From the Heart with Rachel Brathen artwork

From the Heart with Rachel Brathen

390 episodes - English - Latest episode: 10 days ago - ★★★★★ - 4.1K ratings

Rachel Brathen is a bestselling author, podcast host, and serial entrepreneur who inspires millions every day. Now – Rachel offers an even more intimate look into her life and the inspiring journey. Weekly episodes of storytelling and talks from Rachel (sometimes alongside special guests!) dive into topics such as love, trust, finding balance, overcoming adversity and well-being. The light you are seeking is within your own heart. Join Rachel as she helps you uncover it, from her heart to yours.

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Limiting Screen Time and Why Boredom Is The Seed of Creativity

June 14, 2024 07:01 - 55 minutes

Think about the time before iPads, smart phones, and other devices. You came home from school and played outside. You went on a road trip and sang songs with your family. You did arts, crafts and other activities when you were bored.  Today’s episode discusses the sensitive topic of smart devices, the internet, and how excessive screen time can affect the health and wellbeing of our children. Have we lost the ability to be bored? Can we still find presence in the moment? Rachel shares stories...

An Unlearning: Limiting Beliefs, Generational Trauma, and Everything That Holds You Back

June 07, 2024 07:01 - 51 minutes

So many of us live our lives burnt out. We work, we provide for our families, and we spend the rest of the time managing our never ending to-do lists. Or is that just an old story we tell ourselves? If this sounds like you, today’s episode ponders a very big question: is it possible to change who we are at our core?  Rachel has always been someone who puts work first, who never stops moving, and who always has a million projects on the go. She reflects on why this might be the case: is this a...

How to Stop Obsessing Over What You Look Like

May 31, 2024 07:01 - 59 minutes

How often does your inner critic tell you that you’re not good enough? How often do you feel the urge to poke, prod, fix, and change yourself? In today’s episode, Rachel is coming out of a few hard weeks with bad body image. She unpacks that negative voice within and how to walk the fine line between authentic self-love and obsessing over what you look like.  After a triggering experience in a changing room and a comment from a stranger, Rachel was feeling the pressures of society to look a c...

A New Era of Morning Routines, Sleep, and Self-Care 

May 24, 2024 07:01 - 48 minutes

Do you have a morning routine? This practice can be absolutely life changing - but can also feel so impossible when we have little kids. Rachel has been having such a hard time with sleep and parenthood lately that a morning routine - and a lot of self-care activities in general - have been absolutely impossible. In today’s episode, she discusses how to navigate your mornings in a way that works for you. Whatever phase you are at in parenthood, know that it is all fleeting. Our job is to take...

Ask Rachel: You Can Choose What To Allow In Your Life

May 17, 2024 07:01 - 1 hour

It’s time for Ask Rachel! Today’s show features a fun mix of questions from various callers. If you’ve been wondering how to deal with drama taking the joy out of beautiful moments, or struggling with mom burnout and the overwhelm that comes from spending all day with your kids, or if you’re interested in different modalities of healing - today’s episode is for you. Join Rachel as she discusses balance, boundaries and healing, and even a book she has been working on! It’s sure to leave you fe...

Lice, Mice, and How to Keep Yourself Sane in A Crazy World 

May 10, 2024 07:01 - 47 minutes

f you’re having a difficult week, today’s episode will help you make it through - in any way that you can. After having a low week herself, Rachel sits down and opens up about everything unfolding at the farm. She talks lice, mice, and through some twists and turns she discusses more serious issues, from the environmental crisis to the genocide in Gaza.  How can we navigate knowing that there is so much terror unfolding in the world? Are we allowed to take care of ourselves when others are ex...

Spring, Sleep, and a Day in the Life of Bear

May 03, 2024 07:01 - 46 minutes

For all mothers out there, today’s episode offers comfort, solidarity, and a true chance to build a village. Rachel and her family are celebrating spring after a long Swedish winter. Bear is taking in all the new things, the weather is beautiful, and the days are magical. However, nights are a different story. Rachel shares a day in the life of Bear; his sleep schedule, his nap schedule - and where things just keep falling apart.  For humans with little ones, motherhood is all consuming. It’s...

