Heart and Health Wellness

Dr. Melissa Welch
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  • Parenting
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Heart and Health Wellness is for the woman who looks like she has it together — and feels everything falling apart underneath. Hosted by Dr. Melissa Welch, PhD, Licensed Marriage and Family Therapist, and working mom coach, this podcast explores the emotional, relational, and identity challenges that working moms rarely get to talk about out loud. Expect real conversations, research-backed tools, and zero “you can have it all” energy. Just clarity, permission, and a path forward. New episodes every Tuesday.

  1. Aug 13

    Ep. 048 It Was Never About More Time – What Working Moms Get Wrong About Connection After Daycare

    HEART AND HEALTH WELLNESS PODCAST Episode 48 | Released August 13, 2026   About This Episode You get home around five thirty orsix. There is dinner to make, a bath to run, and a bedtime routine to getthrough. And somewhere in there you are supposed to find meaningful connectionwith your child when you have absolutely nothing left in the tank. So you do the math and it feelsimpossible. One hour. Maybe less. And you spend half of it feeling guilty abouthow little of it feels like enough. This episode is about releasingthat guilt. Because after reading through a Reddit thread where hundreds ofworking moms answered the question of what do you do with the hour you haveleft after daycare, Dr. Melissa Welch found the same three things showing upover and over again in the moments moms described as actually working. It was never about having moretime. It was never about doing something fancy or Pinterest worthy orelaborate. And it was never about being the fun parent every single night. It was about presence. Proximity.And permission.   What You Will Hear In ThisEpisode Why the hour after daycare feelslike such a ridiculous squeeze and why that feeling is completely valid andcompletely common. What hundreds of working moms onReddit actually do with that limited window after pickup and what three thingskept showing up in the moments they described as meaningful. Why connection was never abouthaving more hours — it was about what you do with the ones you already have. Real examples from real momsincluding the one who colors hearts on scratch paper for ten minutes, the onewho lets her toddler stand on a step stool while she cooks, and the one wholies on the floor next to her son's room with the door locked just in case shefalls asleep. Why seven to eight minutes ofintentional one on one time is actually enough to build meaningful connection —and what that looks like on a Tuesday night when you are completely depleted. Why perfection was never theassignment. It was just showing up.   The Three Things That Actually Work Presence — Phone out of sight. No exceptions. You do not need moretime if you are actually in the time you already have. Proximity — Not big productions. Just closeness. Your toddler onyour lap at dinner. Standing on a step stool watching you cook. Lying next toyou while you rest on the floor. It counts. Permission — Stop treating ordinary moments like they do not count.Cooking counts. Bath time counts. A crayon and some hearts on scratch papercounts. Watching a show together with your arm around them counts. You do notneed a plan. You just need to be there.   Free Resource Mentioned In ThisEpisode The Low Effort High LoveConnection Guide — 25 connection activities sorted by age from infants throughage 10, most under five minutes long, built around presence, proximity, andpermission. Free to download at drmelissawelch.com/connect   Links & Resources Download the free Low Effort HighLove Connection Guide: drmelissawelch.com/connect Book a free Clarity Call with Dr. Melissa: drmelissawelch.com/book Follow Heart & Health Wellnesson Instagram and Threads: @heartandhealthwellness We Are Amma (mentioned in this episode): weareamma.com/melissa | use code MELISSA for 15% off Mental Health Disclaimer This podcast is not a substitute for professional mental health therapy or counseling. If you are experiencing postpartum depression, anxiety, or any mental health challenges, please reach out to a licensed mental health professional. Affiliate Disclosure This episode contains affiliate links and sponsored content. Dr. Melissa Welch may earn a commission on purchases made through the We Are Amma link using code MELISSA at no additionalcost to you. Only products and brands that Dr. Welch personally uses andbelieves in are featured on this show.   Music Credit Music from #Uppbeat: https://uppbeat.io/t/mood-maze/trendsetter Check out Uppbeat for Creators: https://share.uppbeat.io/sv0kftygrzpp

  2. Jul 21

    Ep. 047 Why Back to School is Harder Than Anyone Warned You It Would Be – And What to Do About It.

