Ep 195: Reflecting on Our Podcast Journey, 2025 Wrap up and Check-In

In this episode of the Aligned Birth Podcast, hosts Dr. Shannon and Doula Rachael reflect on their podcast journey over the past year, discussing their approach to sustainable podcasting, the importance of interviews, and the insights gained from various birth topics. They also share personal experiences of balancing motherhood and work, the significance of mindfulness and self-care routines, and the impact of technology on wellness. The conversation highlights the growth and evolution of their podcast while looking forward to future episodes.

Takeaways

Reflecting on the past year helps recognize achievements.

Sustainable podcasting focuses on quality over quantity.

Interviews bring diverse perspectives to the podcast.

Engaging conversations can inspire new ideas.

Balancing family and work is a continuous journey.

Finding contentment amidst busyness is essential.

Mindfulness practices can enhance well-being.

Technology can aid in tracking health and wellness.

It's important to embrace the challenges of motherhood.

The podcast will continue to evolve and grow.

Transcript

Aligned Birth Podcast (00:01.739)

Hello, hello. This is the Align Birth podcast. I'm Dr. Shannon. I'm one of the hosts. You have Dula Rachel here as well. And we're chatting today about life and business in the podcast and kind of wrapping up 2025, which I feel like we're in a time warp. But anywho, I don't really know what we're going to talk about today, but we're here to chat and just kind of check in with each other because it's been a minute since we have recorded.

I feel like it hasn't been that long, but I don't remember. So welcome to the show Rachel. I don't know what we're going to do today.

Rachael (00:38.474)

Shannon, good to see you excited for this conversation as always and yeah we're going to talk about what we did this year with the podcast and maybe what we intend to do next year maybe and share about what's going on in our lives and work and I look forward to it all.

Aligned Birth Podcast (00:57.353)

I know, I do too. I think I like these because sometimes there's that like reflectiveness where it's like, yeah, we did do that or that did happen this year or, you know, sometimes you just get into the hustle and bustle. You kind of, I don't know, kind of forget what you did.

Rachael (01:18.24)

Absolutely. Yeah, we took a different approach this year. We were every other week for the first time. So overall, like fewer episodes and fewer downloads, but that was because there were fewer episodes. And I think we like that. We're going to continue that for next year.

Aligned Birth Podcast (01:30.443)

Yeah.

Aligned Birth Podcast (01:35.325)

It's sustainable, I feel like, you know, because right now we're sitting at, we're almost at 200 episodes. When I was typing out like our numbers and things, because I think we did about 23 episodes this year, I was like, ooh, we're almost at 200. That's pretty cool. I know. So a lot of that is, yeah, we were doing one episode a week and then switching to the every other week. And then this past year too, we had really

Rachael (01:54.594)

That's incredible. Yeah.

Aligned Birth Podcast (02:05.928)

What did we do? We took some time off and then came up with our outline for the year. So we did have this nice like Excel file that you had created where it was like, okay, these are some of our topics. Like this is what we're thinking of doing and an outline there, which we tried to follow. And then of course things go, you know, haywire anyways, but yeah, that was good.

Rachael (02:23.874)

Mm-hmm.

Aligned Birth Podcast (02:35.22)

So I don't know this year or next year coming up if it's gonna be the exact same. I mean, we'll still be recording, but I don't know that we know what we're gonna talk about, which is okay. Mm-hmm.

Rachael (02:44.128)

Yeah, we haven't set the topic list yet, but some good ideas in the works, I know, and some good interviews on the radar and lots of good ideas for sure.

Aligned Birth Podcast (02:57.086)

I know half of our episodes this past year were interviews and I do really like that. I like having that mix. I think it's good for us in making it a little bit easier, you know, but then it's also good in the aspect of it's not it doesn't require so much of us, but then it adds other voices, I think, which is kind of cool. So and other topics, I think it's fun. So

Rachael (03:02.22)

wonderful. Yeah.

Rachael (03:20.686)

Sure. I think it's fantastic. It's amazing. Yeah, I think it's what makes it. And that's some of the positive feedback we have gotten is about the interviews, how people like all the different people you have brought on. So I was about to say we, but you do 99 % of the interviews.

Aligned Birth Podcast (03:26.578)

I do like sticking with it.

Aligned Birth Podcast (03:31.624)

Mm-hmm.

Aligned Birth Podcast (03:38.441)

Yeah.

No, you had quite a few this year. I mean, I was looking at the numbers. I didn't write out who had what, but I was like, look at her go. You quite a few interviews this year. That was good. That's good. Now, I just like other people to talk. So that's always fun. Let's see. We are, I think our total number of downloads, though, is kind of is pretty cool. So we started May of 2021.

Rachael (03:49.13)

I tried.

Aligned Birth Podcast (04:11.614)

which is, that's crazy, I that feels like a lifetime ago and we've had almost at this point 31,000 downloads. So I feel like that's, I'm impressed. Especially when it wasn't like a, there's never a, I don't know, at least for me, it's like, I gotta hit this number of downloads or whatever. It's more of, this is amazing. I know. So I'm always shocked by that. That's never the goal. I think the goal always for us is just,

Rachael (04:22.284)

Yeah.