Becoming a Gym Person: Purpose, Strength, and a Shift In Perspective 

April 26, 2024 07:01 - 1 hour

Whether you’re a gym person or not, today’s episode holds a beautiful message and some funny stories along the way. Rachel shares the surprising news that she has become… a gym person? She discusses the complicated relationship she has had with the gym in the past - stemming from serious body image issues, the gym used to be a place where she felt inadequate, awkward, and driven by her inner critic.  After a spiritual experience while strength training, she had a shift in perspective. Maybe y...

Ask Rachel: If You Think You’re Enlightened, Spend Time With Family

April 19, 2024 07:01 - 1 hour

It’s time for Ask Rachel on the show! In this episode, Rachel takes four very heartfelt and passionate questions from listeners. How can we change bad family dynamics to invite more vulnerability and closeness into our relationships? What is the best way to repair a relationship after we have made a mistake and are filled with shame? Is it possible to set boundaries in the workplace? How do we know when to follow our hearts versus our heads? For all your relationship questions, this episode h...

The Solar Eclipse, From The Heart

April 12, 2024 07:01 - 50 minutes

This past week brought with it the solar eclipse - and a lot of chaos! But that’s exactly what a solar eclipse is meant to do. It shakes things up and breaks down old structures that are ready to crumble. In today’s episode, Rachel unpacks the craziness of it all.  After a bit of story telling, she then dives into the patriarchal idea of success. Is it possible to quit the hustle and create from a more feminine, soft perspective? Can we really have a life of abundance that is filled with ease...

Family Chaos: What If The Most Beautiful Time Of Our Life Is Happening Right Now?

April 05, 2024 07:01 - 49 minutes

In this week’s episode, Rachel is talking to you from the mountains of Sweden where she is on ski trip with her family and best friends. With adults being outnumbered by children on this trip, it’s safe to say it has been the most chaotic, intense, crazy, but also beautiful, week of their lives. Rachel shares some hilarious stories before diving deeper into the topic of navigating parenthood as your children get older. She opens up about some new surprising challenges she has faced as a mothe...

Women Holding Things

March 29, 2024 07:01 - 50 minutes

The home, the children, the entire world - everywhere you look, you will see women holding things. Inspired by Maira Salman, today’s episode is a dedication to the mental load that we carry day in and day out as women and as mothers. It begins with a moment to check in and breathe before Rachel dives in, giving you a snippet of her brain and the seemingly endless list of things she’s worrying about in this moment. While it may feel like you have the weight of the world on your shoulders, find...

Ask Rachel: 7 Years of Speaking From the Heart

March 22, 2024 07:01 - 1 hour

This episode marks the 7 year podcast anniversary! Rachel commemorates it with a segment of Ask Rachel. She takes a look back on some of her favorite episodes over the years and shares her thoughts on how this podcast journey has shaped her life. Then she dives into some really heartfelt questions from YOU! She discusses how to navigate uncertainty and change by sharing the most chaotic experience of her life and what got her through it. Then she touches on why we often cry during yoga, how t...

The Days Are Long But the Years Are Short

March 15, 2024 07:01 - 47 minutes

This week Lea Luna (and the podcast!) turned seven years old. Since these years of life are the most formative, this feels like a big milestone. In this episode, Rachel takes a trip down memory lane and reflects on Lea’s life, from her birth to present day. She shares hilarious stories that highlight her daughter’s feisty personality (like the time she tried to run away from home) and more. One of the most bittersweet moments of parenthood is when you realize that your child is growing older ...

Freebleeding and Sacred Periods: How to Connect with Your Womb

March 08, 2024 05:01 - 1 hour

This episode is a deep dive on health, birth control, stigma, and how to take care of yourself while on your moon. Rachel begins the episode by sharing some bittersweet news: she has started her period again for the first time postpartum. She opens up about stories from her past and how her views on this very natural process have changed as she has grown older and had babies. If you are looking to get more in tune with your cycle, Rachel discusses why she chooses to freebleed, how to do it in...

Yoga, Discipline, and How to Stay Committed to Self-Care

March 01, 2024 08:01 - 47 minutes

With spring on the way, Rachel has some exciting news to share. She is hosting a 12 day yoga challenge! After finding herself in a bit of a rut in her physical practice, she is committing to movement in the best way possible: with her community. This podcast episode is all about discipline. We often wait for motivation to take the lead and inspire us into action, but life actually works the other way around. We have to show up for ourselves - even when it’s hard and even when we don’t want to...

