Wild & Fierce | hormone health, functional nutrition, fitness, and motherhood|

Deep Dive on co-sleeping, to cry it our or not to cry it out & more on infant sleep with Brittni Mella Cepeda

Tue, 16 Dec 2025 13:00:00 GMT

Trigger Warning: This episode discusses Sudden Infant Death Syndrome (SIDS) and may be upsetting for some listeners.

On this episode, Amber and Johanna are joined by Brittni Mella Cepeda, a holistic infant and toddler sleep specialist and founder of Resting in Motherhood. Together, they explore the nuanced world of infant sleep, co-sleeping, and the myths and realities around sleep training. Brittni shares her personal journey, expert insights, and practical advice for parents navigating the overwhelming landscape of sleep advice and products.

Key Topics Discussed:

Brittni’s background and how her own motherhood journey led her to become a sleep specialist
The definitions and history of co-sleeping and sleep training
Cross-cultural perspectives on infant sleep and why Western societies often stigmatize co-sleeping
The biological norms of infant sleep and why frequent waking is protective
The influence of the sleep training and baby product industries
Myths about sleep: nap lengths, self-soothing, sleep schedules, and “bad habits”
The importance of tuning into your intuition and your child’s unique needs
Safe co-sleeping guidelines (Safe Sleep Seven)
The impact of sleep practices on child independence and emotional regulation
How to handle unsolicited advice and set boundaries as a new parent
Practical tips for setting your family up for sleep success

Resources Mentioned:

“Safe Infant Sleep” by Dr. James McKenna
“The Whole-Brain Child” book

Connect with Brittni:

Instagram: @‌resting_in_motherhood
Website: restinginmotherhood.com
Courses and resources for parents on infant and toddler sleep

If you enjoyed this episode, please leave a review, share it with a friend, and tag us on social media! For more resources and to connect with Brittni, check out the links above.

*All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider. Contact us: hello@wildandfierce.com

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

The Fitness Myth That’s Wrecking Women’s Hormones: No Pain, No Gain

Tue, 09 Dec 2025 13:00:00 GMT

In this solo episode, Amber tackles the pervasive fitness myth of "No Pain, No Gain" and how it negatively impacts women’s hormones, motivation, and relationship with movement. She shares why this mentality is unrealistic for most women—especially moms—and how it can lead to burnout, inconsistency, and even hormonal imbalances.

Key Topics Covered

The origins and problems with the "No Pain, No Gain" mindset.
Why pushing to exhaustion isn’t sustainable or healthy for most women.
The mental and physical consequences of overtraining.
How to redefine what counts as a “workout” and why all movement matters.
Real-life examples of creative ways to fit movement into a busy life.
The importance of rest, recovery, and listening to your body.
Research-backed benefits of moderate, consistent exercise over sporadic high-intensity workouts.
Tips for making movement a lifestyle, not a punishment.

Actionable Tips & Takeaways

All movement counts: Even 10 minutes of activity is a win.
Get creative: Use what you have at home, play with your kids, or do bodyweight exercises while doing daily tasks.
Habit stacking: Pair new movement habits with existing routines (e.g., squats while brushing your teeth).
Accountability: Find a workout buddy, coach, or supportive partner.
Plan ahead: Schedule workouts like any other important appointment.
Listen to your body: It’s okay to modify, rest, or do less when needed.
Focus on consistency: Short, regular workouts are more effective than occasional intense sessions.
Celebrate progress: Look for improvements in strength, energy, sleep, and overall well-being—not just soreness or calorie burn.

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

The Truth About Breastfeeding: Culture, Support, and What Every Woman Deserves to Know with Megan Macy

Tue, 02 Dec 2025 13:00:00 GMT

In this episode, Johanna and Amber welcome Megan Macy, a certified lactation counselor and doula, to the Wild and Fierce Podcast. Megan shares her journey into the world of lactation support and doula work, offering valuable insights for new and expecting parents.

Key Topics Discussed:

Megan’s background and what inspired her to become a lactation counselor and doula
The importance of support during pregnancy, birth, and postpartum
Common challenges with breastfeeding and how to overcome them
Tips for new parents navigating the early days with a newborn
The role of a doula and how they can support families
Resources and advice for those considering a career in birth work

Connect with Megan:

To learn more about Megan’s services or to get in touch, visit her website: themilklady.net or on IG or TikTok: @themilkladylc

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Watch the Metabolism Masterclass HERE

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

What to Actually Expect Postpartum (That Nobody Tells You)

Tue, 25 Nov 2025 13:00:00 GMT

In this episode, we dive deep into the realities of postpartum recovery—covering everything you wish someone had told you before giving birth. Drawing from personal experience and supporting her sister through postpartum, Amber shares universal truths, practical tips, and emotional support for new moms.

