The Birth Lounge Podcast

First off, Have you gotten HeHe’s brand new low-tox registry guide? Be sure to snag it here:  https://www.thebirthlounge.com/registry

In this episode of The Birth Lounge Podcast, HeHe shares one of her biggest personal postpartum surprises after spending more than a decade supporting new mothers: she deeply regretted following the popular 5-5-5 rule after having her own baby.

The 5-5-5 rule encourages five days in bed, five days on the bed, and five days around the bed to prioritize rest and recovery in the early postpartum period. HeHe breaks down where this approach comes from, including cultural postpartum traditions around the world that center healing, nourishment, and community support. She also explains why those practices often exist within systems that provide far more hands-on help than many families receive in the United States.

HeHe shares how strict rest impacted her own recovery, including unexpected lower back and hip pain, difficulty feeling good in her body, and why staying too sedentary did not feel supportive for her healing process. She also talks about postpartum bleeding, mobility, and the difference between rest that restores versus rest that restricts.

Most importantly, this episode offers a more realistic and individualized approach to postpartum recovery. HeHe explains why healing should be body-led, flexible, and responsive to your unique needs, not based on rigid rules or one-size-fits-all expectations.

If you’re planning for postpartum or currently in the thick of recovery, this episode will help you think critically about what support, movement, and rest may actually look like for you.

Timestamps / Chapters:

00:00 A Big Postpartum Regret

01:03 Birth Lounge App Plug

05:21 Postpartum Expectations

07:49 What Is the 555 Rule

10:23 Where 555 Comes From

18:27 Why I Hated It

20:53 Registry Download Break

24:44 Bleeding and Healing Lessons

29:05 A Better Modified 555

34:12 Flexibility and Accepting Help

37:32 Wrap Up and Takeaways

39:13 Outro and Review Request

SOCIAL MEDIA:
Connect with HeHe on Instagram: https://www.instagram.com/tranquilitybyhehe/ 

 

BIRTH EDUCATION:
Learn how to stay in control of your birth and reduce the risk of unnecessary interventions in our Avoid a C-Section Webinar. HeHe breaks down the cascade of interventions, explains what’s really happening in the hospital, and shares practical strategies to protect your birth plan, advocate for yourself, and navigate labor with confidence. Perfect for anyone who wants a positive, informed hospital birth experience: https://www.thebirthlounge.com/csection

Feeling nervous about speaking up in labor? Our Scripts for Advocacy give you the exact words to handle the most common conversations that can make or break your birth experience. From declining unnecessary interventions to asking the right questions about procedures, these scripts empower you to stay in control, speak confidently, and protect your birth plan — even when the pressure is on. Think of it as your personal toolkit for advocating like a pro, so you can focus on your baby, not the stress: https://www.thebirthlounge.com/Scripts-for-Advocacy

And if you haven’t grabbed it yet…
Snag my free Pitocin Guide to understand the risks, benefits, and red flags your provider may not be telling you about, so you can make informed, powerful decisions in labor: https://www.thebirthlounge.com/pitocin

Join The Birth Lounge for judgment-free, evidence-based childbirth education from HeHe that shows you exactly how to navigate hospital policies, avoid unnecessary interventions, and have a trauma-free labor experience, all while feeling wildly supported every step of the way: https://www.thebirthlounge.com/

Want prep delivered straight to your phone?
Download The Birth Lounge App for bite-sized birth and postpartum tools you can use anytime, anywhere: https://www.thebirthlounge.com/app-download-page

This episode is brought to you by Cozy Earth, makers of luxuriously soft bamboo sheets, blankets, and sleep essentials. Because your rest matters, mamas. Cozy Earth makes it easier to get the cozy, breathable sleep your body (and your little one) deserve. Use code HEHE at https://cozyearth.com/ for 20% off your order and treat yourself to the sleep you’ve been dreaming of.