10 Things You Can Do For Your Health Right Now

February 23, 2024 08:01 - 54 minutes

True wellbeing is so much more than just the food you eat. It’s a mindset! It’s the practices you incorporate into your everyday, the supplements you take, the quality time spent with loved ones, and the content you allow in your space. In this episode, Rachel shares all her non-negotiables that she does every day to optimize her health, including the foods on her plate, the plant medicine in her apothecary, and the practices in her toolkit (think sauna, cold-plunging, and time spent in natur...

Ask Rachel: The Wolf Mother and Why You Need to Trust Your Intuition

February 16, 2024 08:01 - 1 hour

Welcome to another segment of Ask Rachel. In this episode, Rachel takes three very important questions from listeners and answers them from the heart. First, you will hear her take on how to nourish and sustain real friendship - and how to know which friendships are worth sustaining in the first place. The next question dives into anxiety and long-term strategies to employ if this is something you struggle with. Finally, Rachel discusses something she is very passionate about - the inner intu...

Be With Your Art, Whatever It Is

February 09, 2024 08:00 - 55 minutes

In this week’s episode, Rachel is talking to you from the sunny south of Spain, where she is enjoying a much needed reawakening of her creative and fun self. After a 15-minute meditation and a reminiscing of her past trips to Spain, this episode offers the chance to get in touch with your own imaginative self. If you have been feeling disconnected lately, there is nothing more soothing to your nervous system than a creative outlet. Whether for you that is cooking, painting, dancing, or anythi...

Sitting with Sadness and Holding Space for Past Versions of You

February 02, 2024 08:01 - 49 minutes

When you feel sad, what do you do? Do you immediately search for reasons and explanations? Do you instantly look for “cures” that will bring you back to happy? Today’s episode dives into a practice that Rachel has been working on for many years now: the practice of sitting with discomfort. After waking up feeling incredibly sad, Rachel shares what her day looked like while letting sadness linger. Humans have a need to fix when something feels wrong, but if you avoid your feelings, they just s...

The Art Of Making Bone Broth - Where Nourishment Meets Self-Care

January 26, 2024 08:01 - 44 minutes

This week’s episode is a truly grounding episode both physically and collectively! Rachel begins with the healing properties of bone broth, how to prepare it and even a delicious recipe for baby bone broth. It turns out, bone broth is truly one of the most nourishing and versatile foods to incorporate into our diet! Rachel shares the entire process and ways in which she nourishes herself and her family with the benefits of bone broth. What if we all got together and shared the responsibilitie...

When In Doubt, Take Your Supplements and Find Your Community

January 19, 2024 08:01 - 48 minutes

In this week’s episode, Rachel tries so hard not to talk about her and Bear’s sleep schedule, but in the end, it’s not really an option! Lack of sleep affects the body, mind and spirit so much. Rather than fake it, Rachel shares openly, from the heart on how she’s coping, what supplements are helping to sustain her energy, and her deep seated longing for a village of other families to build community with. When we work together in community with each other, we have support, care, love and val...

Ask Rachel: Navigating Big Life Changes With Ease

January 12, 2024 08:01 - 1 hour

Welcome to another episode of From the Heart and another segment of Ask Rachel! In today’s show Rachel gives a brief and tender life/sleep/work update from the heart, then takes random questions from various callers around the world. Each question covers an important area of life; how to stay authentic while marketing yourself, what’s the most important element to prepare for when expecting a baby, what Rachel’s yoga practice looks like now, how to use your intuition when making important dec...

Dark Night of The Soul - How to Give Yourself a Grace Period During Hard Times

January 05, 2024 08:01 - 1 hour

This week’s episode is coming to you from a sleep-deprived, exhausted Mama, who has gone through a dark night of the soul (or several) with a beautiful baby boy who refuses to sleep for more than 30 minutes a night! With Bear unwilling to sleep, or sleeping so lightly that the slightest move wakes him again, Rachel has not had a proper night's sleep in several weeks. They’ve tried everything from sleep coaching, acupressure points, lavender massages, soothing, coaxing, but nothing seems to wo...

