The Expecting and Empowered Podcast

Amy Kiefer + Krystle Howald

We’re Amy and Krystle, sisters, mamas and co-founders of Expecting and Empowered. We built this business because we saw a HUGE gap in information given to women who were pregnant or postpartum. During the incredibly demanding and challenging years of early motherhood, we wanted to create a safe space for women to learn, grow and feel supported.We wholeheartedly believe in serving every woman no matter where they are in their motherhood journey. Through our professional background, real life experiences and mamas in our community, we are opening up the conversation around common issues that women experience during pregnancy and postpartum, sharing birth stories and giving women the knowledge and resources they deserve to put their best foot forward in motherhood.

  1. Jun 10

    114. How to Stay On The Same Page with Your Partner During the Little Kid Years with Therapist Eli Weinstein

    Amy is joined once again by fan-favorite guest Eli Weinstein, making his second appearance on the Expecting & Empowered podcast! A longtime supporter of the show and author of From I Do to We Do, Eli brings his signature blend of honesty, humor, and practical wisdom to a conversation about marriage during the busy years of raising young children. Together, Amy and Eli explore what it takes to stay connected as a couple when life feels all-consuming with its never ending mental load of parenthood. One of the central themes of the conversation is the importance of shifting from a “me” mindset to a “we” mindset. Eli explains why keeping score in a relationship - tracking who did more chores, who got less sleep, or who is carrying more of the load - can create resentment, communication breakdowns, and disconnection over time. Instead, he encourages couples to work as a team by openly communicating their needs and sharing responsibilities.  Amy and Eli discuss the powerful connection between movement and mental health, especially during demanding seasons of parenthood. They explore how taking care of physical health can positively impact emotional well-being, stress management, and relationships.  The conversation highlights the importance of small, intentional moments of connection between partners and how seemingly simple gestures can strengthen a marriage during the years when time and energy are often in short supply. He shares a list of ideas you can implement into your relationship! The episode wraps with a thoughtful discussion on navigating relationships with extended family and establishing healthy boundaries with in-laws. Filled with practical tools, relatable examples, and encouraging reminders, this conversation offers couples actionable ways to strengthen their partnership and remember that they are on the same team through every season of family life. If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @eliweinstein_lcsw and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their parenting journey! Follow Eli on Instagram Eli’s Website Check out Eli’s Podcast, The Dude Therapist Order your copy of Eli’s book, From I Do to We Do: Navigating Marriage in Parenting Years, available now! Listen to episode 33: Navigating Parenthood From the Non-Birth Partner Perspective with Eli Weinstein, LCWS Links & Resources Expecting and Empowered App - Enter code ''podcast25” at checkout Expecting and Empowered Website Expecting and Empowered Instagram This episode was brought to you by the Pivot Ball Change Network.

    45 min

  2. May 27

    113. What Every C-section Mom Needs to Know the First Month After Birth

    The first month after a C-section can play a major role in how a new momma heals and feels long term. In this episode Krystle shares what every C-section momma needs to know to support recovery during those early postpartum weeks! As a three-time C-section mom herself and a pelvic floor physical therapist who has worked with countless postpartum women, Krystle combines professional expertise with lived experience to offer practical, encouraging guidance for healing after cesarean birth. Krystle walks listeners through some of the most important principles of recovery, beginning with the importance of rest and avoiding the temptation to overdo it too soon. She explains tips and tools that utilize systems and your village all with the goal of conserving energy and prioritizing recovery. She also explains why addressing scar tissue early can make a meaningful difference in long-term healing. Krystle discusses scar desensitization and scar tissue mobilization, along with how properly modified body mechanics can support healing. She also breaks down the importance of breathing and explains how properly progressing breathing techniques week by week can improve core recovery, healing, and overall postpartum function. A lot of mamas are never truly taught the principles of postpartum recovery after a C-section - and that education can make all the difference! If you’re a c-section mama, we hope you learned some key takeaways. Or if you know a c-section mama, please send this episode to their inbox! We have one chance to heal after a c-section, so let’s do it right! If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey! Expecting and Empowered C-Section Mobility Recovery Plan Freebie! Love Steady Supportwear - Use code "expecting" for 10% off your order! Expecting and Empowered’s hand selected c-section recovery must-have items! Expecting and Empowered's C-Section Recovery Box Links & Resources Expecting and Empowered App - Enter code 'pod-c25’ at checkout Expecting and Empowered Website Expecting and Empowered Instagram This episode was brought to you by the Pivot Ball Change Network.

