If you’ve been told metabolism is just about calories in and calories out, this conversation offers a much-needed reframe.

In this roundtable episode, Cindi is joined by several HER+ Experts from the free online Inclusive Provider Directory to explore the systems behind metabolism—and why it’s about far more than food or willpower. Together, they break down how hormones, sleep, stress, muscle, nourishment, and the nervous system all work together to influence metabolic health, especially through motherhood and midlife.

The experts discuss common red flags moms often overlook, including disrupted sleep, fatigue, appetite changes, mood shifts, and stubborn weight changes, and how these signals can point to deeper hormonal or metabolic needs. You’ll hear why strength training is essential for women, how building muscle supports metabolism and longevity, and why sleep quality plays a critical role in how the body functions.

The conversation also highlights under-recognized issues like insulin resistance and sleep apnea in women, along with realistic strategies to improve sleep, manage stress, and support the body as a whole—without chasing perfection.

This episode is a compassionate reminder that metabolism is dynamic and interconnected. When you understand the systems behind it, you can stop blaming yourself and start supporting your body in ways that truly matter.

These are the top three things you will learn from this podcast episode:

• Metabolism is shaped by multiple systems—not just calories.You will learn how hormones, sleep, stress, muscle, and the nervous system all work together to influence metabolism, and why focusing only on food or willpower often leads to frustration rather than results.

• Common “normal” symptoms are actually important metabolic signals.This episode will help you recognize red flags like disrupted sleep, fatigue, mood changes, appetite shifts, and stubborn weight changes as meaningful clues—not personal failures—that may point to hormonal imbalances, insulin resistance, or unmet nutritional and recovery needs.

• Strength training and sleep are foundational, not optional.You will understand why building muscle is critical for metabolic health at any age, how it supports blood sugar, hormones, and longevity, and why improving sleep quality (not perfection) can dramatically impact energy, metabolism, and overall well-being.

HER+ Experts:

● Katherin Andrew, Registered Dietitian - https://www.katherineandrew.com/

● Dr. Abby DeVries, Family Medicine Doctor - https://www.sabiahealthnc.com/

● Sarah Parise, ACE Certified Fitness Professional - https://greatdaysbysarah.com/

● Kate Layman, Certified Nurse Midwife - https://motherlovewellness.com/

Episode Notes and Resources:

FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness

HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

What if the changes you’ve noticed in your body aren’t signs that something is wrong—but signs that your body is doing exactly what it was designed to do?

In this roundtable episode, several HER+ Experts from our free Inclusive Provider Directory explore how women’s metabolism naturally shifts across the lifespan—from adolescence and the reproductive years to pregnancy, postpartum, perimenopause, and menopause. Instead of framing metabolism as something that “slows down” or breaks, this conversation reframes it as a dynamic, adaptive process shaped by evolution, safety, and survival.

The experts unpack why changes like insulin resistance during pregnancy and perimenopause are normal biological adaptations, why metabolism is about far more than burning calories, and how sleep, nutrition, movement, and mental health all play critical roles. Together, they offer a powerful mindset shift: metabolism isn’t a switch to fix, but a relationship to understand and renegotiate as your body moves through different seasons.

If you’ve ever felt confused or frustrated by changes in your body, this episode brings clarity, compassion, and a more sustainable way to think about health.

These are the top three things you will learn from this podcast episode:

• Why metabolic changes across a woman’s life are normal and adaptiveYou’ll learn how shifts during pregnancy, postpartum, perimenopause, and menopause are driven by biology and evolution—not personal failure or a “broken” metabolism.

• What metabolism actually is (and why it’s more than calories in vs. calories out)The episode breaks down metabolism as the sum of all the body’s processes—fueling the brain, hormones, detoxification, repair, and more—shaped by nutrition, movement, sleep, and stress.

• How to work with your metabolism through life transitionsYou’ll hear practical, sustainable ways to support metabolic health by reframing mindset, prioritizing sleep, and making realistic adjustments to diet and activity during different seasons of life.