Topics Covered:

Universal Postpartum Truths

Why you’ll still look pregnant after birth (and why it’s normal)
The reality of postpartum bleeding (lochia): what to expect, how long it lasts, and when to call your provider
When your milk comes in and what engorgement feels like
Soreness, uterine cramping, and the importance of rest
The emotional and hormonal rollercoaster: postpartum blues vs. postpartum depression/anxiety
The challenge of isolation and the importance of finding your support system

Vaginal Birth: What to Expect

Perineal tearing: how to prepare and care for stitches
The first postpartum bowel movement: tips for comfort and safety
Hemorrhoids and pelvic floor recovery
Recommended products: peri bottles, perineal sprays, ice packs, high-waisted underwear, period panties, sits baths, squatty potty

C-Section Recovery: What to Expect

Why C-section is major surgery and what recovery really looks like
Scar care: splinting, desensitizing, and massage
Managing pain, gas, and mobility
Must-haves: loose clothing, pillows, stool softener, realistic expectations

Red Flags & When to Seek Help

Signs of infection, abnormal bleeding, severe pain, headaches, and breathing issues
Distinguishing between normal baby blues and postpartum depression/anxiety

Sanity-Saving Tips

Prepping freezer meals
Bringing comfort items to the hospital
Setting boundaries with visitors
Letting go of “bounce back” pressure

Resources Mentioned:

What To Expect Postpartum Guide: What to expect postpartum!.pdf
Scar Desensitizing: C-section Scar desensitization
Scar Massage: C-section scar massage and mobility

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

Digging Deeper: Root Causes, Lab Markers, and the Truth About Testing (Part 2 with Michael Rutherford)

Tue, 18 Nov 2025 13:00:00 GMT

On this episode, Amber and Johanna continue their conversation with functional health expert Michael Rutherford. This second part is packed with practical advice and myth-busting around lab testing, root causes, and women’s health.

Key Topics Covered:

Why “root cause” matters: Michael explains why diagnoses like hypothyroidism, Hashimoto’s, or low progesterone are just the beginning, and why asking “why” is the key to true healing.
The pitfalls of jumping straight to hormone panels, food sensitivity tests, and specialty labs without addressing foundational health.
How symptoms often reveal more than lab numbers, and why practitioners should look beyond the diagnosis to underlying causes.
The importance of working with ethical, skilled practitioners (and how DIY approaches can waste time and money).
Understanding blood markers: Why blood tests are the gold standard, and how to interpret markers like glucose, insulin, A1C, and cholesterol with nuance.
The complexity of insulin resistance, why fasting labs matter, and how stress, diet, and even things like mold or parasites can impact your results.
Cholesterol demystified: Why high cholesterol isn’t always bad, how age and gender affect optimal ranges, and why context is everything.
The truth about TSH and thyroid testing: Why TSH alone isn’t enough, the role of the pituitary, and how under-eating and over-exercising can impact thyroid health.
Gut health basics: Why food sensitivity tests are often unnecessary, and the simple foundational steps to start healing your gut.
The three root causes of dysfunction: Deficiency, toxicity, and vitality (mental/emotional health)—and why you need to address all three for lasting wellness.
Michael’s approach to blood chemistry and why patterns (not single markers) tell the real story.

Connect with Michael Rutherford:

Instagram: https://www.instagram.com/functional_blood_chemistry/
Website: https://www.fundamentawellness.com/

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

Why Your Labs Are 'Normal' but You Still Feel Awful With Michael Rutherford, Part 1

Tue, 11 Nov 2025 13:00:00 GMT

In Part 1 of this 2 part deep-dive series, Amber and Johanna are joined by Michael Rutherford to unravel the mysteries of lab work, functional blood chemistry, and why so many people feel unwell despite “normal” test results. The conversation covers the pitfalls of conventional lab ranges, the importance of looking for root causes, and how functional approaches can reveal what standard medicine often misses.

Key Topics Covered:

Michael’s personal health journey and how it led him to functional blood chemistry
The difference between conventional and functional lab ranges
Why “normal” lab results don’t always mean optimal health
The limitations of standard blood panels (CBC, differentials, iron markers, etc.)
The impact of insurance and the healthcare system on lab testing
The importance of asking “why” and looking for patterns, not just treating numbers
Common missteps in functional and conventional medicine
The dangers of “greenwashed” allopathic approaches
How to advocate for yourself as a patient
The real cost of lab work and why out-of-pocket can be cheaper
When to use (and not use) hormone panels and food sensitivity tests

Connect with Michael Rutherford:

Instagram: https://www.instagram.com/functional_blood_chemistry/
Website: https://www.fundamentawellness.com/

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

Birth Prep 101: Why Your Body Knows What to Do BUT Preparation Makes It Better

Tue, 04 Nov 2025 13:00:00 GMT

In this empowering episode, Amber dives into one of the most important — and often overlooked — parts of pregnancy: birth preparation.

