private chef where she can utilize her functional nutrition training in order to help postpartum mothers recover from pregnancy and labor and delivery, as well as to support breastfeeding and milk production. By cooking delicious, nutrient-dense meals, mothers can refrain from expending their energy on preparing meals and utilize all of their energy on feeling good again while resting and bonding with their baby. Nina-Marie has also created Doula Nutrition Academy™ in response to the many questions she has received from doulas regarding nutrition, cooking, and perinatal health, and is now enrolling and certifying students as Perinatal Nutrition Educators. Instagram: @mamawheel or @doulanutritionacademy  Website: www.mamawheel.org MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

For far too long now, humans have had a real and negative impact on the environment- the severity of which we are bearing witness to through examples such as climate change, contamination of our oceans with plastics, and soil erosion. The good news is, there is something we can do to help. In today’s episode, Sharon sits down with environmental advocate, Elana Jadallah, as they discuss the ways that we can give back to the environment - not just take from it - and the ripple effects our actions can lead to. They discuss such topics as: Sustainable versus regenerative systems and the key difference between the two. How to shift our mindsets away from the mentality that new is good and old is bad- and viewing everything as a resource instead. The simple first steps to take when starting a regenerative lifestyle and how to recognize the impacts we make as individuals as our avenue towards change. So the question is this: What impact do you have and how can that be a more positive one than a negative one? The truth is, we ALL have an impact on the environment. When we consciously make the effort to remember this, we can work towards healing and giving back to something that continues to give us so much. MENTIONED IN THIS EPISODE Free sustainable living starter guide  Kiss the Ground film  Elanaloo Preset Collection for images  CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message MORE ABOUT GUEST ELANA JADALLAH Elana Jadallah is a photographer, educator, strategist, and environmental advocate based on the Big Island of Hawai'i and the coast of Main. As the founder of Elanaloo.com, a site dedicated to sharing regenerative and sustainable concepts for life and business, she and her partner Aaron Haynes work with conscious companies, providing brand photography, business consulting, mindful travel guides, and other digital resources. She's shaped her platform around creating positive changes for the planet while encouraging others to create a life they're proud of and inspired by each day.  Website: Elanaloo.com Instagram: @elanaloo MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

The world can feel heavy. The past year has inflicted a weight so heavy on our collective shoulders that it can feel unbearable at times. While the trauma caused by issues such as Covid and its long-term effects, racism, and the continual mass shootings in our country, is not something that can be healed overnight- it’s always good to remember that we do not have to sit with our feelings in silence. Conversations remind us that the burdens we feel are not ours alone to bear. Today’s episode is a conversation about some of those heavier recent events- along with some lighter topics as well (hello peanut butter and pickle sandwiches)- in which Liz and Sharon discuss their thoughts and even some actionable steps we can all take in the moments when we may feel unsure of what we can do but know have to do something. If you’ve been feeling that extra weight lately- we encourage you to have your own conversations as well with friends, family, a therapist, or a combination of all three. The world is heavy, yes- but thank goodness it does not have to be carried alone. MENTIONED IN THIS EPISODE Moms Demand Action Everytown for Gun Safety Demand Action App Better Help Therapy CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

The Chakra System. It might be something you’ve heard before but you’ve been unsure of what it is exactly. It may have piqued your curiosity and you would like to learn more but have been unsure of where to begin. Or maybe you’ve never even heard of it before in your life. If any of the above applies, this is an episode you definitely won’t want to miss. Liz sits down with Naomi Levine, an energy and empowerment coach who specializes in using the Chakra System. In today's episode, you will learn about: What the Chakra System is and how we can use the energy centers in our body to help us understand ourselves. What mindset and subconscious tools like NLP and EFT are, and how they are used in conjunction with the Chakra System. Examples of different energy centers and how they help illuminate and bring awareness to something such as anxiety or imposter syndrome and how to use this awareness to rebalance our energy, grow and heal.  MENTIONED IN THIS EPISODE Naomi's Instagram: @namaslaywithnams Slay & Shine Society CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message MORE ABOUT GUEST NAOMI LEVINE As a life & success coach, practitioner of NLP, T.I.M.E. Techniques, EFT, Hypnotherapy, and Integrative Alchemy, and a certified Nutrition Mindset Mentor, Naomi supports womxn who are ready to show up as the best version of themselves - in their bodies, in the careers, in their relationships - and create their dream lives that feel aligned AF and bring them joy & abundance. She specializes in using the Chakra system as an intuitive guide to help her clients gain confidence, clarity, embrace their inner badass goddesses- and thrive in healthy, mindful ways. Instagram: @namaslaywithnams Website: www.namaslayandshine.com MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

In today’s episode, Sharon sits down with ethical fashion activist Benita Robledo as they discuss: The intersection of parenting and sustainability- and why it’s important to find a balance between the two that is right for you and your family. Acknowledging the responsibility we each have as individual consumers while also recognizing the need to hold corporations accountable. Why it’s important to not get burnt out by the sustainability choices you make for yourself and your life. Making ethically sound and sustainable choices doesn’t mean having to make drastic changes all at once- especially when in conjunction with parenting. Remember to give yourself the grace to make sustainability sustainable for you.  MENTIONED IN THIS EPISODE Out of Darkness written by Ashley Hope Pérez, narrated by Benita Robledo and Lincoln Hoppe Overdressed by Elizabeth L. Cline The Twilight of the Ethical Consumer by Elizabeth L. Cline CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message MORE ABOUT GUEST BENITA ROBLEDO Benita Robledo is an ethical fashion activist, writer, and speaker. Her work has been featured in magazines across the world, international news outlets, and podcasts. She’s also translated her digital activism into the real world by opening an ethical pop-up shop in Williamsburg, Brooklyn. As a new mother, she’s currently working with various ethical designers to create fashion-forward ethical fashion for moms. Instagram: @benita_robledo MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

It’s time for another coffee chat with Liz & Sharon - grab your favorite hot beverage, put your feet up, and listen in as Liz and Sharon discuss their thoughts on the most recent Unrefined SHE interviews and answer listener questions! As usual, the conversation covers a variety of topics ranging from their most memorable meals, how they each met their partners, their thoughts on intuitive fasting, and more! Don’t forget to join the conversation yourself by leaving a voice message or reach out at any time by connecting via the Unrefined SHE Instagram account. Enjoy!  MENTIONED IN THIS EPISODE 2021 Moon Glow Guide 4Rhythms Masterclass: Glow x Ohana Badass Birthers Club Stardust App Read Your Body App Unladylike Podcast episode with Jessamyn Stanley Unrefined SHE episode, Empowered Weightloss with Lucia Hawley Unrefined SHE episode, Yoga as Rebellion with Saisha Lacon CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message  MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

Do you know the story behind where your clothing comes from?  In today's episode, Sharon sits down with mother-daughter duo Mary and Emma Kingsley of Lady Farmer to discuss all things sustainability and fashion including:  Why it's important to inform ourselves about how our clothes are being made, what they are made from, and the real impact these answers can have on our bodies, our environment, and our world. How we can approach sustainability in all areas of our lives- not just fashion but also with our food, our homes, and the everyday products we use.   What people need to look for when integrating sustainability into their lifestyle.   Sustainable living is a movement toward more transparency and intentionality. It's also a process. You can always start by making small everyday decisions that will ultimately lead to a better tomorrow for us all.  MENTIONED IN THIS EPISODE The Hands-On Home: A Seasonal Guide to Cooking, Preserving & Natural Homekeeping by Erica Strauss The True Cost documentary  The Lady Farmer Guide to Slow Living: Cultivating Sustainable Simplicity Close to Home by Mary Kingsley CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message MORE ABOUT LADY FARMER Founded in 2016, Lady Farmer was formed in response to the growing movement of women who identify with nature and its cycles, simple comforts, tradition, and sustainability. Mother-daughter duo Mary & Emma Kingsley joined forces when they realized they shared a need for more ethically produced and sustainable clothes that fit their lifestyle. Today, Lady Farmer continues to cultivate a community for those seeking independence from existing food and fashion systems that are harmful to the planet and its people. They offer functional, fashionable, sustainable clothing and products for the intentional lifestyle, and we are a resource for the modern woman of all ages who yearns for a simpler way of life. Website: www.ladyfarmer.com IG: @weareladyfarmer Podcast: The Good Dirt  MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

We’re saying no to diet culture and yes to losing weight from an empowered, loving place. In today’s episode, Liz sits down with functional nutritional therapy practitioner and women’s health expert Lucia Hawley to talk about: The mindset shifts we can work on to love our bodies and how we show up to support them. Why it’s important to understand the reasons why we’re wanting to lose weight, determine how much of that is influenced by outside factors, and how to shift our focus inward to make long-lasting changes. How we can start to uncover the internal beliefs that may be influencing our current habits. Remember, maybe the greatest gift you can give to yourself if you're on your own weight loss journey is, as Liz states, to "love yourself down the scale." Losing weight doesn't have to be, and should not be, a miserable experience. Enjoy the process, enjoy your body, and ultimately- enjoy your life.  MENTIONED IN THIS EPISODE  For some of Lucia's past recipes, check out her blog essentialomnivore.com CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message MORE ABOUT GUEST LUCIA HAWLEY Lucia Hawley is a functional nutritional therapy practitioner and women's health expert with a master's degree in social work, clinical mental health. She has a vision of the world where women unapologetically tend to their own needs from a place of love, not guilt, ultimately making the world a more healing space for generations to come. Lucia works with therapists, coaches, and professional women in related fields who have burnt out trying #allthediets... and she helps them lose 20+ lbs without restrictive dieting and with loving, liberatory principles at .5 - 2 lbs/week. She is also the host of the Devoured Podcast, her weekly show which offers free coaching and client success stories. When she isn't serving her community with her Devoured Podcast or coaching clients with her Lean + Liberated method, Lucia enjoys getting outside into nature with her partner and spunky dog in the Pacific Northwest. TikTok: @coachluciahawley Website: www.luciahawley.com Facebook: facebook.com/lucia.hawley The Devoured Podcast MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

What do podcasts, periods, and the pandemic all have in common? Nothing really. But they ARE all topics discussed in today’s episode as Liz and Sharon sit down for a coffee chat brimming with a variety of topics you won’t want to miss, including: Some of their favorite morning podcasts to start the day with. The benefits of tracking period cycles. Their relationship with food and how this has changed throughout the course of the pandemic. The stress of the day-to-day “hamster wheel” so many of us feel stuck on during these times, how this can impact our closest relationships with our partners and family, and some tips they've learned to help.  So sit back, relax and enjoy this latest conversation among friends. And as always, if you would like to join the conversation yourself, feel free to reach out at any time via the links below! MENTIONED IN THIS EPISODE The Daily Podcast NPR's Up First Podcast The Daily Show with Trevor Noah Brené Brown's Podcast, Unlocking Us episode with Drs. John and Julie Gottman on "What Makes Love Last."  CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message  MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

Hitting the wall of pandemic fatigue and watching our community weather snowpacalypse in Texas has led us to the decision to postpone our upcoming retreat. We'll pick a weekend in April and would love for you to join us then! In the meantime, if you have the funds, please direct them to support our community in Texas.  Mutual Aid Funds on Venmo @feedthepeopledallas @mutualaidHOU @austinmutualaid @pmgmutualaid @trinitymutualaid Habitat Texas    Feeding Texas Take care of each other! xo Liz & Sharon

Content Warning: This episode covers assault, loss, and trauma.  There are experiences throughout our life that can cause us to want to remove ourselves from our bodies. Experiences that make it feel as if inhabiting our own bodies is not safe- making us get accustomed to living outside of ourselves. In today’s episode, Sharon sits down with acupuncturist and wellness specialist Drea Miller as they discuss: How to recognize that you are not connected with your own body and what that means.  How your body can bring attention to past traumas that have not been dealt with in healthy ways (if at all)- and how that information can be used to understand the disconnect within yourself to begin the journey towards feeling safe and connected to your body again. The use of psychedelics for various therapeutic purposes to help unwind parts of the brain that make us feel disconnected and the extensive research being completed on that subject.  MENTIONED IN THIS EPISODE Registration for the Unrefined SHE virtual retreat on February 27th Drea's website: www.starseedacupunk.com CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message MORE ABOUT GUEST DREA MILLER Drea is a South Korean-born acupuncturist practicing in Rapid City, South Dakota.  She received her Masters degree in East Asian Medicine from the AOMA Graduate School of Integrative Medicine in 2011, completed training and certification as an Asian bodywork therapist in 2010, is nationally board certified in acupuncture and East Asian Medicine by the NCCAOM, is a licensed acupuncturist and advanced Esoteric Acupuncture practitioner. Her unique approach to acupuncture and wellness blends traditional acupuncture and East Asian Medicine with sacred geometry, ageless wisdom teachings, and modern science.  Her areas of focus include mental health and trauma, women’s health, autoimmune challenges, spiritual health, sexual health, and wellness. She helps facilitate the body’s innate healing response to guide clients toward a life of optimal wellness. As a mom of two children, she is passionate about growing healthy humans by caring for our planet, healing our traumas, and allowing ourselves to be present in the flow of life.  She believes everything matters, and that mindfulness and compassion have the power to change the world. MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