 

In this episode of The Birth Lounge Podcast, HeHe returns for her first newly recorded show since maternity leave and sits down with Dr. Brooke Weinstein to unpack what nervous system regulation really means for mothers. Dr. Brooke, a doctor of occupational therapy and neuroscience-based sensory and emotional regulation expert, explains why being “regulated” doesn’t mean calm all the time. Instead, it means having the awareness and tools to move through stress, recover more efficiently, and reduce the constant peaks and crashes so many parents experience.

They talk through why nervous system regulation has become such a buzzword online, how social media often oversimplifies healing, and why understanding your own sensory profile, triggers, and patterns matters more than quick-fix hacks. HeHe and Dr. Brooke also discuss postpartum overwhelm, identity shifts after baby, communication with partners, shame-free ways to respond to emotional meltdowns, and how both parents can experience dysregulation during the transition to parenthood.

Timestamps
00:00 Awareness Before Change
01:03 Nervous System Basics
05:46 What Regulation Means
11:44 Regulation Is Not Calm
17:14 Peaks, Valleys, and Resets
19:09 No Shame, Just Data
23:45 Reparenting Self Talk
29:47 Autopilot and Patterns
36:15 Quick Wins Postpartum
41:04 Brain-Body Awareness Tools
49:51 Pregnancy and Nervous System
58:31 Regulation vs Newborn Phase
01:01:10 Partner Support and Communication
01:12:02 Avoid Quick Fix Gimmicks
01:15:41 Closing Resources and Wrap Up

Guest Bio:
Dr. Brooke Weinstein is a leading expert in neuroscience-based sensory and emotional regulation, helping parents and high performers create healthier, more sustainable lives through practical, science-backed strategies. A doctor of occupational therapy and creator of the THRIVE Like a Parent podcast, Brooke is known for combining neuroscience expertise, humor, and honest conversations about burnout, healing, and modern parenthood. With more than one million followers and over half a million podcast downloads, she is trusted by families and Fortune 500 leaders alike.

Connect with Dr. Brooke:

https://drbrookeweinstein.com/

Instagram: @brookeweinst: https://www.instagram.com/brookeweinst/

Tik Tok: brookeweinstein: https://www.tiktok.com/@brookeweinstein

 Youtube: dr.brookeweinstein: https://www.youtube.com/channel/UC40kFZWuWeZ_-e2fFDTgzgw/videos

SOCIAL MEDIA:
Connect with HeHe on Instagram: https://www.instagram.com/tranquilitybyhehe/ 

BIRTH EDUCATION:
Learn how to stay in control of your birth and reduce the risk of unnecessary interventions in our Avoid a C-Section Webinar. HeHe breaks down the cascade of interventions, explains what’s really happening in the hospital, and shares practical strategies to protect your birth plan, advocate for yourself, and navigate labor with confidence. Perfect for anyone who wants a positive, informed hospital birth experience: https://www.thebirthlounge.com/csection

Feeling nervous about speaking up in labor? Our Scripts for Advocacy give you the exact words to handle the most common conversations that can make or break your birth experience. From declining unnecessary interventions to asking the right questions about procedures, these scripts empower you to stay in control, speak confidently, and protect your birth plan — even when the pressure is on. Think of it as your personal toolkit for advocating like a pro, so you can focus on your baby, not the stress: https://www.thebirthlounge.com/Scripts-for-Advocacy

And if you haven’t grabbed it yet…
Snag my free Pitocin Guide to understand the risks, benefits, and red flags your provider may not be telling you about, so you can make informed, powerful decisions in labor: https://www.thebirthlounge.com/pitocin

Join The Birth Lounge for judgment-free, evidence-based childbirth education from HeHe that shows you exactly how to navigate hospital policies, avoid unnecessary interventions, and have a trauma-free labor experience, all while feeling wildly supported every step of the way: https://www.thebirthlounge.com/

Want prep delivered straight to your phone?
Download The Birth Lounge App for bite-sized birth and postpartum tools you can use anytime, anywhere: https://www.thebirthlounge.com/app-download-page

This episode is brought to you by Cozy Earth. With Mother’s Day coming up, skip the flowers and ask for something you’ll actually use… their insanely soft bamboo sheets.