2024 Intention Setting Ceremony: Manifesting a Beautiful Year

December 29, 2023 05:01 - 1 hour

The time has come for the most anticipated From the Heart episode of the year! 2024 is upon us, and with that we are going to set our intentions for a beautiful new year. Join Rachel for a powerful intention setting ritual, where you will focus on your 2024 dreams, what you want to call in for the coming year, and then go deeper into the four main areas of your life - your mind, body, soul and home - to define what comes next.  What is the most beautiful version of 2024 that you can imagine? ...

Processing 2023: A Ritual to Make Space

December 22, 2023 08:01 - 1 hour

We have arrived at the end of another year. 2023 is almost behind us! Can you believe it? This week’s episode is the start of our New Year’s rituals. Grab your journal and pen, brew yourself some tea, and settle in for not just a regular podcast episode, but a beautiful practice that will prepare you for next week’s intention setting practice. Take a journey into the hard, the beautiful, the takeaways, the blessings, the friendships, and the love that shaped the past year to make space for ne...

Ask Rachel: How to Find Hope Through Life’s Toughest Moments

December 15, 2023 08:01 - 1 hour

Welcome to another episode of From the Heart and another segment of Ask Rachel! In today’s show various listeners call in with a wide variety of questions, and Rachel answers them all from the heart. From lack of sleep, to temper tantrums, and how to navigate miscarriage and loss, a lot of the questions focus on family life and resources that can help. On top of that, Rachel takes questions on how to deal with passive aggressive relationships in your life, steps to starting a business, and ho...

Winter Rituals and How to Embrace the Energy of the Season

December 08, 2023 08:01 - 52 minutes

Today’s episode is all about winter! Growing up in Sweden, Rachel had a hard time dealing with the darkness and cold so far north. But now, winter has become one of her favorite times of the year. If winter just isn’t your season, this episode will help you embrace, love, and appreciate all that it has to offer. Especially if you suffer from bouts of seasonal sadness, tune in to learn how to best work with your circadian rhythm to release natural hormones that will uplift your life, no matter...

Fatherhood, Career and Coffee with Dennis Schoneveld

December 01, 2023 08:01 - 1 hour

This week’s episode features the return of a very special guest after a long break, Dennis Schoneveld! He is here to update us on life in Sweden, his experience with freebirth, and what it’s like being a dad of two. After talking family it’s onto business, with Dennis sharing what he does for a living, the three exciting projects he’s been working on… and of course, coffee! It’s a fun episode, that took over 24 hours to record - but that’s life with two kids. Tune in as they answer listener q...

Ask Rachel: Finding Your Best Self

November 24, 2023 08:01 - 1 hour

Today’s episode is another segment of Ask Rachel. Rachel takes three random questions from three different callers - but the questions are all essentially the same. How can you connect to a place of self-worth without all the doing? How can you still feel lovable when you are not productive? How can you find peace without having to prove yourself to the world? These are big questions - and ones that we all try to work through, no matter where we come from. Today’s episode will give you insigh...

Is the World Inherently Good?

November 17, 2023 08:01 - 50 minutes

Today’s podcast episode may not be the uplifting, inspirational one you are looking for - but it’s one we all need. It’s a dose of connection, community, and how to pull yourself out of deep, dark holes. Rachel is pondering a big life question we may all be asking ourselves right now: is the world inherently good? Still in the Maldives, Rachel shares a nagging feeling that she just can’t shake. She has been struggling with how to navigate her own privilege, on top of a fear loop that has been...

The Maldives Episode: Family Dynamics, Celebrating Mothers, and Life on the Beach 

November 10, 2023 08:00 - 52 minutes

In today’s episode, Rachel is speaking to you directly from the Maldives! As the first family vacation with Bear, Rachel shares what the day to day life is like on a paradise island, how the baby has been adjusting, and whether she misses life on the beach. Being on vacation with 16 of your family members is always interesting, and she shares how her family dynamics play out before diving deeper into the importance of taking care of the pregnant or postpartum women in our lives. Tune in for ...

Life with Bear

November 03, 2023 07:01 - 58 minutes

Life with a newborn is beautiful and simple; tiring but gratifying - it is everything all at once! In this episode, Rachel gives an update on life with Bear, his little personality, what her normal day looks like, and her thoughts postpartum. These easygoing days have become one of the most healing times of Rachel’s life, but at the same time, the world is collectively anchored in a place of mourning for mothers in other parts of the world. Tune in for an episode that will put everything into...