Yes, your body was made to give birth. But just like a marathon runner wouldn't show up to race day without training, you shouldn't go into labor without support, strategy, and physical and mental prep.

Whether you're a first-time mom or preparing for a different birth this time around, Amber breaks down exactly how to support your body and mind — from strength training and pelvic floor prep to breathing techniques and building your mental resilience.

🧠 What You’ll Learn:

Why birth prep is not just for Type A moms — it’s for every woman
The power of treating labor like a marathon, not a mystery
How to train your body with strength and endurance for a smoother labor
What most people get wrong about pelvic floor work during pregnancy
The difference between strength and relaxation when it comes to pushing
How to practice pelvic floor relaxation with breathwork and intentional movement
Amber’s favorite positions to prep your pelvic floor for birth
Why it’s never “too late” to start preparing — even if you're in your third trimester

🛠️ Resources & Links Mentioned:

📘 Free Birth Planning E-book
Get Amber’s free guide to start your birth prep journey
👉 https://products.fiercenotfragile.com/free-birth-planning-ebook
🧳 Birth Plan & Hospital Packing Checklist
Not sure where to start? Use this free guide to get organized
👉 https://products.fiercenotfragile.com/birth-plan-and-hospital-packing-list
💪 Fierce Birth Prep & Postpartum Recovery Course
Amber’s signature course for birth prep, pelvic floor, strength, recovery & more
👉 https://products.fiercenotfragile.com/fierce-birth-prep-course
💬 Work with Amber 1:1
Looking for personalized coaching and birth prep support?
👉 https://products.fiercenotfragile.com/client-landing-page

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

How to Actually Heal Your Gut (and Stop Wasting Your Time & Money)

Tue, 28 Oct 2025 12:00:00 GMT

In this week's solo episode, Johanna shares what really works when it comes to healing your gut, and why most trendy protocols and supplement stacks fall short. She leans into the foundational approach: support your body first, then address imbalances. If you're tired of expensive cleanses, frustrating food restrictions, or being “on the protocol hamster wheel,” this one’s for you.

You’ll get insight into the root drivers behind gut dysfunction (not just symptoms), plus actionable steps you can begin implementing immediately. Johanna also walks you through how she healed her own gut issues and what she now teaches clients to do differently.

🌿 What You’ll Learn

Why most gut protocols fail (they skip the basics)
The “lawn analogy” — how your gut environment mirrors a garden
Key upstream factors (stomach acid, blood sugar, stress, chewing habits)
How under-eating sabotages gut health
Simple but powerful habits that support digestion
When and how to safely layer in targeted protocols or testing

Featured Resources & Offers-

✨ Women’s Metabolism & Hormones Made Simple (Free Virtual Class)

This class helps you:

Understand women’s metabolism (yes, it works differently than men’s)
Learn how much food your body really needs to support hormones
Discover why PMS, fatigue, and cycle irregularities happen
Build balanced, hormone-supportive meals without rigid dieting

→ Access it here: Metabolism Masterclass Landing Page products.wildmusewellness.com

✨ 5 Days to Better Energy, Moods & Periods (5‑Day Reset — $7)

A hormone-supporting blood sugar reset framework for women who are ready for change. In just 5 days, you’ll:

Stabilize energy (bye bye afternoon crashes)
Reduce mood swings / “hangry” moments
Ease PMS, cravings, sleep disturbances, and more

What you get:

Full 5-day reset guide
Meal & snack ideas (macro-balanced)
Daily tracking workbook + symptom checklist
Bonus hormone-supportive grocery list

→ Grab access here: 5‑Day Reset Landing Page products.wildmusewellness.com

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

Understanding Hypermobility, Ehlers-Danlos, and the Power of Strength with Taylor Goldberg

Tue, 21 Oct 2025 12:00:00 GMT

In this episode of The Wild and Fierce Podcast, we’re diving into the fascinating (and often misunderstood) world of hypermobility with our friend and expert guest, Taylor Goldberg, a chiropractor turned virtual hypermobility coach.

Whether you’ve been told you’re “double-jointed,” are navigating chronic pain, or have never even heard of Hypermobile Ehlers-Danlos Syndrome (hEDS), this conversation is for you. Taylor shares her personal journey, breaks down what hypermobility actually is (spoiler: it’s not about being extra flexible), and explains why so many people go undiagnosed for years.

