Expanded Mamas is a wellness podcast for busy moms who want practical health strategies that fit real motherhood. Each episode explores mental health, physical wellness, spiritual growth, and self-care tools designed for modern moms. If you want more energy, calm, and balance in motherhood, this show helps you feel healthier and more supported in everyday life. Perfect for moms navigating postpartum recovery, burnout, or the daily stress of motherhood.
Expand with Nicole
Claim This Podcastby Nicole Hope | Expanded Mamas
5.0(56 reviews)
97 episodes
Updated Weekly
Accepts GuestsHas Sponsors
59
Podcast Authority
BetaFairBased on show quality, social media presence, reviews, charts, and more
Quality90
Social0
YouTube0
Engagement71
Podcast Overview
Expanded Mamas is a wellness podcast for busy moms who want practical health strategies that fit real motherhood. Each episode explores mental health, physical wellness, spiritual growth, and self-care tools designed for modern moms. If you want more energy, calm, and balance in motherhood, this show helps you feel healthier and more supported in everyday life. Perfect for moms navigating postpartum recovery, burnout, or the daily stress of motherhood.
Language
🇺🇲
Publishing Since
7/12/2022
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59
Podcast Authority
BetaFairBased on show quality, social media presence, reviews, charts, and more
Quality90
Social0
YouTube0
Engagement71
8
Excellent Areas
2
Good Performance
9
Growth Opportunities
excellent
Episode Length
32 minutes
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good
Publishing Consistency
Every 12 days
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Recent Episodes
June 17, 2026
How to Not Lose Yourself in Motherhood: Boundaries, Identity & The Power of Saying No | Christine Gunderson
Host Nicole Hope interviews Christine Gunderson about reclaiming identity and setting boundaries to thrive in motherhood.
May 27, 2026
Biohacking the Soul: How to Optimize Your Body, Mind, and Spirit | Nahum Vizakis
Host Nicole Hope interviews Nahum Vizakis, a combat veteran and master healer, about optimizing body, mind, and spirit through radical self-responsibility and science.
March 11, 2026
#96: Understanding Parts Work (IFS): How to Heal Triggers, Set Boundaries, and Find Inner Calm | Craig Perra
<p>In this episode, we’re diving into <strong>Parts Work and Internal Family Systems (IFS)</strong>—a powerful therapeutic approach that helps you understand the different “parts” of your mind and why you react the way you do.</p><p>If you’ve ever felt like one part of you wants rest while another keeps pushing, or wondered why certain situations trigger strong emotional reactions, Parts Work offers a compassionate framework for self-understanding and healing.</p><p>Today's guest, <strong>Craig Perra</strong>, shares how Internal Family Systems therapy helps people reconnect with their core self, process betrayal or disconnection, and develop healthier emotional boundaries.</p><p>This conversation is especially helpful for moms who feel overwhelmed, disconnected from themselves, or stuck in cycles of stress and self-criticism.</p><p>You’ll walk away with practical insight into how Parts Work can help you regulate your nervous system, respond instead of react, and rebuild a stronger relationship with yourself.</p><ul><li><p>What Parts Work and Internal Family Systems (IFS) actually are</p></li><li><p>Why we all have different “parts” of our personality</p></li><li><p>How Parts Work helps explain triggers, emotional reactions, and inner conflict</p></li><li><p>Healing from betrayal, disconnection, and emotional overwhelm</p></li><li><p>How to set compassionate boundaries without shutting down</p></li><li><p>Why self-awareness is the key to reclaiming your identity and personal power</p></li></ul><p>This episode is for you if you:</p><ul><li><p>Feel emotionally overwhelmed or stretched thin</p></li><li><p>Notice yourself reacting in ways you wish you wouldn’t</p></li><li><p>Want tools for self-awareness and nervous system regulation</p></li><li><p>Are curious about Internal Family Systems therapy</p></li><li><p>Are a mom trying to reconnect with yourself while caring for everyone else</p></li></ul><p></p><p><strong>The Expanded Mamas Collective is a supportive space for moms who want to feel calmer, stronger, and more grounded—without burning out or doing it alone.</strong></p><p>Inside the collective, you’ll find:</p><ul><li><p>Breathwork, mindfulness, and movement practices designed for motherhood</p></li><li><p>Simple tools that integrate into daily life</p></li><li><p>A community of moms who get it</p></li><li><p>Support for your mental, emotional, and physical well-being</p></li></ul><p>👉 <strong>Learn more and join here:</strong> <a href="https://expand-wellness-coaching.com/the-expanded-mamas-collective-1853">Expanded Mamas Collective</a></p><p><strong>If this episode resonated with you:</strong></p><ul><li><p>Follow the podcast</p></li><li><p>Share with a mom who needs to hear this</p></li><li><p>Leave a review to help more moms find support</p></li></ul><p>You can also find me on Instagram at <a href="www.instagram.com/expandedmamas"><strong>@expandedmamas</strong></a> for daily wellness practices and healthy habits.</p><p><strong>Want to start regulating now? </strong>Here are three short guided breathwork sessions—morning, afternoon, and night—to reset your nervous system, improve digestion, and feel more calm in just a few minutes a day.<strong> Grab it here:</strong> <a href="https://expand-wellness-coaching.com/order">THE DAILY RESET</a></p><ul><li><p><strong>Purchase our evening journal to start a reflective wind down routine: </strong><a href="https://a.co/d/5Apu0fi"><strong>Expanded Evening Journal</strong></a></p><p><strong>Discount Codes for some of my favorites:</strong><a href="https://helloned.com/discount/EXPAND?ref=ZpGPmN6SJoAJjN"><strong></strong></a></p><p><strong></strong><a href="https://genuineessiac.com/Expand"><strong>Genuine Essiac</strong></a><strong>: </strong>Click the link for 10% off your order, or use code HOPE10</p><p><a href="https://www.regenalight.com/products/regenalight-wireless-led-light-therapy-mask?snowball=NICOLE52385"><strong>Regenalight</strong></a><strong>:</strong> Click the link for 10% off your order, or use code NICOLE52385</p><p>FREE 30 day <a href="https://www.expandwellnesscoaching.com/30-days">healthy habit reset </a></p><p><br></p></li></ul><p><br></p><p><br></p><p><br></p><p><br></p><p></p>
97 total episodes available with 3 transcripts
Recent guests on Expand with Nicole
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Christine Gunderson
Guest
Nahum Vizakis
Guest
Ashley Schwartz
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Frequently asked questions
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- What is Expand with Nicole?
- How often does this podcast release new episodes?
This podcast updates weekly.
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This podcast is available on 8 platforms including Apple Podcasts, Spotify, and more. You can also use the RSS feed directly.
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Yes, this podcast regularly features guests.
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