Ask Rachel: Life Makes Sense When You Listen To Your Inner Voice

October 27, 2023 07:01 - 1 hour

On this episode of From the Heart, listeners call in with questions for another segment of Ask Rachel. After a little update on family life, Rachel dives in. She answers questions from how to handle shifts in your identity, how best to balance healthy living without becoming obsessive, and how to stay grounded in your purpose no matter what life throws your way. This episode also features a very beautiful yoga theme, with questions from yoga teachers on how to come back to your practice if yo...

Looking for An Adultier Adult to Save the Day

October 20, 2023 07:01 - 46 minutes

In this episode, Rachel is speaking to you from her first week of being a lone parent in the house. Dennis now has a full-time job, so Rachel is on her own with the kids. With a big change in routine, things haven’t been going as smoothly as Rachel had hoped for. She shares about the challenging days she’s had as the lone parent, how she’s trying to find her groove, and how through it all, she keeps looking for an adultier adult who is going to step in and help. This story is a metaphor for e...

How To Stay Grounded During Times of Unrest

October 13, 2023 07:01 - 49 minutes

The world as we know it was flipped on its head this week. In today’s episode, Rachel talks about the state of it all directly from her heart. In difficult times like this, not only should we keep up with our self-care practices - but it is crucial that we do. The world is asking something of you: ground yourself. Sometimes that may feel like you’re shying away from the pain, but in reality, that is exactly what is needed. Take care of yourself, anchor your feet on the ground, speak your grat...

Birthday Week: How To Know You’re In The Place You’re Meant To Be 

October 06, 2023 07:01 - 51 minutes

This week’s episode is a special one: it’s Rachel’s birthday week! With some big feelings in her heart, she reflects on the past couple of years and how her life has played out. Going from working non-stop in Aruba, to a pandemic, to illness and mold, and to finding her way to a farm in Sweden, it’s safe to say that things are very different now. And it was on her last birthday that she found out some big news: she was pregnant.  We all go through phases and cycles in our life, but sometimes ...

Ask Rachel: Repairing Relationships, Quieting the Inner Critic, and Returning to Love

September 29, 2023 07:01 - 1 hour

Ask Rachel: Repairing Relationships, Quieting the Inner Critic, and Returning to Love Welcome to another segment of Ask Rachel. On today’s episode, Rachel takes a wide variety of heartfelt and vulnerable questions from different listeners. She talks about how to repair relationships with your loved ones (and how important of a skill this is!), her inner critic and the negative thoughts that keep popping up for her lately, and then a little update on her non-vegan diet. When it comes to life w...

How to Create a Sustainable Self-Care Routine

September 22, 2023 07:01 - 55 minutes

As we know, life with a new baby often means the mother’s wellbeing gets left behind. So much of our lives are focused solely on our little one! But in this episode, Rachel shares a big revelation she has had over the past few weeks: all that matters is that you show up. The rest will follow. Right now, Rachel has found herself in a very good place when it comes to her self-care routine. She shares how she has been feeling in her body, a little bit about her exercise routine with a baby, why ...

Plant Friends, Herbalism, and Living a Life Connected to Nature

September 15, 2023 07:01 - 1 hour

Every single time you step outside there is so much medicine at your fingertips. In today’s episode, Rachel will introduce you to the world of herbalism. You will learn about different plants and how to live a life more connected to nature. The episode begins with Rachel’s origin story; from how she became interested in herbalism and her journey to deepen her knowledge. From there, a beautiful introduction awaits. Learn how to build an apothecary at home, how to forage for your own medicine o...

Lessons in Motherhood, Community, and Learning to Ask For Help

September 08, 2023 07:01 - 48 minutes

In today’s episode, Rachel shares a heartfelt update on motherhood, which includes everything from sleep, to running a household, taking care of yourself, and being a working mom. After a really intense day alone with Finn, she finds herself coming to a big revelation: she needs help. It’s never easy to ask for or receive help. But maybe this craving deeply weaves into our longing for community. Rachel shares her thoughts on how to go about creating more togetherness and what society could lo...

Ask Rachel: Life Tips on Home Birth, Eating Organic, Parenting Two, and More

September 01, 2023 07:01 - 1 hour

Welcome to Ask Rachel, where you call in with your questions and Rachel answers from the heart. Today’s episode is a fun mix of questions from many different listeners. Rachel shares tips and advice on everything from home birth, to eating organically, and sharing your time as a parent of two. Then she gets personal, answering how Dennis and her discussed having kids and their future plans for the farm. It’s a fun episode on life, love and divine timing. Do you have a question for Rachel? Cal...