Rachael (04:31.616)

No, I when we had four downloads I was like, that's amazing. Yeah, we didn't have

Aligned Birth Podcast (04:41.77)

what does the birth community talk about? What do they need to hear? And I think when we stick to that, it's, I don't know, down the road. But it is kind of fun to see that and to kind of track that a little bit. So, we're proud of us. Yeah.

Rachael (04:47.874)

Mm-hmm.

Rachael (04:54.294)

Yeah, I know every time I see that number I think that's how many years have listened to us chat about birth and hopefully you know planted a seed in lots of different ways and the ripple effect of good conversations around birth is you know it just keeps going and we're going to keep going too.

Aligned Birth Podcast (04:59.827)

I know.

Aligned Birth Podcast (05:13.066)

That's right. That's right. So yeah, so I'm proud of us. I'm proud of us. And we've spread our, know most of our listeners are obviously in North America. That's like, you know, where we're based. I didn't even go through and break down like where, you know, in the US or Canada or things, but we do have 4 % in Europe and 5 % in Asia of our listeners. So that's kind of fun.

Rachael (05:20.15)

Wow, four years.

Rachael (05:38.414)

Like I just want to know if that's you. Please let me know. I want to know.

Aligned Birth Podcast (05:44.788)

Just like send a message. I know. think that's pretty cool. know.

Rachael (05:50.072)

Yeah, super cool.

What were some of your favorite conversations you had this year?

Aligned Birth Podcast (05:58.796)

I don't know. We did a two-part. This was when we we did a two-part interview with Heather did we not? Fasano Was that this year and so because she shared her birth story and then postpartum as well, too so I really I really liked that I really like the birth stories and I would like to do

Rachael (06:13.302)

yeah. Mm-hmm. Yeah.

Rachael (06:24.278)

Yeah.

Aligned Birth Podcast (06:27.199)

I would like to do more of them, I think. So I did really like that one. I'm trying to think of what else came out this year. But I did, and this just comes to mind just because it was recent, but I really liked having Kristin Meis on. So she's a licensed clinical social worker. And we talked a lot about, that was like,

Motherhood emotions and like toddler emotions and I was a bunch of like emotional regulation stuff It was in two different episodes, but it did kind of overlap. I Don't know. I saw a lot of that in the office I feel like this year with as the littles are as the families have been with me, you know, and the littles are growing So are their emotions? Instead of trying to be like reactive responding. So But what about you?

Rachael (07:15.406)

Mm-hmm.

Rachael (07:24.174)

I really liked the interview I did with the owners of Intentional Birth, Alicia and Meredith. Love that conversation. And then I did an advocacy conversation with Hannah as well. I love that topic and it lights me up a lot. So I liked being able to bring those two into the podcast realm. But yeah, those were the ones I liked the most. And then the one...

Aligned Birth Podcast (07:29.707)

Mm-hmm.

Aligned Birth Podcast (07:36.459)

Hmm.

Rachael (07:53.708)

that you and I did earlier in the year.

Rachael (08:00.544)

we had Carson on too, that informed and shared decision making one was good. Yeah. I interviewed, yeah. Yeah. Yeah. So many good ones. I like the creating a comfortable birth environment conversation. So yeah, I mean, funny when I look back, it's always hard for me to choose as soon as I think it'll be easy.

Aligned Birth Podcast (08:02.463)

That's what I was thinking. I was like, that was this year. I know that was a good one. I know. And Crystal Bailey, had her on. I know. I'm like, wow.

Aligned Birth Podcast (08:25.511)

I know I'm like wait, but I liked this one too and that one too. know. No, I thought we did. I thought we did a good job this year. So I'm excited for next year too. Sometimes it can feel a little bit like, what are we going to talk about? I'm like, have we talked about everything in birth? But there's so many ways.

Rachael (08:27.938)

Mm-hmm.

Rachael (08:48.632)

talk about something.

Aligned Birth Podcast (08:49.077)

to talk about it, but also to, it just goes, it's also the aspect of like, you can hear something from someone, but you hear it in a different manner or in a different conversation from someone else. And it like takes you down a totally different thought path or process or something. so that, yeah, fun. In what way?

Rachael (09:05.134)

That literally just happened to me yesterday. It was stages of labor and I was listening to another, it was like a childbirth education class that we offer through NABs and I was scrolling through it looking for some information and so I revisited one of their videos where they talk about stages of labor and it's comprehensive childbirth education and so

They talked about the like clinical way of talking about stages of labor and then like a holistic way of talking about stages of labor. And I teach, we teach that to our clients, to people who take our classes. Like it's a conversation I'm having a lot and I kind of always struggle with it because it's not linear and it's not like it isn't textbook even though it's taught in a textbook way. And the way they talked about it in the more holistic way really resonated because it's like this journey you're on.

Aligned Birth Podcast (09:56.811)

Mm-hmm.

Rachael (10:03.47)

and you don't know the exact path you're going to take. Like if you're ascending a mountain and you zig and you zag and you go up and you go down and there's like, you know, and if you do like multiple mountains, no one mountain is the same. And so it's just like the analogy of just being on a journey and that there are like, there are parts of that journey that kind of look a certain way, but it's.

Aligned Birth Podcast (10:08.448)

Mm-hmm.

Aligned Birth Podcast (10:26.781)

Ultimately, it's not it, yeah.

Rachael (10:27.818)

Ultimately, it's not linear. so like I said, okay. I cannot wait to talk about this with my client like bringing that analogy in and helping them kind of see it differently.

