Empowering Postpartum with Jessi Sletten

Jessi Sletten
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Empowering Postpartum with Jessi Sletten is an inspiring show for expecting and newly postpartum parents looking to feel prepared, supported, and empowered for their transition into parenthood - without losing themselves to it. Education, inspiration, and support for everything you need to know for your fourth trimester and beyond!

  1. 08/21/2024

    Postnatal Depletion: Understanding the Causes and Getting Back in Balance (Feat. Alison Percowycz, MSN, FNP-C, IFMCP)

    This episode of Empowering Postpartum was fire 🔥!!! Family Nurse Practitioner and founder of Wild Rice Wellness Alison Percowyzc - joins me to geek out about our shared passion of addressing Postnatal Depletion - a group of symptoms (physical, mental, and emotional) that can negatively affect new mothers after birth. Alison shares her extensive knowledge and insight about this very common yet overlooked syndrome that can cause symptoms like: 😴 fatigue 🧠brain-fog 😢 mood swings and more.  Listen to learn more about this critical topic, how to advocate for nutrient testing and how address the underlying causes. About Our Guest: Alison Percowycz, is a board certified Family Nurse Practitioner and has a deep rooted passion for helping others get well by taking the unconventional approach. She has training in conventional and functional medicine and she integrates the best of both worlds to create optimal health and wellness. She has a passion for working with women in the postpartum period, and getting them back to vibrant health so that they can enjoy motherhood to its fullest without their health getting in the way. She owns an Integrative and Functional Medicine Practice, Wild Rice Wellness, located in Colorado. Follow Jessi For more incredible information and support on creating a beautiful, nourished, and supported postpartum experience BEFORE birth, be sure to ⁠⁠⁠⁠⁠⁠⁠follow me over on IG⁠⁠⁠⁠⁠⁠⁠ and binge all of my valuable fourth trimester content! *⁠⁠⁠⁠Postpartum Planning and Prep Course⁠⁠⁠⁠ now available!* Show Notes: Introduction (00:20) Guest: Allison Percowycz, MSN, FNP-C founder of Wild Rice Wellness Topic: Postnatal depletion Allison's personal story and journey into functional medicine (02:08) Experiences with first pregnancy and postpartum period Health complications leading to diving into functional medicine Explanation of postnatal depletion syndrome (07:26) Not a medical diagnosis, but a constellation of symptoms Coined by Dr. Oscar Serrallach Common symptoms: brain fog, anxiety, fatigue, etc. Importance of nutrient testing and optimization (15:51) Discussion on advocating for proper testing Key nutrients to focus on: iron, magnesium, zinc, vitamin D, B vitamins Nutrition and supplementation strategies (37:44) Food-first approach Importance of balanced meals and snacks Planning ahead for postpartum nutrition Self-care and stress reduction in postpartum (45:01) Mindfulness practices Importance of mindful eating Building a support system Connect with Allison: Instagram Website

    56 min

  2. 08/08/2024

    Diapers to Dollars Stress Free Budgeting for Baby Costs (feat. Alli Williams)

