Wild & Fierce | hormone health, functional nutrition, fitness, and motherhood|

Deep Dive on co-sleeping, to cry it our or not to cry it out & more on infant sleep with Brittni Mella Cepeda

TRIGGER WARNING: THIS EPISODE DISCUSSES SUDDEN INFANT DEATH SYNDROME (SIDS) AND MAY BE UPSETTING FOR SOME LISTENERS. On this episode, Amber and Johanna are joined by Brittni Mella Cepeda, a holistic infant and toddler sleep specialist and founder of Resting in Motherhood. Together, they explore the nuanced world of infant sleep, co-sleeping, and the myths and realities around sleep training. Brittni shares her personal journey, expert insights, and practical advice for parents navigating the overwhelming landscape of sleep advice and products. Key Topics Discussed: * Brittni’s background and how her own motherhood journey led her to become a sleep specialist * The definitions and history of co-sleeping and sleep training * Cross-cultural perspectives on infant sleep and why Western societies often stigmatize co-sleeping * The biological norms of infant sleep and why frequent waking is protective * The influence of the sleep training and baby product industries * Myths about sleep: nap lengths, self-soothing, sleep schedules, and “bad habits” * The importance of tuning into your intuition and your child’s unique needs * Safe co-sleeping guidelines (Safe Sleep Seven) * The impact of sleep practices on child independence and emotional regulation * How to handle unsolicited advice and set boundaries as a new parent * Practical tips for setting your family up for sleep success Resources Mentioned: * “Safe Infant Sleep [https://www.amazon.com/Safe-Infant-Sleep-Cosleeping-Questions/dp/1930775768]” by Dr. James McKenna * “The Whole-Brain Child [https://www.amazon.com/s?k=whole+brain+child+book&adgrpid=184228207377&hvadid=779672867021&hvdev=c&hvexpln=0&hvlocphy=1014715&hvnetw=g&hvocijid=3809268833569651561--&hvqmt=b&hvrand=3809268833569651561&hvtargid=kwd-64055218234&hydadcr=22562_13821251_8388&mcid=f50bb1f310f534b08c220d0d47919a2a&tag=googhydr-20&ref=pd_sl_4xh6n2kz1e_b]” book Connect with Brittni: * Instagram: @‌resting_in_motherhood * Website: restinginmotherhood.com [https://restinginmotherhood.com/] * Courses and resources for parents on infant and toddler sleep If you enjoyed this episode, please leave a review, share it with a friend, and tag us on social media! For more resources and to connect with Brittni, check out the links above. *All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider. Contact us: hello@wildandfierce.com [hello@wildandfierce.com]   Johanna: IG: @‌wildmusewellness Website: www.wildmusewellness.com [http://www.wildmusewellness.com/] Book a consult with Wild Muse: Book A Consult [https://l.bttr.to/Yj3AA]   Amber: IG: @‌fierce.not.fragile Website: Fierce, Not Fragile [https://www.subscribepage.com/fiercenotfragile] Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227 [https://fierce-not-fragile.kit.com/2bc1651227] ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

