Wild & Fierce | hormone health, functional nutrition, fitness, and motherhood|

Season 3 is here!After a year-long hiatus, Amber and Johanna reunite in person for the first time ever to share massive life updates, Johanna's raw and unfiltered home birth story, and a powerful conversation about motherhood, identity, and why "bounce back" culture needs to go.Rebuild Better, Don’t Bounce BackWe’re talking about what it really looks like to rebuild your life after becoming a mom—new cities, new careers, new friendships, and a completely new version of yourself.Johanna shares the wild, raw story of CeCe’s unmedicated home birth, from months of intense Braxton Hicks and pre-term labor scares to an unforgettable 40+1 labor filled with shaking, vomiting, surrender, and ultimately, roaring her baby into the world.We also talk about the realities of starting over as adults: leaving behind support systems, rebuilding community, navigating motherhood and work, and choosing the people you want around you.In this episode:Johanna’s transition into motherhood, life on her family’s orchard, and growing Wild MuseAmber’s move to Idaho and the challenge of rebuilding her villageBoth husbands leaving stable jobs and taking a leap of faithMaking friends and building community as an adultJohanna’s intense, primal home birth story and the arrival of CeCeThe powerful moment that helped Johanna stop resisting and surrender to birthWhy “bounce back” is the wrong goal after having kidsHow motherhood can make you more resilient, efficient, and intentionalPreparing your body and mind for home birthTrusting your body, your intuition, and the generations of women who came before youThe takeaway: You’re not meant to bounce back to who you were. You’re meant to rebuild better, into someone stronger, braver, and more fully yourself*All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider. Contact us: hello@wildandfierce.comJohanna:IG: @‌wildmusewellnessWebsite: www.wildmusewellness.comBook a consult with Wild Muse: Book A ConsultAmber:IG: @‌fierce.not.fragileWebsite: Fierce, Not FragileCoaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227DisclaimerThis podcast is for educational and informational purposes only. Nothing shared in this episode is intended to diagnose, treat, cure, heal, or prevent any disease or medical condition, and it is not a substitute for medical advice, diagnosis, or care from a licensed healthcare provider.Any nutrition, lifestyle, or supplement information discussed is general in nature and may not be appropriate for your individual situation. Always consult your physician or qualified healthcare provider before making changes to your diet, starting new supplements, or changing any medications, especially if you are pregnant, breastfeeding, managing a health condition, or taking prescription medications.The views and opinions expressed by guests are their own and do not necessarily reflect those of Wild Muse Wellness. Listening to this podcast does not create a practitioner-client relationship.

Trigger Warning: This episode discusses Sudden Infant Death Syndrome (SIDS) and may be upsetting for some listeners.On this episode, Amber and Johanna are joined by Brittni Mella Cepeda, a holistic infant and toddler sleep specialist and founder of Resting in Motherhood. Together, they explore the nuanced world of infant sleep, co-sleeping, and the myths and realities around sleep training. Brittni shares her personal journey, expert insights, and practical advice for parents navigating the overwhelming landscape of sleep advice and products.Key Topics Discussed:Brittni’s background and how her own motherhood journey led her to become a sleep specialistThe definitions and history of co-sleeping and sleep trainingCross-cultural perspectives on infant sleep and why Western societies often stigmatize co-sleepingThe biological norms of infant sleep and why frequent waking is protectiveThe influence of the sleep training and baby product industriesMyths about sleep: nap lengths, self-soothing, sleep schedules, and “bad habits”The importance of tuning into your intuition and your child’s unique needsSafe co-sleeping guidelines (Safe Sleep Seven)The impact of sleep practices on child independence and emotional regulationHow to handle unsolicited advice and set boundaries as a new parentPractical tips for setting your family up for sleep successResources Mentioned:“Safe Infant Sleep” by Dr. James McKenna“The Whole-Brain Child” bookConnect with Brittni:Instagram: @‌resting_in_motherhoodWebsite: restinginmotherhood.comCourses and resources for parents on infant and toddler sleepIf you enjoyed this episode, please leave a review, share it with a friend, and tag us on social media! For more resources and to connect with Brittni, check out the links above.*All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider. Contact us: hello@wildandfierce.comJohanna:IG: @‌wildmusewellnessWebsite: www.wildmusewellness.comBook a consult with Wild Muse: Book A ConsultAmber:IG: @‌fierce.not.fragileWebsite: Fierce, Not FragileCoaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227DisclaimerThis podcast is for educational and informational purposes only. Nothing shared in this episode is intended to diagnose, treat, cure, heal, or prevent any disease or medical condition, and it is not a substitute for medical advice, diagnosis, or care from a licensed healthcare provider.Any nutrition, lifestyle, or supplement information discussed is general in nature and may not be appropriate for your individual situation. Always consult your physician or qualified healthcare provider before making changes to your diet, starting new supplements, or changing any medications, especially if you are pregnant, breastfeeding, managing a health condition, or taking prescription medications.The views and opinions expressed by guests are their own and do not necessarily reflect those of Wild Muse Wellness. Listening to this podcast does not create a practitioner-client relationship.