    30 min

  3. May 13

    112. Two Decades of Birth Knowledge in One Episode with Doula Erica Paulson

    Birth is more than just a physical event - it’s a deeply transformative experience that can shape a woman’s memories, relationships, and mental health for years to come. In this powerful conversation, Amy sits down with Erica Paulson, founder of Nurture, doula, trainer, and childbirth educator with nearly two decades of hands-on experience. Known for her integrative and compassionate approach, Erica is passionate about giving individualized, intentional support to help women feel truly seen, empowered, and cared for throughout pregnancy, birth, and postpartum. Amy and Erica discuss the role of a doula during pregnancy, labor, birth, and postpartum. Erica clarifies that doulas are there as a guide and support system, not meant to take the place of a birthing partner - because they are important too! As a doula, advocating for your clients is key. Erica breaks down what true advocacy looks like as a doula, but also as a partner, family member, and birthing person. Erica is a wealth of knowledge and shares insight into how women can mentally and emotionally prepare for labor and early parenthood through education, prenatal bonding, and exposure to positive birth stories. Erica warmly gives advice and encouragement for aspiring doulas - that presence and supporting mamas matters and more. She also had some encouraging and empowering words for mamas with upcoming births that brings new light to birthing prep! If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @nurturecincy and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey! Follow Erica and Nurture on Instagram and Facebook Nurture’s Website Links & Resources Expecting and Empowered App - Enter code 'PODCAST25' at checkout Expecting and Empowered Website Expecting and Empowered Instagram This episode was brought to you by the Pivot Ball Change Network.

    34 min

  4. Apr 29

    111. 4 Things That Help Me Manage My Time (so I can get my workouts in!)

    How do you become a person who works out? How do you stay consistent with your workouts? And how do you actually make the time to work out? You’ve asked, so Amy is going in depth into how she actually makes the time to get in her 3 strength training workouts a week! We love bringing you real, tangible tools to help you feel empowered and today is no different! Amy introduces her technique of “time chunking” - planning her day into chunks, dedicating specific time for things like housework, intentional time with her kiddos, and her workouts. She shares how time chunking looked during her busiest season of life while in nursing school, with young babies, and now as a school-aged mama. Some seasons you may drop your workouts to prioritize other necessary things - that’s okay too, don’t be hard on yourself. Work through that season and then jump back into your workouts! Like we always say, even 10 or 15 min of a workout matters! Habit stacking is another great way to keep yourself motivated to check your workout off your to do list. Amy loves watching her favorite reality tv show while she works out, but for you it could be habit stacking with some outdoor time, your favorite podcast, or a juicy audiobook. Lastly, Amy emphasizes how following a workout plan takes out the guesswork. Going into your workout time chunk, knowing you can log in to the Expecting and Empowered workout app and quickly clicking on the day’s workout makes it easy to show up and get started right away without having to think about what your workout will include. If you haven’t already, don’t forget to use the discount linked below to try the E&E app! If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey! Links & Resources Expecting and Empowered App - Enter code 'PODCAST25' at checkout Expecting and Empowered Website Expecting and Empowered Instagram This episode was brought to you by the Pivot Ball Change Network.

