Motherhood is a constant dance between caring for our little people, managing work, and trying to carve out moments for ourselves. Some days it feels like a juggling act, other days more like a seesaw, tipping one way or the other. And when it comes to feeding our families, the pressure can feel even bigger, especially if you’ve got a picky eater or two at the table.

In this episode, Dr Renee White chats with Sarah Pound, a nutritionist, food columnist, and mum of three who’s built a thriving online community through Wholesome by Sarah. With a passion for making healthy food simple, joyful, and achievable, Sarah shares practical tips for finding balance in motherhood, getting kids involved in the kitchen, and creating mealtimes that feel less stressful and more connected.

Whether you’re navigating fussy eating, trying to simplify weeknight dinners, or just looking for ways to make cooking a shared family experience, Sarah’s advice will leave you feeling inspired and supported.

You’ll hear about:

• How to find your balance in the daily juggle of work and motherhood
• Simple ways to get kids excited about helping in the kitchen
• Practical strategies for handling picky eaters without mealtime battles
• Why food can be a powerful way to connect as a family
• How to let go of the pressure and find more joy in feeding your family

It’s not about perfect plates or perfectly behaved eaters, it’s about building confidence, connection, and joy in the everyday moments.

📲 Connect with Renee on Instagram: @fillyourcup_

🌐 Learn more about Dr Renee White and explore Fill Your Cup Doula services

🍪 Treat yourself with our Chocolate + Goji lactation cookies

🌿 Follow Sarah Pound: @wholesomebysarah

📖 Explore Sarah’s recipes and books: Wholesome by Sarah

📚 Sarah’s new cookbook, Family Food, is now available from your favourite bookstore or online retailer.

If this episode leaves you feeling inspired to bring more joy and connection to your mealtimes, share it with another mum who’s navigating the same juggle. Together, we can make the kitchen a place of fun, not frustration.

If you’ve ever found yourself rage-walking through the neighbourhood, shouting into the void of motherhood, or quietly fantasising about a solo trip to Italy (just for a little peace and quiet), then today’s episode is for you.

In this episode of The Science of Motherhood, Dr. Renee White chats with author, podcast host, and reformed party girl Victoria Vanstone about the beautifully messy journey of parenting. From learning to parent without wine to redefining what being a “good mum” really means, Victoria shares her laugh out loud stories and sobering truths with honesty, warmth, and a big side of humour.

Her latest book Muming: A Year of Trying and Failing to Be a Better Parent is a brutally honest, hilarious, and deeply relatable look at modern motherhood. Vic pulls back the curtain on shouting matches, parenting guilt, sticker chart flops, and her deeply sacred ritual: the rage walk. Through it all, she reminds us that even in the chaos, love is what shines through.

Whether you’re in the thick of toddler tantrums, losing your voice to the morning school run, or wondering if everyone else has it more together than you, Vic’s here to tell you: they don’t. And that’s more than okay.

You’ll hear about:

• Victoria’s rocky start to motherhood – and how she adjusted from wild nights to white couches and rage walks
• The pivotal moment that sparked her parenting reset – and why she said yes to a flyer in the school carpark
• Why trying and failing is actually the point – and what a year of ‘better parenting’ really looked like
• Mum hacks and survival tools – from fake flour on your face to avoiding camping at all costs
• The power of real mum friendships – and why a sticky note and a block of Lindt chocolate can mean everything

This is your permission slip to laugh, cry, and let go of the pressure to get it “right” all the time. Because as Victoria reminds us, failing might just be our superpower and none of us are doing it alone.

Resources and Links:

📲 Want to chat more about this? Connect with Renee on Instagram: @fillyourcup_

🌐 Want to learn more about Dr Renee White and explore Fill Your Cup Doula services

🍪 If you want to gobble up our famous Chocolate + Goji lactation cookies, look no further!

📘 Mumming: A Year of Trying and Failing to Be a Better Parent – Available now via Booktopia, QBD, Harry Hartog, and all good bookstores

🎧 Sober Awkward Podcast – Winner of Best Wellbeing Podcast 2023: soberawkward.com

📲 Follow Victoria on Instagram: @drunkmummysobermummy and @soberawkward

🌐 Victoria’s blog: drunkmummysobermummy.com

If this episode had you nodding along, crying with laughter, or breathing a sigh of relief pass it on to a fellow mum who needs to hear it. And don’t forget to hit subscribe so you never miss an episode of The Science of Motherhood.

When you’re weighing up birth decisions, it can feel like there’s a mountain of opinions and not enough clarity. One recent study stirred up a lot of conversation online and for good reason. It looked at whether planned deliveries at 39 weeks (like inductions or scheduled caesareans) could be safer than waiting for spontaneous labour.