In this solo episode, Amber tackles the pervasive fitness myth of "No Pain, No Gain" and how it negatively impacts women’s hormones, motivation, and relationship with movement. She shares why this mentality is unrealistic for most women—especially moms—and how it can lead to burnout, inconsistency, and even hormonal imbalances.Key Topics CoveredThe origins and problems with the "No Pain, No Gain" mindset.Why pushing to exhaustion isn’t sustainable or healthy for most women.The mental and physical consequences of overtraining.How to redefine what counts as a “workout” and why all movement matters.Real-life examples of creative ways to fit movement into a busy life.The importance of rest, recovery, and listening to your body.Research-backed benefits of moderate, consistent exercise over sporadic high-intensity workouts.Tips for making movement a lifestyle, not a punishment.Actionable Tips & TakeawaysAll movement counts: Even 10 minutes of activity is a win.Get creative: Use what you have at home, play with your kids, or do bodyweight exercises while doing daily tasks.Habit stacking: Pair new movement habits with existing routines (e.g., squats while brushing your teeth).Accountability: Find a workout buddy, coach, or supportive partner.Plan ahead: Schedule workouts like any other important appointment.Listen to your body: It’s okay to modify, rest, or do less when needed.Focus on consistency: Short, regular workouts are more effective than occasional intense sessions.Celebrate progress: Look for improvements in strength, energy, sleep, and overall well-being—not just soreness or calorie burn.*All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider. Contact us: hello@wildandfierce.comJohanna:IG: @‌wildmusewellnessWebsite: www.wildmusewellness.comBook a consult with Wild Muse: Book A ConsultAmber:IG: @‌fierce.not.fragileWebsite: Fierce, Not FragileCoaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227DisclaimerThis podcast is for educational and informational purposes only. Nothing shared in this episode is intended to diagnose, treat, cure, heal, or prevent any disease or medical condition, and it is not a substitute for medical advice, diagnosis, or care from a licensed healthcare provider.Any nutrition, lifestyle, or supplement information discussed is general in nature and may not be appropriate for your individual situation. Always consult your physician or qualified healthcare provider before making changes to your diet, starting new supplements, or changing any medications, especially if you are pregnant, breastfeeding, managing a health condition, or taking prescription medications.The views and opinions expressed by guests are their own and do not necessarily reflect those of Wild Muse Wellness. Listening to this podcast does not create a practitioner-client relationship.

In this episode, Johanna and Amber welcome Megan Macy, a certified lactation counselor and doula, to the Wild and Fierce Podcast. Megan shares her journey into the world of lactation support and doula work, offering valuable insights for new and expecting parents.Key Topics Discussed:Megan’s background and what inspired her to become a lactation counselor and doulaThe importance of support during pregnancy, birth, and postpartumCommon challenges with breastfeeding and how to overcome themTips for new parents navigating the early days with a newbornThe role of a doula and how they can support familiesResources and advice for those considering a career in birth workConnect with Megan:To learn more about Megan’s services or to get in touch, visit her website: themilklady.net or on IG or TikTok: @themilkladylc *All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider. Contact us: hello@wildandfierce.comJohanna:IG: @‌wildmusewellnessWebsite: www.wildmusewellness.comBook a consult with Wild Muse: Book A ConsultWatch the Metabolism Masterclass HEREAmber:IG: @‌fierce.not.fragileWebsite: Fierce, Not FragileCoaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227DisclaimerThis podcast is for educational and informational purposes only. Nothing shared in this episode is intended to diagnose, treat, cure, heal, or prevent any disease or medical condition, and it is not a substitute for medical advice, diagnosis, or care from a licensed healthcare provider.Any nutrition, lifestyle, or supplement information discussed is general in nature and may not be appropriate for your individual situation. Always consult your physician or qualified healthcare provider before making changes to your diet, starting new supplements, or changing any medications, especially if you are pregnant, breastfeeding, managing a health condition, or taking prescription medications.The views and opinions expressed by guests are their own and do not necessarily reflect those of Wild Muse Wellness. Listening to this podcast does not create a practitioner-client relationship.

