"Doctor Mom" Podcast | Practical Tips to Be a Proactive Parent

Raising resilient kids requires more than just protection from discomfort. It requires teaching them how to move through it with confidence and strength. In this episode, Spartan founder Joe De Sena and clinical psychologist Dr. Lara Pence share the core principles from their book 10 Rules for Resilience for Families and challenge many modern parenting norms. We talk about boundaries, consistency, discipline, movement, nutrition, screen time, and why overparenting can unintentionally create anxiety and insecurity in children. This conversation may stretch you, spark reflection, and encourage meaningful shifts in how you show up as a parent. Take what resonates, leave what does not, and trust yourself as you raise capable, grounded humans.
Topics Covered In This Episode:
Teaching resilience in children

Why boundaries create security

Overparenting and anxious kids

Building grit and mental toughness

Raising capable, independent adults

Show Notes:
Find a Spartan Race near you 

Follow @realjoedesena on Instagram

Follow @drlarapence on Instagram

Read 10 Rules for Resilience Mental Toughness for Families 

Click here to learn more about Dr. Elana Roumell's Doctor Mom Membership, a membership designed for moms who want to be their child's number one health advocate!

Click here to learn more about Steph Greunke, RD's  online nutrition program and community, Postpartum Reset, an intimate private community and online roadmap for any mama (or mama-to-be) who feels stuck, alone, and depleted and wants to learn how to thrive in motherhood.

Listen to today's episode on our website

Joe De Sena is the founder and CEO of Spartan and the Death Race, the world's leading endurance sports and wellness brand with a community over 10 million strong. He is the New York Times bestselling author of three books, Spartan Up!, Spartan Fit, and The Spartan Way. De Sena also hosts the Spartan Up! Podcast, which features weekly interviews with some of the world's greatest minds in business, sports and leadership. His mission—transforming 100 million people through the Spartan lifestyle. More at: www.joedesena.com
Dr. Lara Pence is a clinical psychologist and Chief Mind Doc at Spartan. With a career spanning more than 20 years, Dr. Pence is one of the most sought-after therapists in the community, having served on the Board of Directors for Embody Love Movement and The Elisa Project. In 2018, Dr. Pence founded LIGHFBOX, a company that helps individuals build self-mastery and mental resilience through daily exercises and challenges. Her work has been featured on Good Morning America, the BBC, Glamour, Vogue, WebMD, Psychology Today, and The Huffington Post. More at: www.drlarapence.co
INTRODUCE YOURSELF to Steph and Dr. Elana on Instagram. They can't wait to meet you!
@stephgreunke
@drelanaroumell



Please remember that the views and ideas presented on this podcast are for informational purposes only.  All information presented on this podcast is for informational purposes and not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a healthcare provider. Consult with your healthcare provider before starting any diet, supplement regimen, or to determine the appropriateness of the information shared on this podcast, or if you have any questions regarding your treatment plan.

Keeping our children safe starts with conversations that build trust, confidence and body awareness. In this powerful episode, therapist and trauma expert Korah Hoffman guides parents through exactly how to introduce body safety, personal boundaries, consent and early protective skills in a way that empowers rather than scares kids. Drawing from her professional work and personal experience, Korah shares the right language to use, when to begin these conversations, how to handle tricky situations and the most common mistakes parents unknowingly make. This episode will help you feel calm, informed and ready to protect your child through open communication and emotional safety.
Topics Covered In This Episode:
Teaching children body safety skills

How to talk about boundaries and consent

Preventing grooming and unsafe situations

Age-appropriate protective conversations

Building trust and open communication

Show Notes:
Follow @Korah_hoffman on Instagram

Visit Korah's website

How to find an EMDR provider 

Click here to learn more about Dr. Elana Roumell's Doctor Mom Membership, a membership designed for moms who want to be their child's number one health advocate!

Click here to learn more about Steph Greunke, RD's online nutrition program and community, Postpartum Reset, an intimate, private community and online roadmap for any mama (or mama-to-be) who feels stuck, alone, and depleted and wants to learn how to thrive in motherhood.

Listen to today's episode on our website

Korah is an empathetic servant, adventurous traveler, and owner of a private practice in Spring Arbor, MI.  Korah comes alive helping others grow through their challenges and overcoming their difficult circumstances. An experienced counselor Korah has worked in the mental health field since 2006 and specializes in trauma, PTSD, panic/anxiety disorders, and depression. Utilizing EMDR is a particular passion Korah has, helping others bring meaning back into their lives and process trauma effectively so they are no longer debilitated from their past. 


INTRODUCE YOURSELF to Steph and Dr. Elana on Instagram. They can't wait to meet you!
@stephgreunke
@drelanaroumell

Please remember that the views and ideas presented on this podcast are for informational purposes only.  All information presented on this podcast is for informational purposes and not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a healthcare provider. Consult with your healthcare provider before starting any diet, supplement regimen, or to determine the appropriateness of the information shared on this podcast, or if you have any questions regarding your treatment plan.