In this Check In Tuesday episode, Dr Renee White walks you through the findings, breaks down what the research actually says (and what it doesn’t), and unpacks why it created such a stir. You’ll get a clear, compassionate perspective to help you make confident choices that align with your values and circumstances.

Because your birth experience matters, not just the outcome, but how you feel along the way.

You’ll hear about:

• What the new Australian study actually found about planned delivery at 39 weeks
• Why this research went viral (and what the comment section revealed)
• What the study missed when it comes to maternal wellbeing
• The difference between correlation and causation (and why it matters)
• How to use this info to advocate for your birth choices

This episode is here to help you feel informed, not overwhelmed. Whether you’re planning, waiting, or still figuring it out, you’ve got options — and we’re here to walk beside you.

Resources and Links

📲 Want to chat more about this? Connect with Renee on Instagram: @fillyourcup_

🌐 Want to learn more about Dr Renee White and explore Fill Your Cup Doula services

🍪 If you want to gobble up our famous Chocolate + Goji lactation cookies, look no further!

🎧 If this episode sparked something for you, share it with a fellow mum or tag us on socials. Let’s keep the conversation going.

Disclaimer: The information on this podcast presented by the Fill Your Cup is not a substitute for independent professional advice.

Nothing contained in this podcast is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.

When it comes to pregnancy nutrition, most mums are handed the same tired checklist of what not to eat. But what about what your body actually needs?

In this episode, Dr Renee White is joined by Lily Nichols, a registered dietitian, diabetes educator, and bestselling author of Real Food for Pregnancy. Together, they explore the real story behind prenatal nutrition, busting common myths and diving into what the research actually says.

Lily’s known for her evidence based yet sensible approach to food, and this conversation is packed with insights that’ll help you feel more confident, more informed, and more connected to what your body and baby truly need.

Whether you're pregnant, trying to conceive or just curious about fuelling your motherhood journey with real food, this one’s for you.

You’ll hear about:

• Why standard pregnancy nutrition guidelines might be missing the mark
• What “real food” actually means and why it matters
• How your nutrient needs shift in the second and third trimesters
• The truth about folate, supplements and eating for two
• How to make food choices that leave you feeling strong and supported

Whether you're navigating pregnancy for the first time or the fourth, this chat is a gentle reminder that food can be simple, satisfying and supportive.

Links and Resources

📲 Want to chat more about this? Connect with Renee on Instagram: @fillyourcup_

🌐 Want to learn more about Dr Renee White and explore Fill Your Cup Doula services

🍪 If you want to gobble up our famous Chocolate + Goji lactation cookies, look no further!

📲 Follow Lily on Instagram: @lilynicholsrdn

🌐 Explore Lily’s work and resources: lilynicholsrdn.com

📘 Learn more about her bestselling book: realfoodforpregnancy.com

🎧 If this episode gave you a little more clarity or confidence, share it with a fellow mum or mama-to-be. And don’t forget to hit subscribe so you never miss an episode.

Disclaimer: The information on this podcast presented by the Fill Your Cup is not a substitute for independent professional advice.

Nothing contained in this podcast is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.

We hear a lot about postnatal depression, but anxiety in motherhood? Not so much. And yet, it's something so many mums face quietly.

In this episode, Dr Renee White opens up about her personal experience with postpartum anxiety. From sleepless nights and constant worry to the moment she realised something wasn’t right, Renee shares how this chapter shaped her journey as a mum and the founder of Fill Your Cup.

She also breaks down the science behind maternal anxiety, what’s going on in your brain and body and offers simple, evidence-informed tools to help you feel calmer and more supported in the chaos of early motherhood.

If you've ever wondered, “Is this normal?” or felt like you're carrying too much, this episode is for you.

You’ll hear about:

• What postpartum anxiety actually looks and feels like, and how it's different from depression
• Renee’s lived experience with anxiety and the ripple effect it had on her family
• What’s happening biologically during postpartum anxiety
• Practical tools to soothe your nervous system
• How to recognise when you need support and where to find it

Links and Resources

📲 Want to chat more about this? Connect with Renee on Instagram: @fillyourcup_

🌐 Learn more about Dr Renee White and explore Fill Your Cup Doula services

🍪 Craving comfort? Try our famous Chocolate + Goji lactation cookies

If this episode brought something up for you, support is available:

• PANDA (Perinatal Anxiety & Depression Australia) — 1300 726 306 or panda.org.au
• Speak with your GP or a perinatal psychologist
• Or reach out to the Fill Your Cup team. We’re here to help.

🎧 If this episode resonated, please subscribe, share or leave a review.

You’re not alone in this. Support is out there, and you deserve to feel calm, capable and held.

Disclaimer: The information on this podcast presented by the Fill Your Cup is not a substitute for independent professional advice.

