In this episode of The MumPoster Podcast, Dr Natasha Wallace is joined by Carolina Gonzalez, a mindfulness teacher and self-trust coach, for a grounding conversation about mindfulness in real life - especially for parents carrying a heavy mental and emotional load.

Together, they explore what mindfulness actually looks like outside of meditation cushions and quiet rooms, and how small, intentional pauses can help regulate the nervous system, improve communication, and deepen connection with both ourselves and our children. Carolina shares simple, accessible grounding practices that can be woven into busy days without becoming another thing to "do right".

This episode also looks at the role of mindful listening, emotional regulation, and boundaries, and why self-compassion is a vital part of parenting and personal growth. It's a gentle reminder that meaningful change doesn't require huge shifts, just a willingness to slow down and notice what's happening within you.

🔑 Key Takeaways

• Mindfulness is about presence, not perfection

• Grounding techniques can help calm the nervous system in everyday moments

• Pausing before responding can transform communication

• Listening to understand fosters deeper connection

• Mindfulness can fit into busy lives without adding pressure

• Boundaries are a key part of self-care

• Self-compassion supports emotional regulation

• Small changes can create meaningful shifts in wellbeing

• Mindfulness helps reconnect us with ourselves

• Intentional pauses can strengthen relationships

💛 Free Support for Overwhelmed Working Mums
If life feels full and your nervous system rarely gets a break, download my free guide:
👉 The 12-Minute Reset Every Working Mum Needs
Discover simple nervous system resets you can use anytime overwhelm hits.

Ready to create lasting calm and balance?
Join The Thrive Circle — my supportive community for working mums who want to feel grounded, confident, and more like themselves again.

🌿 Connect with Dr Natasha Wallace
Instagram: @drtasha_psychologist
Website: www.drnatashawallace.co.uk
Email: support@drnatashawallace.co.uk

✨ Connect with Guest: Carolina Gonzalez
Website: www.carolinagonzalezmindfulness.com

E-mail: carolina@carolinagonzalezmindfulness.com
Instagram: https://www.instagram.com/carolinagonzalez

🕒 Chapters

00:46 — Introduction to Mindfulness and Self-Trust
03:56 — What Mindfulness Really Is
06:54 — Grounding Techniques for Busy Lives
09:39 — Mindfulness in Parenting and Communication
12:45 — The Power of the Pause
15:52 — Communicating with Children Mindfully
18:53 — Mindfulness in Adult Relationships
21:49 — Boundaries and Self-Care
24:52 — Reconnecting with Yourself
27:31 — Final Reflections

In this episode of The MumPoster Podcast, Dr Natasha Wallace is joined by Emma Goff, a certified fertility awareness educator and miscarriage doula, for an eye-opening conversation about menstrual cycles, fertility awareness, and hormonal health.

Together, they explore why so many women grow up without truly understanding their cycles, how hormonal birth control can mask underlying issues rather than regulate them, and why cycle awareness is about far more than fertility alone. Emma shares her deep knowledge of how stress, lifestyle, nutrition, and life stages can impact menstrual health, and why learning to listen to your cycle is a powerful form of self-care.

This conversation also looks at the importance of open, honest communication with children about puberty and menstruation. Natasha and Emma discuss how early education can reduce shame, foster body trust, and help both girls and boys grow up with a healthier, more informed relationship to women's bodies.

This episode is a compassionate invitation to reconnect with your body, question what you've been taught about menstrual health, and feel empowered to make informed decisions - for yourself and the next generation.

💛 Free Support for Overwhelmed Working Mums

If you're constantly juggling work, family, and the never-ending to-do list, download my free guide:

👉 The 12-Minute Reset Every Working Mum Needs

Ready to create lasting calm and balance?
Join The Thrive Circle - my supportive community for working mums who want to feel grounded, confident, and in control again.

🌿 Connect with Dr. Natasha Wallace

Instagram: @drtasha_psychologist
Website: www.drnatashawallace.co.uk
Email: support@drnatashawallace.co.uk

✨ Connect with Guest: Emma Goff

Website: https://emmamma.com
Email: info@emmamma.com
Instagram: @cyclicaldoula

🔑 Key Takeaways

• Understanding your menstrual cycle is a vital part of overall health.