The Fitness Myth That’s Wrecking Women’s Hormones: No Pain, No Gain

In this solo episode, Amber tackles the pervasive fitness myth of "No Pain, No Gain" and how it negatively impacts women’s hormones, motivation, and relationship with movement. She shares why this mentality is unrealistic for most women—especially moms—and how it can lead to burnout, inconsistency, and even hormonal imbalances. KEY TOPICS COVERED * The origins and problems with the "No Pain, No Gain" mindset. * Why pushing to exhaustion isn’t sustainable or healthy for most women. * The mental and physical consequences of overtraining. * How to redefine what counts as a “workout” and why all movement matters. * Real-life examples of creative ways to fit movement into a busy life. * The importance of rest, recovery, and listening to your body. * Research-backed benefits of moderate, consistent exercise over sporadic high-intensity workouts. * Tips for making movement a lifestyle, not a punishment. ACTIONABLE TIPS & TAKEAWAYS * All movement counts: Even 10 minutes of activity is a win. * Get creative: Use what you have at home, play with your kids, or do bodyweight exercises while doing daily tasks. * Habit stacking: Pair new movement habits with existing routines (e.g., squats while brushing your teeth). * Accountability: Find a workout buddy, coach, or supportive partner. * Plan ahead: Schedule workouts like any other important appointment. * Listen to your body: It’s okay to modify, rest, or do less when needed. * Focus on consistency: Short, regular workouts are more effective than occasional intense sessions. * Celebrate progress: Look for improvements in strength, energy, sleep, and overall well-being—not just soreness or calorie burn. *All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider. Contact us: hello@wildandfierce.com [hello@wildandfierce.com]   Johanna: IG: @‌wildmusewellness Website: www.wildmusewellness.com [http://www.wildmusewellness.com/] Book a consult with Wild Muse: Book A Consult [https://l.bttr.to/Yj3AA]   Amber: IG: @‌fierce.not.fragile Website: Fierce, Not Fragile [https://www.subscribepage.com/fiercenotfragile] Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227 [https://fierce-not-fragile.kit.com/2bc1651227] ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

The Truth About Breastfeeding: Culture, Support, and What Every Woman Deserves to Know with Megan Macy

In this episode, Johanna and Amber welcome Megan Macy, a certified lactation counselor and doula, to the Wild and Fierce Podcast. Megan shares her journey into the world of lactation support and doula work, offering valuable insights for new and expecting parents. Key Topics Discussed: * Megan’s background and what inspired her to become a lactation counselor and doula * The importance of support during pregnancy, birth, and postpartum * Common challenges with breastfeeding and how to overcome them * Tips for new parents navigating the early days with a newborn * The role of a doula and how they can support families * Resources and advice for those considering a career in birth work Connect with Megan: To learn more about Megan’s services or to get in touch, visit her website: themilklady.net [themilklady.net] or on IG or TikTok: @themilkladylc [instagram.com/themilkladylc ] *All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider. Contact us: hello@wildandfierce.com [hello@wildandfierce.com] JOHANNA: IG: @‌wildmusewellness Website: www.wildmusewellness.com [http://www.wildmusewellness.com/] Book a consult with Wild Muse: Book A Consult [https://l.bttr.to/Yj3AA] Watch the Metabolism Masterclass HERE [https://products.wildmusewellness.com/metabolism-masterclass]   AMBER: IG: @‌fierce.not.fragile Website: Fierce, Not Fragile [https://www.subscribepage.com/fiercenotfragile] Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227 [https://fierce-not-fragile.kit.com/2bc1651227] ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

What to Actually Expect Postpartum (That Nobody Tells You)