Does It Take a Village To Raise a Child?

August 25, 2023 07:01 - 57 minutes

If you’re a human on this planet, you know just how important self-care is. That is especially true if you’re a mother. We give absolutely everything to our children: our bodies, our minds, our hearts and our souls. How can there be room left over for us at the end of it? In this episode, Rachel asks a pivotal question: does it truly take a village to raise a child? She shares a hard moment from motherhood, where Finn had an intense moment of crying after arriving at Rachel’s old house in Upp...

Taking the First Step to Finding Your Strength

August 18, 2023 07:01 - 48 minutes

Today’s episode of From the Heart is a beautiful life update from Rachel to you. She talks about craving community, feeling pain and weakness in her body, and how she has been going through a challenging time with Finn throughout the past week. Having a newborn is hard!  But no matter how far you’ve been led astray, you can always find your way back. Rachel discusses the steps she has taken to return to herself, from scheduling sessions with a personal trainer to finding windows of opportunit...

Returning to the Mat: How to Approach Movement After Time Away

August 11, 2023 07:00 - 53 minutes

If you are postpartum, or have just been in a rut lately when it comes to your physical health, today’s episode will inspire you to come back to movement - but not for the reason that you think. Rachel is back to her yoga practice after taking so many months off for pregnancy. She shares what her journey back to the mat has looked like; slow, steady, and with one clear motivation in mind.  The way we feel about ourselves physically also impacts how we feel energetically and emotionally, and v...

Ask Rachel: Ancestors, Herbalism, and Finding Belonging in the Now

August 04, 2023 07:01 - 1 hour

Welcome back to From the Heart, where today we have a segment of Ask Rachel. In this episode, Rachel takes questions on ways to connect to our ancestral past, where to start when it comes to herbalism, and how to release the fears and anxieties we may feel about good things ending. It is a beautiful array of questions where no two relate, but all are just as important. Tune in for a deep and insightful episode on all things life.  Do you have a question for Rachel? Call her and leave a messag...

The Big Postpartum Episode

July 28, 2023 07:01 - 1 hour

The first 40 days postpartum are thought to be the most sensitive and vulnerable (although of course, postpartum lasts much longer than this!). As Rachel has just passed the 40 day mark, she is here to share a step by step guide of her journey to replenish and heal herself after birth. If you are expecting (or plan to be soon), this episode will give you actionable advice on how to take care of yourself after baby’s arrival. Rachel shares her biggest pieces of advice, from the meals she ate, ...

The Very First Dog: Saying Goodbye to Quila

July 21, 2023 07:01 - 57 minutes

Today’s episode is a hard one… so bring some tissues. This week, Rachel said goodbye to her first dog Quila, who died in her arms. Quila has been with Rachel since the very beginning. She was her very first dog. She moved from Costa Rica to Aruba and to Sweden as Rachel moved. Saying goodbye this suddenly is not easy. Rachel tells the story of Quila today, sharing how she adopted (stole) her, her personality, and how she was Benjamin Button-ing her way through life and thriving in the winter ...

Life Postpartum as a Mom of Two

July 14, 2023 07:01 - 50 minutes

In today’s episode, Rachel is speaking to you at almost four weeks postpartum. She shares what life has been like in the newborn bubble and how her physical recovery has went since birth. On top of that, you get to hear an update on the entire family: Finn’s sleeping patterns, Rachel’s worries about Lea as a mom of two, and how Dennis is handling the transition. Overall, it’s a big time for this little family! But it’s also a time to lean into softness, show yourself compassion, and lower the...

My Freebirth: Meeting Little Sun

July 07, 2023 07:01 - 2 hours

Just in case you didn’t know… Rachel had a baby! In this episode, she speaks with you at two weeks postpartum to tell you the entire story of free birthing Little Sun. From when she first realized she was in labor, to the mantra she used throughout, who was present, and how everything unfolded - you will hear it all. Rachel intimately shares her favorite moment with Lea, Ringo’s role in the birth, how she dealt with the nuchal cord, and what she did with the placenta afterward. She bravely sh...


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