In this episode, we dive deep into the realities of postpartum recovery—covering everything you wish someone had told you before giving birth. Drawing from personal experience and supporting her sister through postpartum, Amber shares universal truths, practical tips, and emotional support for new moms.Topics Covered:Universal Postpartum TruthsWhy you’ll still look pregnant after birth (and why it’s normal)The reality of postpartum bleeding (lochia): what to expect, how long it lasts, and when to call your providerWhen your milk comes in and what engorgement feels likeSoreness, uterine cramping, and the importance of restThe emotional and hormonal rollercoaster: postpartum blues vs. postpartum depression/anxietyThe challenge of isolation and the importance of finding your support systemVaginal Birth: What to ExpectPerineal tearing: how to prepare and care for stitchesThe first postpartum bowel movement: tips for comfort and safetyHemorrhoids and pelvic floor recoveryRecommended products: peri bottles, perineal sprays, ice packs, high-waisted underwear, period panties, sits baths, squatty pottyC-Section Recovery: What to ExpectWhy C-section is major surgery and what recovery really looks likeScar care: splinting, desensitizing, and massageManaging pain, gas, and mobilityMust-haves: loose clothing, pillows, stool softener, realistic expectationsRed Flags & When to Seek HelpSigns of infection, abnormal bleeding, severe pain, headaches, and breathing issuesDistinguishing between normal baby blues and postpartum depression/anxietySanity-Saving TipsPrepping freezer mealsBringing comfort items to the hospitalSetting boundaries with visitorsLetting go of “bounce back” pressureResources Mentioned:What To Expect Postpartum Guide: What to expect postpartum!.pdfScar Desensitizing: C-section Scar desensitizationScar Massage: C-section scar massage and mobility*All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider. Contact us: hello@wildandfierce.comJohanna:IG: @‌wildmusewellnessWebsite: www.wildmusewellness.comBook a consult with Wild Muse: Book A ConsultAmber:IG: @‌fierce.not.fragileWebsite: Fierce, Not FragileCoaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227DisclaimerThis podcast is for educational and informational purposes only. Nothing shared in this episode is intended to diagnose, treat, cure, heal, or prevent any disease or medical condition, and it is not a substitute for medical advice, diagnosis, or care from a licensed healthcare provider.Any nutrition, lifestyle, or supplement information discussed is general in nature and may not be appropriate for your individual situation. Always consult your physician or qualified healthcare provider before making changes to your diet, starting new supplements, or changing any medications, especially if you are pregnant, breastfeeding, managing a health condition, or taking prescription medications.The views and opinions expressed by guests are their own and do not necessarily reflect those of Wild Muse Wellness. Listening to this podcast does not create a practitioner-client relationship.

On this episode, Amber and Johanna continue their conversation with functional health expert Michael Rutherford. This second part is packed with practical advice and myth-busting around lab testing, root causes, and women’s health.Key Topics Covered:Why “root cause” matters: Michael explains why diagnoses like hypothyroidism, Hashimoto’s, or low progesterone are just the beginning, and why asking “why” is the key to true healing.The pitfalls of jumping straight to hormone panels, food sensitivity tests, and specialty labs without addressing foundational health.How symptoms often reveal more than lab numbers, and why practitioners should look beyond the diagnosis to underlying causes.The importance of working with ethical, skilled practitioners (and how DIY approaches can waste time and money).Understanding blood markers: Why blood tests are the gold standard, and how to interpret markers like glucose, insulin, A1C, and cholesterol with nuance.The complexity of insulin resistance, why fasting labs matter, and how stress, diet, and even things like mold or parasites can impact your results.Cholesterol demystified: Why high cholesterol isn’t always bad, how age and gender affect optimal ranges, and why context is everything.The truth about TSH and thyroid testing: Why TSH alone isn’t enough, the role of the pituitary, and how under-eating and over-exercising can impact thyroid health.Gut health basics: Why food sensitivity tests are often unnecessary, and the simple foundational steps to start healing your gut.The three root causes of dysfunction: Deficiency, toxicity, and vitality (mental/emotional health)—and why you need to address all three for lasting wellness.Michael’s approach to blood chemistry and why patterns (not single markers) tell the real story.Connect with Michael Rutherford:Instagram: https://www.instagram.com/functional_blood_chemistry/Website: https://www.fundamentawellness.com/*All of the information discussed in this episode is for entertainment and education purposes only, please do not take this information as medical advice. Please discuss any changes you’d like to make with your medical provider. Contact us: hello@wildandfierce.comJohanna:IG: @‌wildmusewellnessWebsite: www.wildmusewellness.comBook a consult with Wild Muse: Book A ConsultAmber:IG: @‌fierce.not.fragileWebsite: Fierce, Not FragileCoaching Inquiries: https://fierce-not-fragile.kit.com/2bc1651227DisclaimerThis podcast is for educational and informational purposes only. Nothing shared in this episode is intended to diagnose, treat, cure, heal, or prevent any disease or medical condition, and it is not a substitute for medical advice, diagnosis, or care from a licensed healthcare provider.Any nutrition, lifestyle, or supplement information discussed is general in nature and may not be appropriate for your individual situation. Always consult your physician or qualified healthcare provider before making changes to your diet, starting new supplements, or changing any medications, especially if you are pregnant, breastfeeding, managing a health condition, or taking prescription medications.The views and opinions expressed by guests are their own and do not necessarily reflect those of Wild Muse Wellness. Listening to this podcast does not create a practitioner-client relationship.