Expanded Mamas: Practical Wellness for Busy Moms

Expanded Mamas is a wellness podcast for busy moms who want practical health strategies that fit real motherhood. Each episode explores mental health, physical wellness, spiritual growth, and self-care tools designed for modern moms. If you want more energy, calm, and balance in motherhood, this show helps you feel healthier and more supported in everyday life. Perfect for moms navigating postpartum recovery, burnout, or the daily stress of motherhood.

Expanded Mamas: Practical Wellness for Busy Moms is a health podcast hosted by Nicole Hope | Expanded Mamas, with 99 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

Nicole Hope | Expanded Mamas hosts Expanded Mamas: Practical Wellness for Busy Moms, a health show with 99 episodes published.

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  Expanded Mamas: Practical Wellness for Busy Moms

  #100: 4 Simple Sanity Savers for Busy Moms (and My Big Summer Fail)

  Aug 5, 202613 min

  In this brief, unfiltered solo episode, we’re ditching the rigid morning routines and talking about the real, low-stakes habits bringing ease, glow, and peace into busy mom life right now. If you're looking for practical nervous system regulation , mom burnout relief , and clean wellness tools , this episode is for you! From 5-minute morning light and game-changing clean skincare to an instant outdoor mood reset for chaotic kid moments (plus an honest reflection on a summer routine fail!), this chat is packed with realistic inspiration for your daily life. Connect with me! What is ONE low-key habit, product, or hack saving your sanity this week? Take a screenshot of you listening to this episode, share it on your Instagram Stories, and tag me @expandedmamas —let's swap ideas! Links & Resources Mentioned: My Go-To Vitamin C Serum: Click here ✨ Daily Clean Collagen Blend : Click here! ☀️ Morning Gut Health Drink: Click here If this episode resonated with you: Follow the podcast Share with a mom who needs to hear this Leave a review to help more moms find support You can also find me on Instagram at ⁠⁠⁠⁠⁠⁠⁠ @expandedmamas ⁠⁠⁠⁠⁠⁠⁠ for daily wellness practices and healthy habits. CLEAN SWAPS for skin, home, and overall health- ⁠⁠⁠ CLICK HERE ⁠⁠⁠ Purchase our evening journal to start a reflective wind down routine: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Discount Codes for some of my favorites: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ : Click the link for 10% off your order, or use code HOPE10 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ : Click the link for 10% off your order, or use code NICOLE52385

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  Expanded Mamas: Practical Wellness for Busy Moms

  #99: Unexplained Infertility? Why Your Body Isn’t Conceiving & How to Restore Safety with Sonia Ribas

  Jul 15, 202645 min

  In this episode, fertility expert Sonia Ribas joins the conversation to debunk the myths of 'failing fertility.' Instead of viewing the body as a broken machine, Sonia explains how hormonal imbalances, inflammation, and nervous system overload are often the body’s way of saying it doesn't feel safe enough to sustain a pregnancy. We explore her three-step framework for natural optimization and how to create an internal environment where life can thrive. Key Takeaways: Fertility is a Vital Sign: Why reproductive health is a reflection of overall systemic wellness. The Nervous System Connection: How 'fight or flight' mode impacts hormone production. Root Cause Focus: Addressing inflammation and depletion rather than just treating symptoms. Empowerment Over Urgency: Shifting the emotional narrative from 'running out of time' to 'restoring health.' Connect with Sonia Ribas: Website: The Fertility Solution Instagram: @soniaribascoach Expertise: 15+ years of experience, 700+ babies welcomed worldwide. If this episode resonated with you: Follow the podcast Share with a mom who needs to hear this Leave a review to help more moms find support You can also find me on Instagram at ⁠⁠⁠⁠⁠⁠ @expandedmamas ⁠⁠⁠⁠⁠⁠ for daily wellness practices and healthy habits. CLEAN SWAPS for skin, home, and overall health- ⁠⁠ CLICK HERE ⁠⁠ Purchase our evening journal to start a reflective wind down routine: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Discount Codes for some of my favorites: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ : Click the link for 10% off your order, or use code HOPE10 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ : Click the link for 10% off your order, or use code NICOLE52385

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  Episode #98

  How to Not Lose Yourself in Motherhood: Boundaries, Identity & The Power of Saying No | Christine Gunderson

  Jun 17, 202636 minS2

  Here's what we chat about in this interview: Losing your identity in motherhood (and how it happens) Why moms often abandon hobbies, passions, and creativity Mom guilt and why prioritizing yourself feels so hard The power of saying no and setting healthy boundaries How to reclaim your identity without blowing up your life Simple, realistic ways to start choosing yourself again How creativity and self-expression impact motherhood Breaking generational expectations of what motherhood “should” look like If this episode resonated with you: Follow the podcast Share with a mom who needs to hear this Leave a review to help more moms find support 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 CLEAN SWAPS for skin, home, and overall health- ⁠ CLICK HERE ⁠ Purchase our evening journal to start a reflective wind down routine: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Expanded Evening Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Discount Codes for some of my favorites: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Genuine Essiac⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ : Click the link for 10% off your order, or use code HOPE10 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠Regenalight⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ : Click the link for 10% off your order, or use code NICOLE52385 FREE 30 day ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠healthy habit reset⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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  Episode #97

  Biohacking the Soul: How to Optimize Your Body, Mind, and Spirit | Nahum Vizakis

  May 27, 202636 minS2

  <p> In this episode, we sit down with Nahum Vizakis—a combat veteran, elite athlete, and master healer—to explore the intersection of physical optimization and spiritual awakening. </p><p>Nahum breaks down how to move past "quick-fix" wellness and into a lifestyle of radical self-responsibility, using both modern science and presence to unlock the body’s full potential.</p><p><br></p><p>Resources Mentioned:</p><p>Book: The Biohacker’s Guide to Spiritual Bodybuilding by Nahum Vizakis</p><p>Memoir: The Indigo Flame by Nahum Vizakis</p><p>Connect with Nahum: www.instagram.com/spiritual_bodybuilder</p><p></p><p>If...

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  Episode #96

  #96: Understanding Parts Work (IFS): How to Heal Triggers, Set Boundaries, and Find Inner Calm | Craig Perra

  Mar 11, 202638 minS2

  <p>In this episode, we’re diving into Parts Work and Internal Family Systems (IFS)—a powerful therapeutic approach that helps you understand the different “parts” of your mind and why you react the way you do.</p><p>If you’ve ever felt like one part of you wants rest while another keeps pushing, or wondered why certain situations trigger strong emotional reactions, Parts Work offers a compassionate framework for self-understanding and healing.</p><p>Today's guest, Craig Perra, shares how Internal Family Systems therapy helps people reconnect with their core self, process betrayal or disconnection, and develop healthier emotional...

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