In this episode of Expanded Mamas, I’m joined by Atavia Minoudis, an IBS recovery coach and nutritional therapist, to dive deep into the gut-brain connection. Whether you have digestive issues or just want better overall wellness, this conversation is packed with practical strategies to support your gut, calm your nervous system, and feel more in control in daily life.

• How your gut and brain communicate and why it matters for digestion and overall health
  

• The role of stress in gut health and simple ways to shift out of “fight or flight”
  

• Daily habits to strengthen your gut-brain connection—no special diet required
  

• How IBS flare-ups can be reduced by retraining the nervous system
  

• Tools for nervous system regulation that help moms feel calmer, clearer, and more grounded
  If you want to feel more balanced, energized, and supported in motherhood, this episode is for you.

Listen, learn, and start supporting your gut-brain connection today!

Want more personalized support?

The Expanded Mamas Collective is a supportive space for moms who want to feel calmer, stronger, and more grounded—without burning out or doing it alone.

Inside the collective, you’ll find:

• Breathwork, mindfulness, and movement practices designed for motherhood

• Simple tools that integrate into daily life

• A community of moms who get it

• Support for your mental, emotional, and physical well-being

👉 Learn more and join here: ⁠Expanded Mamas Collective⁠

If this episode resonated, please subscribe, leave a review, and share it with a mom who could use a reminder that she’s not alone.

You can also find me on Instagram at ⁠@expandedmamas⁠ for daily wellness practices and healthy habits.

Want to start regulating now? Here are three short guided breathwork sessions—morning, afternoon, and night—to reset your nervous system, improve digestion, and feel more calm in just a few minutes a day. Grab it here: ⁠THE DAILY RESET

• Purchase our evening journal to start a reflective wind down routine: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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After some time away, I’m reintroducing myself, sharing where I’ve been, and naming what so many mothers are feeling: we are tired—mentally, emotionally, and physically.

I share why I created The Expanded Mamas Collective—a community designed for moms in the thick of motherhood who want to feel more regulated, connected, and like themselves again.

• Who I am and the work I do as a health coach, teacher, and breathwork guide

• Where I’ve been and why slowing down was necessary

• The invisible load moms carry every single day

• Why “self-care” often misses the mark for mothers

• What moms actually need right now: support, nervous system regulation, and community

• The intention behind The Expanded Mamas Collective and who it’s for

The Expanded Mamas Collective is a supportive space for moms who want to feel calmer, stronger, and more grounded—without burning out or doing it alone.

Inside the collective, you’ll find:

• Breathwork, mindfulness, and movement practices designed for motherhood

• Simple tools that integrate into daily life

• A community of moms who get it

• Support for your mental, emotional, and physical well-being

👉 Learn more and join here: Expanded Mamas Collective

If this episode resonated, please subscribe, leave a review, and share it with a mom who could use a reminder that she’s not alone.

You can also find me on Instagram at @expandedmamas for daily grounding practices and healthy habits.

Want to start regulating now? Click to access THE DAILY RESET: A set of 5 minute breathwork routines that you can use any time.

• Grab our evening journal: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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In this solo episode, Nicole breaks down the real science behind gratitude — how it rewires your brain, regulates your nervous system, and helps you stay calm and grounded in the chaos of motherhood.

You’ll learn why gratitude isn’t just a mindset shift — it’s a physiological one. Nicole shares how consistent gratitude practice boosts serotonin and dopamine, lowers stress hormones, and even supports your immune system. Plus, she offers practical, science-backed ways to bring gratitude into your day, even when you’re exhausted or overwhelmed.

• How gratitude literally changes your brain’s wiring for positivity and calm

• Why gratitude lowers cortisol and reduces inflammation

• The difference between thinking gratitude and writing it down

• Simple, actionable ways to practice gratitude daily — in under five minutes

• How to integrate gratitude with breathwork and mindfulness for real nervous system regulation

Nicole is hosting a Gratitude Challenge on Instagram — a 30-day practice of small, meaningful gratitude prompts for moms.

Jump in anytime @expandedmamas to start practicing daily gratitude!

• Access⁠⁠ Calm in 5 ⁠⁠and start regulating now!

  Join the waitlist for the ⁠⁠Expanded Mamas Collective

  
  

  Follow + Connect: Subscribe and leave a review

  Instagram: @⁠⁠⁠⁠expandedmamas⁠⁠⁠⁠🌐

  
  

  Grab our evening journal: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

  
  

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