Right now, they’re running a limited-time buy one, get one free on sheet sets. Head to cozyearth.com and use code HEHEBOGO to grab yours.

In this episode of The Birth Lounge Podcast, HeHe breaks down one of the most common questions in labor: when do you actually leave for the hospital?

She shares what she’s seen over 10 years as a doula, from people arriving way too early at 1 cm to babies being born in cars, hallways, and yes… accidental home births. And why the standard 5-1-1 rule doesn’t work for everyone.

HeHe explains how timing your arrival should be based on you — your birth goals (unmedicated vs epidural), how far you are from the hospital, your contraction pattern, and your labor history.

She also gives more realistic guidelines based on distance, like shifting to 4-1-1 or even 3-1-1 if you live closer, and talks about how car rides can actually slow contractions (rude, honestly).

The biggest takeaway? This isn’t one-size-fits-all. Your intuition, your body, and your context matter.

⏱️ Timestamps
00:00 Too Early vs Too Late
05:16 When to Leave for the Hospital
08:29 Why 5-1-1 Doesn’t Work for Everyone
13:40 Listening to Your Body + Past Labors
15:16 Adjusting for Distance + Travel
17:54 Hospital Arrival + Final Tips

 

SOCIAL MEDIA:
Connect with HeHe on Instagram: https://www.instagram.com/tranquilitybyhehe/ 

BIRTH EDUCATION:
Learn how to stay in control of your birth and reduce the risk of unnecessary interventions in our Avoid a C-Section Webinar. HeHe breaks down the cascade of interventions, explains what’s really happening in the hospital, and shares practical strategies to protect your birth plan, advocate for yourself, and navigate labor with confidence. Perfect for anyone who wants a positive, informed hospital birth experience: https://www.thebirthlounge.com/csection

Feeling nervous about speaking up in labor? Our Scripts for Advocacy give you the exact words to handle the most common conversations that can make or break your birth experience. From declining unnecessary interventions to asking the right questions about procedures, these scripts empower you to stay in control, speak confidently, and protect your birth plan — even when the pressure is on. Think of it as your personal toolkit for advocating like a pro, so you can focus on your baby, not the stress: https://www.thebirthlounge.com/Scripts-for-Advocacy

And if you haven’t grabbed it yet…
Snag my free Pitocin Guide to understand the risks, benefits, and red flags your provider may not be telling you about, so you can make informed, powerful decisions in labor: https://www.thebirthlounge.com/pitocin

Join The Birth Lounge for judgment-free, evidence-based childbirth education from HeHe that shows you exactly how to navigate hospital policies, avoid unnecessary interventions, and have a trauma-free labor experience, all while feeling wildly supported every step of the way: https://www.thebirthlounge.com/

Want prep delivered straight to your phone?
Download The Birth Lounge App for bite-sized birth and postpartum tools you can use anytime, anywhere: https://www.thebirthlounge.com/app-download-page

This episode is brought to you by Cozy Earth. With Mother’s Day coming up, skip the flowers and ask for something you’ll actually use… their insanely soft bamboo sheets.

Right now, they’re running a limited-time buy one, get one free on sheet sets. Head to cozyearth.com and use code HEHEBOGO to grab yours.

In this episode of The Birth Lounge Podcast, HeHe sits down with Kristen to break down how to actually choose a breast pump and prepare for pumping… without the overwhelm.

They talk through when to order your pump (hint: don’t wait until baby is here), how insurance coverage works, and why you may need to advocate for yourself to get what you want.

Kristen explains the difference between primary and secondary pumps, and why wearable pumps aren’t always the best place to start if you’re trying to build and protect your milk supply. They also get into what actually matters when it comes to effectiveness, portability, and real-life use.