Do you listen to your intuition? Many of us try to listen to our gut instinct when it comes to big decisions in our lives- but do you listen to your gut (pun intended) when it comes to your health as well? In today’s episode, Liz and Sharon sit down to discuss the importance of listening to our bodies and following our intuition when it comes to our individual and unique health needs.  They discuss:    How to use your B.R.A.I.N. (Benefits, Alternatives, Intuition and what would happen if you did Nothing?) after a medical diagnosis. Making sure you’re listening to your body- and equally important- making sure your practitioner is listening to you. Why it can be important to seek out multiple opinions when it comes to your health. The benefits of functional medicine as an alternative approach.  MENTIONED IN THIS EPISODE Registration for the Unrefined SHE virtual retreat on Saturday, February 27th.   CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message  MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

In today’s episode, Liz and Sharon sit down with podcast host and aspiring life coach, Candyce Shuford, as they discuss what it means to step into our power, how important it is to remember (or maybe discover for the first time) what our true passions in life are and why it’s important to utilize the ability of self-reflection to hone in on our strengths AND our weaknesses. Because it’s only after we see and recognize ourselves as the whole, imperfectly perfect humans that we are, that our true expressions of joy and passion can come forward to shine. MENTIONED IN THIS EPISODE Registration for the Unrefined SHE virtual retreat on Feb. 27th  Milk and Honey by Rupi Kaur Dan Johnston's Website: dreamsaroundtheworld.com MUD/WTR- Candyce's affiliate link  Get Hype Playlist  The Enneagram Personality Test Myers-Briggs Personality Test CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message MORE ABOUT GUEST CANDYCE SHUFORD Candyce is a Montessori teacher, podcast host, and aspiring life coach. She uses her experience as an ENFP, Enneagram 3, and highly sensitive person with ADHD to motivate others. Candyce helps others reframe neurological diversity and find their superpowers through self-awareness, growth, and development. Instagram: p.a.v.e._podcast Patreon: Pave the Way to You Youtube  P.A.V.E. Podcast MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

Representation matters - and for far too long yoga has been lacking in just that. Often portrayed online and in the media, by only one demographic of people (i.e. skinny, white women), yoga teacher Saisha Lacon is here to prove that it’s not just for everyone- it’s for every BODY as well. In today’s episode, Sharon sits down with Saisha as they discuss: The inspiration behind Saisha’s brand, Thick Thigh Yoga, and why representation matters. How the teachings from yoga can apply to everyday life and how Saisha has even been able to incorporate it with her high school math students. The reason why the people who think they are bad at yoga are the ones who should be doing it the most. The easiest ways to start if you’ve never done it before and how it can be way less expensive (or free in some cases!) than you may think. If you’ve ever been hesitant to practice yoga in the past, not sure if it was right for you because of your shape, size, or ability- we would encourage you to try it. Yoga is not for only one type of person and it is definitely not for just one type of body. It never has been and it never will be. As Saisha says, “Believe in yourself enough to start... believe that you are worth it, that it is worth your time to reflect on yourself. Take that time for yourself.” We couldn’t agree more. MENTIONED IN THIS EPISODE Registration for the Unrefined SHE Virtual retreat on February 27th Thick Thigh Yoga Merch CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community  Leave us a voice message MORE ABOUT GUEST SAISHA LACON Saisha is a New York City yoga teacher known for her playful and accessible teaching style. She is proud to represent a population that is often missed under #yoga. Yogis of all shades, shapes, and sizes are welcome in her class. Saisha’s goal is to share her love for yoga and its ability to strengthen, heal and relieve stress. She truly believes and lives to represent that yoga is for every body. Instagram: @thickthighyoga Facebook: Thick Thigh Yoga Website: www.thickthighyoga.com MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of GlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

You asked- they answered! In today’s episode, Liz and Sharon sit down to answer listener questions. Some of our favorites include: What is the first thing they want to do post-COVID? What future occupations did they see for themselves when they were in their 20’s? What is it about the Enneagram personality test they like so much? What is their take on Cannabis? What are they most excited about teaching their children and what are they the most scared of teaching them? Those answers and more- get to know Liz and Sharon as they dive into your questions. Like sitting down for a conversation with a friend, they chat about a variety of topics you won’t want to miss! (And yes- you will get the answer to the most important question of them all- what WOULD they choose when given the choice between bacon or cake??). MENTIONED IN THIS EPISODE Matthew Walker Teaches the Science of Better Sleep | Masterclass Why We Sleep - Unlocking the Power of Sleep and Dreams by Matthew Walker The Enneagram Personality Test Early registration for the Unrefined SHE  Virtual retreat on February 27th  CONNECT WITH US  Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community Leave us a voice message MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom, and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

Exhaustion. All parents feel this from time to time and in varying degrees. But what is it called if you feel tired all the time, seemingly with no end in sight? What is it called when you feel beyond exhaustion itself- not just in a physical manner but emotionally as well? Burnout. In this week’s episode, Liz talks to nutritional therapy practitioner and certified pre and postnatal fitness coach, Katie Harrell, all about burnout- what it is exactly, and what we can do about it.  TOPICS INCLUDE:  How to distinguish between burnout and normal parent exhaustion. Actual signs of burnout that you may think are unrelated. Why it can be so hard for parents to admit when they need help. Ways to combat burnout and the self-care tips everyone needs to be doing. We will all have those days when the hours are long and even the coffee isn’t helping- but it’s important to be able to recognize when the level of exhaustion has become too much and the stress feels insurmountable. Recognizing- and acknowledging- this feeling is the first step in managing burnout and hopefully finding ways to avoid it in the future. MENTIONED IN THIS EPISODE Katie's FREE 70+ page Crushing Motherhood guide   Nourished + Natural Program CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community Leave us a voice message MORE ABOUT GUEST KATIE HARRELL Katie Harrell is a functional nutritional therapy practitioner and certified pre and post-natal fitness coach and helps moms feel their absolute best through intuitive nutrition and movement coaching. She constantly sees clients and friends (and herself) struggle with mom burnout like feeling drained, empty, and just trying to make it through the day. She is now on a mission to help moms thrive and finally feel like the rockstars they truly are. She’s the mom of a spunky eight-month-old daughter and lives with her partner in Southern California. Instagram: @katie.harrell Website: coachkatieharrell.com MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

In the first episode of 2021, Liz and Sharon are “unpacking the should,” and diving into the pressures we face from society, those around us, and even from ourselves on everything we are made to feel we “should” (or should not) be doing with our time and lives. “You should lose the baby weight.” “You should be focused on your family and not your career.” “I shouldn’t be resting right now when there’s so much to do…” What happens if we let go of the pressure to always feel the need to conform to all of the “shoulds” in life, step away from the guilt and listen to our own intuition instead? WE DIVE INTO:  Managing the guilt that often comes with the word should. How to get yourself out of the should spirals How to deal with the shoulds - What is your intuition telling you? Remember, only you can ultimately decide what feels right for your life. No matter how many "shoulds" and "should nots" are thrown your way.  Try not to should on yourself - and don't put shoulds on to others either.  MENTIONED IN THIS EPISODE The Other Wes Moore: One Name, Two Fates written by Wes Moore   Badass Birther Club launching next week! Stay tuned for more details and links.  Early registration for the Unrefined SHE  Virtual retreat on February 27th can be found HERE.  CONNECT WITH US Follow the Unrefined SHE Instagram Join our Unrefined SHE Patreon Community Leave us a voice message MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom, and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness, and lives in Oregon with her 3 dogs, 2 cats, amazing partner, and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

It’s time for the calls of "New Year, New You"!  Promises (set for you by others) that you can diet away your body or gain millions in a year are flooding your inbox or social feed. If you are already finding yourself falling into the downward spiral of New Year New You, this episode is for you. We call bullshit on New Year New You and instead give actionable ways to set goals (or not) that are attainable and long term. We talk about ways to support the body, mind and being to attain the BHAG (big hairy audacious goals) for the year and the importance of your autonomy in deciding your goals. We hope this conversation helps you find ways to set attainable goals if you want and support yourself in the process. MENTIONED IN THIS EPISODE Become a beta tester for Liz’s Badass Birthers Club! Limited enrollment space so register here CONNECT WITH US  Follow the Unrefined SHE Instagram  Join our Unrefined SHE Patreon Community  Leave us a voice message  MORE ABOUT YOUR HOSTS: Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos.  Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. This episode is brought to you by Rock n Roots Farm. Beyond organic CBD & herbal products grown and made for you.

Merry Merry and Happy Happy from Liz & Sharon!  Today's minisode is here to wish you a happy holiday season and new year, and share what's cooking in our holiday kitchens while we take a little break this week!  We'll be back with a full episode next week to talk all about the New Year and New Bullshit (or same bullshit?)!  Happy Holidays! 

Today, Liz sits down with the brilliant Tracey Biebel today to discuss the big feelings around this weird holiday season and how to process grief and disappointment. Be prepared to breathe a huge sigh of relief as Tracey offers brilliant ways to emotionally simplify, declutter, set healthy boundaries and lead with empathy through this season.   We dive into:  Nurturing relationships when you don't have the opportunity to miss each other Handling disappointment in a healthy way, with both parents and kids  Empathizing, normalizing, and building resilience with kiddos  Why you should care about 20% less  Mentioned in this episode  Episode 12 Parenting with Empathy Co-dependent No More More about Tracey Tracey has a passion for helping people find the joy in the life they are living. Helping people connect with their children, partners, family members, friends, and themselves in new and more fulfilling ways is her goal as a therapist. She is both a biological and adoptive mom, so,  she lives this life too. She knows firsthand the everyday challenges families face.  She brings both my decades of professional experience, as well as the empathy she gains from her personal life, to her work. Connect with Tracey at traceybiebel.com About Liz & Sharon Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. Connect with us: @lizwinterswellness Lizwinterswellness.com @the.glow.emporium theglowemporium.com Today's Episode is brought to you by... Rock'n Roots Farm! Rock n Roots is a family run farm and herbal medicine brand dedicated to regenerative agriculture and beyond organic growing practices.  They create the highest quality CBD and herbal products to meet every budget. Looking for a sustainable gift this holiday season? Spread a little CBD love. We are giving CBD to clients, family and friends this year because it’s really the perfect gift for just about anyone, with price points to fit all budgets. We love Rock n Roots and we know you will too. Shop their CBD and herbal products at www.rocknrootsfarm.com and select UnrefinedSHE from the drop down menu as your affiliate at check out.

As we settle into winter it can be a struggle to nurture the body and soul during this time of year. Especially in #2020. On today’s episode, Liz and Sharon dish the ways they keep it simply cozy and embrace the season through Hygge and some other things they can more easily pronounce. Sharon touches on some traditions she is bringing into her family culture and Liz drops some knowledge on supporting the body through the seasonal transition. Grab a warm beverage, a cozy blanket and snuggle up for this episode. Mentioned in this episode: Clare Paint Sharon’s Gua Sha Tutorial on Instagram About Liz & Sharon Liz (she/her)  is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with her 3 dogs, 2 cats, amazing partner and kiddos. Sharon (she/her) is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. Connect with us: Liz @lizwinterswellness Lizwinterswellness.com Sharon @the.glow.emporium theglowemporium.com unrefinedwellbeing@gmail.com Today's Episode is brought to you by... Rock'n Roots Farm! Rock n Roots is a family run farm and herbal medicine brand dedicated to regenerative agriculture and beyond organic growing practices.  They create the highest quality CBD and herbal products to meet every budget. Looking for a sustainable gift this holiday season? Spread a little CBD love. We are giving CBD to clients, family and friends this year because it’s really the perfect gift for just about anyone, with price points to fit all budgets. We love Rock n Roots and we know you will too. Shop their CBD and herbal products at www.rocknrootsfarm.com and select UnrefinedSHE from the drop down menu as your affiliate at check out. Primally Pure! Sharon and Liz are so excited to partner with the fabulous folks at Primally Pure. Liz is obsessed with their non-toxic deodorant (lemongrass for life!) and Sharon swears by their body butter to get through the dry Colorado winters. Of course, these products are high-quality, made with ingredients you can actually pronounce and are safe for all. Right now listeners can get 10% off their first purchase with Primally Pure with code: UNREFINED10

Is your body trying to tell you something?  When something is out of balance, your body doesn't just shoot you a text or leave you a passive aggressive note on the fridge to do the damn dishes, it sends you symptoms: fatigue, acne, indigestion, etc.