We also touch on symptoms, diagnostic challenges, the overlap with trauma, mold exposure, COVID, postpartum recovery, and why you don’t need a formal diagnosis to get support. If you’ve ever felt dismissed or misunderstood in your health journey—this episode is a must-listen.

What We Cover:

What is hypermobility—and why "double-jointed" is a myth
Taylor’s journey from childhood diagnosis to coaching others
The 4 types of hypermobility and why most people have never heard of them
The long and flawed road to diagnosis (22 years on average!)
The difference between flexibility and joint mobility
Why so many hypermobile people feel stiff, not bendy
How trauma, viruses (like mono or COVID), and postpartum can trigger symptoms
The GI, nervous system, pelvic floor, and cardiovascular symptoms commonly associated with hEDS
The controversy around clinical vs. genetic diagnoses
Why the current medical system fails hypermobile patients—and how to advocate for yourself
Strength training, pregnancy, and postpartum tips for hypermobile bodies
And so much more!

About Our Guest:

Taylor is a chiropractor and virtual hypermobility coach who specializes in helping clients with Hypermobile Ehlers-Danlos Syndrome (hEDS) and Hypermobility Spectrum Disorder (HSD). Living with hEDS herself, she brings both clinical expertise and lived experience to her coaching, helping clients around the world reduce pain, build strength, and reclaim agency over their bodies.

Connect with Taylor:

Instagram: @‌thehypermobilechiro
Website: thehypermobilechiro.com

Loved this episode? Drop us a review on Apple Podcasts—it helps us reach more listeners like you. 💛

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Watch the Metabolism Masterclass HERE

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

Stop Using “Too Busy” as Your Health Excuse with Amber Grimmett

Tue, 14 Oct 2025 12:00:00 GMT

In this no-BS solo episode, Amber gets real about a common — and costly — excuse: “I’m too busy.” If you’ve ever said those words when it comes to working out, eating better, getting more sleep, or managing stress... this episode is your wake-up call.

From hard-hitting stats on muscle loss and screen time, to real-life examples of mom guilt and the kid activity trap, Amber breaks down exactly why we need to stop waiting for the perfect time — and how to start prioritizing our health now.

This episode is packed with powerful reframes, reflection questions, and truth bombs that will challenge you to look at your priorities, your habits, and your legacy.

🧠 What You'll Learn:

Why “too busy” is not a valid excuse for neglecting your health
How your current habits shape your future strength, energy, and independence
How to model wellness for your kids without the burnout
How to reframe “I don’t have time” into “It’s not a priority”
The power of small, consistent actions (and why they matter more than perfect plans)

🛠️ Topics Covered:

👩‍👧‍👦 The “mom martyr” mindset & over-scheduling your kids
🧠 Priority vs. time: What your habits say about your values
📉 Muscle loss & aging: What happens when you wait
📱 Screen time audit: The hard truth about your phone habits
🏋️‍♀️ What meaningful fitness really looks like (spoiler: not just the gym)
🔁 How to stop spinning your wheels and start seeing results
🧓 Creating a future you’re proud of — one strong habit at a time

💥 Amber’s Challenge to You:

Do a priority audit of your week. You have 168 hours — how many go toward your health?
Pull up your screen time report and compare it to your workout consistency.
Ask yourself: What are you saying yes to that you should be saying no to?
Write down your 5 deep WHYs for wanting to feel healthier and stronger.

🛎️ Resources & Links:

Want support that actually fits your life? Learn more about Amber’s coaching HERE
Follow us on IG @wildandfiercepodcast for more daily motivation
Share this episode with a friend who needs a loving kick in the pants

✨ Ads from this Episode: ✨ Purchase the Fierce Birth Prep & Postpartum Recovery Course here: Fierce Birth Prep & Postpartum Recovery Course

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

Burnout Isn’t Just in Your Head—It’s in Your Minerals with Johanna Clark, Wild Muse Wellness

Tue, 07 Oct 2025 12:00:00 GMT

Episode Overview:

In this special solo episode, Johanna, founder of Wild Muse Wellness, takes listeners on an eye-opening journey into the world of minerals and burnout—two topics deeply connected and often overlooked in women's health.

Johanna shares her personal story of recovering from burnout through mineral replenishment and explains why so many women today are walking around chronically depleted—especially those in their reproductive years, navigating pregnancy, postpartum, or simply keeping up with modern-day stressors.

Listeners will walk away with a foundational understanding of how minerals work, why they matter, and how to begin restoring balance through food, lifestyle, and smarter strategies—not just supplements.

