In this episode of If I Knew Then: Mom Edition, host Maria Moreno sits down with Dr. Sandra Fernandes, a mother, wife, physician, and certified life coach, to unpack the realities of modern motherhood: the pressure to “do it right,” emotional overload, breastfeeding expectations, and the deep need for self-care and mental rest.

Together, they share personal stories, professional insights, and practical takeaways on:

Relearning emotional regulation in motherhood

Why stress and overwhelm have become “normalized”

How expectations shape our guilt and identity as moms

Being present without burning yourself out

Protecting maternal mental health while raising humans

This conversation is a reminder that every child — and every mother — is different… and you are not failing just because it feels hard.

⏱ CHAPTERS

00:00 Introduction to Motherhood Stories

04:12 The Journey to Motherhood

12:07 Relearning Coping Mechanisms

20:53 Embracing the Unexpected in Parenting

23:38 Navigating Breastfeeding Expectations

27:22 The Pressure of Motherhood

31:30 Mental Health and Maternal Well-being

35:23 Finding Balance in Parenting

38:00 The Importance of Presence

47:57 Redefining Normal in Motherhood

👩‍💻 ABOUT THE GUEST — Dr. Sandra Fernandes

Email: sfernandes.coaching@gmail.com

IG/Threads/TikTok: @SandraFernandesMD

Website: http://www.sandrafernandes.com/

Dr. Sandra is a mother, wife, certified life coach, and family medicine physician. After witnessing how often women’s overwhelm and stress are dismissed as "normal," she launched a coaching practice helping women break free from chronic overwhelm and reclaim what she calls “time wealth,” the ability to spend their time and energy on what matters most.

🎙 ABOUT THE HOST — Maria Moreno

Certified pediatric sleep consultant, motherhood coach, educator & founder of Mindful Mother — helping moms reclaim rest, confidence, and calm without guilt.

Work With Me + Resources:

https://calendly.com/mindfulmother/freeconsultation

https://www.mindfulmother.biz/Sleep plans • eBooks • Coaching

IG: @mindfulmother_sleep · @tumago · @ifiknewthenpodcast

Facebook: Mindful Mother • TikTok: @mindfulmother_sleep

YouTube: If I Knew Then Podcast

Products & Partnerships:

Blankets — Tumago ▶ https://www.etsy.com/shop/Tumago

Pacifier — Soothe Beginnings: https://soothebeginnings.com/products/soothe-beginnings-pacifier-starter-kit?sca_ref=8172596.eF2ZuRFJfE&sca_source=M.M.SOOTHE

Savings — Sofi: https://www.sofi.com/invite/money?gcp=58790401-992a-4904-b797-84a2c3fc1835&isAliasGcp=false

Budgeting- Monarch: https://www.monarchmoney.com/referral/3rgiubpwo8?r_source=share

🎧 Available on: Spotify · Apple Podcasts · Amazon Music · iHeartRadio · Goodpods

If this episode gave you a new perspective, don’t forget to like, subscribe & share it with a mom who needs to hear this.

⚠ Disclaimer: This conversation is for support and education only, not medical advice. Always consult a licensed professional for personal guidance.

👩‍💻 About the Guest:
Julia Jerg is a mother, digital nomad, and advocate for mindful living. She has embraced a lifestyle of relocation and minimalism, moving from Germany to Thailand and then Bali, while learning the art of listening to her intuition, involving her children in decisions, and finding freedom in simplicity. Her journey is a testament to personal growth, embracing change, and discovering lessons in everyday motherhood.

https://www.juliajerg.com/magnetise-massesFor your audience: Code MMfriend it will be free!

https://www.instagram.com/sovereignmamas/https://www.threads.com/@sovereignmamashttps://www.youtube.com/@SovereignMamashttps://www.facebook.com/groups/sovereignmamas

👩‍💻 About the Host:
Hosted by Maria Moreno, certified pediatric sleep consultant, coach, educator, and founder of Mindful Mother. I help moms reclaim rest, confidence, and calm, without guilt. From sleep plans and eBooks to coaching and community, my mission is to support the entire journey of motherhood, from newborns to the preschool years and beyond.

