Parenting Burnout: Science-Backed Strategies to Thrive, Not Just Survive
Ever felt like you’re running on fumes, snapping at your kids, or just going through the motions of parenting with no joy left in the tank? You’re not broken. You’re burned out.
In this episode, Dr. Flora Sinha joins me to break down what parenting burnout really is from a psychological and physiological perspective and why it’s so common (especially for moms). More importantly, she shares actionable, research-backed strategies to help you move from survival mode to a place of more clarity, connection, and peace.
We discuss:
The difference between normal exhaustion and true burnout
What’s not helping (looking at you, hustle culture)
How to find small but powerful pockets of recovery in real life
Mindset shifts and scripts to release the guilt and reclaim your joy
If you would like to listen to Dr Flora's the Beyond podcast series, receive her free newsletters, sign up for her REwritten coaching program, you can do all of that here: https://linktr.ee/florasinhamd
Follow Dr. Flora on Instagram https://www.instagram.com/drflorasinha/
We’d like to know who is listening! Please fill out our Listener Survey to help us improve the show and learn about you!
00:00 Intro
03:03 Personal Stories + Signs to Watch For
08:20 Burnout, Depression, and the Guilt Spiral
14:23 The Pressure to Do It All
22:48 Micro Breaks, Macro Relief
29:41 Boundaries, Self-Talk, and Asking for Help
36:01 Starting Small + Next Steps
Our podcasts are also now on YouTube. If you prefer a video podcast with closed captioning, check us out there and subscribe to PedsDocTalk.
We love the sponsors that make this show possible! You can always find all the special deals and codes for all our current sponsors on the PedsDocTalk Podcast Sponsorships page of the website.
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48:03
The Follow-Up: Making Pumping Work at Work
Returning to work while breastfeeding? You’re not alone—and you don’t have to figure it out on your own either.
In this episode, we break down the essentials of pumping and transitioning back to work with your feeding goals intact. Whether you're just starting to think about pumping or already mapping out a return-to-work plan, this episode covers what you need to know to make it work at work—with less stress and more support.
We discuss:
🍼 Your legal rights to pump at work (hint: it’s not an “accommodation”)
🧾 What to talk to your employer and HR about before returning
👜 A practical packing + pumping checklist for the workday
🕒 How much time to block off (spoiler: 30-minute breaks are ideal!)
🧊 Storage, cleaning, and coolers—figuring out logistics for any job site
💡 When and how to start pumping before you return to work
💞 Tips for building a freezer stash without spiraling into oversupply
🧠 Encouragement for the emotional side—because this transition is a lot
Most importantly? We bust the myth that it’s “all or nothing.” If you need to supplement with formula, that’s okay—and you can absolutely still nurse at home and pump what you can. Flexibility is not failure.
Whether you're planning ahead or feeling overwhelmed, this episode will leave you feeling seen, supported, and equipped for the next step in your breastfeeding journey.
🎧 Tune in and share with another working parent who needs this pep talk!
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15:14
Zoom Out Parenting: The Mindset Shift Every Overwhelmed Parent Needs
Is parenting starting to feel like one giant checklist you’re constantly failing?
In this episode, I introduce a powerful mindset shift called Zoom Out Parenting, a way to ditch the guilt, the hyper-tracking, and the unrealistic expectations that make modern parenting feel overwhelming. From picky eating to screen time guilt, wake windows to milestone anxiety, I explore why we spiral into perfectionism and how to step back and focus on what actually matters.
You’ll learn:
What Zoom Out Parenting really means
Why zooming in too closely fuels guilt and anxiety
Real-life examples of how to reframe everyday parenting struggles
The one question that can stop a parenting spiral in its track
We’d like to know who is listening! Please fill out our Listener Survey to help us improve the show and learn about you!
00:00 – Welcome & Episode Intro
01:05 – Why We Need to Zoom Out
02:18 – What Zooming Out Really Means
03:06 – When Tracking Becomes Hypervigilance
04:04 – Guilt, Control, and Letting Go
05:05 – Zoom In vs. Zoom Out: Real Parenting Examples
08:03 – Development Is a Landscape, Not a Checklist
09:20 – The Cost of Always Zooming In
09:56 – Tips to Reframe in Real Time
10:39 – Zooming Out Isn’t Denial—It’s Clarity
11:03 – Intentional Parenting Over Perfect Parenting
11:43 – Final Thoughts & Takeaway
Our podcasts are also now on YouTube. If you prefer a video podcast with closed captioning, check us out there and subscribe to PedsDocTalk.
We love the sponsors that make this show possible! You can always find all the special deals and codes for all our current sponsors on the PedsDocTalk Podcast Sponsorships page of the website.
Learn more about your ad choices. Visit podcastchoices.com/adchoices
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16:03
The Follow-Up: Pelvic Floor Care After Baby
If you’ve ever brushed off leaking when you laugh, pain during sex, or lingering constipation as “just part of being a mom,” this episode is your permission slip to stop normalizing what’s treatable.