    29 min

  5. Apr 15

    110. Why Pilates Could Change Your Life for the Better (WE LAUNCHED IT INSIDE OUR APP!) with Jacquelyn Brennan

    Krystle takes the mic solo to share big news: Pilates is officially coming to the Expecting and Empowered workout app! Joined by a familiar face to the Expecting and Empowered community, Jacquelyn Brennan, this episode gives listeners an inside look at her history with Pilates and how her version will be such a huge asset to the app.  Krystle and Jacquelyn dive into Jacquelyn’s journey to Pilates and why she believes it is such a powerful tool for women, especially during pregnancy and postpartum. Jacquelyn shares how Pilates supports awareness, control, and connection — helping women build strength safely and intentionally through every stage of motherhood. Even if you don’t have the time to dedicate a full hour to your movement, just as you would do your morning routine of supplements and coffee, supplementing your movement with 10-15 min of Pilates and breathwork is enough to make an impact! The conversation also touches on current fitness trends seen on social media, including heavy weightlifting, and how these approaches can work in harmony together to promote stability, mobility, and long-term health. Jacquelyn emphasizes that her version of Pilates is about setting a strong foundation, moving mindfully, and progressing gradually without pain or compensatory patterns. Amy, Krystle, and Jacquelyn are excited for the growth of the Expecting and Empowered app and invite you to share with other mommas who are looking for a supportive and empowering way to move their bodies! If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @jacquelyn_brennan, and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their motherhood journey! Follow Jacquelyn on Instagram Check out Jacquelyn’s studio, Pilates + Coffee, on their Website and Instagram Visit Pilates + Coffee at an upcoming in-person event! The Lab Pilates Training Video Library Links & Resources Expecting and Empowered App - Enter code 'PODCAST25' at checkout  Expecting and Empowered Website Expecting and Empowered Instagram This episode was brought to you by the Pivot Ball Change Network.

    34 min

  6. Apr 1

    109. The Inside Scoop on Labor and Delivery

    When preparing for birth, many mamas focus on physical preparedness, which makes sense! Putting together a nursery and the perfect registry list is a lot of fun. But labor can be a long, physical task that requires mental perseverance. Surprise guest host and running coach in the Expecting and Empowered app, Abby Green, joins Amy to discuss why preparing your mind is just as important, no matter your birth plan.  Amy shares her experience giving birth unmedicated three times and the types of resources she utilized to prepare mentally. Gathering information from several sources helped her wrap her mind around what that unmedicated birth looked like and found it gave her immense encouragement. As a final preparation before every birth, Amy wrote a letter to herself. Words of affirmation, encouragement, and self-love set the tone for her upcoming labors. Whether a letter, detailed birth plan, or mantras feels like what's right for you, the takeaway is setting aside that time to prepare mentally for the journey ahead of childbirth. Amy also emphasizes that preparing your birth partner is key as well. Your birth partner will feel more equipped mentally and physically to know how to best encourage you and reassure you if they know what to expect during the birthing process!  If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey! The Birth Partner 5th Edition… The Birth Hour Podcast A few birth story episodes... E + E Podcast Episode 3: Amy Kiefer’s Empowering Unmedicated Hospital Birth (Baby #1) E + E Podcast Episode 5: Molly Chesterson’s Positive Planned Induction for Baby #3 E + E Podcast Episode 10: Krystle  And so many more can be found on our website’s podcast catalog!  Expecting and Empowered Labor Positions Freebie Links & Resources Expecting and Empowered App - Enter code 'PODCAST25' at checkout Expecting and Empowered Website Expecting and Empowered Instagram This episode was brought to you by the Pivot Ball Change Network.