    In this episode of Empowering Postpartum I sat down to talk with financial expert Alli Williams Founder and CEO of FinanciALLI Focused. We discussed the important and often overwhelming idea of preparing for the financial aspects of having a baby. Alli touched on how to plan ahead for expected and unexpected costs, the importance of proactive financial planning, and creative ways to budget for a new (adorable) addition to your growing family. If you are wanting to enter into your parenthood without the burden of your finances hanging over your head, you need to watch this value-packed episode!  About Our Guest: Alli is the founder and CEO of FinanciALLI Focused, a financial literacy company helping people create a flexible financial plan they can actually stick to (no deprivation here). She has helped hundreds of people pay off debt, build savings, spend on what they value, invest, and feel confident with their finances. Alli’s work has been featured on Business Insider, Nerdwallet, Channel 7 News, and more. Alli has her MBA in Finance and lives in South Carolina with her husband and 2 sons. She spends her time at football games (Go Gamecocks!) and with a Starbucks latte in her hand. Follow Jessi For more incredible information and support on creating a beautiful, nourished, and supported postpartum experience BEFORE birth, be sure to ⁠⁠⁠⁠⁠⁠follow me over on IG⁠⁠⁠⁠⁠⁠ and binge all of my valuable fourth trimester content! *⁠⁠⁠Postpartum Planning and Prep Course⁠⁠⁠ now available!* Show Notes: Introduction (01:32) Special guest Alli Williams, founder and CEO of FinanciALLI Focused   Importance of preparing financially for a baby (02:12) Setting up sinking funds and savings accounts Balancing debt payoff with spending and investing Expected costs to consider (04:06) Review maternity/paternity benefits and leave policies Estimate loss of income during leave Research medical costs and hospital fees (04:42) Tip: Call the hospital for estimates on different birth scenarios Unexpected costs after birth (17:46) Postpartum purchases (e.g., breastfeeding supplies) Increased food expenses (takeout, meal delivery) Childcare planning and costs Budgeting strategies (26:48) Budget per paycheck rather than monthly (30:31) Aim for 15-minute weekly check-ins Balance expenses throughout the month Financial accounts for children (35:11) High-yield savings account Custodial account (UGMA/UTMA) 529 college savings plan Teaching kids about money (40:33) Explain costs and delayed gratification Encourage saving and budgeting skills Discuss credit cards and compound interest Connect with Alli (47:44) Instagram Website

    50 min

  3. 08/01/2024

    Navigating Waterbirth: Safety, Options, and Advocacy (Feat. Jennifer Grieco)

    🌊 In this episode of Empowering Postpartum I had the privilege of interviewing Midwife Jen Grieco Desmarais, CPM, RM about waterbirth.🌊 We discussed the safety and benefits of waterbirth, physiological aspects of babies born in water, and the importance of informed decision-making in birth options. This episode offers valuable information for expectant parents considering waterbirth or seeking a more empowering birth experience. 🤰🌊 🤱 About Our Guest: With over 15 years of midwifery experience, Jennifer Grieco has dedicated her life to supporting families throughout many of life’s significant events, but especially through the sacred journey of childbirth. Her midwifery approach is rooted in the belief that birth is not simply a physical event but soul work, a co-creation of a deeply personal and empowering experience. Jen stands by the principle that every individual's body, baby, and choices deserve utmost respect, advocating for a prenatal, birth and postpartum experience that is safe and protected. Her passion is waterbirth and she loves educating families on the safety and positive benefits/outcomes from a waterbirth experience. When Jen is not attending births, she is busy educating midwifery students to ensure that the next generation of birth stewards continue with the knowledge, safety and respect that she so deeply instills in anyone she works with. Follow Jessi For more incredible information and support on creating a beautiful, nourished, and supported postpartum experience BEFORE birth, be sure to ⁠⁠⁠⁠⁠follow me over on IG⁠⁠⁠⁠⁠ and binge all of my valuable fourth trimester content! *⁠⁠Postpartum Planning and Prep Course⁠⁠ now available!* Show Notes: Introduction (01:45) Guest Jennifer Griego, midwife with 15+ years of experience (01:28) Jennifer's journey into midwifery Started as a nurse, then became a certified professional midwife Personal experience with different birth scenarios, including waterbirth Safety of waterbirth (04:31) Controversial topic, but studies support its safety Requires knowledge and trust in the process Benefits of laboring in water (07:14) Physiological aspects of waterbirth (15:28) How babies transition from placental perfusion to breathing Trigeminal nerve and initiation of first breath Exploring birth options and informed decision-making (22:54) Importance of researching different birth environments Considering personal comfort and safety Importance of partner involvement in birth planning (25:40) Communication and shared decision-making Partner's role in advocacy and support Selecting the right birth team and provider (28:13) Interviewing potential providers Importance of feeling respected and heard Healing potential of waterbirth for trauma survivors (34:31) Creating a safe and empowering birth environment Prenatal care and provider relationship (42:50) Jennifer's approach: hour-long prenatal visits, 12-15 appointments Addressing fears and emotional preparation for birth Postpartum care (44:01) Importance of multiple postpartum check-ins Connection between prenatal care, birth experience, and postpartum outcomes Connect with Jennifer Griego (45:14) Instagram Website

    47 min

  4. 07/31/2024

    From Partners to Parents: Cultivating Connection While Raising Babies (feat. Brianna & Mark Carey)