HER+ Experts:

● Katherin Andrew, Registered Dietitian - https://www.katherineandrew.com/

● Dr. Abby DeVries, Family Medicine Doctor - https://www.sabiahealthnc.com/

● Sarah Parise, ACE Certified Fitness Professional - https://greatdaysbysarah.com/

● Kate Layman, Certified Nurse Midwife - https://motherlovewellness.com/

Episode Notes and Resources:

FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness

HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

Blended families bring complex emotions, evolving roles, and the challenge of building something new while honoring what came before. In this roundtable episode, HER+ Experts from our Provider Directory explore how families can create emotionally safe, child-centered systems after separation, divorce, or remarriage.

The conversation highlights the importance of consistency across households, cooperation between co-parents, and maintaining predictable routines to reduce conflict and anxiety for children. The panel also discusses navigating different parenting styles, introducing new partners with care, and setting clear boundaries in high-conflict co-parenting situations.

You’ll also hear thoughtful guidance on balancing honesty with age-appropriate communication—helping children feel informed and secure without overwhelming them. Rooted in compassion, patience, and clear communication, this episode offers practical insight for parents and professionals supporting blended families through change.

Explore more about each expert featured in this episode — and connect with many other trusted professionals — through our free HER+ Provider Directory linked in the show notes.

These are the top three things you will learn from this podcast episode:

• How to create an emotionally safe, child-centered family system while blending households, honoring past family structures, and allowing relationships to develop naturally.

• Why consistency and cooperation across households matter—including parenting styles, schedules, and boundaries—and how this stability reduces conflict and stress for children.

• How to communicate honestly with children in age-appropriate ways, offering clarity and reassurance without oversharing or creating unnecessary anxiety.

HER+ Experts:

● Irene Gouge, Loving Lessons Sleep Solutions

● Marianne Breneman, Life and Health Coach, Mindful Health and Harmony LLC

● Anastasia Arauz, Licensed Therapist, and Educator, Parenting Coach

● Latoya Toller, Wellness Based, Certified Interior Decorator & Licensed Therapist

• https://www.mindfulcounselingnc.com/

• https://www.mindfulhomeinteriorsnc.com/

Episode Notes and Resources:

FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness

HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

Co-parenting can be challenging, especially when communication breaks down and emotions run high. In this Roundtable episode, HER+ Experts from our Provider Directory share practical, compassionate strategies to help parents navigate separation, divorce, and blended family dynamics with more clarity and confidence.

This conversation explores assertive communication, emotional regulation, and how to model calm, respectful dialogue for children—without oversharing adult struggles. Our experts also reframe power struggles as communication clues, offering tools to pause, listen, validate, and empower rather than react.

You’ll hear guidance on setting healthy boundaries, speaking about the other parent without putting children in the middle, and why consistency, honesty, and predictability matter for kids. The episode closes with insight into building new family systems, allowing relationships to develop naturally, and defining roles clearly in blended families.

If you’re looking for realistic tools and supportive guidance for co-parenting without chaos, this episode is for you.

These are the top three things you will learn from this podcast episode:

How to communicate more effectively without escalating conflict, including setting boundaries, regulating emotions, and modeling calm, respectful conversations for children.

How to interpret power struggles as communication clues, using practical tools to pause, listen, validate, and respond in ways that build trust and emotional safety.

How to support children through separation or blended family changes, by maintaining consistency, speaking respectfully about the other parent, and allowing new family relationships to develop naturally.

HER+ Experts:

● Irene Gouge, Loving Lessons Sleep Solutions

● Marianne Breneman, Life and Health Coach, Mindful Health and Harmony LLC

● Anastasia Arauz, Licensed Therapist, and Educator, Parenting Coach

● Latoya Toller, Wellness Based, Certified Interior Decorator & Licensed Therapist

• https://www.mindfulcounselingnc.com/

• https://www.mindfulhomeinteriorsnc.com/

Episode Notes and Resources:

FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness

HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

Co-parenting and blended family life can feel overwhelming, for caregivers and kids alike. In this Roundtable conversation, HER+ experts explore what children truly need when navigating transitions between homes, routines, and caregivers.

