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.

Being a mom comes with endless challenges and surprises, but what if the lessons we learn along the way could completely change the way we parent? In Episode 11 of If I Knew Then: Mom Edition, Stephanie Henderson joins me to share the unfiltered realities of motherhood—from pregnancy struggles and labor stories to the joys and challenges of raising two daughters.

Stephanie and I dive deep into candid stories about parenting, technology’s impact on children, and the small but meaningful moments that shape both kids and parents. We reflect on lessons we wish we had known earlier and explore how empathy, understanding, and communication can strengthen the bond with your children.

✨ What you’ll learn in this episode:

• The joys and challenges unique to raising two children

• Pregnancy experiences and labor stories from real moms

• How technology can influence kids’ behavior and development

• Why acknowledging and apologizing to children matters

• How different parenting styles impact children’s learning and growth

• The importance of father-daughter bonds

• Real, unfiltered stories that highlight the love, humor, and unpredictability of motherhood

Whether you’re a new parent navigating the early years or a seasoned mom reflecting on your journey, this episode offers relatable insights, laughter, and the reassurance that you’re not alone in the beautiful chaos of raising kids.

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👩‍💻 About the Guest:
Stephanie Henderson shares her candid experiences as a mother of two and offers honest reflections on the joys and challenges of parenthood.

👩‍💻 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 preschoolers and beyond.

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

📲 Stay Connected:
Instagram: ⁠@mindfulmother_sleep
Instagram: ⁠@tumago
Instagram: ⁠@ifiknewthenpodcast
Facebook: Mindful Mother
TikTok: @mindfulmother_sleep
YouTube: If I Knew Then Podcast

🛒 Products & Partnerships:
Blankets: ⁠https://www.etsy.com/shop/Tumago
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.

Being a mom comes with endless decisions, but what if some of the choices we make without knowing could actually put our babies at risk? In Episode 10 of If I Knew Then: Mom Edition, Lindsay from Soothe Beginnings joins me to talk about the unfiltered realities of parenting, baby preferences, and the critical but often-overlooked topic of pacifier safety.

She breaks down what parents really need to know about pacifiers: from materials and shapes to the surprising risks of popular brands, and how small changes can prevent hazards while also supporting healthy sleep and even SIDS prevention. Together, we share the lessons we wish we had known earlier and why awareness matters so much in motherhood.

✨ What you’ll learn in this episode:

• Why pacifier safety is about more than just brand or style

• The “Four S’s of Pacifiers” and what every parent should check for

• How pacifiers can actually help prevent SIDS when used correctly

• The truth about baby preferences and why not all babies want constant holding or rocking

• How understanding your child’s “love language” can strengthen your connection

• Why challenging myths and misinformation is key in modern parenting

Whether you’re a first-time parent overwhelmed by baby products or a seasoned mom looking for a refresher, this episode will leave you with practical tools, real motherhood stories, and the confidence to make safer, informed choices.

–––

👩‍💻 About the Guest:
Lindsay is the founder of Soothe Beginnings, a company dedicated to creating safe, thoughtfully designed pacifiers and products that prioritize baby wellness and parental peace of mind.

⁠⁠Soothebeginnings⁠⁠IG: Soothebeginnings

👩‍💻 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.

Being a single mom is challenging, but facing financial struggles on top of it can feel overwhelming. In Episode 8 of If I Knew Then: Mom Edition, Maria Moreno talks with Monica, a personal finance coach and author, about navigating single motherhood, divorce, and money challenges while building financial independence.

Monica shares her story of moving to North Carolina with no family support, the lessons she learned from her immigrant parents about money, and how creative budgeting, cooking, and teaching kids about finances can transform a family’s future.

What you’ll learn:

• How to overcome financial challenges as a single parent

• Money lessons from immigrant parents that stick for life

• Budgeting and cooking hacks to stretch your dollars

• Teaching kids about food, finances, and independence

• How a personal finance coach helps families thrive

• Tracking cash flow to avoid financial pitfalls

• Steps to achieve financial independence, no matter your starting point

Whether you’re a single mom, navigating financial challenges, or looking to teach your children about money, this episode will give you actionable strategies, encouragement, and hope for building financial independence.