Happy Thanksgiving y'all! This year the holidays look and feel a lot different. Like many folks, we are coming to terms with what it means to celebrate Thanksgiving, how it differs from what we were we were taught as kids, and how our privilege has set us up to be #blessed.  In today's episode, we discuss the Thanksgiving myth, break down the narcotic of nostalgia around the holidays, and talk about the balance between #blessed vs. gratitude and consumerism vs. abundance. However you choose to spend your Thursday, we are grateful for you, our unrefined community and hope you have a safe holiday. Mentioned in this episode: Liz's Spicy Pumpkin Chili  Sharon's Pumpkin Bread Ep. 68 "At Least" and other shit not to say after Pregnancy Loss The Myths of the Thanksgiving Story & the Lasting Damage they Imbue Native American Heritage Day First People's Fund More about Liz & Sharon Liz is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with my 3 dogs, 2 cats, amazing partner and kiddos. Sharon is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. Let's Connect @lizwinterswellness lizwinterswellness.com @the.glow.emporium theglowemporium.com unrefinedwellbeing@gmail.com This week's episode is brought to you by...  Rock'n Roots Farm! Rock n Roots is a family run farm and herbal medicine brand dedicated to regenerative agriculture and beyond organic growing practices.  They create the highest quality CBD and herbal products to meet every budget. Looking for a sustainable gift this holiday season? Spread a little CBD love. We are giving CBD to clients, family and friends this year because it’s really the perfect gift for just about anyone, with price points to fit all budgets. We love Rock n Roots and we know you will too. Shop their CBD and herbal products at www.rock n rootsfarm.com and select UnrefinedSHE from the drop down menu as your affiliate at check out. 

Conscious consumerism isn’t just about going green. In this episode, Liz sits down with Cassie Kanable of the Northwest Kitchen to discuss what conscious consumerism really means and what makes something sustainable. The more you know, the more overwhelming it can be to make the right choice when voting with your dollars. Cassie and Liz lay down some tangible and sustainable ways you can become a more conscious consumer to support your energy, ethics and budget. And of course with the holidays upon us, these boss babes discussed ways to be thoughtful conscious consumers when gifting this holiday season. Get ready to take notes! Speaking of the holidays, Make sure you grab Cassie’s North+West Kitchen Digital Holiday Cookbook. It’s GORGEOUS and FREE! And will add a fresh take of holly jolly cheer to this uniquely different (ahem 2020) holiday season! More about Cassie Cassie Kanable (she/her) is a small-town holistic nutritionist, chef, podcaster, and low-tox living educator. Cassie is also the creator/editor of The North + West Kitchen, a blog and community that celebrates real food, holistic health, and human connection. Connect with Cassie @thenorthwestkitchen The North + West Kitchen Holiday digital cookbook:   Rebel Heart Radio Mentioned in the episode: Rebel Heart Radio Episode 41: Sustainable Living  Rebel Heart Radio Episode 79: Gifting for Each Enneagram Type  Omnivores Dilemma by Michael Pollen About Liz & Sharon Liz is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with my 3 dogs, 2 cats, amazing partner and kiddos. Sharon is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. Connect with us: @lizwinterswellness Lizwinterswellness.com @the.glow.emporium theglowemporium.com unrefinedwellbeing@gmail.com Today's Episode is brought to you by... Rock'n Roots Farm! Rock n Roots is a family run farm and herbal medicine brand dedicated to regenerative agriculture and beyond organic growing practices.  They create the highest quality CBD and herbal products to meet every budget. Looking for a sustainable gift this holiday season? Spread a little CBD love. We are giving CBD to clients, family and friends this year because it’s really the perfect gift for just about anyone, with price points to fit all budgets. We love Rock n Roots and we know you will too. Shop their CBD and herbal products at www.rocknrootsfarm.com and select UnrefinedSHE from the drop down menu as your affiliate at check out.

Did you know there is a direct connection between emotions and pelvic floor? A stressful experience can affect the function of the pelvis, create discomfort, and even lead to chronic pain. Today Liz and Sharon have an epic conversation with Dr. Laurel Proulx of FEM Unfolding about the correlation between pelvic floor dysfunction and emotions, identity loss & helplessness that come with chronic pain, what a pelvic health physical therapist is and how to find one, what to look for in a pelvic health PT as a sexual trauma survivor, exercise options and THE best exercise to do for the pelvic floor. Also cinnamon rolls. More about Dr. Laurel Proulx Laurel is a Doctor of Physical Therapy, an Orthopedic Certified Specialist and a PhD candidate studying pelvic pain. She is the creator of Postpartum Connect, a program to help new parents connect the dots from birth to running & jumping, including the first poop to returning to sex and everything inbetween. Lucky you! Right now you can grab Postpartum Connect at 25% off, a special gift only for our Unrefined SHE listeners. Go to femunfolding.com and use code UNREFINED25 for 25% off. Connect with Laurel: Femunfolding.com @fem.unfolding Thought you missed out on our SHEShop?! Think again! Period Power is now being offered Nov. 14 (that’s this Saturday!)  and we want to see you there! Register now to save your spot! bit.ly/sheshopperiodpower About Liz & Sharon Liz is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with my 3 dogs, 2 cats, amazing partner and kiddos. Sharon is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. Connect with us: @lizwinterswellness Lizwinterswellness.com @the.glow.emporium theglowemporium.com unrefinedwellbeing@gmail.com Today's Episode is brought to you by... Rock'n Roots Farm! Rock n Roots is a family run farm and herbal medicine brand dedicated to regenerative agriculture and beyond organic growing practices.  They create the highest quality CBD and herbal products to meet every budget. Looking for a sustainable gift this holiday season? Spread a little CBD love. We are giving CBD to clients, family and friends this year because it’s really the perfect gift for just about anyone, with price points to fit all budgets. We love Rock n Roots and we know you will too. Shop their CBD and herbal products at www.rock n rootsfarm.com and select UnrefinedSHE from the drop down menu as your affiliate at check out.

Big week, big feelings, big time for action.  It's election week, and while we still don't know the outcome, it's important to discuss how to move forward and remain engaged participants in our democracy.  Because here's the truth: the civil unrest, need for reform,  awakening to injustices suffered by so many Americans daily is not magically going away with newly elected officials.  So what do we do?  In today's episode, Sharon and Liz discuss what to do after the election results roll in,  how to remain engaged in politics and social justice, hold our elected officials accountable and make your voice heard everyday, not just during the 4 year election cycle.  Mentioned in this Episode Thought you missed out on our SHEShop?! Think again! Period Power is now being offered Nov. 14 and we want to see you there! Register now to save your spot! About Liz & Sharon Liz is a chocolate-loving nutritionist, pre & postnatal coach, mom and birth nerd. She is the founder of the online education and lifestyle brand, Liz Winters Wellness and lives in Oregon with my 3 dogs, 2 cats, amazing partner and kiddos. Sharon is a homesteading mountain mama, womxn’s sustainable wellbeing educator and coffee enthusiast. She is the founder of theGlowEmporium.com and resides in the mountains of Colorado in a little town called Paonia. Connect with us: @lizwinterswellness Lizwinterswellness.com @the.glow.emporium theglowemporium.com unrefinedwellbeing@gmail.com Today's Episode is brought to you by... Rock'n Roots Farm! Rock n Roots is a family run farm and herbal medicine brand dedicated to regenerative agriculture and beyond organic growing practices.  They create the highest quality CBD and herbal products to meet every budget.  Looking for a sustainable gift this holiday season? Spread a little CBD love. We are giving CBD to clients, family and friends this year because it’s really the perfect gift for just about anyone, with price points to fit all budgets. We love Rock n Roots and we know you will too. Shop their CBD and herbal products at www.rock n rootsfarm.com and select UnrefinedSHE from the drop down menu as your affiliate at check out.

"At least..." "This too shall pass! "oh you're getting your baby! "Aren't you scared?" --- all shit not to say, especially to someone navigating pregnancy after loss. But what about the term Rainbow Baby? This colloquial term refers to a healthy baby born after loss. Sounds nice right? Today, Sharon and Liz answer a listener question about the term "Rainbow Baby" and more specifically how to support parents as they navigate pregnancy and parenting after loss. For some, there is hope and power behind the term rainbow baby. Rainbow baby is a term that people have latched onto because it's comforting, rainbows are beautiful and a sign of joy. But not every parent identifies with the term "Rainbow Baby" and frankly not everyone gets a rainbow baby.  Liz and Sharon dive into their feelings around the label of rainbow baby, parenting after loss, and tangible and sensitive ways to support those navigating pregnancy after loss.  October is Pregnancy and Infant Loss Awareness Month. This type of pain and grief is something that impacts 1 in 4 pregnant people. So it is highly likely that someone close to you has experienced loss, even if they haven't shared it publicly.  Mentioned in this episode:  Ep. 29 Stillbirth is Still Birth Resources for Supporting Loved Ones After Loss Still birthday  Pregnancy After Loss Support Speechless to Supportive: How to Support Loved Ones After Loss  Have a question for us? Send us a voice memo or shoot us an email. 

Jasmine Katatikarn had a life plan that included having children in her early 30’s. After years of trying everything she could, her doctor gave her a less than 1% chance of being able to conceive. Nevertheless, she persisted and did not give up on her body and her dream. In today’s episode Jasmine shares her fertility journey and how she healed her body to grow her family. Jasmine is the founder of the FREEdom method for finding control in fertility. She helps women release the emotions, stress, and pure exhaustion of their fertility journey easily by approaching it with a mindset of an artist to live a life where no obstacle will ever get in the way of being “happy.” Jasmine is an ACC Certified Coach, Life Strategist, Animation Artist and Mama. You can learn more about Jasmine and take her free FREEdom method for fertility training at https://jazzkatat.com/ and make sure to give her a follow on her stunning Instagram account @jazzkatat Grab your ticket now for Unrefined SHE’s first SHEshop: Period Power for Productivity & Wellbeing happening this weekend, October 24. Learn more and save your seat at https://theglowemporium.com/sheshop Today’s episode was sponsored by Rock’n Roots Farm. Shop their incredible CBD and herbal products here and grab 20% off your CBD purchase now through the end of October with code Unrefined20 Connect with Liz at lizwinterswellness.com and Sharon at theglowemporium.com and join the Unrefined SHE community on Instagram at @unrefined_she

In today's episode, we explore the role of technology in our  lives and its impact on parenting and our wellbeing, Sharon makes some *ahem* unconventional recommendations about CBD use, and we dive into listener questions about CBD and the "woo" factor of our upcoming SHEShop.  Mentioned in this episode: Episode 63 CBD: What you Need to Know Rock n Roots Farm. Get 20% off your first purchase with code UNREFINED20 Primally Pure. Use code GLOW10 to save 10% on your first purchase Join in our first SHEShop: Period Power for Productivity and Wellbeing.  More from Sharon & Liz @the.glow.emporium theglowemporium.com @lizwinterswellness lizwinterswellness.com

In this episode of Unrefined SHE, Liz and Sharon dish on how to use your hormonal cycle or body’s rhythm for autonomy, productivity and rest. This approach to cycle tracking is not just for people with periods, because Liz uses it and she doesn’t have a period! Listen in and see what you think. Maybe cycle tracking is just the answer for more self governance in how you move through life.  And if it is, join Liz and Sharon for the first Unrefined SHE SHEshop on October 24th, 10 to 12 PST. Period Power for Productivity and Wellbeing will be the perfect opportunity for you to dive deeper with Sharon and Liz on how to nourish your body for cycle health and utilize the benefits of your cycle. Sign up right now because spaces are limited at bit.ly/sheshopperiodpower Connect with Liz & Sharon  @lizwinterswellness lizwinterswellness.com @the.glow.emporium theglowemporium.com Have some thoughts? Send us a voice memo to unrefinedwellbeing@gmail.com!

What happens when you realize your wellness journey isn’t actually making you well? This week guest Michelle Strand shares her experience with LA diet culture and amenorrhea, and how she found food freedom and regained her cycle.

CBD is definitely a buzz word these days, but what is it? How do you know what to buy? I heard it might be toxic! Does it get you high? Sharon and Liz had these same questions, so they invited hemp farmer and CBD product maker Candice Orlando of Rock n Roots Farm on the show to help us all be more informed consumers.  In this episode, Sharon sits down with Candice to discuss why someone might want CBD in their life and how to be an informed consumer. Candice breaks down what to look for when reading the ingredient label and how to follow the paper trail in regard to sourcing, processing and farming practices. She takes us through what not to buy and gives guidelines for reasonable pricing. You are going to learn a lot! More about Candice: Candice is a vegetable and hemp farmer, product maker, entrepreneur, educator, budding herbalist, film maker, activist, wife and mother. She co-runs her family farm and business Rock n Roots in Paonia Colorado with her husband John and their daughter Athena. DEAL ALERT!  Rock n Roots farm has been so generous as to give our unRefined SHE listeners a 20% discount code for your first purchase of their CBD and herbal products on www.rocknrootsfarm.com Use code unrefined20 and choose unRefined SHE as your distributor. This discount code is good through the end of October. SHE Shop Registration is Live! While we have your attention, go grab your spot for our October 24th SHEshop: Period Power for Health and Productivity! Learn how to cultivate a healthy menstrual cycle and work with it, rather than dread it, to improve your energy and productivity. Sign up for the SHEshop here!  Stay Connected   Liz @lizwinterswellness and lizwinterswellness.com  Sharon at @the.glow.emporium and theglowemporium.com Podcast on Insta @unrefined_she

How is your relationship with your cycle? Do you dread your period or greet it like a monthly friend? Sharon and Liz discuss their evolving relationship with their menstrual cycle, from first periods and dreaded cramps to going with the flow and embracing the changes.  This episode also kicks off our series on cycle health!  Mentioned in this episode: Looking to hire someone for your team? Go see Meg K Co to manage the hiring process for you!  Sign-up for our first SHEShop: Period Power for Healthy & Productivity. Learn how to cultivate a healthy menstrual cycle and work with your cycle (rather than dread it) to improve your energy and productivity. October 24; 10-12pm PST! Head over to the Unrefined SHE instagram and share your period story!  Connect with Liz & Sharon @lizwinterswellness lizwinterswellness.com @the.glow.emporium theglowemporium.com

Nope, you aren't in the wrong spot! Beyond Birth is going beyond birth and transforming into Unrefined SHE: the wellbeing podcast for womxn.  Tune into this week's episode to hear all about the why behind our new name and all the exciting events coming up! 