• Hormonal birth control may mask symptoms rather than regulate cycles.

• Stress can significantly disrupt menstrual cycles and hormonal balance.

• Education about cycles and puberty should start early with children.

• Open conversations about menstruation help reduce shame and stigma.

• Recognising cycle-related symptoms can support better health outcomes.

• Nutrition plays a key role in menstrual and hormonal health.

• Teaching boys about menstruation fosters empathy and understanding.

• Menstrual cycles change across different life stages.

• It's never too late to learn, reconnect, or educate yourself and others.

🕒 Podcast Chapters:

00:46 — Understanding Fertility Awareness and Cycle Tracking

03:47 — Navigating Menstrual Changes Through Life

06:48 — The Impact of Hormonal Birth Control

09:50 — Talking to Children About Menstruation

12:49 — Recognising Signs of Hormonal Imbalance

15:47 — The Effects of Stress on Menstrual Cycles

27:01 — Understanding Stress and Hormones

29:07 — The Menstrual Cycle and Conception

34:31 — Empowerment Through Knowledge of Cycles

37:51 — Communication and Relationships

40:37 — Changing the Narrative for Future Generations

41:20 — Puberty and Early Signs in Girls

In this episode Dr Natasha Wallace is joined by Liz Melville, an experienced business coach and breathwork coach, to explore how breathwork can support women who are overwhelmed, anxious, and carrying a heavy mental load. Liz shares why breathwork isn't "just breathe", how many of us breathe dysfunctionally without realising, and the simple shifts that can help regulate the nervous system in everyday life. Together, they discuss practical breath tools for stress, sleep, and decision-making, and why small, accessible practices can make a powerful difference, whether you're running a business, working a 9–5, or navigating family life.

• What breathwork actually is (and why it's not "just breathe")

• How breathing patterns affect the nervous system, stress, and wellbeing

• Simple breathing principles: nose breathing, belly breathing, and slowing the breath

• "Email apnea" and why everyday stress triggers fight-or-flight

• A practical breath tool for calming overwhelm in real time

• A helpful breathing technique for getting back to sleep after waking at night

• Why working with a trauma-informed breathwork practitioner matters

• How breathwork can build resilience and reduce the risk of burnout over time

• Liz's message to her younger self about judgement, bullying, and self-acceptance
  
  

💛 Free Support for Overwhelmed Working Mums

If you're constantly juggling work, family, and the never-ending to-do list, download my free guide:
👉 The 12-Minute Reset Every Working Mum Needs
Discover simple nervous system resets you can use anytime overwhelm hits.

Ready to create lasting calm and balance?
Join The Thrive Circle - my supportive community for working mums who want to feel grounded, confident, and in control again.

Instagram: @drtasha_psychologist
Website: www.drnatashawallace.co.uk
Email: support@drnatashawallace.co.uk

✨ Connect with Guest: Liz Melville

Website: https://lizmelville.com
Email: liz@lizmelville.com
Instagram: https://instagram.com/the_lizmelville

In this episode of The Mum Poster Syndrome Podcast, Dr Natasha Wallace is joined by Marlene Anderson, a women's health and mindset coach, for an honest conversation about the identity shifts, body changes, and emotional challenges that come with motherhood.

Marlene shares her personal journey from being a high-level athlete to navigating pregnancy, postpartum, and the realities of becoming a mum. Together, Natasha and Marlene unpack the unrealistic expectations placed on mothers, particularly around "bouncing back," fitness, and body image — and how social media often amplifies these pressures.

This episode explores why redefining health and fitness after motherhood is essential, the role of self-care and emotional release in supporting mental health, and why unlearning harmful narratives around productivity, perfection, and appearance is a crucial part of personal growth. It's a compassionate, empowering conversation for any mum learning how to reconnect with herself in this new chapter of life.

💛 Free Support for Overwhelmed Working Mums

If you're constantly juggling work, family, and the never-ending to-do list, download my free guide:
👉 The 12-Minute Reset Every Working Mum Needs
Discover simple nervous system resets you can use anytime overwhelm hits.

Ready to create lasting calm and balance?
Join The Thrive Circle - my supportive community for working mums who want to feel grounded, confident, and in control again.