This episode unpacks why transitions are often the most challenging part of co-parenting, and how thoughtful planning, clear communication, and reassurance can reduce emotional stress for children. The discussion highlights the importance of helping kids feel safe, avoiding loyalty conflicts, and reminding them that adult decisions are never their fault.

You’ll also hear practical guidance on creating stability through anchor routines like sleep, meals, and screen time - balancing consistency with flexibility across households. Common challenges such as differing rules, visitation conflicts, and power struggles are addressed, along with when mediation can be a helpful tool to keep children’s well-being front and center.

If you’re navigating co-parenting or blended family dynamics, this episode offers compassionate insight and actionable strategies to help everyone feel more supported and grounded.

Explore more about each expert featured in this episode, and connect with many other trusted professionals, through our free HER+ Provider Directory linked in the show notes.

These are the top three things you will learn from this podcast episode:

How to support children through transitions between homesLearn practical ways to plan transitions, communicate expectations, and reassure children so they feel safe, secure, and free from feeling responsible for adult decisions.

Why routines matter—and how to keep them flexibleUnderstand how anchor routines like sleep, meals, and screen time help regulate children and create stability across households, even when each home looks a little different.

How to navigate conflict and power struggles in co-parentingGain insight into distinguishing true disagreements from power struggles, improving communication, and knowing when mediation can help keep the focus on children’s well-being.

HER+ Experts:

● Irene Gouge, Loving Lessons Sleep Solutions

● Marianne Breneman, Life and Health Coach, Mindful Health and Harmony LLC

● Anastasia Arauz, Licensed Therapist, and Educator, Parenting Coach

● Latoya Toller, Wellness Based, Certified Interior Decorator & Licensed Therapist

• https://www.mindfulcounselingnc.com/

• https://www.mindfulhomeinteriorsnc.com/

Episode Notes and Resources:

FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness

HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

In this season finale of Mama Needs A Moment Podcast, we continue our HER+ Expert Roundtable, with Part 2 which brings together powerful insights on what it truly means for moms to care for themselves in a world that constantly demands more. This conversation explores the importance of boundaries, personalized wellness routines, and the role of community support in helping moms navigate the many pressures of modern motherhood.

Our experts highlight how understanding your physical and emotional limits can reshape your approach to self-care, why sharing stories is essential for healing, and how setting clear expectations—at home, at appointments, or in social settings—can reduce stress and create more supportive environments.

We also touch on long-term wellness topics like perimenopause, insulin resistance, metabolic health, and bone strength, offering practical and sustainable strategies for thriving through every season of motherhood.

As the final episode of this season, this roundtable reflects the core mission of HER Health Collective: bringing together diverse professional voices to support moms with holistic, connected care. Learn more about the experts featured in this episode through our free HER+ Provider Directory linked in the show notes.

These are the top three things you will learn from this podcast episode:

1. How setting boundaries can reduce stress and create space for real self-care.

2. Why community and shared experiences are essential for emotional well-being.

3. Simple, sustainable strategies to support hormones, metabolic health, and long-term wellness.

You will hear from the following experts:

• Kerry Lett, MPH, RDN, LDN, CLC - Milestones Pediatric + Maternal Nutrition

• Dr. Lindsay Mumma, Chiropractor, Triangle Chiropractic & Rehabilitation Center

• Kate Layman, ARNP, Certified Nurse Midwife, Mother Love Wellness

• Dr. Abigail DeVries, board-certified family physician & menopause society certified practitioner, Sabia Health NC

• Nikki Fowler, FNP-C, Essential Health

Episode Notes and Resources:

• Kerry Lett, MPH, RDN, LDN, CLC

• • Milestones Pediatric + Maternal Nutrition

• Dr. Lindsay Mumma,

• • Triangle Chiropractic & Rehabilitation Center

• Kate Layman

• • Mother Love Wellness

• Dr. Abigail DeVries

• • Sabia Health NC

• Nikki Fowler

• • Essential Health

FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness

HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

Motherhood comes with its fair share of aches, exhaustion, and “just push through” moments — but what if the answers lie beyond quick fixes? In this HER+ Expert Roundtable, we explore how nutrition, movement, mental health, and medical care intertwine to create true, lasting wellness for moms.