In today's episode of Beyond Birth, Liz sits down with Kate Markovitz, creator of the postpartum grace guide, to discuss the realities (both beautiful and shitty) of the postpartum experience. Kate shares her own struggles with postpartum anxiety and overwhelm and how she found purpose in her postpartum experience.  More about Kate Kate Markovitz is a holistic lifestyle & personal growth advocate for women who are over media dogma and want to be joyful and confident in their own skin. Through her social media and blog, Kate teaches you how to approach life feeling in-control and empowered. And when she’s not oversharing on IG Stories, you can find her snuggling her middle-school-sweetheart, sweet and spunky 3-year-old daughter & furchild in Pittsburgh, PA, participating in every simplify challenge on the web, and indulging in (read: stalking) the Royal Family. Professionally, Kate is a Nutritional Therapy Consultant, Creator of the Postpartum Grace Guide + other Motherhood resources coming soon, and Leader with Beautycounter. Connect with Kate @holistickate MotherhoodGrace.com

Ready to meet the newest podcast co-host? Well.... drumroll please! Welcome to the show Sharon Bailey! Sharon Bailey is the founder and CEO of the Glow Emporium, a virtual knowledge apothecary of sustainable wellbeing for WOMXN and Femmes. She has a background in art education, is a kundalini yoga instructor and a certified childbirth educator with Hypnobabies. Sharon is an anti-racist, home-steading, feminist mountain mama who lives on her farmlette in Paonia, Colorado with her son Fox and husband Ryan.  You love her already don't you? Tune into today's episode to hear more from Sharon!  Connect with us on social media: @lizwinterswellness @the.glow.emporium

So it feels like you've just figured out nursing, but now it's time for solid foods! If you're feeling overwhelmed by baby-led weaning, purees, rice cereals, allergens and everything else up for debate in the infant nutrition world, this episode is for you! Emily Johnson of Village Nutrition Co helps you cut through the noise with her five pillars of infant feeding, including knowing when babes are actually ready, ideal first foods, and how to navigate other people weighing in.  More about Emily:  Emily Johnson is the holistic nutritionist behind Village Nutrition Co. Emily earned her master's degree in nutrition from NUNM in 2016 and is passionate about incorporating whole foods for whole family wellness. Emily specializes in pediatric nutrition, including first food introductions, food allergies, and picky eating habits. Emily lives in Portland Oregon with her husband, three-year-old daughter, one-year-old son, and energetic pup. She loves spending time with her family outdoors and cooking, eating, researching, and talking about food and how it nourishes us uniquely. Reach out to Emily to learn more about how Village Nutrition Co. can partner with your family! Connect with Emily: Village Nutrition Co  @villagenutritionco

Jenny is saying goodbye (for now). This is my (hi, Jenny here) last Beyond Birth episode (aka last hurrah). "I am the captain of my soul" (Invictus, William Ernest Henley), but I am also allowing myself to change my charted course.  Due in part to life changes during COVID-19 and in part due to my family needs, I am converting my role as a doula into a pro-bono, volunteer passion and pouring myself back into the wine world (see what I did there?).  Future of the podcast-- it's sticking around! Liz will be revamping the format and bringing in a new, as yet unannounced (but I know and she's awesome) host. This has been so wonderful for me to be a part of and I will miss it terribly in so many ways. Thank you for holding space for me to learn, grow, vent, and share. All the love to all of you! And if you need wine ... come say hi and I will set you up! Mention this podcast for a discount! @birdiewineco www.birdiewineco.com FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com

Today, Liz has the pleasure of interviewing Melissa Guevara, director of the non-profit BIRTHFIT for Everyone. In this episode, we dive into Melissa's experience parenting her child with autism, the story behind her non-profit, maternal disparities in the birth world, and how she lives out her core values of inclusion, advocacy and connection.  About Melissa Guevara (she/her) Melissa has master's degrees in Early Childhood Special Education and Administrative Services. She works as a Special Education Administrator and is the Executive Director of the nonprofit organization, BIRTHFIT for Everyone. Melissa resides in Fairfield, CA with her partner and three-year old son. Melissa's core values are inclusion, advocacy, and connection. Connect with Melissa BIRTHFIT for Everyone BIRTHFIT Non-profit Instagram  @melissa.a.guevara In this Episode: Sourdough Sisterhood and food as tool for connection Experience navigating diagnoses and parenting of a child with autism.    Access for neuro-diverse kids through the pandemic   Reframing and normalizing diversity Language as a barrier  BIRTHFIT For Everyone What can we do to improve maternal mortality rates?  How do we support diversity and birthing people?  The need for more BIPOC birth-workers  Postpartum Doula Scholarship, sponsored by BIRTHFIT and Joy & Claire.  Sponsored by Milksta Brew. Take 10% off your purchase of any lactation drinks with code: LIZWINTERS

Welcome to the Beyond the Birth Podcast. Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (full spectrum doula, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. Liz and Jenny sit down today for a catch up episode! Celebrating birthdays for our babies isn’t all happiness, it’s a bittersweet moment. Liz is returning to coaching and kicking ass! Connecting again to families and creating a virtual space of movement, connection, and living. Do you compare your babies to each other as they grow? Is it good? Is it bad? Is it unavoidable? Redefining family communication during a pandemic. Then, let’s jump into some popular diets, meal-plans and goal setting with our weight.Do you have nutritional questions - Liz can help! Which leads us to some great sourdough discussions and recipe talk (check out podcast friend @homegrownglow). Love to you and yours at home! FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com

From postpartum sex to racism to pandemic privilege, Jenny and Liz cover it all. May this episode meet you in a place of growth, reflection, and hope. We continue to find ourselves in trying times, witnessing the pain of those around us and connecting with them on a personal level while physically being quarantined in our homes. In opening ourselves up to the experience of others, many of us have found ourselves guilty of behaviors and prejudices we most deeply feared. Join us in a discussion of our own personal shortcomings as we reach to expand who our teachers are and how we learn. This is also a place of zero judgement and zero shame. We are freeing ourselves from a “cancel culture” attitude and instead welcoming mistakes, change, and the stages of learning. Forgive yourself and embrace the journey within you. Oh, and allow us to mention it again - we start the episode with a musical breakdown and an unplanned discussion of postpartum sex! Mentioned in this episode: Emmanuel Acho, Uncomfortable Conversations @emmanuelacho Rachel Cargle @rachel.cargle Sara Clark @saraclarkyoga Tabitha Brown @iamtabithabrown Birthing Advocacy Doulas @birthingadvocacy Behind the Bastards Podcast History of Police Sesame Street Town Hall Free Youtube video to support BLM with ads (just an example of many) The Conscious Kid @theconsciouskid Whole Body Pregnancy @_wholebodypregnancy_ Sarah Fuller Opus Lactation About the Beyond Birth Podcast Welcome to the Beyond the Birth Podcast. Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (full spectrum doula, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com Please Subscribe, Rate, and Review!

Liz and Jenny catch-up on the last several weeks, including the much anticipated arrival of Liz's babe, Arlo Madigan, how loss impacted her pregnancy and the importance of postpartum support, especially during social distancing.

Yup you read that correctly. In today's episode of the Beyond Birth Podcast, Liz interviews Eve Bernfeld, a fellow parent, artist and teacher of Alexander Technique. Eve shares her unique knowledge of the body and Alexander technique and teaches us how to slow down, reduce stress and pain, and truly adopt a self-care practice that takes seconds not hours.  In this episode: Life as a mom of triplets Give yourself permission to pause How to practice self-care in seconds, not minutes or hours The Ready List How Alexander technique can minimize pain through pregnancy and postpartum Maladaptations in the body through pregnancy Eve's pregnancy experience What to expect when taking Alexander technique lessons About Eve Bernfeld Eve Bernfeld explores, teaches and writes about how to be more present in our lives. She is mom to five-year-old triplets and has found them to be the best inspiration for all of her work. Her background is in Alexander Technique and Theatre, and her foreground, in Portland, Oregon, includes hiking, baking, reading aloud, owning a small business and being an adjunct professor. Connect with Eve at www.inbalanceat.com

Coming at you from the depths of quarantine when we’ve never needed a hug more. Full disclosure, this shit is hard and self-isolation is not always easy-going fun, lounging in your sweats. We are here for all of the parents and parents-to-be (Liz is still pregnant!) who are living Groundhog’s Day for 5 weeks now without a break. Frustration has peaked, the nerves are getting shot, and when you cannot leave your house, it is harder to feel like you have had a break (mental or physical) and reset your energy. In this Episode Forgive yourself, keep the humor going, take small steps in the best direction you can see today. Also, addressing your fears in these moments without giving those fears too much of your energy. Share with us your "when quarantine is over" dreams! There's also the task of building a virtual birth support team for mamas to be like Liz.  Connect with a doula! Reach out to Jenny on Instagram (@birdie.in.bend) with a DM and get a free consultation and help starting your plan. Book Recommendations: The Birth Partner by Penny Simkin, Guide to Natural Childbirth by Ina May Sending you all the mama love, labor love, parenting love, personal growth and blue skies from our homes to yours. About the BEYOND BIRTH PODCAST Welcome to the Beyond the Birth Podcast. Co-hosted each week by Liz Winters ( Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (full spectrum doula, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com Please Subscribe, Rate, and Review!

What does postpartum care look like for you? For many people, after birth there are two doctor appointments and maybe a meal train. But at six weeks postpartum suddenly you're on your own and expected to be back to "normal." In this episode of the Beyond Birth Podcast, Dr. Angela Potter highlights why these expectations are problematic and how she is redefining postpartum care. In this episode: I just had a baby... what just happened and where do I go from here? Why pelvic floor therapy benefits every postpartum birth, regardless of how you delivered. Specific things a postpartum person can do to support healing pelvic floor and overall health. Yoni Steaming: what is it, why it's beneficial and how to treat yo'self at home! Physical and emotional components of pelvic floor therapy. Redefining postpartum care means Things to consider when planning for postpartum. There is no timeline on postpartum healing. How to create a restful environment. New Mom Conference in Portland OR! Join Dr. Potter and numerous other providers in this one day conference and connect with other parents in a retreat like setting. Tickets and more information can be found here!  About Dr. Potter Dr. Potter is a mother of two babies and helps women plan for and heal optimally after birth. Her own birth and postpartum journeys are what began her passion to help women through this incredible time. She is particularly passionate about helping mothers redefine what postpartum care means. She helps mothers plan for and get the postpartum care they deserve to feel healthy and vibrant after birth. She sees patients at her office in Portland, Oregon and also through online appointments. About Beyond Birth Podcast Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com

Feeding our babies, whether we do this through chest/breastfeeding or supplementing can be incredibly stressful. It’s often treated as a black and white issue, rather than an inclusive conversation around different types of feeding, parents and family dynamics. Did you know that every body can make milk? True story! In today's episode, Sarah Fuller, of Opus Lactation, shares about inducing lactation and her work helping families create an individualized plan to cultivate a bonded, healthy feeding relationship.  In this Episode: When feeding your baby doesn’t feel magical or  intuitive. Sarah’s personal experience with nursing and becoming an IBCLC Is pain and latching normal? What is inducing lactation? Every body can lactate. Mind blown?  Inducing lactation tricks your body into making milk, even if you haven’t given birth. How does this work? Navigating adoption and inducing lactation What to expect emotionally and physically through inducing lactation How to support your supply and the importance of individualized support. Fenugreek may not be all it’s cracked up to be. Every body can make milk— let’s clarify that. Education and breastfeeding success. The Parent Trip! Now a virtual event to support you from pregnancy, birth, postpartum and beyond. Bringing the village back to parents. How do you manage an overactive or low supply? Lactation Cookies--- helpful or just delicious or both?  Postpartum body expectations  The three things that make you feel like you everyday.  About Sarah & Opus Lactation Sarah is an International Board Certified Lactation Consultant (IBCLC) and the founder of Opus Lactation. Her passions in lactation begin with early education and latching support. It then dives all the way in to oral anatomy and inducing lactation in situations outside of the ”birth parent to nursing” journey. Sarah thrives on creating individualized plans to help each family feed their baby in a way that works best for them. Sarah recognizes that each family has a different dynamic. She strives to help you discover the best way to feed your baby in your family.  Inclusivity is imperative. She works to help you trust and love your body where it is and for all of the magic it is. All parents can experience intimate and healthy feeding relationship with their babies through breastfeeding, chest-feeding, supplemental nursing systems, bottles and more Connect with Sarah:  @opuslactation  www.opuslaction.com About the Beyond Birth Podcast 

