The Mama Circle

41. Back to basics: the self-care hierarchy for overwhelmed mums

In this episode of The Mama Circle Podcast, Nat gets real about self-care — not the glossy Instagram version, but the kind that actually keeps you functioning as a mum.
She shares her take on the self-care hierarchy — a simple triage approach inspired by Maslow’s hierarchy of needs. At the base are the survival basics: water, sleep, food, movement. Once those are in place, you can layer on soothing practices (like a shower or clean clothes), restorative extras (like meditation or journalling), and finally self-development and expansion.
This episode is a reminder that self-care isn’t indulgence, it’s maintenance. And when you feel overwhelmed or burnt out, you don’t need a bubble bath — you probably just need a glass of water and an early night.
✨ Inside this episode:
Why so many mums skip the basics of self-care (and why that backfires)
The four levels of the self-care hierarchy and how to use them as triage
Quick, doable ways to build a foundation of care when time is short
How small shifts (like drinking water or going to bed earlier) create space for bigger ones
Self-care doesn’t have to be complicated. It starts with one basic step.
🤩 Join IT'S A LOT - free for 30 days, then just 5€ per month
If you’re feeling shaky having brought your new baby home, in the trenches of toddlerhood or just need a place to share to joys of being a mama with people who get it - this is your new support network. The best part? It’s all via voice notes - https://www.nataliekmartin.com/mama-circle👉🏽 Overcome those moments of overwhelm with some light hearted fun! Download my Overwhelm Busting Bingo sheet here: subscribepage.io/overwhelmbingo
Want to share your thoughts on this episode? Comment on Spotify or:
Instagram: @natalie.kmartin 
Facebook: https://www.facebook.com/motherhoodandempowerment
Email: info@nataliekmartin.com
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40. Holidays with kids: how to make them fun (and actually relaxing)

It's holiday time! Once you’ve got kids though, they'll look very different to how they used to — but that doesn’t mean they can’t be fun, memorable and even (dare I say it) relaxing. In this episode, I’m sharing tips fresh from my own trip to Spain with my toddler.
From flights and airports to naps and meals, I’ll walk you through the small mindset shifts and realistic travel tips for mums that made all the difference.
Whether you’re travelling solo with your child, as a family, or with friends, this episode will help you let go of old expectations, take the easy options without guilt, and create memories that feel just as good as the ones you made pre-kids — even if they look very different.
✨ In this episode you’ll hear:
Why holidays with toddlers aren’t really “holidays” — and how to be okay with that
Travel tips for flights, airports, and luggage when you’ve got little ones in tow
How to pack light but smart (without forgetting the essentials)
Why convenience is your best friend (yes, even sunbeds and screen time)
How to make memories that matter without burning yourself out
If you’ve got a family holiday coming up, this one’s for you.
 
🤩 Join IT'S A LOT - free for 30 days, then just 5€ per month
If you’re feeling shaky having brought your new baby home, in the trenches of toddlerhood or just need a place to share to joys of being a mama with people who get it - this is your new support network. The best part? It’s all via voice notes - https://www.nataliekmartin.com/mama-circle👉🏽 Overcome those moments of overwhelm with some light hearted fun! Download my Overwhelm Busting Bingo sheet here: subscribepage.io/overwhelmbingo
Want to share your thoughts on this episode? Comment on Spotify or:
Instagram: @natalie.kmartin 
Facebook: https://www.facebook.com/motherhoodandempowerment
Email: info@nataliekmartin.com
📢 Don’t forget to follow the podcast so you never miss an episode.

39. Parenting in 1990 vs 2025: The Brutal Money Gap

If you’ve ever found yourself wondering, “Why can’t I just cope like my mum did?” — this episode will make you feel seen.
Nat breaks down the real numbers behind the parenting struggle in 2025, comparing wages, housing, childcare, energy bills, food, holidays, and petrol costs today with those from the 1990s. Spoiler: the maths is brutal.
💥 Jaw-drop stat: In 1990, the average UK family had the equivalent of £2,870 a year in today’s money left over after essentials. In 2025? The same lifestyle leaves the average family almost £9,000 in the red.
We’re talking about:
How wages have risen — but not enough to keep up with the essentials.
Why two incomes are now a necessity, not a choice.
The staggering cost of childcare (and why it feels like a second mortgage).
The jump in everyday bills — from electricity to broadband.
Why holidays have gone from a yearly treat to a once-in-a-blue-moon luxury.
And all the extra emotional and mental load that our parents simply didn’t face.
By the end, you’ll see why it’s not you — it’s the system. And maybe, just maybe, you’ll stop blaming yourself for not keeping up in a game that’s completely changed.
🤩 Join IT'S A LOT - free for 30 days, then just 5€ per month
If you’re feeling shaky having brought your new baby home, in the trenches of toddlerhood or just need a place to share to joys of being a mama with people who get it - this is your new support network. The best part? It’s all via voice notes - https://www.nataliekmartin.com/mama-circle👉🏽 Overcome those moments of overwhelm with some light hearted fun! Download my Overwhelm Busting Bingo sheet here: subscribepage.io/overwhelmbingo
Want to share your thoughts on this episode? Comment on Spotify or:
Instagram: @natalie.kmartin 
Facebook: https://www.facebook.com/motherhoodandempowerment
Email: info@nataliekmartin.com
📢 Don’t forget to follow the podcast so you never miss an episode.
 