    Listen in to this episode of Empowering Postpartum, where I welcome relationship coaches Brianna and Mark Carey of Intimacy Evolution for a great discussion all about navigating the transition from partners to parents. The Careys share invaluable insights on maintaining connection during the postpartum period, including practical tips for communication, managing expectations, and carving out time for each other amidst the demands of new parenthood.  About Our Guests: Brianna Carey is a Relationship & Intimacy coach with over 15 years of experience as a sexual health educator. After the birth of her son in 2015, she and her husband quickly realized the lack of support new parents have in nurturing their relationship after having a baby. Brianna works with women who are ready to reclaim their desire & to feel empowered in exploring their pleasure. Together with her husband, Mark Carey, a Licensed Professional Counselor, they work with couples on how to create deeper connections, stronger communication and learn how to enjoy more fulfilling intimacy after having a baby. Follow Jessi For more incredible information and support on creating a beautiful, nourished, and supported postpartum experience BEFORE birth, be sure to ⁠⁠⁠⁠follow me over on IG⁠⁠⁠⁠ and binge all of my valuable fourth trimester content! *⁠Postpartum Planning and Prep Course⁠ now available!* Show Notes: Introduction of guests Brianna and Mark Carey, relationship and intimacy coaches (01:29) Brianna has 16+ years of experience as a sexual health educator Mark is a licensed professional counselor for 10+ years They developed their approach after experiencing challenges in their own relationship post-baby The importance of redefining roles and expectations after having a baby (07:26) Discuss how relationship dynamics shift with each new child Emphasize the need for open, honest conversations about new roles Suggest making lists of responsibilities and what can be outsourced or eliminated Tips for managing household responsibilities postpartum (09:20) Recommend simple, easy solutions to reduce stress (ie. using paper plates to reduce dishes) Suggest freezer meals and simplifying household tasks Advise being realistic about what can be accomplished during healing Addressing feelings of loneliness and disconnection in new parenthood (10:45) Discuss the importance of understanding each other's connection needs Introduce the concept of "connection profiles" and love languages The impact of societal pressure on new mothers (12:51) Communicating desires and needs effectively with your partner (18:22) Introduce a three-step process: express feelings, state desires, commit to action Emphasize the importance of expressing desires without attachment to outcomes Dealing with unexpected responses triggered by past experiences (26:38) Discuss how having children can bring up unresolved issues from one's own childhood Emphasize the need for self-awareness and open communication The need for individual decompression time for both partners (33:01) Eye gazing as a powerful tool for reconnection (36:19) The importance of getting back into your body for emotional connection (38:17) Weekly check-ins as a game-changer for relationships (40:03) Describe the structure of their weekly check-ins Emphasize how this practice can prevent miscommunications and conflicts Practical tips for scheduling and planning to reduce conflict (42:11) Suggest using shared calendars for all activities and meals Recommend scheduling intentional connection time and exercise together Balancing logistics with intentional connection activities (44:15) Advise "sandwiching" logistical discussions between connection activities Suggest brief check-ins on relationship satisfaction and areas for improvement Connect with Brianna and Mark Website Instagram: Mark⁠ Brianna Podcast

    48 min

  5. 07/31/2024

    Mind, Body, Baby: Preparing for Your Unique Fourth Trimester Journey (Feat. Jo Peters, The Unicorn Coach)