Have you been caught going down the google spiral during pregnancy and postpartum recovery and left more confused than ever? Did you try a program that claims to have all the answers, only to walk away discouraged and dismayed when it doesn't work for you?  Well friend, you are not the problem and you are not alone. In this episode of the Beyond Birth Podcast, Liz chats with Casey Thomas Hardesty, prenatal and postpartum fitness specialist, all about the need for individualized care through pregnancy and postpartum, especially when it comes to fitness, pelvic floor dysfunction, and the demands of motherhood.  In this episode Casey’s transition from finance into fitness and nutrition The gap in pregnancy and postpartum care and the google Bio-individuality through pregnancy care and postpartum recovery Understanding common dysfunctions like pelvic organ prolapse The graduated approach to postpartum training Casey’s intentional program: Fit for Women How stress management, sleep, hydration, and nutrition factor into postpartum recovery. Accessibility for postpartum support About Casey Thomas Hardesty Casey Thomas-Hardesty is a Nutritional Therapy Practitioner, CrossFit L1, and owner of Two Peas Wellness, LLC where she specializes in prenatal and postpartum fitness and core and pelvic floor health. Her mission is to help women move freely and feel confident in their body again. Outside of work, she spends her time wrangling three little boys and a growing collection of chickens. Connect with Casey @twopeaswellness www.TwoPeasWellness.com About Beyond Birth Podcast Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com

Oh (wo)man are we in it: Staying at home. Staying balanced. Staying positive. Staying healthy. Staying attentive to our children. Staying employed. These are not easy times. Let's connect, release some tension, and have a little discussion about what's happening around us during the COVID-19 pandemic. In this episode Social distancing vs isolation Access to birth doula care in the present health care environment Access to postpartum connection and fitness classes during the COVID-19 epidemic Access to alternative birth options (home birth, birth center) for pregnant moms A few hacks for adjusting to time at home with toddlers: Cosmic Yoga on Amazon Prime/YouTube There's no right way to manage your home or your schedule Flattening the curve together - this does matter! Maintaining peace of mind for yourself and your children during a big change When schedules work, and when they don't Our top three must do's to get the day started Seeing the positive of this opportunity for change, reflection, and for leaning into the uncomfortable About Beyond Birth Podcast Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com

Jenny and Liz attempt to talk for 35 minutes but it's really an hour of recapping: Our attempt at hanging out in person (hey we got to eat dinner together!)  How awesome our kids are Our thoughts on last week's episode with Coyote Midwifery specifically around intersectionality, high-risk birth support, and of course cheeseboards.  Liz's ankle is not really broken.  Jenny talks Liz through preparing for birth, big babies, and basically gives her much needed virtual doula support. 

Did you know you don't have to choose between midwifery support and hospital care? Midwives are not just for crunchy folks. The midwifery model, rooted in social justice and autonomy of care, provides the support needed to birth how you choose be that in a hospital, home, birth center or the middle of a field. In this episode of the Beyond Birth Podcast, the midwife team behind Coyote Midwifery speaks to the differences between midwifery care and traditional hospital care, dispels myths about who can benefit from midwifery support, and the importance intersectionality in the birth world. In this episode Midwifery as a stand towards social justice and respecting autonomy. The difference between the midwifery model of care and traditional hospital care. Are midwives only for hippies? Prenatal and postpartum midwifery support The importance of treating the dyad, not birthing person and baby separately. Promoting confidence and independence, while providing support. What is sustainable midwifery and how it differs from traditional midwifery? How to navigate continuity of care, or lack thereof, through pregnancy and birth. Intersectionality and midwifery How can we make work, parenting and life more sustainable and balanced. Tuning into your intuition and tuning out the noise when it comes to parenting and birth. About Coyote Midwifery Coyote Midwifery, founded by Joni Pedersen and Caitlin Maddigan, is dedicated to delivering well-rounded, holistic services to individuals seeking reproductive care. Our practice is deeply rooted in the fierce belief that every birthing person deserves autonomy and respect. We believe in intersectionality and that midwifery is a stand towards social justice. We specialize in fertility support, home insemination, prenatal and postpartum care, home birth, and holistic well-person gynecology. We practice trauma-informed care and incorporate a health-at-every-size approach. We believe in the importance of community and offer ongoing opportunities for those struggling to find theirs. We are always seeking to grow as providers, individuals and as a pack. Connect with Joni and Caitlin @coyotemidwifery CoyoteMidwifery.com About Beyond Birth Podcast Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com

Some of our favorite moments get recorded when we set aside agendas and let our thoughts wander into authentic, unplanned conversation. Grab a cup of tea and curl up on the couch or throw on some shoes and go for a walk and let’s all catch up. What’s going on in our lives lately? Well, Liz broke her ankle on an assault bike (not its fault) at 8 months pregnant. We are both raising three-nagers who are learning to master the art of a slammed door. (Slamming that door right on our last nerve!) We talk in depth about how to communicate with people in our lives when we aren’t feeling ok but also want to show up authentically without feeling like discussing hard things is out of place. You know … “it’s ok to not be ok”, but is it always ok? Join Liz’s Strong As A Mother Facebook Group 10 things to say to your kids instead of Stop Crying by The Gottman Institute. Daytime Parenting vs Nighttime Parenting About the Beyond Birth Podcast Welcome to the Beyond the Birth Podcast. Co-hosted each week by Liz Winters ( Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (full spectrum doula, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com Please Subscribe, Rate, and Review!

Have you accepted postpartum pain, leaking and discomfort as a normal part of motherhood? For so many postpartum people, pelvic floor dysfunction negatively impacts quality of life, intimacy, and self-esteem. But when common symptoms are presented to providers, they are often met with a shoulder shrug and told this is the new normal. Friend, it doesn't have to be. Today on the Beyond Birth Podcast, Kelley Burke, LMT and pelvic floor therapist, dispels myths around postpartum pelvic floor care, provides insight into a realistic recovery timeline, and offers a refreshing perspective that symptoms of postpartum pain do not need to be your new normal. In this episode: The gray area of postpartum care. What happens and who do you turn to after that 6 week check-up? The different types of professional pelvic floor therapists Emotional and energetic connection to pelvic floor Symptoms do not have to be the new normal Pelvic floor self-care "Normal" Postpartum recovery timeline Things to do during pregnancy to support pelvic floor health Kegels? Yay or nay? Is it ever too late to address pelvic floor dysfunction? At home rehab to do in the immediate postpartum period About Kelley: Kelley Burke is a mama, former midwife and current practicing massage and pelvic floor therapist. She is the owner of Zenana Spa & Wellness here in Portland OR and is passionate about all things pelvic floor health and postpartum recovery. Connect with Kelley  About the Beyond Birth Podcast Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com

Welcome Heather Englund to this week's episode of the Beyond Birth Podcast!  Heather Englund is the face and voice behind the food and healthy living website Fit Mama Real Food.  She shares real food recipes the entire family will love, plus quick and effective home workouts and inspiration for living your healthiest, happiest, and best life. Heather is also host of the weekly healthy living podcast Fit Mama Real Food Radio and is the creator of Fit Mama Real Food on YouTube, where you’ll find quick workouts, healthy recipes and tips.  Heather is an AFAA certified group fitness instructor, certified YogaFit instructor along with many more fitness specialties under her belt. As a mom of 4, Heather understands how much work it is to feed your family homemade, real food.  That’s why she is so passionate about sharing delicious, healthy meals that don’t take up all your time and energy.  She is a meal planning pro and loves to help you become one too!  Connect with Heather on Instagram @fitmamarealfood. Beyond Birth Listeners Get 10% off her Meal Planning Mamas guidebook with code LIZ10

Liz and Jenny sit down today for a catch up episode: discussing Cribsheet by Emily Oster, talking body parts with toddlers, finding happiness, and taking responsibility for your journey. In this episode: Can you be happy and yet not content at the same time? Is that not being in the moment? Is that not practicing gratitude?  Sweet toddler Edith is very informed on her anatomy and is proud to be on Team Vulva with her mama and the rest of the women in this wide world!  Liz celebrates the beautiful, personal care she is receiving from her birth team. It *can* be this good! And how a doula who knows you personally can help you get a little bit better support. Find your best team and take charge of your journey.  We finally get around to reviewing Cribsheet by Emily Oster. Emily takes a data-driven approach to the questions parents have in their child’s first two years of life. Straight data without judgement is a refreshing change from the piles of “you should do this or shouldn’t do that” parenting advice books available to us all. While her research and explanations are impeccable, her summarized suggestions miss the mark when it comes to nuanced experiences and the many, many variables that exist in postpartum. As a reference book, and a starting point for great conversations, this is a gem. Next book club coming up: Babies Are Not Pizzas by Rebecca Dekker of Evidence Based Birth  About Beyond Birth Podcast Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com

Is the utter exhaustion of postpartum parenting normal or just common? With more than 40% of the autoimmune symptoms reported in the first year of parenting, postpartum autoimmunity is a real issue (that is often overlooked!) In today's interview with Brandy Cummings, we discuss the root causes of postpartum autoimmunity, things you can do now to support your overall health, and how to advocate for the support needed and deserved postpartum. In this episode:  What exactly is postpartum autoimmunity Why autoimmunity is so common and the root causes  What folks can do to support their preconception health and reduce the likelihood of developing autoimmunity How nutrition plays a vital role in autoimmune function  What foundational nutrition look like.  The importance of developing postpartum support plan Catch Brandy at the online 2020 AIP Summit Jan 6-12, 2020 About Brandy: Brandy Cummings is a certified Nutrition Consultant trained in Functional Medicine. She has her masters in Human Nutrition and Functional Medicine from the University of Western States. Additionally,  she is an AIP (autoimmune protocol) Certified Coach, and Feed Your Fertile Body!  and Feed Your Pregnant Body!  instructor, mama and owner of Thriving Vitality.  Connect with Brandy Thriving Vitality LLC  @thrivingvitalityllc Stay Connected with Jenny & Liz! Jenny Anderson bend.birthfit.com @birdie.in.bend Liz Winters lizwinterswellness.com @lizwinterswellness Have questions or want to say hi?! Email us at beyondbirthpodcast@gmail.com 

Happy New Year! Welcome to the Roarin’ 20s. Liz and Jenny are setting some roots and gazing upward for the new year and the new possibilities of 2020. What’s your word for this year … or this decade? Can you pick a word that is helping you take action in your life? Or, do you take Liz’s route and pick out an emoji? Can we set goals, and do we feel achievement without external validation? Jenny shares her hope to find the balance of the “me” and “we” in marriage. Money in the new year is always a topic! Liz and family are doing a “spending freeze” month. Join them to see how your mindset, energy, and bank account change. Or try out one of Jenny’s new approaches to budgeting: multiple bank accounts. Liz checks in on her pregnancy and how she is feeling these days with her baby, Cricket. (And it isn’t all rainbows and happy moments.) Pregnancy after loss is intense and beautiful and hard. It requires a lot of patience and a lot of intentional living in the moment. Liz opens up about her raw feelings, and the ebbs and flows of her days. Liz gives us a little background on her experience with midwifery and why this approach to care in her pregnancy has offered her the foundation and support she needs. Our mantras for an anxious pregnancy: I am safe. I am pregnant. I am pregnant today. My baby is safe. My family is safe. Be in this moment. “Worrying is paying for a debt you don’t have.” - so said someone far more clever than us. Mentioned in this episode: Girl Seeks Joy FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com Please Subscribe, Rate, and Review!