One of the biggest takeaways? Flange sizing. Most pumps come with sizes that don’t fit the majority of people, and that can seriously impact output and comfort. They walk through how to measure, test, and find your correct size without wasting money.

They also cover pump parts, when to replace them, how to clean everything safely (without overcomplicating it), and how to use your pump settings in a way that actually works with your body.

If pumping is part of your plan, this episode will help you feel way more prepared and way less confused walking into it.

Timestamps
00:00 Why Flange Size Matters
10:52 Do You Actually Need a Pump
19:22 Ordering Through Insurance
27:10 Primary vs Wearable Pumps
35:47 Flange Sizing + Fit
55:21 Pump Parts + Cleaning
01:09:06 Settings + Features
01:16:18 Insurance + Final Tips

Guest Bio:

Kristen is a Certified Lactation Counselor, CLC, and mother of 5 earthside. She has been pumping for 7+ years for her multiples and 3 singletons. Between her own experiences of both exclusively pumping, feeding at the breast and formal CLC training she is able to share a mix of real experiences, expectations and training based advice.

 

Kristen Krahl, CLC

bemybreastfriend.com

Instagram: @bemybreastfriend: https://www.instagram.com/bemybreastfriend

YouTube: https://youtube.com/@bemybreastfriend?si=oBmm2NxV1c1gztrU 

Pinterest: https://www.pinterest.com/bemybreastfriend/ 

 

https://aeroflowbreastpumps.com/blog/can-i-get-a-breast-pump-through-insurance#:~:text=Yes%2C%20and%20that's%20why%20we,support%2C%20counseling%2C%20and%20equipment.

 

https://aeroflowbreastpumps.com/blog/understanding-the-affordable-care-act

Understanding the ACA 




Get Kristen’s Be my breast friend’s road map to breastfeeding here: 

https://bemybreastfriend.com/products/breastfeeding-road-map

 

Snag Kristen’s pump comparison chart here: https://bemybreastfriend.com/products/pump-comparison-chart

 

SOCIAL MEDIA:
Connect with HeHe on Instagram: https://www.instagram.com/tranquilitybyhehe/ 

BIRTH EDUCATION:
Learn how to stay in control of your birth and reduce the risk of unnecessary interventions in our Avoid a C-Section Webinar. HeHe breaks down the cascade of interventions, explains what’s really happening in the hospital, and shares practical strategies to protect your birth plan, advocate for yourself, and navigate labor with confidence. Perfect for anyone who wants a positive, informed hospital birth experience: https://www.thebirthlounge.com/csection

Feeling nervous about speaking up in labor? Our Scripts for Advocacy give you the exact words to handle the most common conversations that can make or break your birth experience. From declining unnecessary interventions to asking the right questions about procedures, these scripts empower you to stay in control, speak confidently, and protect your birth plan — even when the pressure is on. Think of it as your personal toolkit for advocating like a pro, so you can focus on your baby, not the stress: https://www.thebirthlounge.com/Scripts-for-Advocacy

And if you haven’t grabbed it yet…
Snag my free Pitocin Guide to understand the risks, benefits, and red flags your provider may not be telling you about, so you can make informed, powerful decisions in labor: https://www.thebirthlounge.com/pitocin

Join The Birth Lounge for judgment-free, evidence-based childbirth education from HeHe that shows you exactly how to navigate hospital policies, avoid unnecessary interventions, and have a trauma-free labor experience, all while feeling wildly supported every step of the way: https://www.thebirthlounge.com/

Want prep delivered straight to your phone?
Download The Birth Lounge App for bite-sized birth and postpartum tools you can use anytime, anywhere: https://www.thebirthlounge.com/app-download-page

In this episode of The Birth Lounge Podcast, HeHe sits down with Brit Patos, founder of Infant Feeding Care, to clear up one of the biggest feeding myths out there: that all bottles are basically the same… they’re not.