    In this episode of Empowering Postpartum the inspiring Jo Peters, The Unicorn Coach 🦄 joined me to talk about the importance of preparing yourself for the challenges of the fourth trimester.Some of the key topics we discuss include:✨ How understanding your personality archetypes can help you create a custom postpartum plan ✨How strengthening your relationship with your partner and nurturing your communication is key ✨ The importance of acknowledging the truth that in postpartum you are caring for TWO newborns - YOU and YOUR BABY. About Our Guest: Jo Peters (aka the Unicorn Coach) is an experienced and passionate leader, speaker, coach, transformational trainer, mom, wife, and friend. Not to mention a Bestselling author of two books in 7 countries. She enjoys helping woman to discover how to have it all without doing it all. She is also the host of a TV Show MOMFIT with Jo Peters, that reaches over 1 MM views every week. Follow Jessi For more incredible information and support on creating a beautiful, nourished, and supported postpartum experience BEFORE birth, be sure to ⁠⁠⁠follow me over on IG⁠⁠⁠ and binge all of my valuable fourth trimester content! *Postpartum Planning and Prep Course now available!* Show Notes: • Introduction (01:27) - Guest: Joe Peters, the unicorn coach and host of Mom Fit TV - Known for empowering women and helping them "claim their power back" • Discussion on the lack of preparation for the fourth trimester (05:08) - Contrast between extensive pregnancy preparation and limited postpartum preparation - Impact on physical and emotional well-being • The importance of community support in motherhood (06:35) - Traditional societies vs. modern, globalized world - Loss of built-in support systems • The challenge for perfectionists and controlling personalities in postpartum (09:10) • Realistic expectations about postpartum healing (10:30) - Physical, mental, emotional, and hormonal healing takes time - Critique of the six-week recovery expectation • Impact of social media and societal expectations on new mothers (12:47) • The value of planning for the fourth trimester during pregnancy (20:14) • Understanding personal archetypes and personality traits for postpartum preparation (15:29) - Importance of knowing your default responses and comfort zones - Planning proactively based on your archetypes • Communicating with partners about postpartum expectations (27:45) - Discussing potential stressors and triggers - Importance of turning towards each other during difficult times • The concept of a "no divorce discussion" agreement for the first two years after birth (29:15) • Nurturing the relationship outside of being parents (32:03) - Finding new ways to connect given the realities of having a newborn - Adapting date nights and quality time to fit new circumstances • Reframing the postpartum experience as a journey of self-discovery (35:48) - Viewing yourself as a "newborn mom" - Celebrating small accomplishments • The importance of self-awareness and personal growth in motherhood (37:41) • Investing in learning about yourself and your tendencies (41:39) • Creating a supportive "village" for postpartum (43:06) - Curating the right people for support - The importance of feeling seen and heard • The value of couples therapy and communication courses (44:15) • Embracing help during postpartum (45:51) - Postpartum as a season of receiving, not just giving - Overcoming the stigma of asking for and accepting help • Connect with Jo Peters (46:49) - IG - FB - Website

    50 min

  6. 05/30/2024

    Back to Business: Strategies for a Confident Return to Work After Birth (Feat. Tara Moler)

    In this episode of Empowering Postpartum with Jessi Sletten, I had the privilege of speaking with Tara Moler, Leadership and Certified Life Coach and founder of Motherhood Balanced. Tara shares her insights on navigating the transition back to work after maternity leave. From managing working-mom “guilt” to setting effective boundaries for work-life balance, Tara offers practical tips and personal stories to empower new mothers. Listen in to discover strategies for prioritizing self-care and achieving fulfillment in both your professional and personal life after birth.  About Our Guest: Tara Moler, a Leadership and Certified Life Coach and founder of Motherhood Balanced, specializes in helping working moms who feel they’re failing at managing both high-achieving work and being the mom they want to be. She helps them reclaim their life and eliminate overwhelm by taking control of their time, priorities, and mind so they can find fulfillment in all areas of their life… guilt-free. Follow Jessi For more incredible information and support on creating a beautiful, nourished, and supported postpartum experience, be sure to ⁠⁠follow me over on IG⁠⁠ and binge all of my valuable fourth trimester content! Show Notes: Introduction (0:23) Host Jessi Sletten welcomes special guest Tara Moler, Leadership and Certified Life Coach and founder of Motherhood Balanced. Tara’s Journey (2:01) Tara shares her journey as a leadership and certified coach, helping women prepare for returning to work after maternity leave. Struggled to balance work, family, and personal life after second child, felt like a failure in multiple areas. Differentiating between Guilt and Grief Transitioning Back to Work (4:25) Tips for managing guilt during maternity leave, including reframing that the guilt may actually be grief for maternity leave ending  Reflecting on guilt/sadness related to returning kids to daycare. Recognizing the benefits of sending children to childcare for your child, yourself, and your family as a whole. Setting Boundaries for a Successful Return to Work (11:14) Modeling passion and fulfillment work can bring you for your children. Focusing on why returning to work is best for family, not feeling pressured by societal expectations. Importance of setting clear boundaries and communicating them effectively. Boundaries as agreements you make with yourself. Setting boundaries on calendar availability and work time. Clear separation between work and personal time to be fully present. Setting Boundaries for Work and Family Life While Working from Home (20:47) Setting boundaries and respecting own time. Clear escalation process for work issues and internally honoring your own boundaries. Work-from-Home Challenges and Strategies (26:42) Challenges of working from home with young children, creating boundaries and structure. Tool to manage work and family responsibilities. Tara shares her idea of creating a transition process to close out workday and prepare for home life. Meditation and grounding techniques before entering home life. Work-Life Balance, Collaboration, and Asking for What You Need (38:28) Collaborative problem-solving approach to address concerns while maintaining boundaries. Experience of asking for work flexibility and positive outcomes. Self-Advocacy and Work-Life Balance for New Mothers (42:36) Developing and honing self-advocacy skills. Voicing needs and wants for increased confidence and empowerment. Tara advises if you are struggling self-criticism to practice reframing those thoughts as if you were talking to your best friend.  Connect with Tara Website: https://www.motherhoodbalanced.com/   Instagram: https://www.instagram.com/motherhood_balanced_w.tara/ Facebook: https://www.facebook.com/CoachTaraMoler/