💥 What You'll Learn:

Why burnout isn’t just emotional—it’s a physical, whole-body imbalance
The "Four Lows" pattern seen in many Wild Muse clients on HTMA (Hair Tissue Mineral Analysis)
Key signs of low sodium, potassium, magnesium, and calcium
Why women are uniquely vulnerable to mineral depletion
How dieting, stress, and even pregnancy strip the body of essential nutrients
Why over-supplementing can backfire (and what to do instead)
How to prepare your body for pregnancy through mineral support

🛠️ Resources & Mentions:

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

How Trauma Affects Hormones & Healing with Katie O’Leary

Tue, 30 Sep 2025 12:00:00 GMT

What if your anxiety, fatigue, hormone issues—or even how you show up in your relationships—wasn’t just “in your head”… but rooted in a dysregulated nervous system?

In this powerful conversation, we sit down with Katie O’Leary, trauma-informed coach, somatic therapist, and host of The Stress Mess Podcast, to explore how trauma and chronic stress impact women's hormones, health, and home life—and how to gently begin healing.

Whether you’ve experienced “big T” trauma or you’ve simply lived under chronic stress, this episode offers clarity, compassion, and science-backed tools to support your healing journey.

🧠 We cover:

The real definition of trauma (it’s not just what happened to you)
How chronic stress and trauma affect your hormones, metabolism, and mood
Signs of nervous system dysregulation that show up in everyday life
How to know if you’re living in survival mode
The vagus nerve’s role in healing & simple ways to activate it (no fancy tools required!)
How trauma patterns play out in parenting, relationships, and emotional safety
Why co-regulation matters more than perfect routines
What regulation really looks like for real women with full lives

🌿 About Our Guest:

Katie O’Leary, LPC is a licensed mental health counselor, trauma-informed coach, and host of The Stress Mess: Laughing Through Trauma podcast. Through somatic therapy and nervous system education, she helps women reclaim their health, self-trust, and safety in their own bodies.

📲 Connect with Katie:

Instagram: @‌katieostresscoaching
Website: www.oakmountainmh.com
Podcast: Stress Mess: Laughing Through Trauma

💛 Final Takeaways:

Your body isn’t broken—it’s adaptive. Healing starts with safety, not perfection.

And yes—regulating your nervous system really can change your hormones, energy, and home life.

🎧 Tune in now to understand how trauma impacts hormones, how to work with your nervous system, and how to break free from generational patterns of survival.

👉 Loved this episode? Share it with a friend, leave a review, or tag us with your biggest takeaway!

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

✨ Ads from this Episode: ✨

Purchase the Fierce Birth Prep & Postpartum Recovery Course here:

https://fierce-not-fragile.kit.com/products/fierce-birth-prep-postpartum-recovery

Hosted on Acast. See acast.com/privacy for more information.

Birth Begins in the Mind: Mindset, Manifestation & Choosing the Right Provider with HeHe Stewart

Tue, 23 Sep 2025 12:00:00 GMT

In this episode we're diving into the mental, emotional, and energetic side of birth with the incredible HeHe Stewart—evidence-based doula, founder of The Birth Lounge, and host of The Birth Lounge Podcast.

We explore why mindset is just as important as physical prep, how to mentally and emotionally prepare for labor, and how to take responsibility for your experience without fear or overwhelm. Whether you’re planning a hospital birth, a home birth, or are still figuring it all out—this conversation will leave you feeling informed, inspired, and empowered.

🎧 In This Episode, We Cover:

Why mindset shapes your birth experience more than you think
The most common emotional blocks that show up in labor
How to build a birth team that supports your values and intuition
The difference between surrender and giving up control
Practical tools for advocating for yourself in the hospital
Coached pushing vs. intuitive pushing, fetal ejection reflex & laboring down
Induction methods: natural vs. medical
Epidurals: how to stay empowered if you choose one
Breech & twin vaginal births—what HeHe wants you to know
What you can actually decline in a hospital (yes, even if it’s "policy")

💬 Featured Guest:

HeHe Stewart, founder of The Birth Lounge and host of The Birth Lounge Podcast, is a fierce advocate for evidence-based, empowered hospital births. Through her education platform and support programs, she helps women rewrite their birth stories from fear to confidence.

📲 Connect with HeHe:

Instagram: @‌tranquilitybyhehe

Website: www.thebirthlounge.com

Podcast: The Birth Lounge Podcast

🌀 Ready to mentally and emotionally prepare for birth with clarity and confidence?

Listen now and don’t forget to share this episode with a mama-to-be who needs this kind of support 💛

✨ If you loved this conversation, leave a review and let us know your biggest takeaway!