38. The easiest thing you'll do on a tough day (a gentle hard day protocol—no “shoulds,” just relief)

Having a rough day? This episode offers the simplest reset you’ll try: a Hard Day Protocol that skips the “shoulds” and leans into what you already do that helps. I share my own list to show you just how easy it really is.🎶 My Hard Day playlists and that Overwhelm Busting Bingo sheet
RAGE: Metal, hardcore and music to scream in the car (or silently) to
Retreat Everyday: Mantras, spiritual and generally chill vibes to help you find your Zen
Overcome those moments of overwhelm with some light hearted fun! Download my Overwhelm Busting Bingo sheet here: subscribepage.io/overwhelmbingo
And if you need a place to VENT! 🤩 Join IT'S A LOT - free for 30 days, then just 5€ per month
If you’re feeling shaky having brought your new baby home, in the trenches of toddlerhood or just need a place to share to joys of being a mama with people who get it - this is your new support network. The best part? It’s all via voice notes - https://www.nataliekmartin.com/mama-circle
Want to share your thoughts on this episode? Comment on Spotify or:
Instagram: @natalie.kmartin 
Facebook: https://www.facebook.com/motherhoodandempowerment
Email: info@nataliekmartin.com
📢 Don’t forget to follow the podcast so you never miss an episode.

37. How to survive sick days with your toddler (without losing your mind)

When your toddler is sick and everything falls apart – the routine, the sleep, the house – it’s easy to feel like you're on the edge.
In this honest and helpful episode, Natalie shares how she survived a week of solo parenting while her toddler was unwell – and how she actually came out of it feeling more rested than expected. From letting go of tidying to reclaiming nap times for rest, this is a refreshingly real look at navigating the chaos of sick days with more calm and less burnout.
Listeners will hear:
practical tips for handling sick days without losing their mind
how to prioritise what actually matters (and drop the rest)
why rest during nap time is not a luxury – it’s survival
how simple rituals like drawing or a short walk can shift the whole energy
creating space for help and support (and actually accepting it)
small boundaries that protect energy, sleep, and sanity
This is the episode every overwhelmed parent needs when the house is upside down, the to-do list won’t quit, and their child just wants to be held all day.
🤩 Join IT'S A LOT - free for 30 days, then just 5€ per month
If you’re feeling shaky having brought your new baby home, in the trenches of toddlerhood or just need a place to share to joys of being a mama with people who get it - this is your new support network. The best part? It’s all via voice notes - https://www.nataliekmartin.com/mama-circle👉🏽 Overcome those moments of overwhelm with some light hearted fun! Download my Overwhelm Busting Bingo sheet here: subscribepage.io/overwhelmbingo
Want to share your thoughts on this episode? Comment on Spotify or:
Instagram: @natalie.kmartin 
Facebook: https://www.facebook.com/motherhoodandempowerment
Email: info@nataliekmartin.com
📢 Don’t forget to follow the podcast so you never miss an episode.

36. Why your child’s sleep will never be perfect (and why that’s okay) - with sleep expert Hannah Clapham

In this episode of The Mama Circle Podcast, Natalie chats with Hannah Clapham from Little Nest Sleep about the reality of baby and toddler sleep. Hannah shares how she went from feeling out of control and exhausted to helping families find what works for them, without rigid routines or guilt.
They talk honestly about why there’s so much pressure to ‘do sleep right’ and how easy it is to feel like you’re failing when your child doesn’t follow the rules.
Inside this episode:
What ‘sleep training’ really means (and why it’s not just cry-it-out)
The cultural myths that tell us sleep should look the same for every family
Why short naps and early wake-ups can be normal
How sleep needs change as your child grows
How to handle naps without losing your mind
Tips for adding baby number two and managing different sleep needs
Permission to trust yourself more and shut out the noise
This chat is full of nuance, real stories and reminders that you’re not alone. It’s for anyone feeling stuck in the trenches of sleep deprivation or second-guessing every bedtime.
Need some help with your little one's sleep? Connect with Hannah
Hannah's website: www.littlenest.ukInstagram: @littlenestsleep
Want to share your thoughts on this episode? Comment on Spotify or:
Instagram: @natalie.kmartin 
Facebook: https://www.facebook.com/motherhoodandempowerment
Email: info@nataliekmartin.com
📢 Don’t forget to follow the podcast so you never miss an episode.
And, if you're in the trenches right now:
🌀 You can join a real-life Mama Circle here  www.nataliekmartin.com👉🏽 Overcome those moments of overwhelm with some light hearted fun! Download my Overwhelm Busting Bingo sheet here: subscribepage.io/overwhelmbingo

