The Mom Refill

Katie Cooper Wellness
  • 5.0 (5)
  • Health & Fitness
  • Updated Weekly

The health and wellness podcast for working moms who are done running on empty. The Mom Refill delivers short, 20–30 minute episodes packed with actionable tools for nervous system regulation, stress relief, healthy eating, meal prep, better sleep, and sustainable work-life balance, so you can feel energized, present, and in control again. No lengthy theory, just real strategies you can implement today. Hosted by Katie Cooper, an occupational therapist and board-certified health coach, each episode gives you a science-backed look at stress and practical strategies to improve your daily life.

  1. Oct 20

    Episode 12 - Setting Boundaries: A Guide for Working Moms

    In this episode, Katie discusses the importance of settingboundaries for working moms, exploring the guilt that often accompanies boundary-setting and providing practical strategies for managing it. She emphasizes that boundaries are essential for self-care and mental health, and offers specific types of boundaries with real-life scenarios to help listeners implement them effectively. The episode concludes with a focus on managing guilt and the importance of self-compassion when navigating these challenges. Takeaways Setting boundaries is crucial for mental health andwellness. Guilt often arises when we set boundaries, but it's not averdict. Boundaries are simply statements about what you will do. Every yes is a no to something else; be mindful of yourcapacity. It's okay to say no without providing a reason. Practice setting small boundaries before tackling largerones. Guilt can be managed with specific strategies and self-talk. Boundaries can help reduce stress and burnout. Communicate your boundaries clearly to others. Self-care is not selfish; it's necessary for well-being. Sound Bites 00:00 "Every yes is also a no to something else." 08:37 "Guilt is a signal to check in." 17:29 "Talk to yourself like you would a friend." 19:40 "Pick one boundary, just one." Chapters 00:00 Introduction to Boundaries for Moms 03:06 Understanding Boundaries and Guilt 05:45 Types of Boundaries and Practical Scenarios 12:06 Managing Guilt After Setting Boundaries 18:02 Implementing Boundaries in Daily Life Keywords boundaries, guilt, working moms, stress management,self-care, mental health, parenting, wellness, burnout, time management

  2. Oct 13

    Episode 11 - Managing the Mental Load of Motherhood

    In this episode, Katie delves into the concept of the mental load that mothers carry. She defines mental load as the cognitive work behind household tasks, emphasizing its invisible and constant nature. Through research insights, she highlights the disproportionate burden on mothers and its impact on their mental health. Katie offers practical tools for managing this load, including making tasks visible, sharing responsibilities, and utilizing community support. The episode concludes with a call to action for listeners to assess their mental load and seek help. Resources Get your free Mental Load Audit Workbook: https://katiecooperwellness.kit.com/mentalload www.KatieCooperWellness.com Takeaways Mental load is the thinking work behind chores. Women often carry more cognitive labor than men. Cognitive stickiness means mental load tends to stick with mothers. Mothers report higher levels of stress and burnout. Sharing the mental load benefits both mothers and fathers. The mental load is invisible and constant. Task analysis can help identify mental load components. Practical tools can help manage mental load effectively. Outsourcing tasks can alleviate some of the burden. Community support is essential for managing mental load. Chapters 00:00 Introduction to the Mental Load 01:07 Understanding the Mental Load 04:00 Research Insights on Cognitive Labor 07:48 The Impact of Mental Load on Well-being 09:23 Practical Tools to Manage Mental Load 14:44 Outsourcing and Community Support 16:40 Conclusion and Call to Action Keywords mental load, cognitive labor, motherhood, stress, burnout, parenting, occupational therapy, family dynamics, mental health, working moms   Music licensed through Soundstripe. Code: WE3IP9KGRRRLORRH

  3. Oct 6

    Episode 10 – Sleep Solutions for Busy Moms

    In this episode, Katie discusses the challenges of sleep forworking moms, particularly in relation to the upcoming daylight savings time change. She emphasizes that sleep issues are not merely a matter of willpower but are influenced by biological and environmental factors. Katie providespractical strategies for improving sleep, including a brain dump, warm baths, mindfulness practices, and creating a conducive sleep environment. She encourages listeners to pick one strategy to try and highlights the importanceof seeking professional help for chronic sleep issues. Takeaways Sleep is shaped by routines and environment, not justintentions. Women experience unique sleep challenges across life stages. Stress and rumination can disrupt sleep for women. Daylight savings time can impact sleep patternssignificantly. Light is the most powerful cue for the body's internalclock. Banking an extra hour of sleep is beneficial for those shorton sleep. A brain dump can help clear the mind before bed. Warm baths or showers can aid in falling asleep faster. Mindfulness practices can improve sleep quality over time. Creating a calming sleep environment is crucial for restfulsleep.   Chapters 00:00 Introduction to Sleep Challenges for Moms 08:01 Understanding the Impact of Daylight Savings Time 18:05 Practical Sleep Tools and Strategies 20:55 Conclusion and Call to Action Music licensed through Soundstripe. Code: W5G3UW5YGENKNXDH