Raise your hand if finding childcare has you feeling overwhelmed, hopeless or just endlessly confused. ME TOO friends! Which is why I'm so excited about this conversation with Ren Johns, founder of PDX Waitlist. Ren demystifies childcare and makes this piece of the parenting puzzle so much easier (for all caretakers involved).  Not in Oregon? No worries! Ren shares universal tips to make getting quality, affordable care when you need it possible!  In this episode we cover: When parents should start looking for care Different care options: in-home, center, nanny-share and what to expect with each. Things parents should consider when choosing a care model Top questions to ask care providers  The difference between popular curriculums like Montessori, Reggio, and Waldorf How to broach difficult conversations with care providers in a way that everyone feels heard and supported Be sure to check out Ren's upcoming class in Portland on January 25!  Connect with Ren  @pdxwaitlist  pdxwaitlist.com Stay Connected!  Jenny Anderson @birdie.in.bend bend.birthfit.com Liz Winters @lizwinterswellness lizwinterswellness.com

Happy New Year! We are kicking off 2020 by sharing our most popular episode of 2019. Enjoy! Jenny and Liz will be back soon!  Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, author, and mom with a passion for evidence-based prenatal nutrition. IN THIS EPISODE Why is prenatal nutrition important? Epigenetics is (in part) the expression of our baby’s genes. Prenatal nutrition can minimize the risk of baby developing issues later in life. Newsflash: 17 years before research gets into clinical practice. Hospital/office policy may be further delayed. Navigating vegetarian/vegan pregnancy: it’s not all protein concerns, it’s getting enough micronutrients including choline, DHA, iron, B12, glycine, K2, zinc, plus others, AND their “absorbability”, form, and concentration. Concern: If it doesn’t come in the context of full food, does it work in the same way? Truth: We don’t know, which is why Lily recommends getting these nutrients from food and not relying on a prenatal vitamin. What are traditional cultures doing to optimize nutrients? Utilize tip to tail of an animal’s body (which also minimizes waste). Top 3 picks to make a difference in nutritional adequacy for vegan/vegetarian moms: Prioritize eggs with yolks for choline. If you can source from pasture raised … all the better, nutrient density is higher. Clams/Oysters are off the charts in iron, zinc, B12, selenium, iodine, and some DHA. Bone broth and soups/stews made with discarded parts (also minimizing waste) and contain concentrated glycine and collagen. Celebrate your small victories each day and don’t expect perfection of yourself. Lily’s “F the Should” on Postpartum: Expect a lot less from yourself. Leave us review/rating! This really helps us get out to more listeners. Find more about Lily Nichols: Real Food for Pregnancy (Book) Real Food for Gestational Diabetes (Book) @lilynicholsrdn www.lilynicholsrdn.com FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com TAGS Pregnancy, Prenatal, Nutrition, Interview, Whole Food, Vegetarian Pregnancy, Vegan Pregnancy

Welcome to the Beyond the Birth Podcast. Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. About Kira Kira Rodenbush is a Licensed Massage Therapist and graduated from East West College of the Healing Arts.  She has extensive experience with prenatal and postpartum massage, as well as grief and trauma support through massage. Kira believes in providing her clients with the space to disconnect from the internal chatter and slip into that zone where they can acknowledge the body’s inherent intelligence and desire for wellness. Using a blend of techniques woven into a Swedish massage that’s as firm as it is gentle, Kira looks forward to meeting each client exactly where they are and engaging the body in the wonderful conversation that is therapeutic massage. Kira speaks the Truth: Handle what’s in your hands. Whatever solutions we are seeking are in the room with us, but it may not be the one you keep trying. Put the Christmas lights on the laundry pile. Speed cleaning videos are very empowering! Parent your inner child like you would any of your other children. Reframe your household mess as evidence of life happening and people l i v i n g. Think about what nourishes you and give yourself permission to pursue it. Topics Discussed in this Episode Why being a massage therapist is great for making friends (who doesn’t want a massage therapist as a friend??) and maybe more importantly ... making an impact and getting your healing hands on people faster than medical school. Massage is for everyone but is so precious to new parents and people grieving a loss. Create a spa experience of peace and serenity in your small moments of life through breath and gratitude. (Did you know breath is proven to help your your body come out of sympathetic and into para-sympathetic balance?) Self-care does not have to be another to do list: it can be spontaneous, small, and simple. Find people who are not trying to force their method on you but are holding space for you to find your own method. There is a magic postpartum massage window 18-36 hours postpartum before milk has come in when a mom can lay on her stomach. Massage postpartum after pregnancy loss is genuinely different for every parent: touch may or may not feel good, letting people in to your space may not feel good. There are people out there who specialize in this specific support. MENTIONED Breitenbush CONNECT WITH KIRA Kira Rodenbush on Facebook Bodyaware Massage FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com

What do you want out of these last few weeks of 2019? What are your feelings as we move to 2020? On today's episode of the Beyond Birth Podcast, Jenny and Liz attempt to answer these same questions and take an unexpected adventure into the world of conscious consumerism, being in the present movement, embracing the seasonality of life, and finding ease in our intentions for the new year. Stay Connected @birdie.in.bend bend.birthfit.com @lizwinterswellness lizwinterswellness.com

Today on the Beyond Birth Podcast, we are answering your fabulous listener questions!  How do you set boundaries with such personal work? If you could be anything else in an alternate life, what would it be?  What advice would you give your childhood self? Favorite Christmas Movies?  And more! 

Happy Thanksgiving from Jenny and Liz!  In this episode of the Beyond Birth Podcast, we chat about our favorite holiday traditions around Thanksgiving and Christmas. We also dive into the expectations to DO ALL THE THINGS, what we think really matters and how we maintain our sanity. 

This week on the Beyond Birth Podcast, Liz chats with with Sarah Clark of Fab Fertile. Sarah offers fertility coaching programs for couples struggling with infertility. Her approach centers on functional lab testing and a holistic preconception team to support couples to make diet and lifestyle changes that dramatically improve the chances of a healthy pregnancy and baby! You can find Sarah at FabFertile.com or on Instagram @fabfertile.  Stay Connected @lizwinterswellness lizwinterswellness.com @birdie.in.bend bend.birthfit.com

Spoiler alert: Liz is expecting! Today on the podcast, Jenny and Liz discuss their experiences navigating pregnancy after loss, what has provided them peace of mind, where they still struggle and where to seek support.  Mentioned in this episode:  stillBirthday.com Bereavement Doula Database Expectful meditation and mindfulness app Pregnancy After Loss Support  Pregnancy Apps we love: Ovia Pregnancy The Bump Sprout Pregnancy App  Stay Connected @lizwinterswellness Lizwinterswellness.com @birdie.in.bend bend.birthfit.com

What is self-care? We all know the instagrammable hashtag worthy self-care, but what if that doesn't jive with you? If you've experienced trauma or loss, the pressure to practice self-care may actually cause more anxiety (and thus defeat the purpose).  In today's episode, Liz shares what self-care actually is, why it matters, and some unconventional ideas for self-care.  Stay Connected @lizwinterswellness Lizwinterswellness.com @birdie.in.bend bend.birthfit.com

Each birth story and loss story, each journey into motherhood, is unique. Healing from a loss does not happen overnight. In some ways it feels like we are always healing. We will always be aware of it in our very bones, and often reminded in our daily lives as we find our way through this unexpected path. And as unfamiliar that it is to us who are experiencing it, so it is to those around us who love us and want to support us. While there is no formula for exactly what to do or what to say or how to support a family that has experienced loss, Liz and Jenny are here to share with you what we have learned. Topics addressed: Processing our feelings and letting those around us process their’s. Everyone touched by this family and this baby deserves to grieve and proves. Processing with your partner: withdrawing, picking fights, lashing out. How to talk about feelings with people who don’t normally talk about them. Grief circles/ripple metaphor Appropriate approaches: How to offer help without overwhelming the family. Keep checking in. Follow their lead. Off support to the partner when you. They are grieving too. Brightening a day is impactful. Don’t forget about them. The grief does not stop on a given day. When in doubt, simple kind statements are wonderful. Things they might appreciate: weighted blanket, heatable rice pack, weighted stuffed animal, eye mask, Jizo statue. Mentioned in this episode: Liz's Loss Story; Ep. 29 Stillbirth is still birth  Jenny's Loss Story: Ep 7 Love In Loss From Speechless to Supportive: How to Support Loved Ones After Pregnancy Loss Stay Connected @lizwinterswellness Lizwinterswellness.com  @birdie.in.bend bend.birthfit.com 

On today's episode, Liz shares the birth and loss of her stillborn son, Elliot Andrew Winters, how this experience changed her, and how it lit a fire under her to support other mama's experiencing pregnancy and infant loss.  Mentioned in this episode: Jenny's Loss Story The fabulous birth team at Alma Midwifery in Portland OR Now I Lay Me Down to Sleep The Grieving Mama's Guide to Postpartum Recovery After Loss From Speechless to Supportive: How to Support a Loved One After Pregnancy Loss

Welcome to the Beyond the Birth Podcast. Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. We’re back! Jenny and Liz took a three month break: unplanned, uncoordinated, and REAL. Coming back refreshed and resettled to bring you our best. It has been a summer of processing some big feelings and working towards our true selves. Motherhood, marriage, and life are not always Instagram, picture perfect. We grow, ache, laugh, grieve, and love our way through it all.  Liz’s summer was capped off with the completion of her latest project: Postpartum Plan for Loss Moms. It is the only plan out there for moms who have experienced a loss. It will be released in one week! Grab your drink of choice and join us for a bit of a catch up. Any great activity ideas for toddlers in lieu of birthday presents? Best first fall experience? Beyond Birth hangout happening in Portland! Tall girl experiences – the highs and the lows (hey pun!). And we revisit our New Year Resolutions and our resolution for the last 90 days of 2019. (Hint: they’ve changed a bit as have we!) FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com Please Subscribe, Rate, and Review!

Welcome to the Beyond the Birth Podcast. Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. In this week’s catch up episode we touch base on Jenny’s last two births which happened over the weekend. Both births went fairly close to mom’s “birth plan”, but how much does a doula let personal experience influence their role or how they direct the birth pattern (if at all). We highlight the importance of clearly communicating your goals to your birth support/information team. By empowering our partners and possibly even mothers and mothers-in-law, their role is better defined (we love healthy boundaries!) and their voices are more informed and stronger. Start with your why. You can answer a lot of your other questions (about birth, parenting, career, marriage) if you first answer your “why”. Both Liz and Jenny are treating hypothyroidism and considering multiple alternative treatment methods in addition to medication.  Liz is doing yoga! How does a Crossfit coach find a rhythm that balances intensity and peace on the mat? A new pregnancy happens, and goes, with emotional highs and lows for mom. As a mom of a toddler how do we find our way discussing deep feelings and expressing emotions with toddlers. Plus - we announce our next book club book! FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com Please Subscribe, Rate, and Review!

Embracing your body after pregnancy isn’t easy. Most of us walk into motherhood understanding there will be a lack of sleep and ample spit-up stained shirts, but I don’t think we are prepared for the disconnected, and sometimes unrecognizable postpartum body. With the social media messaging limited to “get your body back” or “embrace your tiger stripes” it’s no wonder we are left feeling alone and less than. Maybe you’ve already joined us in saying F U to the “get your body back” messaging, but it’s a BIG jump to embracing those tiger stripes and fully loving your postpartum body. The conversation is more nuanced than this love-hate dichotomy presents. Plus, if you’ve experienced pregnancy loss, like Jenny and I have, then this relationship may be even more complicated.  Today on the podcast, Liz shares 3 ways to embrace your body postpartum.  Mentioned in this Episode: Madewell Jeans are gold.  Poshmark (Get a free $10 credit on your first order by using referral code lizmwinters) Check out this resale and thrift app to save money, reduce clothing waste, and get clothes that fit your body in this season.  Let someone else do the shopping with StitchFix (Get $25 off your first box!) or Dia & Co (Get $20 off your first box) Next up in the Beyond Birth Book Club: Cribsheet by Emily Oster. Have you read it? Share your questions and feedback!  For More from Jenny & Liz Find us: Instagram @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com Please Subscribe, Rate, and Review!

What your favorite way to play outside with your kids?  In today's episode Jenny and Liz discuss the benefits of outdoor play, how we learn from our kids and ways to make unstructured outside time more approachable.  Highlights from this Episode: Liz's Camping Adventure (aka... Glamping)  Why are our children always naked?  Love for the Free Forest School, a volunteer run outdoor exploration program for parents and kiddos that encourages kids to lead the way.  Benefits of outdoor play including: social skills, Independent learning and boosted creativity.  Unstructured play and letting go of expectations On average children spend 4-7minutes a day outdoors in unstructured play, and 7hrs in front of a screen. Removing hurdles to getting outside Buy Nothing Groups are gold yo! Outdoor play doesn't to be a big hike or elaborate camping trip. It can be a simple, unstructured time.  FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com Please Subscribe, Rate, and Review!

Welcome to the Beyond the Birth Podcast. Co-hosted each week by Liz Winters ( Nutritional Therapy Practitioner, certified pre and post-natal coach, and mama) and Jenny Anderson (doula, Birthfit Regional Director, certified yoga instructor, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. Today we are reviewing our first Beyond Birth Book Club selection: Period Repair Manual by Dr. Lara Briden. Per Lara:“Period Repair Manual is every woman’s guide to better periods using natural treatments such as diet, nutritional supplements, herbal medicine, and body-identical hormones. It contains advice and tips for every age and situation.” This fantastic book can be used for anyone as an information resource for personal use and/or client support, trouble-shooting specific period issues, and understanding the hormones behind a menstrual cycle (which is so fascinating and wonderfully laid out). The book is full of information about the benefits and risks of the various forms of birth control. It also provides a section with questions to ask your healthcare provider that is pure GOLD. This is all part of the period revolution. “Wherever your progesterone is at, you probably want more of it.” – Lara Briden Recommended for anyone who has a period and even those who don’t! You can download the first two chapters of this book for free at her website: www.larabriden.com Mentioned in this episode: Ovia Health App Daysy Fertility App Amazon links for Amy Poehler’s Yes Please,Tina Fey’s Bossypants, and, of course, Lara Briden’s Period Repair(if you aren’t already using smile.amazon.com to support non-profits, consider doing so and selecting Central Oregon Birth Bereavement as beneficiary of Amazon’s donations.) If you have thoughts or recommendations for other books, let us know! Email at beyondbirthpodcast@gmail.com or reach out to us below. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com Please Subscribe, Rate, and Review!