    30 min

  7. Mar 18

    108. Perinatal OCD: The Often Missed or Misdiagnosed Perinatal Mood Disorder

    Maternal mental health is a critical yet often misunderstood part of the postpartum experience, and this conversation shines light on an important topic many parents may not fully understand: perinatal and postnatal OCD. Amy is joined by Betty Flores, LCSW, PMH-C, and Justine Rae Murray, LCSW—two therapists who specialize in perinatal and postnatal mental health and obsessive-compulsive disorder. Betty and Justine share how their own postpartum experiences led them to pursue additional training in perinatal and postnatal mental health. Both women are passionate about helping parents understand their postpartum experiences, recognize that they are not alone, and access the support they need to feel better. Betty and Justine break down what OCD is and how it often involves intrusive thoughts or images that feel distressing and repetitive, followed by compulsive behaviors or mental rituals. While many parents experience the occasional intrusive thought and are able to move along with their day, Betty and Justine describe OCD as feeling “stuck” in the stickiness of intrusive thoughts, not able to move past the thought. Many moms feel ashamed or afraid to speak openly about intrusive thoughts, which can delay diagnosis and treatment. Betty and Justine also emphasize an important message: postpartum OCD is treatable with ERP therapy. Help is available, and you don’t need to walk through this alone. If you have a loved one walking through perinatal or postnatal OCD, Betty and Justine encourage you to seek education, have compassion, and demonstrate patience. Understanding what OCD actually is, and offering a supportive, nonjudgmental presence, can make a powerful difference for someone working through intrusive thoughts and OCD.  If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @perinatal_wellness, @gem.utah, and @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey! Follow Betty and Justine on Instagram Betty’s Website and TikTok Justine’s Website Find a therapist with Postpartum Support International International OCD Foundation’s Find A Provider Links & Resources Expecting and Empowered App - Enter code 'PODCAST25' at checkout Expecting and Empowered Website Expecting and Empowered Instagram This episode was brought to you by the Pivot Ball Change Network.

    35 min

  8. Mar 4

    107. How to Stay Consistent with Your Workouts

    This week Amy is solo for a short and encouraging episode focused on one common challenge in motherhood: staying consistent with workouts. As a follow-up to the conversation about finding time to exercise with little kids, this episode is designed to be simple, practical, and motivating for moms navigating busy seasons of life. Amy shares why consistency in movement matters during motherhood and how this habit will continue lifelong. She encourages listeners to stay goal-oriented by keeping fitness goals realistic, simple, and attainable — especially during demanding seasons. A key theme of the episode is “proof of concept”: showing yourself that you can stay consistent even during tough weeks, whether that’s a sick child, a partner traveling for work, or a packed family schedule. Each small win reinforces confidence and resilience! Amy also highlights the importance of protecting workouts by supporting your body in other areas of life, including proper hydration, quality sleep, and fueling with nourishing foods. Amy emphasizes that these foundational habits set moms up for more effective and sustainable workouts. She closes with a powerful mindset shift for busy days — instead of crossing workouts off the to-do list, consider letting go of a less critical task like putting away the laundry. In this season of life, movement is essential and deserves to be prioritized! Consistency doesn’t require perfection — just intention, flexibility, and a commitment to caring for your body. If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us, @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey! Links & Resources Expecting and Empowered App - Enter code 'PODCAST25' at checkout  Expecting and Empowered Website Expecting and Empowered Instagram This episode was brought to you by the Pivot Ball Change Network.

    16 min
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Trailer

5
out of 5
102 Ratings

About

We’re Amy and Krystle, sisters, mamas and co-founders of Expecting and Empowered. We built this business because we saw a HUGE gap in information given to women who were pregnant or postpartum. During the incredibly demanding and challenging years of early motherhood, we wanted to create a safe space for women to learn, grow and feel supported.We wholeheartedly believe in serving every woman no matter where they are in their motherhood journey. Through our professional background, real life experiences and mamas in our community, we are opening up the conversation around common issues that women experience during pregnancy and postpartum, sharing birth stories and giving women the knowledge and resources they deserve to put their best foot forward in motherhood.

Information

  • Creator
    Amy Kiefer + Krystle Howald
  • Years Active
    2022 - 2026
  • Episodes
    115
  • Rating
    Clean
  • Copyright
    © 2026 The Expecting and Empowered Podcast
  • Show Website
    The Expecting and Empowered Podcast

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