Aligned Birth Podcast (10:38.699)

Mmm, you know, I had something similar recently too. So because I do kind of get tired in the office of I Guess it's the education piece I Don't get tired of it, but I do get tired of it. So I mean that I mean that in a good way Yeah, and I'm like, okay. I feel like I'm saying the same thing, you know over and over and over again but also to you know, people need to hear things but

Rachael (10:55.63)

Cause you're like doing it all the time, you mean? Yeah.

Aligned Birth Podcast (11:06.859)

you know, multiple times, but there's a chiropractor friend I have in Greenville, South Carolina, and he is usually posting really good things of like thought provoking things or just analogies to get people thinking of their health care or their health and wellness or like their nervous system differently. And so I've sometimes talked about chiropractic care as in like,

getting to like the maintenance aspect of things. That's usually the biggest one. People, you know, are gonna come in when they're in pain, but it's also like, can we not just deal with your pain episodes all the time? Like we come in and then where'd you go? And now we're in pain and it's kind like the back and forth and that's where I'm like, I really want that to change for people, you know, like not for me, but change for them. So we're not going through that, but.

Rachael (11:44.546)

Mm-hmm.

Rachael (11:51.598)

Mm-hmm.

Aligned Birth Podcast (11:57.036)

you know, sometimes you can look at it as like the maintenance of a car. So rotating tires, changing oil, everybody gets that. But that's also kind of boring. But he was talking about how like the nervous system and the that brain body connection, it's like an instrument or an instrument. And so we get played by life. And I was like, yes, we do. And you in order to stay optimal and sounding in tune is you have to be tuned. And so it's it's I really liked that.

analogy a little bit and it every once in a while I'll hear those things where I'm like, oh Maybe if I talk about it this way and so then I started saying with people I'm like, ah, you're in for your your tune-up You know things like that. So I don't know just trying to get people to think differently. Yeah

Rachael (12:39.726)

Well, it's important to figure out how you can engage with your patients so that it resonates, so that maybe they're more motivated or it makes more sense. when you're in work and you're doing the same thing over and over, you want to change it up. The reason I was researching the stages of labor thing is for a similar reason, is I teach a home birth prep class. And we teach it every six weeks.

Aligned Birth Podcast (12:48.883)

Mm-hmm.

Aligned Birth Podcast (12:58.026)

Yeah.

Rachael (13:08.462)

I feel like I'm saying the same thing, but I am, even though I'm saying it to different people, I still, but I lose my mojo around it. Like I lose, I have to like reignite and what's so funny.

Aligned Birth Podcast (13:12.959)

different people, it's still... That enthusiasm.

Rachael (13:21.358)

is I went to start making my edits and the note at the top said revise November 2024. So like the outline for the class had been last revised in November of 2024 and I was like what's happening in November? Because it's November and I'm like okay let's shake it up a little bit or how can you know or you have a couple classes where you're like did it land? I don't

Aligned Birth Podcast (13:34.111)

Hmm. Well, something happens in November and you're like, I'm done with this.

Aligned Birth Podcast (13:44.958)

Yeah.

Yeah.

Rachael (13:49.068)

don't know if I got through and I always want to get through and I always want to be like seeing it get through and seeing you know and I feel like a good sign of that is it kind of people engaging in questions or like in conversation about it and so I can go whole class and like people aren't asking questions you're like I feel like I'm doing something wrong like I need to get their mind thinking about it differently and that's where this this led me to exploring new ways to talk about stages of labor. Yeah.

Aligned Birth Podcast (13:53.215)

Mm-hmm.

Aligned Birth Podcast (14:14.843)

Hmm, I like it. But yes, there must be some sort of energy shift in November for you. October, think is a big, I think it's like a pivotal month. I think it's the shift of the seasons though too, because we're in fall. So we're moving into that like winter, which I am definitely ready to hibernate. I like that.

Rachael (14:20.014)

I don't even know.

Rachael (14:29.654)

Yeah.

Rachael (14:34.05)

Mm-hmm.

Yeah.

Aligned Birth Podcast (14:42.495)

Let's see, anything?

That's kind of business-y related or what's been, how are things with the family? Anything new, different, updated? I don't remember what our last update was and where we were. I think it was the summer. Yeah. So yeah, here we are through the first half of a school year. know, can look at it like that.

Rachael (14:58.456)

It was probably sometime in the summer.

Rachael (15:09.767)

Yeah, we're in seventh grade and fourth grade and really those are not huge years so I'm thankful for that. Like last year starting middle school was huge and so like this felt very much like a

Aligned Birth Podcast (15:17.687)

Yeah. Mm-hmm.

Aligned Birth Podcast (15:22.73)

Mm-hmm.

Rachael (15:23.694)

Smooth start and they are doing great and very active in school and sports I like doing clubs at school and doing sports outside of school So I always feel like I'm busy running around but trying to embrace the season for sure of that I have thoughts often about When I had very little children like toddler age that I just couldn't wait for them to get in school

Okay, I just like Well I Maybe like when they were like in kindergarten in first grade Those were maybe the sweetest spots because they weren't engaged in extracurriculars as much and so it's just a funny you always think it'll be easier at a different phase and I just say that to say don't wish it away because like it's hard when they're toddlers It's hard when you're touched out. It's hard when sleep is interrupted

Aligned Birth Podcast (15:54.677)

Does it look different than what you thought? Because of the...