    HEART AND HEALTH WELLNESS PODCAST Episode 47 | Released July 21, 2026   Why Back to School is Harder Than Anyone Warned You It Would Be – And What to Do About It.   You were probably told it getseasier once they start school. Like the hard part was the baby and toddleryears and once they hit kindergarten you would finally catch your breath. And then they started school. Andit did not get easier. It just got different. And in some ways harder. Andnobody warned you about that part. This episode is for the workingmom who is about to head into back to school season and needs someone to tellher what is actually coming and how to handle it. Especially if you are inhealthcare, education, or another helping profession where back to school isnot just your child's transition — it is yours too. Dr. Melissa Welch walks throughwhy this season is one of the most emotionally loaded times of the year forworking moms, what the research actually says about why it does not get easierat kindergarten like everyone promised, and five strategies you can use rightnow before September hits.   Five Strategies For This Season One: Lower the finish line. Thereis no season where it all clicks into place. Redefine what good enough lookslike for this fall specifically. Not for the next ten years. Just forSeptember. Two: Name the mental load outloud. Not I am overwhelmed. Specific and concrete. This week I am managingthese things and I need help with these specific things. Naming it changes whatis possible. Three: Build one morning anchor. Aritual that signals to your nervous system that the transition is happening andit is okay. A song. A phrase at the door. A few minutes alone in the car. Sameevery day. Four: Give yourself permission tofeel the resentment. Resentment tells you something is out of balance and aneed is not being met. Get curious about what it is pointing to instead ofpushing it down and piling guilt on top of it. Five: Ask for help before you hitthe wall. Not after. Not when you are in tears on a Tuesday morning in October.Now. Before the season starts. While you still have enough capacity to bethoughtful about what you actually need.   Links & Resources Book a free Clarity Callwith Dr. Melissa — 45 minutes, just you and her, completely focused on yourspecific situation: drmelissawelch.com/book Follow Heart & Health Wellnesson Instagram and Threads: @heartandhealthwellness We Are Amma (mentioned in this episode): weareamma.com/melissa | usecode MELISSA for 15% off   Sources Referenced Center for American Progress —misaligned school and work schedules research Greenberg and Ladge, MaternalOptimism: Forging Positive Paths Through Work and Motherhood Forbes — 20Expert-Backed Back-To-School Strategies For Working Moms   Medical Disclaimer The content shared in this episodeis for informational and educational purposes only and does not constitutemedical advice, diagnosis, or treatment. Dr. Melissa Welch is sharing herprofessional perspective as a medical family therapist and coach, not as yourpersonal healthcare provider. Always consult with a qualified healthcareprofessional regarding any medical questions or concerns.   Mental Health Disclaimer This podcast is not a substitutefor professional mental health therapy or counseling. If you are experiencingpostpartum depression, anxiety, or any mental health challenges, please reachout to a licensed mental health professional.   Affiliate Disclosure This episode contains affiliatelinks and sponsored content. Dr. Melissa Welch may earn a commission onpurchases made through the We Are Amma link using code MELISSA at no additionalcost to you. Only products and brands that Dr. Welch personally uses andbelieves in are featured on this show.   Music Credit Music from #Uppbeat: https://uppbeat.io/t/mood-maze/trendsetter Check out Uppbeat for Creators: https://share.uppbeat.io/sv0kftygrzpp

  3. Jul 14

    Ep. 046 Why Working Moms Feel Guilty No Matter What They Do — And the Four-Step Method That Actually Helps

