Have you been scrolling past everyone’s overseas holiday photos and feeling that quiet pang of “we can’t afford that right now”?

And even if a local getaway sounds doable, you might be thinking about the packing, the nap timing, the feeding stuff, the toddler meltdowns, and wondering if it’s even worth the effort.

In this episode, Dr Renee White shares practical, mum-tested tips for planning a staycation that actually feels like a break. Not perfect. Not Instagrammable. Just genuinely restorative.

Renee walks you through what to pack, what to skip, simple hotel hacks that make life easier, and one money-saving tip that could save your family hundreds on accommodation. Because sometimes the reset you need isn’t a week overseas. It’s a couple of nights close to home where someone else makes the bed and you don’t have to do the dishes.

You’ll hear about:

1. A simple membership tip that can save hundreds of dollars on accommodation
2. Renee’s essential packing list for travelling with babies and toddlers (and what you can leave behind)
3. Easy hotel hacks to make sleep, feeding, and settling smoother
4. How to plan your days around naps without feeling stuck in the room
5. The mindset shift that helps staycations feel enjoyable in this season of motherhood

If you’ve been craving a break but feeling like holidays are off the table, this episode will meet you right where you are. You don’t need to go far to feel the benefit. You just need a change of scenery, fewer jobs on your plate, and permission to keep it simple.

Resources & Links

📲 Connect with Renee on Instagram: @fillyourcup_

🌐 Learn more about Dr Renee White and explore Fill Your Cup Doula services

🍪 Treat yourself with our Chocolate + Goji lactation cookies

✨ This episode is proudly supported by Fill Your Cup, Australia’s first doula village.

If this episode helped, share it with a mum who needs a break but doesn’t want the chaos. And don’t forget to hit subscribe so you never miss an episode of The Science of Motherhood. 💛

Disclaimer

The information on this podcast presented by Fill Your Cup is not a substitute for independent professional advice. Nothing contained in this episode is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.

Have you ever felt like your baby knows what you’re feeling before you even say a word?

Maybe you’ve noticed them light up when you’re feeling calm and happy — or pull away a little when you’re flat or overwhelmed. These little moments often feel invisible, but they’re doing more than we think.

In this episode, Dr Renee White explores new research on how a mother’s brain and her baby’s brain can literally sync up during moments of connection. Using a tool called dual EEG, researchers were able to capture real-time brain activity between mums and babies, showing that our emotional tone can directly influence how our brains work together.

This isn’t about being “on” all the time. It’s about understanding why the moments where you feel most present with your baby matter so much.

You’ll hear about:

• What brain-to-brain connection looks like between mum and baby
• Why emotional tone plays a big role in learning and development
• The science behind eye contact, cooing and everyday connection
• How maternal wellbeing supports brain synchrony
• Why it's not about perfection, but presence

What matters most is remembering that even on the tough days, your presence is powerful. You don’t have to perform. You don’t need to do more. You’re doing enough, and it’s making a difference.

Resources & Links

📲 Connect with Renee on Instagram: @fillyourcup_

🌐 Learn more about Dr Renee White and explore Fill Your Cup Doula services

🍪 Treat yourself with our Chocolate + Goji lactation cookies

If you found this episode helpful, share it with a friend or tag @fillyourcup_ on Instagram. And don’t forget to follow The Science of Motherhood so you never miss an episode.

Disclaimer:

The information on this podcast presented by Fill Your Cup is not a substitute for independent professional advice. Nothing contained in this episode is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.

Motherhood changes the way you see yourself, your work and what you’re capable of. And when everything feels unfamiliar, it can be hard to recognise the opportunities that come with those changes.

In this week’s episode of The Science of Motherhood, Dr Renee White chats with Renee Barnes, People and Culture professional and Director of The People Paradox. After navigating her own identity shift in motherhood, Renee created The FOUND Program, supporting parents to feel more confident, capable and empowered in both work and home life.

Together, they explore what happens to your identity, your strengths and your leadership when you become a parent, and how these shifts can open new possibilities you may not have noticed yet.

You’ll hear about:

• Why identity shifts feel so strong in early motherhood
• How sensitivity and hypervigilance can become leadership strengths
• What parents really need when returning to work
• How the emotional load builds and why it often goes unseen
• Simple ways to feel more grounded and confident in this new season

Motherhood doesn’t come with a map. If you’re feeling stretched, unsure or in transition, you’re not alone. This episode will help you understand what’s changing and how to move through it with more clarity and confidence.

Resources and Links

📲 Connect with Renee on Instagram: @fillyourcup_

🌐 Learn more about Dr Renee White and explore Fill Your Cup Doula services

🍪 Treat yourself with our Chocolate + Goji lactation cookies

🌐 Explore Renee Barnes’ work and The FOUND Program

📲 Connect with Renee Barnes on Instagram: @found_learningmotherhood

📲 The first 10 listeners to DM Renee Barnes will receive a 15% discount on stage 1 of the FOUND program. (Expires in 10 days 19 Dec 2025)

If this episode helped you feel supported, share it with another parent who might need it. And make sure you’re subscribed so you don’t miss the next episode of The Science of Motherhood.

This episode is proudly supported by Fill Your Cup, Australia’s first doula village.

Disclaimer:

The information on this podcast presented by Fill Your Cup is not a substitute for independent professional advice. Nothing contained in this episode is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.