35. From deep in the trench - a raw day in motherhood [Voice Note]

This episode is not a pep talk. It’s a personal share from the floor of my son's bedroom, nap-trapped with my sick toddler on my chest, period pain in full force, and all the ‘shoulds’ swirling in my head.
This is real life: the messy moments that don’t make it onto Pinterest boards.I share how sometimes the healthiest thing is not to ‘fix’ yourself but to let yourself be distracted (yep, even by mindless Instagram scrolls). Sometimes the only question is: What’s the absolute minimum that needs to get done today?
If you’ve ever felt stuck under the weight of sick days, laundry piles, emotional overwhelm or just the relentlessness of it all, this one’s for you. You are not alone.
📌 Mentioned:
My free Overwhelm-Busting Bingo Sheet for 25 real ways to calm your nervous system (distraction scrolling not included 😉) subscribepage.io/overwhelmbingo
If you're in the trenches too right now, you can reach out to: 
Instagram: @natalie.kmartin 
Facebook: https://www.facebook.com/motherhoodandempowerment
Email: info@nataliekmartin.com
You can join a real-life Mama Circle here  www.nataliekmartin.com
👉🏽 Don’t forget to follow the podcast so you never miss an episode.
 

34. It took us four years to feel OK again after becoming parents

What if your relationship doesn’t ‘bounce back’ after the baby? What if it actually takes years?
In this Mums Talk episode, I sit down with my friend Sophie Jane Hardy - writer, coach and host of the Menstruality Podcast, to talk about the unspoken parts of motherhood and how long it can take to feel like you again.
We talk about:✨ Sophie’s four-year journey to rebuild her relationship after becoming parents✨ The grief and rage underneath infertility, birth that didn’t go to plan and letting go of the version of motherhood you’d imagined✨ The invisible mental load and the surrender that nobody prepares you for✨ The moment Sophie realised she had to stop trying to control everything and trust her partner’s way of parenting too✨ Why nervous system care is the real work, and how we find our way back to ourselves (and each other)
If you’ve ever thought, “Why does this feel so hard?” this one is for you.
Want to connect with Sophie?
Sophie’s website: https://www.sophiejanehardy.comInstagram: @sophie.jane.hardyMenstruality Podcast: https://www.redschool.net/podcast 
 
Want to share your thoughts on this episode? Comment on Spotify or:
Instagram: @natalie.kmartin 
Facebook: https://www.facebook.com/motherhoodandempowerment
Email: info@nataliekmartin.com
📢 Don’t forget to follow the podcast so you never miss an episode.
And, if you're in the trenches right now:🌀 You can join a real-life Mama Circle here  www.nataliekmartin.com👉🏽 Overcome those moments of overwhelm with some light hearted fun! Download my Overwhelm Busting Bingo sheet here: subscribepage.io/overwhelmbingo

33. Your kid wears one - why don't you?

In this voice note from a very sunny (and sweaty!) Berlin, I’m sharing something that’s been on my mind during our time here. As I’ve been walking and cycling around with Jackson, I’ve noticed something that honestly made me pause. Every child I see on a bike is wearing a helmet (which is great!), but hardly any of the parents are.
It reminded me of a short video I saw from a paediatric doctor who made a really simple point: if you’re riding a bike, you need protecting too. Especially when your child is relying on you.
This episode isn’t about guilt, it’s just a loving nudge. I know how easy it is to put our own safety last when we’re focused on our kids. But the truth is, they don’t just need to be protected. They need us. Healthy, safe, and here.
Sending you all the sunny vibes from Berlin,Nat 💛
Want to share your thoughts on this episode? Comment on Spotify or:
Instagram: @natalie.kmartin 
Facebook: https://www.facebook.com/motherhoodandempowerment
Email: info@nataliekmartin.com
📢 Don’t forget to follow the podcast so you never miss an episode.
And, if you're in the trenches right now:🌀 You can join a real-life Mama Circle here  www.nataliekmartin.com👉🏽 Overcome those moments of overwhelm with some light hearted fun! Download my Overwhelm Busting Bingo sheet here: subscribepage.io/overwhelmbingo
 

32. The Woman Who Made Placenta Pills and Smoothies Mainstream

Ever wondered what actually happens to your placenta after birth or why some mums choose to eat it?
In today’s episode of The Mama Circle, I’m joined by my longtime friend, Lynnea Arnold (formerly Lynnea Shrief) - doula, baby massage therapist, and founder of Europe’s first placenta encapsulation network, IPEN. She’s also a mum of four, a creator of change, and someone who has quietly shaped birth support for thousands of women.
Together, we dive into:
What doulas really do (and why they can change your whole birth experience)
The truth about placenta encapsulation: how it works, why people do it, and what you need to know
Baby massage as a tool for bonding, emotional regulation, and deep connection
Building a legacy while raising a family and why you don’t need to be loud to make an impact
Mentioned in this episode:
👋🏽 Connect with Lynnea: https://www.everwelltherapies.co.uk/ 🤓 Learn more about placenta encapsulation: https://www.placentanetwork.com/ 💌 Join my mailing list and get your free Overwhelm Busting Bingo for quick wins when motherhood feels overwhelming: subscribepage.io/overwhelmbingo 
Get in touch!
Instagram: @natalie.kmartin 
Facebook: https://www.facebook.com/motherhoodandempowerment
Email: info@nataliekmartin.com