Instagram: @drtasha_psychologist
Website: www.drnatashawallace.co.uk
Email: support@drnatashawallace.co.uk

Website: https://the-mighty-moms.mn.co/
Email: andersson.marlene.a@proton.me
Instagram: https://www.instagram.com/mightymomscommunity

🔑 Key Takeaways

• Motherhood often brings a profound identity shift, which can feel disorientating and challenging.

• Unrealistic societal and social-media expectations add pressure for mums.

• Self-care is not selfish — it models healthy behaviour for children.

• Strength training supports long-term physical and mental health for women.

• Emotional release is an important part of wellbeing and stress regulation.

• Mothers deserve to prioritise their own health and needs.

• It's never too late to pivot or redefine what health looks like for you.

• Letting go of perfection creates more sustainable wellbeing.

• Kindness and self-compassion are essential during motherhood.

• What matters most is finding what works for you, not what looks good externally.
  

🕒 Chapters

00:46 — Motherhood and Identity
03:50 — The Journey of Transformation
06:52 — Navigating Postpartum Changes
09:51 — Societal Expectations and Pressure
12:32 — Breaking the Cycle of Diet Culture
15:25 — The Role of Self-Care in Motherhood
18:20 — Redefining Health and Wellness
21:12 — Embracing the New You
24:27 — Finding Balance in Motherhood
27:38 — Mindset Shifts and Growth
31:42 — Navigating the Chaos of Motherhood
35:48 — Identity Shift: From Athlete to Mother
40:51 — Redefining Fitness Goals as a Mum
46:08 — Emotional Release and Mental Health
50:54 — Parenting Ourselves with Self-Compassion

In this episode of The Mum Poster Syndrome Podcast, Dr Natasha Wallace is joined by Kanika Vasudeva, an energy expansion coach who supports high-functioning women and mothers to create income, visibility, and impact without burning out.

Together, they explore what it really means to live and work from energetic alignment, and why so many women feel disconnected from success, money, and visibility despite doing "all the right things." Kanika shares her deeply personal journey of transformation following loss, and how this became a catalyst for profound self-discovery, boundary setting, and authenticity.

This conversation unpacks how societal conditioning shapes women's beliefs about success, self-worth, and money, and why reconnecting with your energy, values, and truth is essential for sustainable growth. Natasha and Kanika also discuss the link between energy work and abundance, the importance of examining money shame, and how visibility can become an act of self-expression rather than pressure or performance.

This episode is a powerful invitation for women to stop pushing, start aligning, and build lives and businesses that feel expansive rather than exhausting.

💛 Free Support for Overwhelmed Working Mums

If you're constantly juggling work, family, and the never-ending to-do list, download my free guide:
👉 The 12-Minute Reset Every Working Mum Needs
Discover simple nervous system resets you can use anytime overwhelm hits.

Ready to create lasting calm and balance?
Join The Thrive Circle - my supportive community for working mums who want to feel grounded, confident, and in control again.

Instagram: @drtasha_psychologist
Website: www.drnatashawallace.co.uk
Email: support@drnatashawallace.co.uk

Website: https://artoflifecenter.com
Email: kanika@artoflifecenter.com
Instagram: https://www.instagram.com/kanikaenergycoach

🔑 Key Takeaways

• Kanika supports women to rebalance themselves through energy alignment.

• Operating from alignment allows creativity and abundance to flow more naturally.

• Success often feels misaligned due to societal and cultural conditioning.

• Women are conditioned to prioritise others over themselves, leading to burnout.

• Personal transformation often begins with clear boundaries.

• Loss can act as a catalyst for deep growth and self-discovery.

• Visibility is essential for authentic self-expression, not just business growth.

• Energy work can expand capacity for joy, creativity, and abundance.

• Unpacking money beliefs and shame is key to women's empowerment.

• Investing in yourself creates a ripple effect across life and work.

00:46 — Introduction to Energy Expansion Coaching
03:53 — Finding Aligned Action as a Woman
06:53 — Success, Conditioning & Soul Alignment
09:40 — Authenticity and Self-Discovery
12:31 — Loss as a Catalyst for Transformation
15:47 — Growth, Visibility & Reframing Beliefs
18:15 — Understanding Energy Work
21:22 — Visibility as Self-Expression
29:22 — Boundaries, Saying No & Alignment
36:13 — Money Beliefs, Shame & Empowerment
49:10 — Messages of Love, Worth & Acceptance

In this episode of The Mum Poster Syndrome Podcast, Dr Natasha Wallace challenges the idea that working mums should be striving for "balance", and explains why this pursuit so often leads to burnout, guilt, and feelings of inadequacy.