  4. Sep 29

    Episode 9 - Five Essential Habits for Working Moms

    In this episode of Mom Refill, Katie discusses five essential habits for working moms to manage stress and prevent burnout. These habits focus on simplifying decision-making and enhancing self-care routines. The episode emphasizes the importance of planning, communication with partners,and regular self-check-ins to maintain mental well-being. Resources Free Workbook “5 Habits Working Moms Need to Have” https://katiecooperwellness.kit.com/habits   Chapters 00:00 Introduction to Mom Refill and Episode Overview 01:06 Understanding Habits and Their Importance 02:05 Habit 1: Weekly Meal Planning Ritual 04:25 Habit 2: Weekly Calendar Sync with Your Partner 06:16 Habit 3: Off-Duty Wind Down Cue 08:37 Habit 4: Protected Morning Anchor 11:06 Habit 5: Weekly Capacity Check-In 13:29 Recap and Final Thoughts Keywords working moms, stress management, burnout prevention, habits, wellness, meal planning, calendar sync, morning routine, self-care, capacity check-in   Music licensed through Soundstripe. Code: PNJKMVNWAKJYVFT5

  5. Sep 22

    Episode 8 – Building Sustainable Habits as a Working Mom

    In this episode of The Mom Refill, Katie, an occupational therapist and health coach, discusses the science of habit formation specifically tailored for working moms. She emphasizes the importance of understanding cues, routines, and rewards in building sustainable habits. Katie provides practical strategies for integrating new habits into daily life, addressing common challenges like decision fatigue and perfectionism. The episode concludes with a call to action for listeners to implement small, manageable habit stacks toenhance their wellness and self-care routines. Resources www.katiecooperwellness.com Instagram: https://www.instagram.com/katiecooperwellness/ Timestamps 00:00 Introduction to The Mom Refill 01:38 Understanding Habit Formation 03:01 The Science Behind Habits 06:39 Strategies for Building Habits 12:47 Connecting the Dots: Tools for Daily Life Keywords habits, wellness, working moms, stress management, daily routines, occupational therapy, health coaching, self-care, habit stacking, motivation Music licensed through Soundstripe. Code: 4ES2OIPTCMP8TL7V

  6. Sep 15

    Episode 7 - The Fastest Way to Calm Your Nervous System (In Under 2 Minutes)

    Katie, an occupational therapist and health and wellnesscoach, explains why breath is the fastest tool for shifting the nervous system and shares simple techniques that fit into real mom life. The episode focuses on using breathing in 30 seconds to 2 minutes, especially during stress spikes, transitions, and meltdowns. In this episode, Katie breaks down the science of theautonomic nervous system, shows how breath taps into the vagus nerve, and walks through practical patterns you can use immediately. She also covers how to build breathing into daily anchor points so it becomes a realistic habit instead of another task. Resources Free guide: 10 quick ways to calm your nervous system https://katiecooperwellness.kit.com/calm Timestamps (00:00) Katie introduces the podcast and the mission behindhelping moms refill their own cup(00:45) Why breathing is the wellness tool you already use thousands of times aday(01:13) Breath as the fastest lever for nervous system regulation in 30 to 120seconds(01:38) Sympathetic and parasympathetic nervous system basics(02:09) Why breath is the one autonomic function you can control on purpose(03:06) How slow exhales stimulate the vagus nerve and signal safety(04:00) Why chest breathing keeps stress high and belly breathing helps youcalm down(04:53) Why breath work fits mom life better than most wellness tools(05:31) Using breath work during real-time stress like tantrums and witchinghour chaos(06:02) Building a breathing toolkit instead of trying to master one perfectmethod(06:30) Physiological sigh for the fastest response to an acute stress spike(07:26) Extended exhale breathing for car rides, bedtime, and winding down(08:00) Box breathing for calm and focus before meetings or hard conversations(08:58) Breathing with your child instead of just telling them to calm down(09:26) Co-regulation and why your calm helps your child regulate(09:51) Using anchor points to make breathing part of the day(10:50) What to do when you forget or need reminders to build the habit(11:50) Why breath work can feel silly at first and why that’s normal(12:20) Progress over perfection: the goal is a body that feels safer(12:49) The main takeaway: breath is always available and always with you(13:17) This week’s challenge and next episode preview on habit building(13:44) Closing reminder, subscribe prompt, and listener review request