    HEART AND HEALTH WELLNESS PODCAST Episode 46 | Released July 14, 2026  Why Working Moms Feel Guilty No Matter What They Do — And the Four-Step Method That Actually Helps  If you just finished The Return series and something in those six conversations felt uncomfortably familiar — if you found yourself listening to Terrica, Shauntia, Jordan, or any of thewomen and thinking yes, that is exactly me — this episode is for you. Every single woman in that series was smart, capable, and deeply committed to both her career and her child. Andevery single one of them was carrying guilt that had absolutely nothing to do with anything she actually did wrong. If you have ever typed "why do working moms feel so guilty" into Google at eleven o'clock at night when you should be sleeping, you are not alone. That guilt has a name. There isa reason for it. And there are real, practical strategies you can use to do something about it. In this episode Dr. Melissa Welch walks through the C.A.L.M. Method — the four-step framework she uses with everywoman she coaches — and shows exactly how it addresses the biggest pain points working moms in healthcare, education, and other helping professions face over and over again.   Key Takeaways Working mom guilt is a values collision happening in real time in your body, not a sign that you are doing something wrong. Depleted mom syndrome is real. It is the kind of bone deep exhaustion that comes from giving everything to everyone and leaving nothing for yourself. Sleep does not fix it. A framework does. Secure attachment comes from quality time, not quantity of time. You being present and regulated and engaged during the hours you do have together matters far more than the number of hours on a clock. For moms of faith: the guilt you feel is not God telling you that you are failing. Proverbs 31 describes a woman who provides for her household, runs businesses, oversees her team, and takes care of her family. She is not choosing between her work and her faith. Neither do you have to. You already know how to extend grace. You do it every single day in your career. The goal is to turn it back on yourself.   Links & Resources Book a free Clarity Call with Dr. Melissa Welch drmelissawelch.com/book Follow Heart & Health Wellness on Instagram, TikTok, Facebook and Threads: @heartandhealthwellness We Are Amma (mentioned in this episode): weareamma.com/melissa | use code MELISSA for 15% off   Medical Disclaimer The content shared in this episode is for informational and educational purposes only and does not constitute medical advice, diagnosis, or treatment. Dr. Melissa Welch is sharing her professional perspective as a medical family therapist and coach, not as your personal healthcare provider. Always consult with a qualified healthcare professional regarding any medical questions or concerns.   Mental Health Disclaimer This podcast is not a substitute for professional mental health therapy or counseling. If you are experiencing postpartum depression, anxiety, or any mental health challenges, please reach out to a licensed mental health professional.   Affiliate Disclosure This episode contains affiliate links and sponsored content. Dr. Melissa Welch may earn a commission on purchases made through the We Are Amma link using code MELISSA at no additional cost to you. Only products and brands that Dr. Welch personally uses and believes in are featured on this show.   Music Credit Music from #Uppbeat: https://uppbeat.io/t/mood-maze/trendsetter Check out Uppbeat for Creators: https://share.uppbeat.io/sv0kftygrzpp   Working Mom Guilt, Why Do WorkingMoms Feel Guilty, Depleted Mom Syndrome, What Do Working Moms Struggle With,Working Mom Mental Health, C.A.L.M. Method, Working Mom Coach, What Does GodSay About Working Moms, Working Moms in Healthcare, Working Moms in Education,Heart and Health Wellness Podcast

  4. Jul 7

    Ep. 045 What a Single Mom Special Ed Teacher Wants You to Know About Going Back to Work after Maternity Leave