In this episode, we dive deep into the realities of postpartum recovery—covering everything you wish someone had told you before giving birth. Drawing from personal experience and supporting her sister through postpartum, Amber shares universal truths, practical tips, and emotional support for new moms. Topics Covered: Universal Postpartum Truths * Why you’ll still look pregnant after birth (and why it’s normal) * The reality of postpartum bleeding (lochia): what to expect, how long it lasts, and when to call your provider * When your milk comes in and what engorgement feels like * Soreness, uterine cramping, and the importance of rest * The emotional and hormonal rollercoaster: postpartum blues vs. postpartum depression/anxiety * The challenge of isolation and the importance of finding your support system Vaginal Birth: What to Expect * Perineal tearing: how to prepare and care for stitches * The first postpartum bowel movement: tips for comfort and safety * Hemorrhoids and pelvic floor recovery * Recommended products: peri bottles, perineal sprays, ice packs, high-waisted underwear, period panties, sits baths, squatty potty C-Section Recovery: What to Expect * Why C-section is major surgery and what recovery really looks like * Scar care: splinting, desensitizing, and massage * Managing pain, gas, and mobility * Must-haves: loose clothing, pillows, stool softener, realistic expectations Red Flags & When to Seek Help * Signs of infection, abnormal bleeding, severe pain, headaches, and breathing issues * Distinguishing between normal baby blues and postpartum depression/anxiety Sanity-Saving Tips * Prepping freezer meals * Bringing comfort items to the hospital * Setting boundaries with visitors * Letting go of “bounce back” pressure Resources Mentioned: 1. What To Expect Postpartum Guide: What to expect postpartum!.pdf [https://drive.google.com/file/d/1ZXNlZFjLQpss_IdwcAKIMB6g_hXhSFNx/view?usp=sharing] 2. Scar Desensitizing: C-section Scar desensitization [https://youtu.be/MFJ0uNS6_wE?si=JfbzeAmqjMe3J9Cn] 3. Scar Massage: C-section scar massage and mobility [https://youtu.be/4S4qXUDQSaY] *All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider. Contact us: hello@wildandfierce.com [hello@wildandfierce.com]   Johanna: IG: @‌wildmusewellness Website: www.wildmusewellness.com [http://www.wildmusewellness.com/] Book a consult with Wild Muse: Book A Consult [https://l.bttr.to/Yj3AA]   Amber: IG: @‌fierce.not.fragile Website: Fierce, Not Fragile [https://www.subscribepage.com/fiercenotfragile] Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227 [https://fierce-not-fragile.kit.com/2bc1651227] ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

Digging Deeper: Root Causes, Lab Markers, and the Truth About Testing (Part 2 with Michael Rutherford)

On this episode, Amber and Johanna continue their conversation with functional health expert Michael Rutherford. This second part is packed with practical advice and myth-busting around lab testing, root causes, and women’s health. Key Topics Covered: * Why “root cause” matters: Michael explains why diagnoses like hypothyroidism, Hashimoto’s, or low progesterone are just the beginning, and why asking “why” is the key to true healing. * The pitfalls of jumping straight to hormone panels, food sensitivity tests, and specialty labs without addressing foundational health. * How symptoms often reveal more than lab numbers, and why practitioners should look beyond the diagnosis to underlying causes. * The importance of working with ethical, skilled practitioners (and how DIY approaches can waste time and money). * Understanding blood markers: Why blood tests are the gold standard, and how to interpret markers like glucose, insulin, A1C, and cholesterol with nuance. * The complexity of insulin resistance, why fasting labs matter, and how stress, diet, and even things like mold or parasites can impact your results. * Cholesterol demystified: Why high cholesterol isn’t always bad, how age and gender affect optimal ranges, and why context is everything. * The truth about TSH and thyroid testing: Why TSH alone isn’t enough, the role of the pituitary, and how under-eating and over-exercising can impact thyroid health. * Gut health basics: Why food sensitivity tests are often unnecessary, and the simple foundational steps to start healing your gut. * The three root causes of dysfunction: Deficiency, toxicity, and vitality (mental/emotional health)—and why you need to address all three for lasting wellness. * Michael’s approach to blood chemistry and why patterns (not single markers) tell the real story. Connect with Michael Rutherford: * Instagram: https://www.instagram.com/functional_blood_chemistry/ [https://www.instagram.com/functional_blood_chemistry/] * Website: https://www.fundamentawellness.com/ [https://www.fundamentawellness.com/] *All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider. Contact us: hello@wildandfierce.com [hello@wildandfierce.com] Johanna: IG: @‌wildmusewellness Website: www.wildmusewellness.com [http://www.wildmusewellness.com/] Book a consult with Wild Muse: Book A Consult [https://l.bttr.to/Yj3AA] Amber: IG: @‌fierce.not.fragile Website: Fierce, Not Fragile [https://www.subscribepage.com/fiercenotfragile] Coaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227 [https://fierce-not-fragile.kit.com/2bc1651227] ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.