Aligned Birth Podcast (16:04.693)

Yeah.

Mm-hmm.

Aligned Birth Podcast (16:14.39)

different.

Aligned Birth Podcast (16:21.408)

Mm-hmm.

Rachael (16:21.482)

and this season two also feels hard in different ways. My children sleep through the night, they feed and bathe themselves and that's wonderful. But I'm also now a chauffeur and yeah and you know navigating you know coming into you know the puberty years and social lives and

Aligned Birth Podcast (16:26.218)

Mm-hmm.

Aligned Birth Podcast (16:30.73)

Yeah. Yeah.

Yeah, I was gonna say they make a lot of plans for not being able to get anywhere. At least that's what I say.

Aligned Birth Podcast (16:51.424)

Mm-hmm.

Rachael (16:52.352)

all of that but like I'm always want to sit with both things that are both hard and beautiful at the same time and it's just a you know I always want to look for a different like adjective to describe how life is besides busy but that's just how I feel every day.

is very busy. But we find moments of rest and fun and play. Last weekend, Jay and I went off for a whole day and went and hiked and had lunch and it was lovely. But on either side of that was very busy days. it's, you know, just got to take it in where you can get it. I think all in all, we are we are good. We are healthy. We are trucking along. That's it.

Aligned Birth Podcast (17:22.228)

Nice, nice.

Aligned Birth Podcast (17:34.496)

Yeah.

Aligned Birth Podcast (17:38.669)

that's good to hear. Now, I think most people can relate to the the busyness aspect of things. I'm still in this state of contentment, trying not to be complacent. I get, I kind of hem and haw with both of those. you know, I think I'm

I have a friend who, this acupuncturist, a husband and wife couple that I work closely with and she just finished up the acupuncture program. So her husband was already one and then they opened their business. They went to school. They had other people come in and she's like, now I'm at the point to go to school because her daughter is now old enough to where she can go back. It's just kind of those interesting seasons of motherhood. And so watching her go through the program, was like, ugh.

Rachael (18:28.642)

Mm-hmm

Aligned Birth Podcast (18:33.792)

Like I remember going through chiropractic school and my kids were 10 months old and three years old when I started. And that's a four year doctorate program. I, and I've been, I've graduated eight years ago. I finally feel like I'm taking like normal breaths now. Does that make sense? Like trying to get out of a little bit of that rush and survival mode a bit.

Rachael (18:39.947)

Mm-hmm.

Rachael (18:56.184)

Yeah.

Rachael (19:01.859)

Mm-hmm.

Aligned Birth Podcast (19:02.75)

And so, and I think I've mentioned this in things before, like, I just want to be, like, I'm very content where I'm at. I don't want to, but I don't want to get complacent in that where I'm like, I'm not striving to be better every day, right? It's not those type of things, but I can feel that in, I've put my energy into the business a good amount. I feel like I have a really good balance of how much I give there and then how much I give at the family. That's where I've really wanted.

Rachael (19:16.664)

Yeah.

Aligned Birth Podcast (19:33.589)

to focus and I really have felt a pull in a leaning kind of Lord saying like, hey, I'm not asking you to do anymore. It's kind of like a just joy being where you're at. So, but that's hard for someone who it's been and when it's always been so go, go, go the next thing, the next thing and next thing, whether that was survival mode or what, I don't know. So anywho.

Rachael (19:43.096)

Right, so enjoy being where you're at.

Rachael (19:49.804)

when you're a driven person, yeah.

Rachael (20:00.046)

I think that's really refreshing for people to hear because I think we all live in a world where we think busy equals better or more successful or happier. And that is just not the case. So I think that's really refreshing to hear and it's good for people to hear, especially moms, because we get, you are a successful business owner. You obviously take amazing care of your family and your kids and you take care of yourself. You you put that in there too and

Aligned Birth Podcast (20:02.902)

Yeah.

Aligned Birth Podcast (20:06.656)

Yeah.

Aligned Birth Podcast (20:12.736)

Yeah.

Rachael (20:28.238)

all of it you make time for it all without stretching yourself so thin that you're unsatisfied.

Aligned Birth Podcast (20:34.154)

That's been, I think that was the goal. I just didn't really realize it. But every time I feel those little like, maybe you should add this, do this, do this. I'm like, how does that sit and feel? But there is the part of me that's like, don't get complacent. So I do try to check in and check in with that inner voice and that knowing of like, okay, where am I supposed to go and be led? But now I feel really content.

Rachael (20:48.354)

Mm-hmm.

Rachael (20:54.348)

Yeah.

Aligned Birth Podcast (21:02.912)

Things are good. We've got sophomore in high school and seventh grade as well. So again, it wasn't like a real big year. We've had to, call them some come to Jesus moments with the high schooler. It's all stemming around navigating our time, time management. I'm trying not to micromanage.

Rachael (21:30.798)

Mmm.

Aligned Birth Podcast (21:31.917)

And there's a push-pull. And so I'm trying to navigate where do I push, what are my boundaries? I talked about this in therapy last time I had a session because it was kind of, you know, I've created this environment for him or for the kids. I've wanted to be very intentional with this environment. Stable being a key word for me.