    This is episode six of The Return, and it might be my favorite conversation in the whole series. Shauntia is a special education teacher who has spent the last six years working with K through 12 students, and for the past several months she has been doing it entirely virtually, logging into classrooms across the country from her home.She went to a fine arts school and majored in drama. She has a sister twenty years younger than her. She is full of surprises, and they kept coming throughout this conversation. But what surprised me the most was something she did not share right away. About a third of the way into our conversation, it came out naturally that Shauntia is a single mom, co-parenting with her daughter's father. And once she said it, everything she had already told me took on a completely different weight. She went back to work eight weeks after having Drew. She took a pay cut to gain the flexibility of working virtually, knowing she could not rely on anyone else to pick up the slack if she did not provide for her daughter herself. In thisconversation she talks about what it means to retrain your mind when motherhood does not look like what you imagined. She talks about leaning on faith and a deeply loyal friend group who let her feel her grief without letting her staythere. And she shares the advice she has for every working mom and every single mom trying to figure out how to do this without losing herself in the process. She also wrote a book about her experience called Held by Grace, written while she was pregnant, and she shares more about it at the end of this episode. This conversation is honest, warm, and is going to mean so much to every mom listening, but especially to the single moms out there who do not always see their experience reflected in conversations like this one. This is the sixth and current final episode of The Return, a series within Heart and Health Wellness where real working moms share the unfiltered truth about going back to work after having a baby. Resources and links mentioned: Virtual teaching platform Shauntia mentioned — great for certified teachers looking for flexibility: https://www.elevatek12.com/online-teaching-jobs/ Shauntia's book, Held by Grace (book and workbook): https://a.co/d/04KiGD1u Follow Shauntia on Instagram and Threads: @heyits_wonshay Follow Shauntia on TikTok: @tia_talks_ Follow Shauntia on Facebook: Shauntia Dyson  If this episode resonated with you: Share it with a working mom or single momin your life who needs to hear it today. And if you have a story to tell, come find me on Threads or Instagram. The Return is still accepting guests and your story deserves to be heard.   Book a free Clarity Call → drmelissawelch.com/book Follow Heart & Health Wellness on Instagram: @heartandhealthwellness  We Are Amma — beautiful jewelry and quality gifts madefor just for moms. Use code MELISSA for 15% off → weareamma.com/melissa   The content shared in this episode is for informational and educational purposes only and does not constitutemedical advice, diagnosis, or treatment. Dr. Melissa Welch is sharing her professional perspective as a medical family therapist and coach, not as your personal healthcare provider. Always consult with a qualified healthcare professional regarding any medical questions or concerns. This podcast is not a substitute for professional mental health therapy or counseling. If you are experiencing postpartum depression, anxiety, or any mental health challenges, please reach out to a licensed mental health professional. This episode contains affiliate links and sponsored content. Dr. Melissa Welch may earn a commission on purchases made through the We Are Amma link using code MELISSA at no additional cost to you. Only products and brands that Dr. Welch personally uses and believes in are featured on this show.  Music from #Uppbeat: https://uppbeat.io/t/mood-maze/trendsetter Check out Uppbeat for Creators: https://share.uppbeat.io/sv0kftygrzpp

  5. Jun 24

    Ep. 044 What a PICU Nurse Learned About Letting Go After 18 Months of Infertility, Becoming a Mom, and Going Back to Work

    HEART AND HEALTH WELLNESS PODCAST The Return: Working Mom Interview Series Episode 44 | Released June 23, 2026 About This EpisodeThis one really got me in the feels. I want to be honest with you about that before you press play. Jiana is a pediatric ICU nurse who works the weekender position at a level one hospital in Cleveland — two overnight shifts every weekend so she can be home with her daughter all week long. Her almost one year old just got her first pair of glasses and somehow that detail alone will tell you everything you need to know about who Jiana is as a mom. But to get here she walked through 18 months of infertility while caring for the sickest children imaginable. A traumatic birth. Postpartum depression and anxiety. Couples therapy. A complete restructuring of her work schedule. And the quiet ongoing reality that when she is ready for another baby, she will have to go back to full time for six months first just to qualify for maternity leave again. In this conversation Jiana talks about what it felt like to try to get pregnant while watching what she watches at work every day. She opens up about postpartum anxiety, why therapy was non-negotiable from the very first weeks, and the creative scheduling decisions she and her husband made to maximize time at home without sacrificing income. And she shares what life actually looks like now, almost a year out, including their first date night since October. Jiana held nothing back. What came out the other side is one of the most grounded and quietly hopeful conversations in this entire series. This is episode five of The Return, a podcast series within Heart and Health Wellness where real working moms share the unfiltered truth about going back to work after having a baby. New here? Go back and start with Terrica from episodeone. *******Follow Jiana on Instagram: @juniekpeppo Book a free Clarity Call → drmelissawelch.com/book Follow Heart & Health Wellness on Instagram: @heartandhealthwellness   We Are Amma — beautiful jewelry and quality gifts madefor just for moms. Use code MELISSA for 15% off → weareamma.com/melissa   If this episode resonated with you:Share it with a working mom who needs to hear it today. And if you have a story to tell, come find me on Threads or Instagram at Heart and Health Wellness. The Return is still accepting guests and your story deserves to be heard. The content shared in this episode is for informational and educational purposes only and does not constitutemedical advice, diagnosis, or treatment. Dr. Melissa Welch is sharing her professional perspective as a medical family therapist and coach, not as your personal healthcare provider. Always consult with a qualified healthcare professional regarding any medical questions or concerns. This podcast is not a substitute for professional mental health therapy or counseling. If you are experiencing postpartum depression, anxiety, or any mental health challenges, please reach out to a licensed mental health professional. This episode contains affiliate links and sponsored content. Dr. Melissa Welch may earn a commission on purchases made through the We Are Amma link using code MELISSA at no additional cost to you. Only products and brands that Dr. Welch personally uses and believes in are featured on this show. Music from #Uppbeat: https://uppbeat.io/t/mood-maze/trendsetter Check out Uppbeat for Creators: https://share.uppbeat.io/sv0kftygrzpp  Episode Chapters02:47 Life as a Pediatric ICU Nurse06:18 Returning to Work After Maternity Leave09:46 Navigating Relationships and Emotions13:17 The Importance of Therapy and Support16:59 Balancing Work and Family Life20:56 Family Dynamics and Proximity23:19 Navigating Grandparent Involvement25:29 The Impact of Infertility on Motherhood31:37 Balancing Work and Family Life38:09 Finding Beauty in Chaos43:11 Sharing the Journey of Motherhood44:46 Introduction to Gianna's Journey45:12 Invitation for Working Moms to Share Their Stories