They break down why bottle feeding is not one size fits all, and how things like nipple flow rate can make or break both feeding safety and your breastfeeding relationship. Brit explains that what people call “nipple confusion” is often actually flow confusion since bottles deliver milk instantly while breastfeeding requires a little more patience and coordination.

They also talk through how to introduce bottles without derailing breastfeeding, what to do if your baby starts refusing the breast, and why feeding before your baby is crying can make a huge difference.

This conversation gets into the details most people never hear, like how “slow flow” labels aren’t regulated (yes, really), why that matters, and what to look for instead, especially in higher-risk feeding situations.

If you’re navigating bottles, breastfeeding, or both, this episode will help you feel a whole lot more confident in what you’re choosing and why.

00:00 Reflexive Sucking Warning

01:17 Listener Email Advocacy Win

04:08 How to Use the App

06:22 Meet Brit Bottle Basics

10:55 Flow Confusion Explained

12:54 When to Introduce Bottles

16:14 Hunger Cues Before Crying

18:07 If Breastfeeding Is Struggling

20:37 Sponsor Just Ingredients

23:13 Nipple Flow Labels Exposed

29:23 Best Slow Flow Options

32:45 Hospital Disposable Nipple Risks

34:56 Special Feeding Needs Down Syndrome

37:26 Do Nipples Need to Match

39:41 Wrap Up Resources Goodbye

 

Guest Bio:

Britt Pados is a Neonatal Nurse Practitioner & Nurse Researcher AND founder of Infant Feeding Care.  Britt is a neonatal nurse practitioner with a clinical background in the neonatal intensive care unit (NICU). She has a PhD in Nursing focused on feeding in infants and has done research on flow rates from bottle nipples. She owns Infant Feeding Care where she provides breastfeeding and bottle-feeding support to infants in Massachusetts.

Follow along with Britt here: www.infantfeedingcare.com

SOCIAL MEDIA:
Connect with HeHe on Instagram: https://www.instagram.com/tranquilitybyhehe/ 

Connect with Britt on IG: https://www.instagram.com/infantfeedingcare/

 

BIRTH EDUCATION:
Learn how to stay in control of your birth and reduce the risk of unnecessary interventions in our Avoid a C-Section Webinar. HeHe breaks down the cascade of interventions, explains what’s really happening in the hospital, and shares practical strategies to protect your birth plan, advocate for yourself, and navigate labor with confidence. Perfect for anyone who wants a positive, informed hospital birth experience: https://www.thebirthlounge.com/csection

Feeling nervous about speaking up in labor? Our Scripts for Advocacy give you the exact words to handle the most common conversations that can make or break your birth experience. From declining unnecessary interventions to asking the right questions about procedures, these scripts empower you to stay in control, speak confidently, and protect your birth plan — even when the pressure is on. Think of it as your personal toolkit for advocating like a pro, so you can focus on your baby, not the stress: https://www.thebirthlounge.com/Scripts-for-Advocacy

And if you haven’t grabbed it yet…
Snag my free Pitocin Guide to understand the risks, benefits, and red flags your provider may not be telling you about, so you can make informed, powerful decisions in labor: https://www.thebirthlounge.com/pitocin

Join The Birth Lounge for judgment-free, evidence-based childbirth education from HeHe that shows you exactly how to navigate hospital policies, avoid unnecessary interventions, and have a trauma-free labor experience, all while feeling wildly supported every step of the way: https://www.thebirthlounge.com/

Want prep delivered straight to your phone?
Download The Birth Lounge App for bite-sized birth and postpartum tools you can use anytime, anywhere: https://www.thebirthlounge.com/app-download-page

LINKS MENTIONED:
Listen to the original episode here: https://podcast.thebirthlounge.com/e/ep-191-bottle-flow-rates-and-choosing-the-right-bottle-with-britt-pados/