Rachael (21:43.672)

You

Aligned Birth Podcast (21:59.137)

in kind of wanting to give your kids maybe something you wish you had or somewhere that you lacked or something along those lines. And so in feeling like, okay, I'm working on creating this environment and then you do and it's great. And then you're like, now kiddo, like you have no responsibilities. Like, you know what I mean? Like it's kind of like, pull your load. Like then that little voice kind of comes into my mind and I kind of like resent.

Rachael (22:24.952)

Hahaha.

Aligned Birth Podcast (22:27.712)

this environment that I have created. made it. So, anywho, that's, I'm in that land, but I love the relationship that I have with both the boys. They're both very different. And it's just navigating conversations with a 15 year old boy. That's, yeah, I don't know. Sorry.

Rachael (22:29.688)

Created and you you create it we create I've same

Rachael (22:52.897)

Yeah, that is

Aligned Birth Podcast (22:56.136)

It's fun though. It's fun. It's fun watching them grow and be who they are. And it really is that like, well, you're going to have to deal with the repercussions of this decision that you make. So I'm not going to. So yeah.

Rachael (23:10.08)

And letting that happen. Yeah, I think we sometimes try and make it too comfortable for them. And that's a natural inclination. Yeah.

Aligned Birth Podcast (23:16.712)

Mm-hmm. Mm-hmm. Because they need adversity to grow. I guess my whole thing has been like, I don't necessarily need you to have like traumatic adversity, right? Like, you know, I don't know, there's a difference. But anywho, there's a line. Yeah. But it's, I want to embrace navigating that. And I want to be present. And that's still so...

Rachael (23:27.98)

Yeah, of course. There's a yeah, there's there's a line like, yeah, that's sweet.

Aligned Birth Podcast (23:42.997)

And even if he doesn't move out of graduation, I still like in my head to be like, okay, I have this time and it's precious. And I don't want to kind of wish it away by what's the next thing or something, but it's just a very different time, you know, than they, when that shift happens, when they're not coming to you as much, you know, things like that. So, but.

Rachael (23:58.862)

Mm-hmm.

Rachael (24:06.146)

Mm-hmm. Mm-hmm. Absolutely.

Aligned Birth Podcast (24:11.816)

Anywho, it's good. Everything else, yeah, I know. Everything else is just moving, moving right along. But yeah, good little reflective things.

Rachael (24:13.976)

That's great.

Rachael (24:18.294)

I love that. I love that.

Yeah. Do you have any like new routines going on?

Aligned Birth Podcast (24:28.524)

I'd say no. I'm still doing my walking. I love my walking with my weighted vest. I will walk the dog in the mornings and I don't listen to anything. and cause it's a short walk with my dog. So, plus it's dark and I kind of want to be aware of my surroundings. I don't know. and then every once in a while I'll try to go on maybe one,

I'm not in the office that day or something or it's a nice evening routine. like like after dinner. It's not like I'm going to go run after dinner, but I can definitely go put on my vest and walk and like feel comfortable. I love like a, you know, after dinner walk or whatnot. So I'm still doing that routine. been listening to some, I listened to the...

I'm reading the menopause reset right now. Dr. Mindy Pels, is that how you say her name? P-E-L-Z Pels. She's a chiropractor, but I don't know that she practices. She's got a podcast, the resetter podcast, but I'd listen to that's what I'd been listening to and then my DG mindset. feel like I'd listen that. I started a new routine with him. He has a little school of growth thing, so I'm ending out the year with that. But as far as other...

Rachael (25:26.478)

I'm not sure.

Aligned Birth Podcast (25:48.543)

Routines that's what I and I mean I still run exercise regularly I don't know that mental space taking care of that my morning routine But I don't know that I've created any new ones. What about you?

Rachael (26:02.798)

Um, yeah, listening to you talk had my mind going, you know, I don't know if this happens to you, but like if someone asks you a question, it feels like I think of like, have nothing. Like I have to like sit for a moment or like I'm listening to you talk. I'm like, Oh, I do have a couple of things. Why is my brain that way?

Aligned Birth Podcast (26:10.379)

Mm-hmm.

Aligned Birth Podcast (26:17.932)

Maybe you say something and I'll be like, wait, I do have a routine. Because I'm like, I don't know. I don't have anything.

Rachael (26:21.614)

Well, I mean there's little but you said about walking with nothing on and I intentionally started I walk the dog every morning Usually in the dark. I now it's a the Sun is coming up I do it when Marshall gets on the bus and which is like right before 7 Not as early as you so But I walk him in the morning that's just our routine but I started intentionally not taking

Aligned Birth Podcast (26:25.772)

Mm-hmm.

Aligned Birth Podcast (26:36.204)

Mmm. Mm-hmm.

Rachael (26:49.646)

my phone with me and I don't listen to podcasts, I don't put anything in my ears. And I, it's a funny default to want to just pop something in and have something kind of always in the background. And in doing that, it's just been so refreshing. I look up, I listen to nature or cars or other animals, and I look at the stars or the clouds or if it's cloudy, I'm just a lot more aware and that, you know, and it's maybe 15 or 20 minutes. It's

But I think that's been a nice way to start my day because I have so much input throughout the day with work and kids and family that to just it be quiet, mostly quiet and with myself. And I find myself like having different thoughts in a good way. Like, yeah. And I'm like, that would have never come up if I was absolutely.

Aligned Birth Podcast (27:29.868)

I it.