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

✨ Ads from this Episode: ✨

Purchase the Fierce Birth Prep & Postpartum Recovery Course here:

https://fierce-not-fragile.kit.com/products/fierce-birth-prep-postpartum-recovery

Hosted on Acast. See acast.com/privacy for more information.

The Key to Stable Energy: Blood Sugar Regulation for Women

Tue, 16 Sep 2025 12:00:00 GMT

In today’s episode, we’re diving into a topic that affects so much more than just diabetes —blood sugar regulation.

We’re talking energy, moods, hormones, cravings, fertility, and more. Whether you’re in your cycling years, pregnant, postpartum, or navigating PCOS or thyroid challenges, this episode will help you understand how stabilizing your blood sugar can stabilize your life.

💡 Here’s what we cover:

🔹 Why blood sugar regulation is foundational for women’s health

→ From PMS to ovulation and mood swings to metabolism, your hormones depend on steady blood sugar to function well.

🔹 Common signs your blood sugar might be out of balance

→ Think: hangry crashes, intense cravings, poor sleep, and cycle irregularities.

🔹 Root causes of blood sugar dysregulation

→ Including undereating, high stress, postpartum shifts, poor sleep, mineral imbalances, and more.

💌 Links & Resources Mentioned:

✨ Women's Metabolism + Hormones Made Simple— Our masterclass on what your body actually needs at each life stage.

🥤 Fresh Test (GD Friendly Glucose Drink Alternative) — A clean option we love for gestational diabetes screening.

📘 5 DAYS TO BETTER ENERGY, MOODS & PERIODS GUIDE — A free guide to start supporting your blood sugar right away.

🌿 PCOS 101 — The foundations of healing PCOS from a root cause, whole body approach.

🍊 Fruit of the Womb: PregnancySafe Bitters — Our favorite way to support digestion + blood sugar in pregnancy.

📣 Ready to Feel More Balanced?

Subscribe, leave us a 5-star review, and share this episode with a friend who needs to hear that their “low energy” might actually be a blood sugar issue 💛

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: https://l.bttr.to/Yj3AA

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: Personalized coaching that meets where you are & gets you to where you want to be.

Hosted on Acast. See acast.com/privacy for more information.

Season Finale Q&A: Life Lately, Lessons Learned & Laugh-Out-Loud Moments

Tue, 20 May 2025 12:00:00 GMT

🎙 SEASON FINALE: Fun, Feels & Getting Personal — Q+A Session!

We’re closing out the season with a bang — and a whole lot of laughs, insight, and maybe even a few surprise confessions. In this special season finale, we flipped the script and put each other in the hot seat with a round of fun, thoughtful, and “totally unscripted” 😉 questions.

From morning rituals and motherhood musings to our most niche hill-to-die-on opinions (yes, we went there), this episode is part reflection, part giggle-fest, and all heart. We opened up about what we’re unlearning, what keeps us grounded, and the goals we’ve quietly tucked away—and now are ready to speak out loud.

Oh, and did we mention irrational loves, favorite books (Buy Back your Time by Dan Martell and Real Self Care by Pooja Lakshmin MD), and bucket list travel dreams? 🥹🌍

We’re so grateful you’ve been here with us for this season. As we wrap up, we’d love to hear from YOU:

✨ What was your favorite episode of the season?

Send us a DM or tag us—we're all ears as we dream up what's next.

Thanks for being part of this community. We truly couldn’t do it without you 💛

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

Empowered Birth: Understanding Your Body, Choices & the Role of Midwives

Tue, 13 May 2025 12:00:00 GMT

🎙️ Episode Recap: Birth is one of the most powerful experiences in a woman’s life, yet so many approach it with fear and uncertainty. In this episode, we’re joined by Miri, a homebirth and birth center midwife, to break down what every woman should know about birth. We’ll explore the truth about physiological birth, different birth options, how to prepare, and how to navigate medical interventions with confidence. Because when you understand your body and your choices, you can step into birth feeling informed and empowered.

🔹 Meet Miri – What led her to midwifery & her perspective on birth

🔹 What women need to know about birth – Separating truth from fear

🔹 Why so many women fear birth today – The role of media, culture & the medical system

🔹 Understanding physiological birth – What your body is designed to do

🔹 Birth options explained – OBs vs. midwives vs. doulas, home birth vs. hospital vs. birth center

🔹 Mindset & birth – Why birth is something a woman does in her body, not in her head

🔹 How to prepare for an empowered birth – Practical steps for confidence & trust

How to connect with Miri:

IG: @‌miri_the_birth_nerd

✨ Powerful Quotes about Birth:

“Your surges are not more powerful than you because they are you.”

“Giving birth is something a woman does in her body, not in her head.”