  7. Sep 8

    Episode 6 - Movement as a Nervous System Reset for Busy Moms

    Katie, an occupational therapist and health and wellnesscoach, breaks down why movement is not just about fitness or calories. This episode is for working moms who need fast, realistic ways to help their bodies discharge stress without adding one more big task to the day. In this episode, Katie explains the science of stress completion, the nervous system benefits of movement, and how to use tiny movement moments throughout an already packed schedule. Resources from today’s show www.KatieCooperWellness.com Follow on Instagram: https://www.instagram.com/katiecooperwellness/ Timestamps 00:00 - Katie introduces the show and the mission of helpingworking moms refill their own cup00:58 - Why movement does not have to mean a gym workout, class, or 45 minutes of spare time01:56 - The stress cycle: why stress must be completed physically02:25 - Cortisol and adrenaline prepare the body for action03:23 - Why solving the problem is not the same as completing the stress cycle04:22 - Why movement is not about changing your body, but helping your nervous system05:21 - Proprioceptive and vestibular input as calming, organizing signals06:18 - The real barriers for moms: time, decision fatigue, and all or nothing thinking07:16 - Transition movement during built-in pauses in the day08:14 - Movement with kids, including dance parties, walks, and playground movement09:10 - Micro walks and moving during calls, commutes, and practice time09:37 - Using movement right after stressful moments to help your body reset10:04 - Anchoring movement to habits you already do every day10:34 - The one small homework assignment: choose one transition point and repeat it11:02 - Why small movement doses can work better than one big workout for stress11:52 - Movement as a practical tool, not another item on the to-do list12:21 - Next episode preview: breathing as the next accessible nervous system tool Music licensed through Soundstripe. Code: WBIGUTAURVEUHFLH

  8. Sep 1

    Episode 5 - The Stress Reset Plan Working Moms Need Before Burnout Hits

    Katie shares a practical framework for turning stress awareness into an actual reset plan you can use in real life, especially if you are a busy working mom. The episode moves from identifying your triggers and default stress response to choosing small resets that fit into your day, so you can stop running on autopilot and start noticing what your body needs. Resources from today’s episode: Dive deeper into your personal stress reset plan by bookinga free 30-minute call: https://calendly.com/katiecooperwellness/burnout-recovery-roadmap-call Timestamps: (01:02) Why the mechanics of stress are not enough without aplan tailored to your own life (01:32) The three trigger buckets: situations, people, andpatterns (03:26) Fight, flight, freeze, and fawn as your likelydefault stress responses (05:08) Why noticing body cues matters before your stressresponse takes over (06:06) The three-part framework: reset, accountability, andawareness (06:36) Reset examples for morning, midday, and evening (07:57) Why resets need to be small, specific, and alreadyfit into your day (08:27) Accountability through partners, reminders, andhabit stacking (09:48) Awareness as the moment that tells you to use yourreset (10:16) Bringing your triggers and default response togetherinto a custom plan (11:15) Weekly homework: name your pattern and stack onereset into an existing habit   Music licensed through Soundstripe. Code: YTPVGJGRKG7FZLFB

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About

The health and wellness podcast for working moms who are done running on empty. The Mom Refill delivers short, 20–30 minute episodes packed with actionable tools for nervous system regulation, stress relief, healthy eating, meal prep, better sleep, and sustainable work-life balance, so you can feel energized, present, and in control again. No lengthy theory, just real strategies you can implement today. Hosted by Katie Cooper, an occupational therapist and board-certified health coach, each episode gives you a science-backed look at stress and practical strategies to improve your daily life.

Information

  • Creator
    Katie Cooper Wellness
  • Years Active
    2026
  • Episodes
    13
  • Rating
    Clean
  • Copyright
    © Katie Cooper Wellness
  • Show Website
    The Mom Refill