Natasha explores how the pressure to be perfectly balanced across work, motherhood, relationships, and self-care is unrealistic and emotionally draining. Instead, she introduces a more sustainable and compassionate alternative: freedom over balance, and progress over perfection.

Through practical examples and reflective questions, Natasha shares how managing your energy, rather than your time, can help you feel calmer, more in control, and more aligned with what truly matters in your life. This episode encourages working mums to embrace flexibility, self-compassion, and small intentional changes, without trying to do everything at once.

💛 Free Support for Overwhelmed Working Mums
If you're feeling constantly on edge or emotionally drained, download my free guide:

👉 The 12-Minute Reset Every Working Mum Needs
Learn practical nervous system resets to help you calm your mind and body when life feels too much.
Want ongoing support and tools to find balance?
Join The Thrive Circle, a supportive community for working mums ready to find calm, connection, and confidence again.

🌿 Connect with Dr. Natasha Wallace
Instagram: @drtasha_psychologist
Website: www.drnatashawallace.co.uk
Email: support@drnatashawallace.co.uk

In this episode Dr Natasha Wallace is joined by Ralu Atomei for an honest conversation about why so many working mums feel like they're failing, both at work and at home.

Together, they explore how imposter syndrome, societal expectations, and deeply ingrained beliefs about job security and success shape women's experiences in employment, entrepreneurship, and motherhood. Ralu shares insights from her work supporting women in business, while Natasha brings a psychological lens to how an "employee mindset" can intensify fear, self-doubt, and pressure, particularly when women are juggling parenting responsibilities.

They also discuss the low representation of women in leadership and business, and how systemic barriers often get internalised as personal failure. This conversation invites working mums to question who current definitions of success are designed for, and what it might look like to redefine success in a way that supports both mental health and family life.

If you're feeling constantly on edge or emotionally drained, download my free guide:
👉 The 12-Minute Reset Every Working Mum Needs
Learn practical nervous system resets to help you calm your mind and body when life feels too much.

Want ongoing support and tools to find balance?
Join The Thrive Circle — a supportive community for working mums ready to find calm, connection, and confidence again.

Instagram: @drtasha_psychologist
Website: www.drnatashawallace.co.uk
Email: support@drnatashawallace.co.uk

Website: https://rebelhealing.net
Email: ralu@mentalwellbeingcompany.com
Instagram: @rebelhealing

For many women, becoming a mother during the pandemic wasn't the experience they expected — it was one of isolation, grief, and survival.

In this deeply moving episode, Dr. Natasha Wallace speaks with Lauren Van Dyne, creator of Momdemic Diaries, about the emotional rollercoaster of navigating motherhood in the midst of a global crisis. Lauren shares her raw and powerful story of postpartum depression, therapy, and rediscovering herself through one of the hardest years of her life.

Together, they explore:

• The impact of isolation on new mothers' mental health

• The grief of losing the "ideal" birth and postpartum experience

• How therapy and self-reflection can support healing and resilience

• The importance of open conversations about maternal mental health

• Why every mother's experience is valid — and deserves to be heard

This honest conversation reminds every mum that resilience isn't about doing it all — it's about allowing yourself to be supported, seen, and human.

💛 Free Support for Overwhelmed Working Mums

If you're feeling constantly on edge or emotionally drained, download my free guide:
👉 The 12-Minute Reset Every Working Mum Needs
Learn practical nervous system resets to help you calm your mind and body when life feels too much.

Want ongoing support and tools to find balance?
Join The Thrive Circle — a supportive community for working mums ready to find calm, connection, and confidence again.

🌿 Connect with Dr. Natasha Wallace

Instagram: @drtasha_psychologist
Website: www.drnatashawallace.co.uk
Email: support@drnatashawallace.co.uk

✨ Connect with Guest: Lauren Van Dyne

Podcast: Momdemic Diaries on Spotify
Email: momdemic.diaries@gmail.com
Instagram: @momdemic_diaries