Nothing contained in this podcast is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.

When it comes to preparing for postpartum, the spotlight often falls on the mum, as it should. But what about dads?

In this episode, Dr Renee White chats with Jason Seeman, fatherhood guide and founder of Raising Fathers, about how we can better prepare and support men through the transition into fatherhood. With a background in rites of passage, community leadership and over a decade of experience in men’s wellbeing, Jason brings practical tools to help partners feel confident, connected and ready for the realities of new parenthood.

This episode is for every mum who wants to feel more supported, seen and understood in postpartum and for those who want their partner to feel that way too.

You’ll hear about:

• Why dads often feel like the “support act” and how to shift that
• The importance of debriefing birth as a couple
• Jason’s CPR model for connection and communication
• Simple ways dads can bond with bub from day one
• How to work together as a team in postpartum

Links and Resources

📲 Want to chat more about this? Connect with Renee on Instagram: @fillyourcup_

🌐 Want to learn more about Dr Renee White and explore Fill Your Cup Doula services

🍪 If you want to gobble up our famous Chocolate + Goji lactation cookies, look no further!

🔗 Explore Jason’s work at raising-fathers.com

📲 Follow on Instagram: @raising_fathers

🎧 If this episode resonated with you, send it to your partner or share it with a fellow mum. The more we support both parents, the stronger the village becomes. 💛

Disclaimer: The information on this podcast presented by the Fill Your Cup is not a substitute for independent professional advice.

Nothing contained in this podcast is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.

Miscarriage affects one in four pregnancies, yet many mums are left with little support or clarity around what comes next.

In this Check-In Tuesday episode, Dr Renee White unpacks the newly released national guidelines for miscarriage and early pregnancy loss in Australia. Developed by RANZCOG, these are the first of their kind and aim to bring consistency and compassion to miscarriage care.

Renee walks through the key updates from medical definitions to emotional support and shares why this is a long-overdue step toward better care for women and families.

You’ll hear about:

• What the new guidelines cover and how they’ll impact care
• Why changing the definition of recurrent miscarriage matters
• The role of language, empathy and communication in clinical settings
• Why location shouldn’t determine the quality of care mums receive
• What’s still missing and where improvement is needed

Resources and Support

📲 Want to chat more about this? Connect with Renee on Instagram: @fillyourcup_

🌐 Want to learn more about Dr Renee White and explore Fill Your Cup Doula services

🍪If you want to gobble up our famous Chocolate + Goji lactation cookies, look no further!

If this episode brings anything up for you, support is available:

• Red Nose Grief and Loss – 1300 308 307 (24/7)
• PANDA – 1300 726 306
• Bears of Hope – 1300 114 673

🎧 If this episode helped you feel more informed or supported, please share it with a friend or leave a review.

Every mum deserves care that meets her with compassion and clarity.

Ever looked at your baby mid-meltdown and thought, “If only you could tell me what you need?” You’re not alone.

In this week’s episode of The Science of Motherhood, Dr Renee White speaks with Megan Mahon, an early childhood intervention teacher, Auslan interpreter and founder of Baby Sign. More importantly, she’s a mum of two who knows what it’s like to want more connection, more calm and fewer communication breakdowns with your little one.

Together, they chat about how baby sign language can ease frustration, support speech and give you a simple, gentle way to bond with your bub even before the words come.

This isn’t about perfection or doing all the things. It’s about giving mums practical tools that actually help in those real-life moments – the ones with crumbs on the floor and a toddler on your hip.

You’ll hear about:

• What baby sign language actually is, and why it’s easier than you think
• When and how to start using signs with your baby or toddler
• Why signing doesn’t delay speech (in fact, it can support it)
• The signs Megan recommends starting with no overwhelm, just simple wins
• How signing can bring more calm and confidence to your day

Resources and Links

📲 Want to chat more about this? Connect with Renee on Instagram: @fillyourcup_

🌐 Want to learn more about Dr Renee White and explore Fill Your Cup Doula services

🌐 Want to grab our free Quickie Postpartum Planning Guide

🍪If you want to gobble up our famous Chocolate + Goji lactation cookies, look no further!

💬 Want to learn more about Megan’s work? Visit www.babysign.com.au

Follow Megan on Instagram: @babysignau

🎧 Loved this episode?

Share it with a fellow mum, send it to your mothers’ group or tag us with your favourite takeaway. And if you haven’t already, tap subscribe so you never miss a chat that helps you feel a little more supported and a lot less alone.

Because every mum deserves to feel heard even before her baby can say a word. 💛

Disclaimer: The information on this podcast presented by the Fill Your Cup is not a substitute for independent professional advice.

Nothing contained in this podcast is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.