What Postpartum Recovery Really Looks Like (That No One Warns You About)
Release Date: 03/20/2026
Postpartum Recovery After 35: Hormones, Healing, and Support
Dear Doula
In this episode, I’m joined by integrative nutrition expert Jodi to talk about what women over 35 should think about when it comes to conception, pregnancy, and postpartum health. We go through the basics of nutrition, how to avoid common endocrine disruptors, and what actually matters so you don’t get overwhelmed by too much information. We also talk about testing your nutrient levels, simple supplement choices, and how to make sense of all the wellness advice you see online. We touch on important topics like choline, vegan diets during pregnancy, and why testing both before and after...
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The 3 Biggest Sleep Mistakes New Parents Make
Dear Doula
In this episode, I dive into the three biggest mistakes new parents make around sleep, how to avoid them. With over two decades of experience as a doula, I've seen it all when it comes to sleep struggles during the early days of parenting. I break down the misconceptions about newborn sleep, why nutrition is essential for building strong sleep foundations, and how expectations impact your rest as a family I also share practical tips on fostering your baby’s ability to self-soothe, setting gentle routines, and why tracking feedings and sleep habits can be a game-changer. You’ll hear...
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The Truth About Hiring Childcare in the U.S.: Rates, Roles, and What No One Tells You
Dear Doula
In this episode of Dear Doula, I break down the realities of finding quality postpartum and childcare in the US, including what you can expect to pay and what industry standards look like. I guide you through the differences between postpartum doulas, newborn care specialists, and nannies. I share my insights from years in the industry, offering tips on how to find caregivers that truly fit your family's needs. I also talk about the evolving landscape of domestic work, including compensation ranges, work agreements, retainers, and new trends like rotational positions. You will learn why...
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Prepping for Pregnancy: Unlocking Hormonal Health with Dr. Shivani Amin
Dear Doula
In this episode of Dear Doula, Ι sit down with Dr. Shivani Amin, a functional medicine and women’s health specialist, to explore the root causes of hormonal imbalances, inflammation, and the vital role of minerals like magnesium, sodium, and potassium in women’s health. We discuss how simple shifts in habits, like proper breathwork, staying hydrated with quality water, and getting sunlight, can significantly improve wellbeing for women through every stage, from pre-pregnancy to postpartum. Dr. Amin shares her holistic approach, focusing on getting to the heart of health issues instead of...
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What Postpartum Recovery Really Looks Like (That No One Warns You About)
Dear Doula
In this episode, I sit down with birth doula and postpartum trainer Kaitlyn Wozniak to talk about postpartum recovery in a whole new way. Together, we unpack common myths and outdated expectations, like the “snap back” culture, and explore why postpartum should be treated as essential rehab, not just traditional exercise. We talk about shifting the focus from looks to real healing and functional strength. We cover everything from breathing techniques and pelvic floor health to the value of individualized care over one-size-fits-all advice. The conversation also dives into the emotional...
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Regression or Growth Spurt? How to Tell What’s Actually Going On With Your Baby’s Sleep
Dear Doula
In this episode of Dear Doula, I’m talking about something many parents experience but often struggle to understand. The sudden changes in their baby’s sleep. Is it a sleep regression, a growth spurt, or something else entirely? As a doula and sleep consultant who has supported families for many years, I see this confusion all the time. Babies suddenly waking more often at night, feeding differently, or becoming fussier than usual. These changes are often connected to developmental leaps, shifts in feeding needs, or the way a baby’s sleep cycles are maturing. In this episode, I break...
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What You ACTUALLY Need in the First 30 Days With Baby
Dear Doula
In this episode of Dear Doula, I’m sharing what I actually recommend parents have ready for the first days home with a newborn. As a postpartum doula and lactation consultant who has supported families for nearly two decades, I know how overwhelming those early days can feel. There are endless product lists, conflicting advice, and so much pressure to get everything right. The truth is that you do not need as much as you think. What you need most is support, rest, and a few thoughtfully chosen essentials. We talk about feeding, diapering, sleep, postpartum recovery, and the small...