Films:

Business of Being Born

Born at Home

Podcasts:

Ultimate Home Birth Episode

Meditations/Visualizations:

Birth Meditation + Guided Visualization - Johanna’s Fav!

A Meditation For A Calm Labor and Delivery - Amber's Fav!

Guides + Courses:

Birth Prep & Postpartum Recovery Course:

Fierce Birth Prep & Postpartum Recovery Course

90 Day Fertility Checklist 90 Day Fertility Checklist

✨ Let’s Connect! *All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider. Contact us: hello@wildandfierce.com

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

Stress & Women’s Health: Hormones, Boundaries, and Building Resilience

Tue, 06 May 2025 12:00:00 GMT

Episode Overview: Discover how stress uniquely affects women's bodies and learn practical strategies to build resilience through female physiology. Work with your body, not against it!

What You'll Learn

🔹 How women's bodies process stress differently

🔹 Impact on hormones, nutrition, and overall health

🔹 Practical stress regulation techniques

🔹 Movement strategies for different stress states

🔹 Energy management and boundary-setting

🔹 Simple habit-stacking methods

The Female Stress Response

🔹 Eustress vs. distress

🔹 Unique cortisol patterns and "tend-and-befriend" response

🔹 Effects on hormones, nutrients, metabolism, and sleep

Stress Awareness & Regulation

🔹 Quick stress inventory exercise

🔹 Diaphragmatic breathing (5 in, 7 out)

🔹 Pattern interrupts and 5-4-3-2-1 grounding technique

Movement Medicine

🔹 Dancing, breathwork, nature, and strength training

🔹 The minimum effective dose principle

🔹 Creating your personal "movement menu"

Energy Management & Boundaries

🔹 Identifying energy drains vs. energy sources

🔹 Setting tech boundaries and learning to say no

Action Steps

Track daily stress levels on a 1-10 scale
Create your movement menu
Implement one key boundary this week
Choose one habit stack to practice

Quotable

"The goal isn't to eliminate stress but to build your capacity to respond effectively, recover completely, and remain grounded."

Reach out!

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

Find Your Why: The Key to Staying Motivated in Womanhood, Health & Business

Tue, 29 Apr 2025 12:00:00 GMT

🎙️ Episode Recap:

Ever feel stuck in the cycle of starting strong, losing motivation, and giving up—only to start again later? The missing piece might not be discipline or willpower—it’s your WHY. In today’s episode, we’re diving into why uncovering your deeper purpose is a game-changer in every area of life—health, business, motherhood, and beyond.

🔹 Why motivation fades & how your why keeps you moving forward

🔹 The compass vs. the treadmill: Are you making real progress or just running in place?

🔹 Personal stories on how finding our WHY shaped pregnancy, postpartum, and business

🔹 How your why simplifies decision-making & helps filter overwhelm

🔹 The power of support & accountability—why you don’t have to do this alone

🔹 Actionable steps: Journal prompts, daily mantras, vision boards & more

✨ Your Next Step: Take a moment today to ask yourself—what’s your why? Not just the surface-level answer, but the deep, emotional reason that will keep you going when motivation fades.

💡 We’d love to hear from you! Share your why with us—tag us on Instagram or send us a message. And if you need support, we’re here for you. Let’s build this life together!

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

Pelvic Floor 101: What Every Woman Needs to Know (Even If You Haven’t Had Kids)

Tue, 22 Apr 2025 12:00:00 GMT

🎙️ Episode Recap:

In this episode, we’re breaking down everything you need to know about pelvic floor health—what it is, why it matters, and how to care for it at any stage of life. Whether you’ve had kids or not, this episode is a must-listen for understanding how your pelvic floor impacts your core strength, bladder control, intimacy, and more.

🔹Amber’s pelvic floor journey – 2 births, pelvic organ prolapse, and lessons learned

🔹 What is the pelvic floor? – Why every woman (yes, even if you haven’t had kids) should care

🔹 Signs of pelvic floor dysfunction – From leaking to hip pain to UTI-like symptoms

🔹 The truth about a “tight” pelvic floor – Why sucking in your stomach all the time is hurting you

🔹 Hypertonic vs. Hypotonic pelvic floors – Understanding tension vs. weakness

🔹 Why Kegels aren’t always the answer – What your pelvic floor actually needs

🔹 The mind-body connection – How stress, posture, and movement play a role

🔹 Pelvic floor care basics – Strength training, breathwork, bladder habits, and more

📩 Resources Mentioned:

📌 Pelvic Floor Relaxation Guide – Learn how to relax & release tension

📌 Pelvic Floor 101 MasterClass – Deep dive into pelvic floor health

✨ Let’s Connect!