Aligned Birth Podcast (27:33.928)

I have full-blown conversations with myself. I'll talk aloud. I talk to the dog. I don't know if you talk to your dog when you're walking, I'm like, yeah, and I'm like, Rose, look at those Christmas decorations. Like I'm like, no, I full-blown talked to her, but I love that you're experiencing that lack of input there. That's huge.

Rachael (27:48.27)

That's precious.

Rachael (27:54.912)

Yeah, and my inclination is to want that constant input. I don't know what that is, but I kind of always want something going in the background, even though I'm like always in conversation throughout the day or I have the kids and it's a weird thing.

Yeah, that's been nice. And then the other on the end of the day, I've started and this is something I tell all of my clients to do, but only have I recently started doing it myself and it's doing guided meditations before bed.

Aligned Birth Podcast (28:13.514)

I love it.

Aligned Birth Podcast (28:27.161)

I know you say it and I'm like dang it. I need to do it. Yeah, how has it What has it done for you?

Rachael (28:27.886)

and it's a game changer.

it that is an interruption i'm so sorry i'm going to silence that over there okay so for me it has it helps it helps me ease into sleep without a racing mind it turns off like my thinking brain and i usually do guided meditations that incorporate breath work

Aligned Birth Podcast (28:54.422)

Mm-hmm.

Rachael (29:03.69)

and they're usually like resetting the parasympathetic nervous system. And I've just realized how badly my body needs that. get to like, I'm a high functioning stressful person, right? Or like I've got anxiety and stress and, and a lot of things that, yeah, I can, I can stay there, but it's just like constantly at this like level.

Aligned Birth Podcast (29:06.859)

Mm-hmm.

Aligned Birth Podcast (29:10.411)

Mm-hmm.

Aligned Birth Podcast (29:14.952)

Mm-hmm. Mm-hmm. That's like your default or that's where you go. Yeah.

Aligned Birth Podcast (29:23.187)

Mm-hmm.

Rachael (29:26.058)

of stress I guess or anxiety whatever it is and so at night just letting my body fully let it all go and doing the breath work but I found I had tried to do breath work on my own and having the guided meditation with the breath work and the app I use is down dog yoga and they have it's a yoga app.

Aligned Birth Podcast (29:36.012)

Mmm, the guide.

Rachael (29:46.498)

Like they, can choose all kinds of different yoga workouts, but they've recently added these meditations and you can do like all, there's like a, kinds of different ones, but one of them is guided plus the breath work. And it's like, it's different each time. So I like that. And they even change the different type of breath work they do. So it's sort of like, I don't know what I'm going to get. So I'm not like either kind of either dreading it or

Aligned Birth Podcast (30:02.988)

I like that. Yeah.

Rachael (30:12.064)

I'm just going to turn it on and I know the sound of her voice and that ambient music in the background.

Aligned Birth Podcast (30:16.2)

You're not tuning out. Like you're having to stay present because it's different. I like that.

Rachael (30:20.418)

to pay attention. Yeah, cause it's different. Yeah. And so that, and I can choose the time. So like even I have found a couple, there's been a couple of days where I've just been really stressed and I've taken like five minutes and I go and I lay in my bed and I do a guided meditation and it just like brings me down. And then, but definitely at night I can do like a 30 minute one as I, and then I have literally I'll like go to sleep with my earbuds in.

Aligned Birth Podcast (30:43.393)

Hmm.

I was gonna say when do you do it? So are you laying in bed when you do it or are you somewhere else and then you go? Okay, okay.

Rachael (30:51.95)

At night I'm in my bed. If I do it during the day, which is on my phone, I'll do it just like sitting quietly somewhere, like usually at my desk or something. But the nighttime one is the one that has been huge. When I'm on call and I have a client like teetering in and out of labor, it can completely wreck my sleep because I get so anticipatory of like, are they going to call? Are they going to need me?

Aligned Birth Podcast (30:58.056)

Mm-hmm. Mm-hmm. Need to calm it down.

Yeah.

Rachael (31:20.61)

And then I spiral and so I've been using it there too. Like if I get a call at 2 a.m. and it like kind of lights me up and I'm like, gosh, I can't go back to sleep. Even though I know they're not gonna like need me right now. I turn it on, I turn on the meditation, I put on my earbuds and I'm able to calm down and go back to sleep.

Aligned Birth Podcast (31:41.708)

I love that. I love that for you. I like that new routine. That's huge.

Rachael (31:44.098)

Yeah, it's great. It's great. It's been a few weeks now, so it's pretty fresh. Yeah. And I've always been like, I can't meditate. And I don't know if I meditate. I don't know what I'm doing. I'm just listening and doing. It's so cool.

Aligned Birth Podcast (31:49.75)

That's a game changer though. Yeah. And that routine.

But it's probably calming enough, you know? Like, I think that's where a lot of the issues can come from too with some of that mindfulness or you meditation, you think, I'm gonna get rid of all of my thoughts and stuff. I'm like, that sounds daunting. Like it's just, yeah, there can be a push pull for people with that.

Rachael (32:13.302)

It's not about getting rid of the thoughts. Like, and they say the lady when she's talking to me says it's not about absence of thoughts. Like it's acknowledging them and then letting them flow and like being comfortable with that. Yes. Right. Yeah. So.

Aligned Birth Podcast (32:19.848)

Mm-hmm. It's yeah. Yeah, it's letting go of the control rather than the control of the thoughts. I know. I know. So side note with that. I've been kind of, I don't know if you have like a smart ring or any of those things.