  6. Jun 17

    Ep. 043 How to Protect Your Maternity Leave Before You Need It

    HEART AND HEALTH WELLNESS PODCAST The Return: Working Mom Interview Series Episode 43  |  Released June 16, 2026 How to Protect Your Maternity Leave Before You Need It This episode is a lot. In the best possible way, but I want to be honest with you before you press play. Jordan is the co-founder and director of operations for Virtual Office Partners in Arizona, mom to 15-month-old Waylon, and someone who survived more in her first year of motherhood than most people could imagine. An emergency C-section with no anesthesia. A son with an undiagnosed tongue and lip tie that led to months of breastfeeding struggles and permanent damage. A boss who called the day after Christmas, two weeks postpartum, and never really stopped. And being let go at 10 weeks, right when she needed stability the most. But here is the thing about Jordan. She tells this story with grace, self-awareness, and even laughter in places. And the advice she gives on the other side of it is some of the most practical, clear-eyed wisdom in this entire series. In this conversation Jordan talks about what it actually felt like going back to work 13 days after an emergency C-section, before she could even stand up straight. She walks through the grief cycle of returning to work, denial, bargaining, and the long road to acceptance. She shares why she believescommunicating expectations in writing before maternity leave begins is the single most important thing a working mom can do. And she talks about how being let go ironically gave her the time to bond with her son that she never got thechance to take the first time around. She also introduces a flamingo metaphor that completely reframed how I think about postpartum recovery, and what it means to get your pink back. This episode is heavy in places. It is also one of the most hopeful conversations in the whole series, because Jordan did not just survive this. She used it to become the kind of leader she needed and did not have. This is episode four of The Return, a podcast series where real working moms share the unfiltered truth about going back to work after having a baby. If you have not listened to the earlier episodes, go back and start with Terrica's story from episode one.   Resources & Links Virtual Office Partners: https://virtualofficepartners.comEmail Jordan: jordan@virtualofficepartners.comFollow Jordan and VOP on Instagram and Facebook Work with me Book a free Clarity Call (not sure how much longer you can keep doing this? Start here) → drmelissawelch.com/book   Follow Heart & Health Wellness on Instagram: @heartandhealthwellness   We Are Amma — beautiful jewelry and quality gifts madefor just for moms. Use code MELISSA for 15% off → weareamma.com/melissa   The content shared in this episode is for informational and educational purposes only and does not constitute medical advice, diagnosis, or treatment. Dr. Melissa Welch is sharing her professional perspective as a medical family therapist and coach, not as your personal healthcare provider. Always consult with a qualified healthcare professional regarding any medical questions or concerns. This podcast is not a substitute for professional mental health therapy or counseling. If you are experiencing postpartum depression, anxiety, or any mental health challenges, please reach out to a licensed mental health professional. This episode contains affiliate links and sponsored content. Dr. Melissa Welch may earn a commission on purchases made through the We Are Amma link using code MELISSA at no additional cost to you. Only products and brands that Dr. Welch personally uses and believes in are featured on this show.   Music from #Uppbeat: https://uppbeat.io/t/mood-maze/trendsetter Check out Uppbeat for Creators: https://share.uppbeat.io/sv0kftygrzpp