Heard about vomitting in labor? We turned the microphones back on to share our charming vomit stories.

In this episode of the Beyond Birth Podcast, Jenny and Liz bust some major myths around pregnancy and share ways for women to connect with their power through pregnancy and into parenting. 

Central Oregon Birth Bereavement is a 501(c)3 non-profit organization founded to provide bereavement birth services to women/families who are currently facing pregnancy/infant loss (which may include miscarriage, stillbirth, preterm labor/loss, fatal fetal diagnosis and/or neonatal death) or who have experienced a loss. Today Liz is interviewing Jenny, founder and president, about the incredible service this non-profit provides to women and families in Central Oregon. A bereavement doula relationship can look however you want it to look.  This is about what a bereavement doula is, what they can do, and the relationship they can have with each family. There are different styles of support, a uniqueness to each mother/father's grief, and how Be Still My Heart is trying to make an impact on how society treats loss. Free of charge, and available to any family whether they reside in Central Oregon or not, Be Still My Heart is about love without judgement, support without forcing, and healing without a timeline. The hurdle that most often face the bereavement doula community is how to convince each mother who has experienced a loss that her loss is deserving of a doula, and deserving of intentional postpartum time to process the highs and lows, the grief, the physical/hormonal adjustments, and the future of motherhood for her.  Jenny is also passionate about being a doula for rainbow pregnancies which ties in so closely with loss.  Link to ... Building Your Birth Team Episode Smith Rock State Park Be Still My Heart Facebook Page Dear Abby letter FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com

Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, author, and mom with a passion for evidence-based prenatal nutrition. IN THIS EPISODE Gaps in the guidelines that expecting moms receive - definitely room for improvement. Why is prenatal nutrition important? Epigenetics is (in part) the expression of our baby’s genes. Prenatal nutrition can minimize the risk of baby developing issues later in life. How to distinguish between good information and bad information available to us all? It can mean building a better understanding of science, reaching out to a colleague who has better experience, or doing some additional research. (Google Scholar is her search engine of choice.)  Newsflash: 17 years before research gets into clinical practice. Hospital/office policy may be further delayed. Navigating vegetarian/vegan pregnancy: it’s not all protein concerns, it’s getting enough micronutrients including choline, DHA, iron, B12, glycine, K2, zinc, plus others, AND their “absorbability”, form, and concentration. Concern: If it doesn’t come in the context of full food, does it work in the same way? Truth: We don’t know, which is why Lily recommends getting these nutrients from food and not relying on a prenatal vitamin. What are traditional cultures doing to optimize nutrients? Utilize tip to tail of an animal’s body (which also minimizes waste). Top 3 picks to make a difference in nutritional adequacy for vegan/vegetarian moms: Prioritize eggs with yolks for choline. If you can source from pasture raised … all the better, nutrient density is higher. Clams/Oysters are off the charts in iron, zinc, B12, selenium, iodine, and some DHA. Bone broth and soups/stews made with discarded parts (also minimizing waste) and contain concentrated glycine and collagen.  43:00 Approaching diet changes - changing how you eat is hard. Celebrate your small victories each day and don’t expect perfection of yourself. Lily’s “F the Should” on Postpartum: Expect a lot less from yourself.   F the Should that you should “bounce back”, that your maternity leave, your birth, your body, how you feed your baby should look a specific way. Allow yourself to be supported and mothered by other people as traditional cultures do. Leave us review/rating! This really helps us get out to more listeners. Find more about Lily Nichols: Real Food for Pregnancy (Book) Real Food for Gestational Diabetes (Book) @lilynicholsrdn www.lilynicholsrdn.com FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com TAGS Pregnancy, Prenatal, Nutrition, Interview, Whole Food, Vegetarian Pregnancy, Vegan Pregnancy

What's your favorite way to get your kiddos involved in meal preparation?  Comment below and share! This week on the podcast, Jenny and Liz discuss how we can cultivate an empowered and positive relationship with food for our kiddos (and ourselves!). And for both of us, it starts with including our kids in making meals.  Tune in for our favorite conversations  as we share how our childhood relationships with food influence our parenting and the different ways we connect with our kiddos in the kitchen. #beyondbirthpodcast #sproutwellness #podcast #momlife #postpartum #pregnancy #kidscooking  #postpartumfitness #postpartumbody #mindset #podcasting

Jenny and Liz are back this week catching up on their latest travel adventures, discussing  core values, and gushing with love for the women behind BIRTHFIT Boise ID and perhaps giggling just a bit. Technology got the best of us when recording the end of this episode. We'll be back next week with Jenny's ultimate adventure story!  IN THIS EPISODE: 1:23 We are back in our element with canned wine and tea 3:15 Jenny recaps her adventures at the BIRTHFIT Summit in Austin TX and shares her favorite speakers!  6:50 Dancing it out with Dr. Deb Kern 12:06 Power of gathering together 12:28 The importance of involving and supporting partners through the motherhood transition and pregnancy/infant loss.  17:48 Lily Nichols dropping all the nutrition knowledge 21:58 What are your values? How do you define them and incorporate them into your life, partnership and business? 25:13 Liz values flushing toilets and the ability to walk to a coffee shop 26:53 Liz recaps the adventures (and misadventures) of her family road trip.  28:43 The Treehouse (misadventure) in Gasquet.  38:53 Finding joy in the (mis)adventures, enjoying the journey, and played without deadlines.  40:10 Intentionally creating space for fun, play, adventure, and connection.  47:11 The importance of connecting in person (and our love for BIRTHFIT Boise Women).  48:43 How do you move forward after you've had a revelation or epiphany? 55:08 Liz defines her core value of meaningful connection  57:38 Jenny defines her core value of adventure Mentioned in this episode: Deb Kern BIRTHFIT Boise ID Real Food for Pregnancy by Lily Nichols Rock Your Bliss FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us:  Instagram @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com

Welcome! This week we jump into a listener question: the balance (or imbalance) of being a mom and an entrepreneur. As women and individuals we are called to be both bad ass business owners and wonderful mothers. But can we have it all? Should we even try to have it all? F the should! And show up for yourself as yourself.  IN THIS EPISODE Springtime Check-In 7:30 Liz is stepping away from BIRTHFIT Check-out Liz’s new website! www.lizwinterswellness.com 13:35 Balancing being a parent and entrepreneur  15:20 Disclaimer of imbalance 16:40 Is it all just boundaries and how we talk to ourselves? 18:30 Can we have it all? 20:00 Show up 100% to one thing at a time. Mono-tasking vs. multi-tasking 24:55 Time-blocking 29:50 Support team 30:30 Grounding yourself  33:30 Non-negotiable and asking of our people 42:30 Schedule the things you want to do first 44:30 Walk in your jeans! 45:10 Support your body nutritionally and with sleep 53:00 It’s a sweet baby boy! FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram@sproutwellness@birdie.in.bend www.lizwinterswellness.com bend.birthfit.com TAGS Motherhood, Time Blocking, Mom Life, Balance, Entrepreneur, Doula

Welcome Michelle Boyer of Arctic Lynx Maternity! A great mother (learn about her 80% rule), a successful entrepreneur (arcticlynxmaternity.com), and a conscientious inhabitant of the planet (member of 1% for the Planet).   Learn about her wonderful products and why when you’re pregnant you should not just buy a bigger size. F that should!  Instagram: arcticlynxmaternity  IN THIS EPISODE 1:00 … Meet Michelle 2:40 … Portland, ME vs Portland, OR 5:45 … Birth of Arctic Lynx 14:22 … Importance of being outside, pregnant or otherwise 16:47 … Mom and Entrepreneur 20:00 … Investing in clothes and sustainability 26:35 … Future for Arctic Lynx 31:30 … Michelle’s F the Should We would love if you left us review/rating! This really helps us get out to more listeners. Mentioned in this episode: Sunflower Farms (Goat Yoga in Maine) 1% for the Planet FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com TAGS Maternity, Motherhood, Movement, Products, Sustainability, Entrepreneur

Set your relationship up to keep it from becoming relationsh*t in postpartum.  How do we talk to our partners about postpartum? How do we explain something that is so complex and raw? How can we clearly prepare them for when we need all hands on deck?  IN THIS EPISODE Let’s start with … Our Live Podcast - true fail or true win? It’s a toss up. 5:00 … Bringing our partner into postpartum planning. 6:20 … Empowering partners to learn about postpartum. 9:00 … Show up! Own your roles in postpartum and parenthood. 14:40 … Break down responsibilities. 15:40 … Find a support person for each person - raw and honest. 20:00 … Allow each other to release the tension. 22:30 … Touching on touching: sex postpartum. 23:55 … Talk! Clear, considerate communication. 30:00 … Changing relationship. 35:00 … Checking in regularly with each other. 38:30 … Try a day date. 43:00 … When to ask for help. Leave us review/rating! This really helps us get out to more listeners. Mentioned in this episode: Phase 10 Card Game FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com TAGS Postpartum, Motherhood, Partners, Relationship, Intimacy, Depression, Anxiety

You are pregnant! And now, holy cow, you are preparing for life with a baby. How do moms even begin to prepare for postpartum? What do you need to do within your house? With your relationship? What products do you need to buy ahead of time? How do you encourage healthy recovery for my body? F the Should. And don’t should all over yourself! IN THIS EPISODE 5:00 … “Local, Regional, Global” Postpartum Care 11:20 … Liz’s recommendation for freezer meals 18:00 … Body odor postpartum is a thing … a good thing 25:30 … Sleep, move, nourish 29:00 … Postpartum Doula or an external person help 30:45 … Helpers not visitors 40:00 … Dads need support too 45:00 … We asked you … what you say you need Leave us review/rating! This really helps us get out to more listeners. Mentioned in this episode: Nipple Cream Non-toxic Witch Hazel Pads Our Favorite Non-Toxic Deodorant (that actually works) Our Favorite Non-toxic Wash for Baby (and Momma)  Flower Bath Soak Meal Train link “Leaky Pad Guys” Link to Liz’s chili recipe FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com TAGS Postpartum, Motherhood, Doula, Relationship

Welcome to part two of our catch-up episode! 

Jenny and Liz are reunited and it feels so good!  Because we love to talk, too much, this episode has been broken up into two segments. Don't worry we won't leave you hanging for a whole week! We'll release the exciting conclusion (did Liz find a style box?!) shortly!  For questions and comments email beyondbirthpodcast@gmail.com!

Welcome Tracey Biebel! Our first guest on Beyond Birth podcast. Tracey Biebel is a clinical social worker with a private practice here in Portland.  She specializes in parenting, couples work (including pre and post divorce work), as well as individual work focused on helping people find the joy in the life they are already living.  You can find her at PracticalParentingPDX.com, PracticalLivingPDX.com and on iTunes as 1/2 of the Curious and Curiouser podcast. IN THIS EPISODE 1:10 … Meet Tracy 4:45 … Effective/Ineffective parenting 5:30 … Balance of warmth, kindness, empathy, clear limits 20:30 … Empathy and time & space will calm the mind 21:30 … Kid cursing and how to let it flow 24:00 … Little baby scientists 26:30 … Teachable moment 31:00 … Language vs Logic 33:00 … Routine, rhythm, songs, humor Leave us review/rating! This really helps us get out to more listeners. Mentioned in this episode: Whole Brain Child by Daniel Siegel FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com TAGS Parenting, Podcaster, 

Returning to work is no easy day for a new mama. We get caught up in the shoulds: if we should work, when we should go back to work, how we should take care of ourselves, who should take care of our babies. We say F the should! IN THIS EPISODE 0:00 … Liz’s birthday celebrations! 7:00 … Precipitous birth story: News Story Link 13:05 … Returning to work after loss 20:15 … “Fifth Trimester” - Lauren Smith Brody 25:00 … Forcing ourselves back into pre-baby work “shape” 27:40 … Maternity leave in the US 30:00 … Pressure put back on moms to be perfect 35:54 … Supporting each mom’s choice 40:47 … “Mom Tax” 43:35 … Key to smooth transition: extended maternity leave 47:35 … Childcare: daycare, nanny, au pair, shared nanny 49:50 … Taking care of yourself - you don’t have to run yourself to empty 53:08 … Remembering your “why” and not the should 55:15 … Fault vs Responsibility in a broken system 57:45 … Disability Insurance to supplement maternity leave wages 59:00 … Be transparent with coworkers 1:01:15 … Pumping Logistics 1:04:50 … Nourishing yourself while working 1:07:13 … Returning to your identity 1:11:00 … 5th trimester can be incredibly lonely Leave us review/rating! This really helps us get out to more listeners. Mentioned in this episode: Petunia’s Pies and Pastries FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com TAGS Pregnancy, postpartum, fifth trimester, working mom, motherhood