🌐 Work with me + Resources: Sleep training & parenting support

📲 Stay Connected:
Instagram: ⁠@mindfulmother_sleepInstagram: ⁠@tumagoInstagram: ⁠@ifiknewthenpodcastFacebook: Mindful MotherTikTok: @mindfulmother_sleepYouTube: If I Knew Then Podcast

🛒 Products & Partnerships:
Blankets: ⁠⁠⁠https://www.etsy.com/shop/TumagoPacifier: ⁠⁠Soothebeginnings
Savings & Investing: ⁠⁠Sofi
Budgeting: ⁠⁠Monarch

🎧 Listen on All Podcast Platforms:
SpotifyApple PodcastsAmazon MusiciHeartRadioGoodpods

💡 Episode Highlights:

• Julia’s journey from Germany to becoming a digital nomad in Bali

• The importance of listening to your intuition in life-changing decisions

• Mindful parenting and involving children in transitions

• Letting go of material possessions and embracing minimalism

• Lessons from children that teach presence and gratitude

• Taking small steps toward big personal and professional growth

Thank you for tuning in! If this episode gave you a fresh perspective, don’t forget to like, subscribe, and share it with a parent who needs to hear this.

⚠️ Disclaimer: This podcast shares personal experiences and insights for educational and supportive purposes only. It is not a substitute for professional medical advice, therapy, or counseling. Always consult with your pediatrician or healthcare provider for guidance specific to your child’s needs.

Being a mom can come with unexpected challenges, especially when navigating health issues that impact fertility and well-being. In Episode 12 of If I Knew Then: Mom Edition, Lizzie joins me to share her personal journey through infertility, endometriosis, and the transformative experience of motherhood. We dive into the importance of understanding women’s health, the impact of diet and lifestyle on fertility, and why listening to your body is essential for healing and growth. Lizzie also discusses rediscovering identity as a mother and the power of self-care in reclaiming confidence and balance.

✨ What you’ll learn in this episode:

• How endometriosis can affect fertility and why it’s often misunderstood

• The role of diet and lifestyle changes in supporting reproductive health

• Why tuning into your body is crucial for healing and holistic health

• Practical insights for rediscovering your identity through motherhood

• The importance of self-care without guilt, even amidst busy motherhood

• How to embrace growth, change, and evolving priorities as a parent

Whether you’re facing infertility, navigating health challenges, or simply seeking guidance on balancing motherhood and self-care, this episode provides real stories, actionable insights, and encouragement to embrace your journey fully.

–––
👩‍💻 About the Guest:
Lizzie is a passionate advocate for women’s health and holistic wellness, sharing her story to help other mothers navigate fertility, self-care, and identity transformation.

https://www.facebook.com/lizzie.ostlerhttps://www.facebook.com/willowaitwellnesshttps://www.instagram.com/willowaitwellness👩‍💻 About the Host: Hosted by Maria Moreno, certified pediatric sleep consultant, coach, educator, and founder of Mindful Mother. I help moms reclaim rest, confidence, and calm, without guilt. From sleep plans and eBooks to coaching and community, my mission is to support the entire journey of motherhood, from newborns to the preschool years and beyond.

🌐 Work with me + Resources:➤ ⁠⁠Sleep training & parenting support⁠⁠

📲 Stay Connected:Instagram: ⁠@mindfulmother_sleepInstagram: ⁠@tumagoInstagram: ⁠@ifiknewthenpodcastFacebook: Mindful MotherTikTok: @mindfulmother_sleepYouTube: If I Knew Then Podcast

🛒 Products & Partnerships:

Blankets: ⁠⁠⁠https://www.etsy.com/shop/Tumago⁠⁠

Pacifier: ⁠⁠Soothebeginnings⁠⁠

Savings & Investing: ⁠⁠Sofi⁠⁠

Budgeting: ⁠⁠Monarch⁠⁠

🎧 Listen on All Podcast Platforms:

Spotify

Apple

Podcasts

Amazon Music

iHeartRadio

Goodpods

Thank you for tuning in! If this episode gave you a fresh perspective, don’t forget to like, subscribe, and share it with a parent who needs to hear this.

⚠️ Disclaimer: This podcast shares personal experiences and insights for educational and supportive purposes only. It is not a substitute for professional medical advice, therapy, or counseling. Always consult with your pediatrician or healthcare provider for guidance specific to your child’s needs.