  7. Jun 2

    Ep. 042 What a Twin Mom OT Wishes Every Working Mom Knew About Going Back to Work after Maternity Leave

    What a Twin Mom OT Wishes Every Working Mom Knew About Going Back to Work after Maternity Leave A pediatric OT and twin mom shares what she did differently — and the milestone conversation that will stop you in your tracks.   In this episode of The Return, Dr. Melissa Welch sits down with Maddie, a pediatric occupational therapist on the East Coast and first-time mom to ten-month-old twin girls. Maddie went back to work when her daughters were just three months old — and she did not just go back, she switched specialtiesentirely at the same time, moving from home health with older adults to a pediatric clinic setting. On top of being a brand new mom of twins. What makes Maddie's conversation stand out is the quiet steadiness she brings to all of it. She is a go with the flow person by nature and she made intentional, strategic decisions before returning — specifically designing her work life around what she knew she would need as a new mom rather than pushing through on willpower alone. But this episode also goes to some tender places. Maddie and Melissa have a deeply honest conversation about the fear of missing milestones — what it actually means to grieve the moments you do not get to witness and why we put so muchweight on being there for the firsts. The reframe Maddie offers — that you get to see your own version of the first time, the first time they do it for you — is one of the most beautiful moments in the entire series. Maddie also shares her advice for other healthcare moms navigating this transition:give yourself the same grace, patience, and understanding that you would give one of your own patients.  Chapters List:  00:00 Introduction to the Series and Guest 06:31 Returning to Work: Challenges and Adjustments 10:25 Finding Balance: Work, Family, and Self-Care 15:09 Navigating Parenthood with Professional Knowledge 20:23 The Art of Transitioning Between Roles 22:33 Finding Meaning in Work and Motherhood 23:14 Morning Routines with Twins 25:46 Cherishing Milestones and Memories 34:08 Advice for New Moms in Healthcare 35:12 Self-Compassion in Parenting 37:34 Key Takeaways and Reflections Mentioned on the Show and Resources: Maddie’s future IG account will be shared here when it’s active. Book a free Clarity Call (not sure how much longer you can keep doing this? Start here) → drmelissawelch.com/book  Join the waitlist for the C.A.L.M. Mom Workshop (2 days, live on Zoom, late summer 2026 — early access +pricing for waitlist members) → drmelissawelch.com/waitlist  Follow Heart & Health Wellness on Instagram: @heartandhealthwellness  We Are Amma — beautiful jewelry and quality gifts madefor just for moms. Use code MELISSA for 15% off → weareamma.com/melissa    The content shared in this episode is for informational and educational purposes only and does not constitute medical advice, diagnosis, or treatment. Dr. Melissa Welch is sharing her professional perspective as a medical family therapist and coach, not as your personal healthcare provider. Always consult with a qualified healthcare professional regarding any medical questions or concerns. This podcast is not a substitute for professional mental health therapy or counseling. If you are experiencing postpartum depression, anxiety, or any mental health challenges, please reach out to a licensed mental health professional. This episode contains affiliate links and sponsored content. Dr. Melissa Welch may earn a commission on purchases made through the We Are Amma link using code MELISSA at no additional cost to you. Only products and brands that Dr. Welch personally uses and believes in are featured on this show.  Music from #Uppbeat: https://uppbeat.io/t/mood-maze/trendsetter Check out Uppbeat for Creators: https://share.uppbeat.io/sv0kftygrzpp  Keywords Working Moms, Occupational Therapy, Twin Parenting, Milestones, Work-Life Balance, Healthcare, Motherhood Challenges, Emotional Journey, Parenting Strategies, Career Transition

  8. May 19

    Ep. 041 What Type A Moms Need to Know Before Going Back to Work After Maternity Leave