–––
Where to connect with Monica:
Linkedin
⁠Website: Free 30-minute consultationhttps://www.grabyourslice.com/booking-calendar/initial-consultation

👩‍💻 About the Host:
Hosted by Maria Moreno, certified pediatric sleep consultant, life coach, educator, and founder of Mindful Mother. Maria empowers moms to reclaim rest, confidence, and calm without guilt through sleep plans, coaching, and community.

🌐 Work with me + Resources:
⁠➤ Sleep training & parenting support
📲 Stay Connected:
Instagram: ⁠@mindfulmother_sleep
Instagram: ⁠@tumago
Instagram: ⁠@ifiknewthenpodcast
Facebook: Mindful Mother
TikTok: @mindfulmother_sleep
YouTube: If I Knew Then Podcast

🛒 Products & Partnerships:
Blankets: ⁠Tumago Blankets (Etsy)
Pacifier: Soothebeginnings
Savings & Investing: Sofi
Budgeting: Monarch

🎧 Listen on All Podcast Platforms:
Spotify: If I Knew Then on Spotify
Apple Podcasts
Amazon Music
iHeartRadio
Goodpods

–––
Thank you for watching! If this episode helped you, please like, subscribe, and share it with a mom who needs to hear this message.

Disclaimer:
This podcast shares personal experiences and insights for educational and supportive purposes only. It is not a substitute for professional therapy, counseling, or legal advice.

Being a single mom is hard enough, but what happens when you’re also surrounded by toxic, narcissistic family relationships? In Episode 7 of If I Knew Then: Mom Edition, Catalina shares her brave journey of raising her son while navigating the emotional weight of narcissism, family toxicity, and the struggle to protect her peace.

She opens up about the pain of not being emotionally present during her son’s childhood, the regrets she carries, and the powerful reminder that it’s never too late to rebuild a relationship with your child.

✨ What you’ll learn in this episode:

• How narcissistic family members can damage motherhood and connection

• Why emotional presence matters as much as physical presence

• The courage it takes to walk away, even from family

• The myth that single moms aren’t “enough” or “lovable”

• Why your happiness and safety are the foundation of your child’s well-being

• Hope for rebuilding relationships, no matter the stage of life

💬 Quotes that will stay with you:
“I was there for my son, but at the same time, I couldn’t be there for him emotionally. Those years of his childhood will never come back.”
“You are allowed to leave, even if it’s your partner, your parents, or your family. You owe it to yourself and your child to feel safe and be happy.”

Whether you’re a single mom, navigating toxic family patterns, or simply need the reminder that you are allowed to choose peace, this episode will give you strength and hope.

–––

Where to contact Calatina:

• Facebook
• www.catalinapopoveniuc.com

👩‍💻 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

📲 Let’s Stay Connected:
Instagram: @mindfulmother_sleep
Instagram: @tumago
Instagram: @ifiknewthenpodcast
Facebook: Mindful Mother
TikTok: @mindfulmother_sleep
YouTube: If I Knew Then Podcast

🛒 Products & Partnerships:

• Blankets: Tumago Blankets

• Pacifier: Soothebeginnings

• Savings & Investing: Sofi

• Budgeting: Monarch

🎧 Listen on All Podcast Platforms:

• Spotify: If I Knew Then on Spotify

• Apple Podcasts: Listen on Apple

• Amazon Music: Listen on Amazon

• iHeartRadio: Listen on iHeart

• Goodpods: Find us on Goodpods

–––

Thank you for watching! If this episode helped you, please like, subscribe, and share it with a mom who needs to hear this message.

Disclaimer:
This podcast shares personal experiences and insights for educational and supportive purposes only. It is not a substitute for professional therapy, counseling, or legal advice. If you or your child is in immediate danger, please contact local authorities or emergency services right away. If you are navigating abuse, consider reaching out to a licensed therapist, domestic violence hotline, or support organization in your area. You are not alone, and support is available.