Have questions about pelvic floor health? Send us a DM or tag us on Instagram—we’d love to hear from you!

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

Preparing for Pregnancy: The Truth About Preconception & the First Trimester

Tue, 15 Apr 2025 12:00:00 GMT

***TRIGGER WARNING: Talking about miscarriage in this episode***

🎙️ Episode Recap:

In this episode, we’re diving deep into preconception, early pregnancy, and Johanna’s first trimester experience. If you’ve ever wondered what goes into preparing for pregnancy beyond just taking a prenatal, this episode is for you.

🔹 Why we wanted to record this episode – The episode that changed Johanna’s perspective

🔹 Prepping for conception – Why this isn’t talked about enough

🔹 The instant gratification mindset – We plan weddings for years but barely prep for pregnancy

🔹 Pelvic floor & nourishment prep – How to support your body before pregnancy

🔹 The reality of mineral depletion during pregnancy – What’s really happening inside your body

🔹 Beyond prenatals – Why a supplement alone isn’t enough

🔹 Male fertility prep – Why preconception isn’t just about the mother

🔹 Early pregnancy symptoms – How Johanna knew she was pregnant

🔹 First trimester recap – Symptoms, struggles, and what helped

📩 Resources Mentioned:

📌 Fertility Blood Work Post – What labs can tell you about your fertility

📌 Whole Food Prenatal – The prenatal, as nature intended

📌 90-Day Fertility Checklist – A step-by-step guide to preconception prep

📌 Hormone Balancing Blueprint – A roadmap to balanced hormones

📌 Fierce Birth Prep & Postpartum Recovery Course – Birth & postpartum support

📌 Free Birth Planning E-Book – Grab your free guide now

✨ Let’s Connect!

Have questions about preconception or pregnancy? Send us a DM or tag us on Instagram—we’d love to hear from you! Contact us: hello@wildandfierce.com

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

Redefining Nourishment: What Women Really Need Beyond Diet & Exercise

Tue, 08 Apr 2025 12:00:00 GMT

🎙️ Episode Recap:

When we talk about nourishment, we’re talking about so much more than just food. True nourishment touches every part of your life—your mind, body, and soul. In this episode, we’re diving into what it really means to be nourished and why so many women are running on empty.

🔹 Beyond food & diet – What true nourishment looks like in every area of life

🔹 Mental & emotional well-being – The invisible weight women carry

🔹 Thriving vs. surviving – Why so many are running on fumes

🔹 Self-care isn’t selfish – Why taking care of yourself is necessary, not a luxury

🔹 How nourishment impacts pregnancy, postpartum & breastfeeding

🔹 The societal double standard – Why investing in yourself is seen as ‘selfish’ but overworking isn’t

🔹 The pressure to ‘do more’ – How hustle culture is making women feel depleted

🔹 Our personal journeys with nourishment – How this shift has changed our lives & businesses

🔹 Small shifts that make a big impact – Sleep, stress, movement, fun & connection

📚 Books We Mentioned:

📖 How Are You, Really?

📖 The Let Them Theory

✨ Let’s Keep the Conversation Going! Have you felt the pressure to keep pushing at the expense of your well-being? What does nourishment look like for you? Tag us on Instagram or send us a DM—we’d love to hear from you.

📩 Links & Resources: *All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider. Contact us: hello@wildandfierce.com

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.

Unfiltered Womanhood: The Stories No One Talks About

Fri, 28 Mar 2025 17:30:49 GMT

🎙️ Episode Recap: Welcome to the very first episode of W+F! We’re so excited to kick off this podcast and bring you the real, raw, and unfiltered conversations that women need to hear.

In this episode, we’re sharing:

🔹 Who we are & how we got here – Meet Amber & Johanna and hear our stories.

🔹 Why we started this podcast – What we want this space to be for you.

🔹 Things we wish more women knew – The unspoken truths about womanhood.

🔹 The TMI topics we’re not afraid to talk about – Because nothing is off-limits here.

🔹 Why you’re not alone – We’re in this with you, through every messy, beautiful season.

✨ Join the Conversation: This is a space for open, honest sharing—the stuff that often gets brushed under the rug. If this episode resonated with you, let us know! Tag us on Instagram, send us a DM, and share your story.

📩 Links & Resources: *All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider.

Contact us: hello@wildandfierce.com

Johanna:

IG: @‌wildmusewellness

Website: www.wildmusewellness.com

Book a consult with Wild Muse: Book A Consult

Amber:

IG: @‌fierce.not.fragile

Website: Fierce, Not Fragile

Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227

Hosted on Acast. See acast.com/privacy for more information.