    The Return: Working Mom Interview Series Episode 41  |  Released May 19, 2026 What Type A Moms Need to Know Before Going Back to Work After Maternity Leave A healthcare administrator and self-proclaimed Type A mom shares what nobody warns you about — the identity crisis that hits when you go back to work and realize you are not the same person you were before.  If you are a type A mom — the one who always has a plan, always gives 110%, always has something going on — this episode is going to feel like someone finally said it out loud. Jess is a healthcare administrator working within a large hospital system in Colorado, a certified spin instructor, a mental health first aid instructor, and a first time mom to her nine month old daughter Charlotte, who goes by Chucky in their house. She is someone who has always done a lot and loved it. And then she became a mom and had to completely renegotiate her relationship with herself. Jess also talks about co-sleeping, sleep training, the daycare sickness spiral, pumping at work, and the moment she realized that the softer, more present version of herself that motherhood brought out is not less than who she wasbefore. She might actually be more. This is episode two of The Return — a podcast series where real working moms share the unfiltered truth about going back to work after having a baby. If you missed episode one with Terrica, go back and start there. It is such a good one.  Chapters/Timestamps: 00:00 Introduction and Background 05:37 Jess's Journey into Healthcare and Fitness 08:32 Motherhood and Early Experiences 11:23 Navigating Postpartum Challenges 14:15 Work-Life Balance and Career Transition 18:16 The Impact of Social Media on Parenting 21:16 Coping with Sleep Deprivation 22:11 Acceptance and Adaptation in Motherhood 24:42 Co-Sleeping and Parenting Choices 29:17 Navigating the Early Days of Motherhood 36:33 Identity Shift: Embracing the New Role of Mom 43:16 Preparing for Motherhood: Insights and Advice 51:04 Finding Balance: The Journey of New Parenthood 55:29 Final thoughts, Embracing Change Resources mentioned: Follow Jess on Instagram: @_jess_con_  Work with Me: Book a free Clarity Call (not sure how much longer you can keep doing this? Start here) → drmelissawelch.com/book  Join the waitlist for the C.A.L.M. Mom Workshop (2 days, live on Zoom, late summer 2026 — early access +pricing for waitlist members) → drmelissawelch.com/waitlist   Follow Heart & HealthWellness on Instagram: @heartandhealthwellness  Check out We Are Amma — beautiful jewelry and quality gifts made for just for moms. Use code MELISSA for 15% off → weareamma.com/melissa    The content shared in this episode is for informational and educational purposes only and does not constitute medical advice, diagnosis, or treatment. Dr. Melissa Welch is sharing her professional perspective as a medical family therapist and coach, not as your personal healthcare provider. Always consult with a qualified healthcare professional regarding any medical questions or concerns. This podcast is not a substitute for professional mental health therapy or counseling. If you are experiencing postpartum depression, anxiety, or any mental health challenges, please reach out to a licensed mental health professional. This episode contains affiliate links and sponsored content. Dr. Melissa Welch may earn a commission on purchases made through the We Are Amma link using code MELISSA at no additional cost to you. Only products and brands that Dr. Welch personally uses and believes in are featured on this show.   Music from #Uppbeat: https://uppbeat.io/t/mood-maze/trendsetter Check out Uppbeat for Creators: https://share.uppbeat.io/sv0kftygrzpp   Type A Mom, Postpartum Anxiety, Back To Work After Baby, Working Mom Identity, Return To Work After Maternity Leave, Mom Podcast, Type A Personality Mom, Postpartum Depression And Anxiety, Working Mom Struggles, Heart And Health Wellness, The Return Podcast

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About

Heart and Health Wellness is for the woman who looks like she has it together — and feels everything falling apart underneath. Hosted by Dr. Melissa Welch, PhD, Licensed Marriage and Family Therapist, and working mom coach, this podcast explores the emotional, relational, and identity challenges that working moms rarely get to talk about out loud. Expect real conversations, research-backed tools, and zero “you can have it all” energy. Just clarity, permission, and a path forward. New episodes every Tuesday.

Information

  • Creator
    Dr. Melissa Welch
  • Years Active
    2025 - 2026
  • Episodes
    48
  • Rating
    Clean
  • Copyright
    © Dr. Melissa Welch
  • Show Website
    Heart and Health Wellness