    50 min

  7. 05/28/2024

    Empowering Motherhood: Seeking & Embracing Evidence-Based Support & Education (Feat. The Mama Coach Tiffany Lebano, RN)

    In this episode Host Jessi Sletten chats with the amazing Tiffany Lebano (aka "The Mama Coach") about the importance of evidence based education and support for new and expecting parents. Listen in as they discuss important topics like:- the realities of postpartum challenges- the benefits of planning for postpartum before birth- the importance of personalized support- evidence-based resources for new parents and expecting parents.Tiffany and Jessi both share their personal experiences (individually and professionally) and practical advice to empower mothers in their journey through early parenthood. Follow Jessi For more incredible information and support on creating a beautiful, nourished, and supported postpartum experience, be sure to ⁠follow me over on IG⁠ and binge all of my valuable fourth trimester content! About Our Guest: Tiffany Lebano (aka "The Mama Coach") is a Pediatric registered nurse with a BSN from Johns Hopkins. She has been been a birth and postpartum doula, she is a lactation counselor, prenatal educator, and sleep coach. Her goal is to empower families with knowledge and support them through the phases of parenthood. Everything from prenatal education through potty training and preschooler sleep, she can help. “There’s no way to be a perfect mother but a million ways to be a great one”. Babies are not one size fits all but Tiffany believes by working together you can find what works for you and your family. Show Notes: Introduction (0:25) Host Jessi Sletten introduces guest Tiffany Lebano (aka "The Mama Coach"), a passionate pediatric nurse turned multifaceted parent coach who empowers families through education and support throughout the early phases of parenthood. Postpartum Challenges and Support (6:26) Jessi and Tiffany both share their personal postpartum experience and the challenges they faced, including feeling unprepared for the transition to motherhood. Discussion on the lack of resources and the importance of preparation and support. Postpartum Depression and Empowerment (12:51) Jessi and Tiffany discuss societal pressures on birth givers, emphasizing the importance of self-care and support. Insights on physical recovery, emotional changes, and societal expectations during the postpartum period. The Importance of Support During Postpartum (18:30) The importance of support during the postpartum period, highlighting the impact of having someone to encourage and help new mothers. Emphasis on specific, practical support and the benefits of accepting help. Finding Reliable Sources for New Parent Support and Education (24:03) Finding reliable sources for new parent support and education. Advocacy for oneself as a parent and the need for evidence-based resources to make informed decisions. Finding the Right Birth Support Team (30:22) Discussion on the importance of finding a birth/postpartum doula, therapist, healthcare provider , etc who aligns with your values and energy. Tips for vetting potential supports and the significance of feeling comfortable with your choice. Personalized Postpartum Care (33:46) Practical tips for new moms, emphasizing the importance of feeling heard and validated. Comparison of postpartum support to breastfeeding and the need for holistic care that addresses hormones and emotions. Personalized Care and Continuity of Care in Nursing (39:25) Emphasis on personalized care and continuity of care throughout the perinatal timeframe. Importance of consistent follow-up and knowing the parents and baby for informed decision-making. Postpartum Symptom Tracking Tips (46:31) Benefits of keeping a journal or notes on symptoms and progress for medical diagnosis and treatment. Connect with Tiffany Instagram Website