Our panel of HER+ Experts dives into the root causes of common mom ailments like fatigue, hormonal imbalances, digestive issues, and burnout. This powerful conversation highlights the importance of self-care, community, and systems of support that empower moms to thrive — not just survive.

This episode marks the fourth and final roundtable in our 2025 Expert Series. Each roundtable brings together professionals from across disciplines to share insights, learn from one another, and offer holistic solutions for the challenges moms face every day.

Explore more about each expert featured in this episode — and connect with many other trusted professionals — through our free HER+ Provider Directory linked in the show notes.

These are the top three things you will learn from this podcast episode:

How to address the root causes of fatigue and burnout — including the roles of nutrient deficiencies, stress, and sleep deprivation, and why these factors are often overlooked in moms’ health.

The connection between hormones, movement, and mental health — and how understanding this mind-body relationship can ease symptoms of perimenopause, postpartum changes, and overall emotional strain.

Why holistic care matters — and how integrating nutrition, medical support, and mindful self-care can create lasting wellness instead of short-term fixes.

• Kerry Lett, MPH, RDN, LDN, CLC - Milestones Pediatric + Maternal Nutrition

• Dr. Lindsay Mumma, Chiropractor, Triangle Chiropractic & Rehabilitation Center

• Kate Layman, ARNP, Certified Nurse Midwife, Mother Love Wellness

• Dr. Abigail DeVries, board-certified family physician & menopause society certified practitioner, Sabia Health NC

• Nikki Fowler, FNP-C, Essential Health

Episode Notes and Resources:

• Kerry Lett, MPH, RDN, LDN, CLC

• • Milestones Pediatric + Maternal Nutrition

• Dr. Lindsay Mumma,

• • Triangle Chiropractic & Rehabilitation Center

• Kate Layman

• • Mother Love Wellness

• Dr. Abigail DeVries

• • Sabia Health NC

• Nikki Fowler

• • Essential Health

FREE Expert Provider Directory - https://herhealthcollective.com/search-the-directory/?type=fitness

HER Circle (A Mom community by HER Health Collective) - https://www.herhealthcollective.com/membership

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

What if your toddler could start learning about money before they even start school? In this episode, we chat with homeschool mom and entrepreneur Shelly Young, the creator of Kids Finance Camp, a program dedicated to helping children develop financial confidence — from preschoolers to college students.

Shelly shares how she introduces money concepts as early as age one through chores, storybooks, and conversations about saving and giving. She dives into practical tools like the Greenlight debit card, which helps kids learn real-world budgeting, automate savings, and even start investing.

Through her personal stories and teaching experience, Shelly reveals how early lessons in money management can shape lifelong financial habits.

Whether you’re raising a spender, a saver, or a little entrepreneur, this episode offers empowering strategies to help your kids build a healthy relationship with money — and a future full of financial freedom.

Top three things listeners will learn::

1. How to Teach Financial Literacy at Every Age— From toddlers learning through chores and storybooks to teens managing debit cards, Shelly breaks down age-appropriate ways to introduce money concepts early — and make them stick.

2. Practical Tools to Build Smart Money Habits— Listeners will discover how to use real-world tools like the Greenlight debit card to teach budgeting, saving, and giving — while helping kids understand the value of money in everyday life.

3. The Power of Starting Early with Investing— Shelly explains how even small, consistent investments — like $100 a month — can grow significantly over time, helping parents see the long-term impact of teaching financial discipline and compound growth early on.

Episode Notes and Resources:

Shelly’s Books: https://www.amazon.com/stores/author/B0BG326WK4/allbooks?ingress=0&visitId=0187d821-0530-41cb-ab18-690fdfaf40e6&ccs_id=d6dcc4d6-618c-4ecb-b6da-933b42640182

Shelly’s Instagram: https://www.instagram.com/shellysyoung/

Support Mama Needs a Moment! Become a patron through our Mama Needs a Moment Patreon.

HER Circle - https://www.herhealthcollective.com/membership