I have my Garmin and I use that to track like all of like my fitness stuff or whatever. I really like it because the GPS is really good and I do a lot of trail runs. But I wore it like 24-7 for probably about a year and a half. I kind of wanted, I just wanted a lot of like the data. Like I'd wear it at night and that type of thing. And then like cold turkey, maybe a couple months ago, I was like, I'm done.

Rachael (32:41.293)

Mm-mm.

Rachael (32:59.692)

Like a picture, yeah.

Aligned Birth Podcast (33:07.84)

I just, couldn't do it anymore. I didn't want it on my wrist anymore. It was too much. And then even my husband was like, you like it that much? Because I'll be like, thought I had good sleep, but Garmin's like, you suck and you don't know how to sleep. Anywho, so I stopped with that and then kind of wanted to lean into, I like to use it to be like, okay, how do I feel? And then what's this actually saying? And then kind of connect some dots. I think it's fun. I liked that. So, but I've been very anti, I don't mean this in a bad way, the oar ring.

Rachael (33:09.599)

Mm-hmm.

Aligned Birth Podcast (33:35.41)

or things because they're so expensive and then you have to do a monthly charge and that really frustrates me because that just really frustrates me. I don't make it so expensive and then maybe we pay every month. So I say all that to say I do have one on because...

Rachael (33:41.228)

Yeah.

Aligned Birth Podcast (33:52.435)

because I was gifted one and so I was like Not the subscription, but the ring I didn't have to pay for the ring now. I do have to pay for that so I know so I was like alright because I got at the beginning of October and I was like let me finish out the year Let's get like three months of data. Let's let's see how different this is from the garment or whatever

Rachael (33:57.656)

You are gifted a paid subscription that you now have to pay for.

Rachael (34:05.45)

Is that a gift? I'm just kidding.

Aligned Birth Podcast (34:22.068)

And it has been very interesting. It tracks things differently than what my Garmin did. I really wanted the insight into like my cycle, because it'll track your temperature as well too. So I kind of wanted to see like, what does that look like in a three month span, not just like, you know, blood sample or even just a Dutch test or something like that. So there's been some little insights in it, but...

It asked me one day, I went for a trail run and it was, I want to say, it maybe it's like 12 miles. So it wasn't like, you know, a little stroll in the park. So like I exerted myself and I got done and the, and the OuraRing app, it was like, you have done such a good job being in this relaxed state right now. This is after my run. And it was like, what did you do? And I was like, I totally avoided everything I was supposed to be doing. And I went for a run. I was like, don't tell me.

to do this all the time. I'm completely avoiding my responsibilities. Anywho, I just thought that that was really funny when it asked me that. But it will ask you those things. It will be like, hey, you're really relaxed. Uh-huh. But it was like, But it still is stressful. Like there's a difference. Yeah, I don't know. But it's been, that was interesting. Because it will definitely track like your HRV and heart rate. I think it does it a little bit better, maybe differently.

Rachael (35:33.134)

So it noticed you were more relaxed even though you had been running, because you were drowning and that's a happy thing for you versus like being at work.

Aligned Birth Podcast (35:53.229)

than Garmin, but I will say that. So you were talking about, I don't mind it. I had to get these like little ring size or things, cause it was a little bit big. Again, not complaining because it was gifted to me. But I'm just, know, I will say, I think it's better in that aspect because I feel like I was always aware of the watch.

Rachael (35:55.192)

Do you like wearing it?

So you wear it 24 seven.

Rachael (36:09.166)

Okay, you got me interested. I see them and I don't even wear a watch at night.

Aligned Birth Podcast (36:21.644)

whereas I'm not necessarily aware of the ring and I wear it during adjusting during the day. I don't like to have a watch on when I'm adjusting just because it feels really bulky. Although I wear bracelets on my other wrist, but whatever. It's totally a sensory thing, I suppose. But it's, yeah, yeah, yeah. I think that's kind of where I got. I think that's where, Yeah. Yeah.

Rachael (36:36.322)

Sometimes my watch makes me feel touched out. I get like, I'm like, I cannot wear that another second, but like I've worn my wedding ring like every day for 14 years now, we just celebrate it. And like I don't take it off. Like.

Aligned Birth Podcast (36:51.116)

Yeah, happy anniversary. So, I don't know. I think it's intriguing and I like it to know kind of the data and some areas to work. in that, it will even track how long it took you to fall asleep, how good your sleep was and what some of the issues were. And then you mentioning the meditation app because I think I need a different or a better nighttime routine.

Rachael (37:18.082)

Mm.

Aligned Birth Podcast (37:19.102)

And yeah, I have the ebbs and flows in my days because some days I'm at the office really late. And so that really throws things off. And so it's kind of navigating that. But I'm glad you mentioned that because I'm hearing it from all different areas. I think I'm supposed to listen. I think I'm supposed to listen.

Rachael (37:31.192)

Try it. It's an easy lift.

Rachael (37:39.822)

Yeah, I like there's I know there's obviously probably lots of different apps out there, but I've been very pleased. It is a paid the app I use is paid, but it's crazy. There's like the calm app. Yes, they do. This one I'm happy. This is this one has a good return on it now. That's yeah. Yeah.

Aligned Birth Podcast (37:44.779)

Yeah.