    51 min

  8. 05/16/2024

    Reclaiming Motherhood: Rejecting Pain, Weakness, and Leaking as Your "New Normal" (feat. Dr. Anna Towne, PT)

    In this enlightening episode I had the privilege of chatting with Dr. Anna Towne, Pelvic Floor Therapist and founder of Strong Core Mama We discussed one of the most underserved aspects of postpartum and pregnancy wellness - pelvic floor health. Together, we confront the detrimental "bounce back" culture, advocating for a shift towards holistic well-being over unrealistic timelines. From debunking misconceptions surrounding pelvic floor issues to advocating for individualized recovery milestones and nurturing self-care practices, we hold nothing back when it comes to postpartum recovery! Listen and learn why you do NOT have to accept pain, weakness, and leaking as your "new normal" after birth. Follow Jessi For more incredible information and support on creating a beautiful, nourished, and supported postpartum experience, be sure to ⁠follow me over on IG⁠ and binge all of my valuable fourth trimester content! Show Notes: Introduction (0:00 - 0:27) Topic: Postpartum pelvic floor health with Dr. Anna Towne, Physical Therapist Dr. Towne's Background (0:27 - 4:31) - Passion for physical therapy stemmed from personal injury - Became certified in pelvic floor physical therapy - Helps pregnant and postpartum women Postpartum Recovery and "Bounce Back" Culture (4:31 - 11:03) - Lack of pregnancy/postpartum education leads to challenges - Prioritizing mother's well-being for family to thrive - Negative impact of "bounce back" culture - Pelvic floor issues 6-12 months postpartum Body Image and Individualized Milestones (11:03 - 19:55) - Importance of individualized postpartum recovery - Checklist approach instead of strict timeline - Setting achievable milestones for mental health - Embracing postpartum body instead of comparison - Focusing on strength goals, not just appearance Postpartum Body Changes, Nutrition and Self-Care (19:55 - 25:00) - Nurturing and nourishing body over appearance - Importance of hydration and protein Normalizing the Healing Process (25:00 - 31:44) - Nourishing vs punishing/controlling body Need for cultural shift to support healing (28:37) - Lack of support for working parents without village - Curating village, exploring resources Pelvic Floor and Core Connection (31:44 - 36:49) - Pelvic floor weakness misdiagnosed - Lack of core and pelvic floor coordination - Holistic approach (beyond Kegels) Postpartum Core Healing and Back Pain (36:49 - 42:59) - Abdominal separation and impact on posture - Importance of foundational movements - Role of glutes in preventing/relieving back pain - Exercises and posture awareness Resources for Moms (42:59 - 48:28) - Body awareness and simple exercises - Free postpartum rehabilitation resources - Virtual rehab programs for common issues - C-section safe, scar mobilization, high-impact training Connect with Dr. Towne: - Instagram:   / strongcoremama   - Website: strongcoremama.com Resources mentioned: FREE DOWNLOADS: Top 5 tips for postpartum recovery- https://strongcoremama.com/strong-hea... Checklist for Return to Activity- https://strongcoremama.com/strong-cor... Checklist for Return to Running- https://strongcoremama.com/strong-run... FREE TRIALS Postpartum core and pelvic floor rehab and strength (6+ weeks - 6+ years)- https://strongcoremama.com/strong-cor... Return to running pain-free and leak-free with rehab and strength (12+ weeks- 12+ years)- https://strongcoremama.com/strong-run... PROGRAMS & PRODUCTS Early postpartum healing movements (weeks 2-8 postpartum) - https://strongcoremama.com/strong-hea... Pregnancy-safe core and pelvic floor exercises (0-40 weeks pregnant) - https://strongcoremama.com/strong-exp... Help your core and pelvic floor in postpartum with my favorite products (all Pelvic Floor PT approved!) https://strongcoremama.com/favorites

    54 min
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Empowering Postpartum with Jessi Sletten is an inspiring show for expecting and newly postpartum parents looking to feel prepared, supported, and empowered for their transition into parenthood - without losing themselves to it. Education, inspiration, and support for everything you need to know for your fourth trimester and beyond!

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