I’m joined by a pelvic floor physical therapist who breaks down why your pelvic floor deserves attention—not just after vaginal birth, but after any pregnancy. We talk about how these muscles are essential to everyday life: from pooping and peeing to core strength, intimacy, and even your mental health.
You’ll learn:
Why peeing a little when you sneeze isn’t something to just “deal with”
The truth about C-sections and pelvic floor dysfunction
How scar tissue can impact your recovery—and what to do about it
Simple tricks to improve pooping and peeing posture (yes, even your toddler can benefit!)
Why lifting while holding your breath can be sneaky pelvic floor sabotage
What “power peeing” is—and why you should stop doing it
Whether you’re newly postpartum or years into motherhood, it’s never too late to prioritize this part of your health. This conversation is all about demystifying pelvic floor therapy and empowering you with proactive, shame-free strategies to feel better in your body.
💛 Know better, do better—and let’s break the silence around postpartum recovery.
Check out Dr. Sara's new book!
Floored: A Woman's Guide To Pelvic Floor Health At Every Age And Stage The definitive guide to pelvic floor health, written by pelvic floor physical therapist and creator of the Vagina Whisperer, Dr. Sara Reardon.
Pre-Order Today! Save 15% with code FLOORED:15
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14:00
Allergy Tests: When It’s Needed and When It’s Not
Have you ever wondered whether your child really needs an allergy test? Or have you been tempted by those flashy direct-to-consumer kits, this conversation is a must-listen. Let’s tackle the rise of at-home “food sensitivity” tests, the difference between IgE and IgG, and why a detailed history matters more than any panel of results.
In this episode, I’m joined once again by pediatric allergist Dr. Dave Stukus to break down what parents really need to know about allergy testing. From food allergies to seasonal sniffles, we dive into when testing is actually helpful—and when it leads to confusion, false positives, and unnecessary food restrictions.
We discuss:
Why most at-home food sensitivity tests are misleading—and what to do instead
When allergy testing is truly helpful (and when it backfires)
How to tell the difference between food allergies, intolerances, and sensitivities
To connect with Dr. Dave Stukus follow him on Instagram @allergykidsdoc, check out all his resources at https://www.nationwidechildrens.org/find-a-doctor/profiles/david-r-stukus
We’d like to know who is listening! Please fill out our Listener Survey to help us improve the show and learn about you!
00:00 – Intro
01:16 – Why History Matters More Than Tests
03:00 – When Should You Test?
05:26 – False Positives and the Limits of Testing
07:03 – Blood vs. Skin Testing: What's the Difference?
09:07 – Eczema in Infants: To Test or Not to Test?
11:01 – Seasonal Allergies and the Right Time to Test
12:08 – Myth: “Allergy Tests Aren’t Reliable in Infants”
14:20 – The Problem with Food Sensitivity Tests
17:13 – The Red Flags of Unvalidated Testing
20:07 – The Real Harm of Over-Testing
22:35 – Final Takeaway: Ask Questions, Follow the Science
23:27 – The Truth About Panel Testing
25:10 – Can You Test for Seasonal Allergies Year-Round?
26:05 – Where to Follow Dr. Stukus
26:53 – Dr. Mona’s Reflection and Wrap-Up
Our podcasts are also now on YouTube. If you prefer a video podcast with closed captioning, check us out there and subscribe to PedsDocTalk.
We love the sponsors that make this show possible! You can always find all the special deals and codes for all our current sponsors on the PedsDocTalk Podcast Sponsorships page of the website.
Learn more about your ad choices. Visit podcastchoices.com/adchoices
About The PedsDocTalk Podcast: Child Health, Development & Parenting—From a Pediatrician Mom
The PedsDocTalk Podcast is your go-to parenting resource, hosted by Dr. Mona Amin, a trusted pediatrician, parenting expert, and mom of two. As a top 50 Parenting Podcast in the U.S., this show delivers expert-backed guidance on child development, health, illness, behavior, feeding, and sleep—giving parents the confidence to navigate every stage from baby to teen.
Each episode dives into real-life parenting challenges, featuring conversations with specialists in pediatrics, child psychology, nutrition, and parental well-being. From potty training and sleep training to tackling tantrums, picky eating, discipline, screen time, postpartum recovery, and developmental milestones, Dr. Mona provides practical, science-backed advice that actually works.
Tune in on Mondays and Wednesdays for actionable insights, mindset shifts, and expert interviews that empower you to raise healthy, resilient, and happy kids—while thriving as a parent yourself!
Listen to The PedsDocTalk Podcast: Child Health, Development & Parenting—From a Pediatrician Mom, ZOE Science & Nutrition and many other podcasts from around the world with the radio.net app