Aligned Birth Podcast (37:48.746)

Yeah. See, it's those little subscriptions that they get you. Anyways, I know, I know. They add up.

Yeah, see, I'm okay with it if there's, yeah, a good return on it.

Rachael (38:04.076)

Well now I've got you interested in guided night time meditations and you've got me interested in an oaring. So yay. Don't be sorry. Be sorry to my husband when I ask for it for Christmas.

Aligned Birth Podcast (38:07.808)

Yes. I know. Sorry. Sorry.

Aligned Birth Podcast (38:17.196)

I no. And I have patients at the office, use the ultra human, like there's tons of other ones. I think I got overwhelmed in how many different options there were. Which one did I want until someone, she was just like, here, stop over analyzing things and use this. I was like, okay.

Rachael (38:35.692)

which leads to also more analyzing. Like I fear, this is why I haven't really tracked my sleep, is I fear that it's gonna tell me I'm not. Yes.

Aligned Birth Podcast (38:40.396)

you

Aligned Birth Podcast (38:46.464)

That you suck at sleeping? Yeah, that's exactly I know. I know. Face your fears, Rachel. No.

Rachael (38:51.726)

I'm

Rachael (38:56.714)

have to change this or do something better or it's gonna give me sleep anxiety.

Aligned Birth Podcast (38:57.642)

And then what do I have to do? I know. I know. I know. I wake up every morning, I'm like, I wonder if I was restless again and not, I didn't even know it. And it's always that one thing. I'm like, hmm, come on, magnesium, why are you not working?

Rachael (39:12.482)

That reminds me of... I think I take my museum too much. I think it stops working on my body because I take it every night. I'm like, it used to work, I swear. But Marshall, Marshall got a, it's called like a Brave, it's Brave something watch. It's like a digital, looks like a smartwatch. It's not a smartwatch. He got it for his birthday and loves it. He lo-

Aligned Birth Podcast (39:17.748)

you

Aligned Birth Podcast (39:22.85)

More, more.

Aligned Birth Podcast (39:36.3)

Yeah.

Rachael (39:37.792)

of the tracks his steps. It's got a couple little things he can play on it. but it, does measure his sleep and for the longest time I'm like, how did you sleep? But I'm asking, like, I've always asked, like, I just want to know, do you feel rested? Are you okay? Like, and he'll be like, my wife said I got no REM.

Aligned Birth Podcast (39:44.556)

Okay.

Aligned Birth Podcast (39:52.48)

Yeah, how'd you sleep last night? Yeah, yeah, yeah. God.

Rachael (40:03.85)

or he'd be like, I slept for seven hours and 22 minutes. And I'm like, I think you're missing the point. How did you sleep? How do you feel this morning? So like he was only measuring like how he slept based on what that. Yeah. It's all like, okay, son, we've got to, you got to put it on the charger at night. We can't you're too, you're too analytical of your sleep at this young age.

Aligned Birth Podcast (40:10.529)

you

Aligned Birth Podcast (40:14.476)

Uh-huh. The only the data not based on the,

Aligned Birth Podcast (40:24.428)

Yeah, uh-huh. That's what happens to me. That's where Brendan was like, I don't like this ring. My husband was like, because he hated me wearing the watch.

Rachael (40:35.34)

Yeah. Yeah. Cause that was like the first thing you want to talk about in the morning was how like the analytics of his sleep. I'm like, my God, this is a slippery slope. And then I got worried. I'm like, is my son not getting REM sleep? Which is like the most, it doesn't, it's, so I looked into it and it's just not a good quality measurement of his sleep. I'm like, but I got worried cause it he wasn't getting REM sleep.

Aligned Birth Podcast (40:42.976)

Yeah. Yes. Slipper slope. I love it.

Aligned Birth Podcast (40:49.9)

yeah, I know. It probably doesn't fit well at night, but yeah. No, no, I, no. No, it's not. No. And that's why you're like, and I don't want to wear a ring at night because... I know, I know. I love it. Well, this is real life, yay.

Rachael (41:09.378)

scared!

Aligned Birth Podcast (41:19.244)

Well, that was fun chatting with you friend. I know we didn't really talk about birth stuff, but that's okay We talked about we talked about work we talked about work, but we're excited to keep the podcast going so Yeah, I don't know what the episodes look like for next year, but We have some things in the work and it's gonna probably look kind of similar to what we've been doing conversations with us interviews Spreading I don't know knowledge

Rachael (41:22.198)

Yes, you too. It's not always, we weave it in.

I talked about stages of labor.

Aligned Birth Podcast (41:48.428)

Truth, we'll see. We'll see how it goes. But I love, love doing this. And I love, love, love that I don't do it by myself. So I'm always thankful that you are here, Rachel. Because I've learned, I've learned a ton from doing this. I've learned a ton. So pushes me out of my comfort zone. I hate hearing my own voice. I still don't.

Rachael (41:50.958)

Okay.

Rachael (42:11.182)

same.

Aligned Birth Podcast (42:16.076)

I still don't like listening to my own voice. I don't know. So yeah, kind of pushes me on my comfort zone every time too, but still it's good stuff. So I'm thankful for this.

Rachael (42:26.432)

It is. Same, thankful and excited to keep doing it, proud of how far we've come and it is an honor and a pleasure to do it with you, friend.

Aligned Birth Podcast (42:35.277)

Okay.