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The Biggest Sleep Myths Parents Are Still Being Sold (and What Actually Helps)
Dear Doula
As a doula and newborn care specialist for over 20 years, I can tell you this with certainty : Parents are drowning in misinformation about sleep. From “sleep regressions” to teething, dream feeds, early rising, and even sleep supplements - there are so many myths circulating that it’s no wonder parents feel confused and exhausted. In this episode, I’m breaking down the most common newborn sleep myths and giving you something far more powerful than trendy advice: Clarity. Because newborn sleep varies widely, and while every baby is different, sleep is not random.It can absolutely...
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Raising Children in 2026: The Emotional Load of Parenting, Intentional Living, and Putting Yourself Back on the List
Dear Doula
Welcome to Season 4 of Dear Doula. After an intentional break, I’m back to talk about the emotional load of parenting and how the way we frame it shapes our experience. Modern parenting is often painted as exhausting and miserable, and I think it’s worth questioning what that mindset does to us and our families. In this episode, I share why 2025 felt overwhelming for me and what I’m choosing to do differently in 2026—being more intentional, putting myself back on my own list, and focusing on connection over survival. Resources: • Follow me on Instagram: • Follow the podcast:...
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Intimacy After Childbirth: How to Get Your Groove Back with Kiana Reeves
Dear Doula
TW: This episode contains adult content of a sexual nature As a doula, I've had countless conversations with new parents navigating the complexities of intimacy after childbirth. Whether it’s regaining libido, feeling physically or emotionally more comfortable having sex, or adjusting to the significant hormonal shifts postpartum, there's a lot tied into it. This week, I’m joined by one of the best people in the business to help me unpack these issues: somatic sex educator Kiana Reeves. Our conversation highlights the importance of patience, understanding, and open...
info_outlineIn this episode, I sit down with birth doula and postpartum trainer Kaitlyn Wozniak to talk about postpartum recovery in a whole new way.
Together, we unpack common myths and outdated expectations, like the “snap back” culture, and explore why postpartum should be treated as essential rehab, not just traditional exercise. We talk about shifting the focus from looks to real healing and functional strength.
We cover everything from breathing techniques and pelvic floor health to the value of individualized care over one-size-fits-all advice. The conversation also dives into the emotional side of recovery, identity, autonomy, and how mental health and community support are part of the process.
If you’re a new or expecting mom, or someone supporting women through postpartum, this episode is full of practical tips and honest insights. Tune in to learn how to make postpartum your strongest season.
If you want personalized support, you can learn more about my services here:
https://www.thecradlecompany.com
Connect with Me
• Follow me on Instagram: @brandij_ordan_official
• Podcast Instagram: @deardoulapodcast
• Questions or topic ideas: brandi@deardoulapodcast.com
Key Takeaways
- Individualized postpartum recovery approaches
- Pelvic floor health and misinformation
- Diaphragmatic breathing for core stability
- Rehab versus traditional exercise postpartum
- The emotional impact of postpartum changes
- Body image, autonomy, and societal pressures
- Building a supportive postpartum "village"
Timestamps
00:00 The Evolution of Postpartum Care
02:06 Caitlin's Journey into Birth and Postpartum Training
04:00 Debunking Fear-Based Practices in Postpartum Care
06:10 Functional Movement and Preparation for Birth
09:05 Breathwork and Its Importance in Pregnancy
11:59 Understanding the Pelvic Floor
15:52 Postpartum Recovery: Timing and Approach
17:52 Challenging the Six-Week Rule
22:08 The Need for Individualized Care in Postpartum Recovery
24:19 The Importance of Self-Care in Postpartum Recovery
25:05 Rehabilitation vs. Exercise: A New Perspective
29:12 Body Positivity and the Pressure to Conform
33:39 Sisterhood and Healing in Women's Communities
41:52 Finding the Right Support for Postpartum Recovery