Pregnancy can make your body feel foreign, and you’re now having to think of things you may have not paid much attention to previously. It adds a layer of stress and complication. Intuitive eating becomes really tricky, because we have to shed this maiden mindset and trust in our body’s wisdom to know what it needs. As a society we are taught to muffle or quiet hunger cues or cravings, associating foods with good or bad and that screws us during pregnancy when it’s especially important to be in tune with our body.  We get caught up in the shoulds. How we should eat, how we should feel, how much weight we should gain. We say F the should!  IN THIS EPISODE Checking In and a new sponsor! Brandless 12:40 … Intuitive Eating Through Pregnancy 13:00 … What is Intuitive Eating? 15:54 … Effects of dieting. 19:05 … Nutritional cravings. 21:35 … Weight changes by trimester. 26:35 … Starting out with extra weight. 34:30 … Debunking eating for two. 36:45 … Fluctuating hunger cues. 39:25 … First trimester aversions. 42:33 … Gap in information provided by medical providers. 45:55 … Mindful eating. 48:15 … Food is neither good nor bad. 50:25 … Improving digestion with intuitive/mindful eating. 52:45 … Liz’s pregnancy cravings. Order up! 57:15 … Battling morning sickness. 60:00 … Protein / Fat / Fiber Mentioned in this episode: Edge of Your Soul Podcast (Britt Harris and Dani Reynolds) Jenny’s Mindful Eating Blog  Morning sickness busting smoothie Liz Favorite Protein Powders: Equip Foods Prime Protein Powder Vital Proteins Collagen Peptides Exo Bars  Follow Christine @christinevmiller, Brooke @brookeboskovichnutrition, Melissa @melissahemphill FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com TAGS Pregnancy, nutrition, cravings, morning sickness, weight gain, intuitive eating, mindful eating

Welcome to the Beyond the Birth Podcast. Join us each week as we take the conversation of motherhood … beyond birth. Co-hosted each week by Liz Winters ( Nutritional Therapy Practitioner, certified pre and post-natal coach, Birthfit Regional Director, and mama) and Jenny Anderson (doula, Birthfit Regional Director, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. Get this Episode's FREEBIE!  FREE Build Your Birth Team Checklist IN THIS EPISODE 4:00 … What should you ask yourself about everyone in your room: How do they make me feel? 8:58 … What is a “birth team”? 11:07 … Jenny’s birth team experiences 16:15 … Liz’s birth team experiences 21:00 … Be comfortable asking for help. 29:00 … Spouse/partner 33:30 … Primary provider: OB/Midwife/Family Physician (Midwife: Certified Nurse or Direct Entry or Traditional) 38:00 … Doula 41:45 … Coach / Fitness Instructor 42:25 … Nutritionist / Dietician 43:00 … Bodywork: Chiropractor, Massage Therapist, Cranial-Sacral, Pelvic Floor Physical Therapist, Acupuncturist 45:45 … Primary Care Physician, Naturopathic Doctor, etc. 46:57 … Mental Health Support 47:45 … Childbirth Educator 52:12 … Lactation Consultant 55:00 … You are allowed to change your mind at any time. Mentioned in this episode: Our besties: @essentialomnivore, @jackdnginger Portland Doula Love Alma Midwifery Doulamatch.net FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com TAGS Birth team, labor, support system, pregnancy, childbirth, doula, lactation, fitness, nutrition

Hi! Welcome to the Beyond the Birth Podcast. Join us each week as we take the conversation of motherhood … beyond birth. Co-hosted each week by Liz Winters ( Nutritional Therapy Practitioner, certified pre and post-natal coach, Birthfit Regional Director, and mama) and Jenny Anderson (doula, Birthfit Regional Director, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. IN THIS EPISODE 1:30 … Sweet feedback and why Jenny needs more “stranger love”. 6:35 … How do we define Holding Space? (Huffington Post article) 8:56 … Truthfulness: Two truths of one event can coexist 10:15 … Unknown destination - removing personal experience 15:30 … What holding space isn’t. 21:20 … Holding space for a toddler. 24:10 … How to explain it to someone else. 27:25 … Keys to holding space for a living as a doula. 33:00 … Slowing down in a world of immediate communication 38:52 … Honoring the other person’s inner voice and learned wisdom 42:00 … Finding balance of agreeing and disagreeing that is actually validation 45:00 … Self-practice vs. self-care Mentioned in this episode: @bigbirthjunkie FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com FOLLOW US Subscribe, Rate, and Review TAGS holding space, doula, birth worker, truth, self-practice, parenting, relationships

TRIGGER Warning:  Welcome to the Beyond Birth Podcast. This episode Jenny shares the story of her son, Jack. It is a story of love, loss, and pregnancy termination so if any of those things is triggering for you or anyone you are listening with, it may be best to come back to this episode at another time. We hope that this story and discussion is insightful, uplifting, healing, and loving for all. IN THIS EPISODE 3:00 … How we chose to share this story between us. 4:50 … Jenny’s beloved Jack and his story. 17:35 … It’s Dr. Balderston  53:00 … How it relates to “late term abortion” discussion currently happening in the media and national politics. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com FOLLOW US Subscribe, Rate, and Review TAGS miscarriage, stillbirth, loss, abortion, pregnancy

Happy Love Day! Valentine’s Day sometimes gets a bad rap as being over commercialized, ostracizing to singles, or superficial to true romance. It can be all of those things, and it’s a perfect opportunity to talk about our Love Languages, tendencies, personality types, and communication styles, and how important they are during birth and in motherhood. Welcome to the Beyond Birth Podcast! IN THIS EPISODE Celebrating Valentine’s Day in our worlds. 8:00 … Love Languages and how they help us communicate Book: The 5 Love Languages Quiz: What is your Love Language? Expressing and receiving love differently 14:00 … Universal Toddler Love Language: Quality Time? 17:00 … Four Tendencies: Upholder, Obliger, Rebel, Questioner Book: The Four Tendencies Quiz: What is your tendency? 23:00 … Struggles with our tendencies  25:20 ... How love languages and tendencies apply to doula support 29:00 … Communicating and supporting team members 32:30 … Nine Enneagram Types: Reformer, Helper, Achiever, Individualist, Investigator, Loyalist, Enthusiast, Challenger, Peacemaker Full Quiz: What is your Enneagram Type? Fast Quiz: What is your Enneagram Type? 42:10 … Why is this all important during birth? Because Birth is raw. 48:00 … Jenny’s most epic Valentine’s Day gift (Amazon Link) Also mentioned: 16Personalities Quiz FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com FOLLOW US Subscribe, Rate, and Review TAGS love languages, love, personality types, communication, f the should, valentine’s day

Hi! Welcome to the Beyond the Birth Podcast.  Your goals for your body are yours alone. We (Jenny and Liz) do not want to tell you what to do with your body or what your goals should be; that’s for you to discover and work through as your life changes. But, we do want you to know that we celebrate the way your body looks right now, the amazing things it has done, and will do. We want you to be healthy, strong, informed, and proud. Free Resource: Nourishing Foods for Postpartum IN THIS EPISODE 6:00 … Liz’s version of a high fat/protein coffee. 11:00 … Just why the goal of getting your pre-baby “body back” is in fact bullshit.  17:50 … How did your body change during pregnancy and birth top to bottom? 25:15 … Women who have experienced loss are still postpartum. 28:00 … Celebrating new mom’s body. 29:46 … This was a major event for the body. Realistic recovery rates for mom is not 6 weeks,  31:48 … Returning to a feeling of self. 35:00 … Ideal recovery plan or body composition change plan for most moms. 44:18 … Cultivating a strong, positive, diverse social media feed and social circle. 47:50 … How we speak to others and ourselves. 52:11 … Society gives bad advice. 57:10 … Postpartum is an opportunity to start with a (somewhat) clean slate. How do I want to show up in this body?  Move with the body you have today. Find a local BIRTHFIT RD/Professional/Coach Mentioned on this episode: @4thtribodies Instagram account, celebrating postpartum bodies FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com FOLLOW US Subscribe, Rate, and Review TAGS movement, postpartum, body back, birthfit, f the should, motherhood, pregnancy, body image

ABOUT BEYOND BIRTH PODCAST Hi! Welcome to the Beyond the Birth Podcast. Join us each week as we take the conversation of motherhood … beyond birth. Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, Birthfit Regional Director, and mama) and Jenny Anderson (doula, Birthfit Regional Director, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. IN THIS EPISODE Watermelon Radishes … the Cinderella of the vegetable aisle. 5:05 … Liz livin’ the life in “real” Portland. 7:30 … Who exactly is living in her house? 13:20 … How to spend a honeymoon Winters style! 18:00 … Liz’s journey with food. 24:34 … Liz’s Businesses: Sprout Wellness (soon to be Liz Winters Wellness), BIRTHFIT NE Portland, Portland Outdoor Fitness, Beautycounter. 36:00 … Being an educated consumer. What is “natural” in advertising? What is EWG? 45:00 … Birth team care providers recognizing their scope of practice. 49:10 … Where does Liz go from here? Connecting to moms, particularly in postpartum, including women who have experienced loss. 53:10 … Liz schedules in spare time, so she works on journaling without judgement, staying off of a “to do” list 58:50 … Danish Study Linking Birth Control and Depression Mentioned a couple times in this podcast: The amazing Lily Nichols and her super informative books, blogs, etc. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellness.com bend.birthfit.com FOLLOW US Subscribe, Rate, and Review TAGS nutritionist, movement, food, fitness, postpartum, beautycounter, motherhood, birthfit, mother, meet us

ABOUT BEYOND BIRTH PODCAST Hi! Welcome to the Beyond the Birth Podcast. Join us each week as we take the conversation of motherhood … beyond birth. Co-hosted each week by Liz Winters ( Nutritional Therapy Practitioner, certified pre and post-natal coach, Birthfit Regional Director, and mama) and Jenny Anderson (doula, Birthfit Regional Director, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. IN THIS EPISODE We get to know Jenny (IG @birdie.in.bend … Although we never address exactly how she got the nickname Birdie, but hey, there’s always next time). Owner of 3 and a half horses, mother to four, doula, Birthfit Bend Regional Director, and loud laugher. 3:30 … How many horses does she actually have and how she came to call her “half horse”, Doody. 7:25 … Personal journey into motherhood and the birth world. 10:00 … F The Should - our new mantra for this podcast. 12:50 … What is a doula? 24:55 … About her family and all of the Jennys. 31:30 … How Birthfit found Jenny and Jenny found Birthfit. Mentioned here: @Laura.RadicalRoots, Bone Broth Recipe 37:00 … Daily non-negotiable: quiet time for the girl with a lot of energy FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com FOLLOW US Subscribe, Rate, and Review TAGS doula, motherhood, birthfit, birth worker, horses, bone broth, mother, meet us

ABOUT BEYOND BIRTH PODCAST Hi! Welcome to the Beyond the Birth Podcast. Join us each week as we take the conversation of motherhood … beyond birth. Co-hosted each week by Liz Winters ( Nutritional Therapy Practitioner, certified pre and post-natal coach, Birthfit Regional Director, and mama) and Jenny Anderson (doula, Birthfit Regional Director, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. IN THIS EPISODE Happy New Year! Resolutions are happening all around us right now. Have you made any? Are they actually achievable, supported, and habit forming?  Let’s dive into why resolutions are hard to keep, and how we can shift them into intentional, habit forming goals for ourselves. 2:04 … What are we really into right now? 7:30 … New Year as a new start.  11:30 ... Breaking down into small doable tasks.  14:50 … Looking at the why behind outcome based goals 18:34 … Habit Share App  19:15 … Set those goals that you are 90% confident you can actually do.   21:30 … Working out as moms 23:35 … Working with your support system to achieve your goals. 27:00 … Being honest about your WHY, and “F-ing the Should” 34:26 … Setting a word intention for the year. 37:40 ...  Be forgiving. Have a sense of humor. Find the best people to support you. FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @sproutwellness @birdie.in.bend www.sproutwellnesspdx.com bend.birthfit.com FOLLOW US Subscribe, Rate, and Review

ABOUT BEYOND BIRTH PODCAST Hi! Welcome to the Beyond the Birth Podcast. Join us each week as we take the conversation of motherhood ... Beyond Birth.  Co-hosted each week by Liz Winters (Nutritional Therapy Practitioner, certified pre and post-natal coach, Birthfit Regional Director, and mama) and Jenny Anderson (doula, Birthfit Regional Director, and mama). Our hope is to inspire, educate, and empower women as they navigate pregnancy, postpartum, and parenthood with evidence based guidance, informative interviews, and entertaining anecdotes from our perspectives as moms, entrepreneurs, and birth professionals. IN THIS EPISODE This episode may contain “boat talk” aka swear words (minimal). In this episode, we take a brief moment to introduce ourselves, give some background, and start this podcast journey with each other (and our listeners!). Collywobbles: when you eat too many sweets and your tummy doesn’t feel so great. Liz’s favorite podcast: Curious and Curiouser (iTunes: Curious and Curiouser) Jenny’s favorite podcast: My Favorite Murder (iTunes: My Favorite Murder) Liz’s recipe for fudge: click here for the goodness FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us on Instagram @sproutwellness @birdie.in.bend Or our websites: www.sproutwellnesspdx.com bend.birthfit.com