Creating a healthier home does not require perfection or an overwhelming overhaul of your lifestyle. In this practical and empowering episode, Shawna Holman, founder of A Little Less Toxic, shares how moms can reduce everyday toxin exposure in a realistic and approachable way. We talk about the biggest sources of hidden toxins in personal care and household products, how to make simple swaps without stress, and why progress matters more than doing everything at once. Shawna also explains how toxin reduction supports skin health, immune resilience, and overall wellbeing for the whole family. This episode will leave you feeling confident, capable, and encouraged to take small steps that make a meaningful difference.
Topics Covered In This Episode:
Reducing toxins in the home

Simple low-tox product swaps

Skin health and toxin exposure

Safer personal care choices

Creating a healthier family environment

Show Notes:
Learn more about A Little Less Toxic

Follow @alittlelesstoxic/ on Instagram

Watch A Little Less Toxic on YouTube Channel 

Click here to learn more about Dr. Elana Roumell's Doctor Mom Membership, a membership designed for moms who want to be their child's number one health advocate!

Click here to learn more about Steph Greunke, RD's online nutrition program and community, Postpartum Reset, an intimate, private community and online roadmap for any mama (or mama-to-be) who feels stuck, alone, and depleted and wants to learn how to thrive in motherhood.

Listen to today's episode on our website

I'm a wife, mom, friend and more. I'm a credentialed teacher staying home with my little ones, teaching them and anyone interested how to live a little less toxic. One day, one product, one meal at a time.

INTRODUCE YOURSELF to Steph and Dr. Elana on Instagram. They can't wait to meet you!
@stephgreunke
@drelanaroumell

Please remember that the views and ideas presented on this podcast are for informational purposes only.  All information presented on this podcast is for informational purposes and not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a healthcare provider. Consult with your healthcare provider before starting any diet, supplement regimen, or to determine the appropriateness of the information shared on this podcast, or if you have any questions regarding your treatment plan.

Healing after miscarriage requires compassion, nourishment and a deeper understanding of what the body goes through during and after loss. In this heartfelt episode, Needed co-founder, Julie Sawaya, opens up about her personal miscarriage journey and shares the nutrient support, functional testing and emotional tools that helped her rebuild strength and trust in her body. You will learn what to test, which nutrients matter most after loss, how partners can support recovery and how to begin preparing for a healthy future pregnancy. Julie's vulnerability and wisdom offer comfort and clarity for any mom navigating this tender season.
Topics Covered In This Episode:
Nutrient deficiencies after miscarriage

Testing for iron and micronutrient levels

How to replenish nutrient stores

Preparing for conception after loss

Emotional healing and self-compassion

Show Notes:
Follow @needed and @juliesawaya on Instagram

Visit Needed's website to learn more

Sign up for FREE perinatal nutrition consultation, sponsored by Needed. Eligible for those who have experienced a pregnancy loss and looking for added support.

Click here to learn more about Dr. Elana Roumell's Doctor Mom Membership, a membership designed for moms who want to be their child's number one health advocate!

Click here to learn more about Steph Greunke, RD's online nutrition program and community, Postpartum Reset, an intimate private community and online roadmap for any mama (or mama-to-be) who feels stuck, alone, and depleted and wants to learn how to thrive in motherhood.

Listen to today's episode on our website

Julie Sawaya is the co-founder and co-CEO of Needed, a perinatal nutrition company focused on optimal nourishment before, during, and after pregnancy. Needed delivers products, education, and nutrient testing backed by the latest clinical research and insights from their collective of perinatal health practitioners that regularly test nutrient and hormone levels to know what's optimal. Julie is a mama to a 1-year-old girl, and she is preparing to conceive again after a recent pregnancy loss.
INTRODUCE YOURSELF to Steph and Dr. Elana on Instagram. They can't wait to meet you!
@stephgreunke
@drelanaroumell

Please remember that the views and ideas presented on this podcast are for informational purposes only.  All information presented on this podcast is for informational purposes and not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a healthcare provider. Consult with your healthcare provider before starting any diet, supplement regimen, or to determine the appropriateness of the information shared on this podcast, or if you have any questions regarding your treatment plan.

In this episode, Steph and Elana reflect on their current priorities and share what is changing with the podcast. They celebrate a huge milestone of over 2 million downloads and walk you through what to expect next, including shorter bite-sized episodes that give you practical tools you can use right away.
You will hear honest behind-the-scenes conversations about navigating postpartum work transitions, protecting your nervous system during sick seasons, and helping kids thrive with more margin and less pressure. Steph also opens up about being a sports mom, supporting kids through big feelings during games, and what she is learning as she heads into a new decade.
If you have been craving simpler steps, more confidence, and less second-guessing, this episode will leave you feeling supported and excited for what is coming next. Come listen, celebrate with us, and tell us what pediatric topics you want us to cover in the new season.
Topics Covered In This Episode:
What's next for the podcast

Navigating fear around flu season

The transition from 3 to 4 kids

Tools to support your nervous system

Navigating kids' sports


Show Notes:
Click here to learn more about Dr. Elana Roumell's Doctor Mom Membership, a membership designed for moms who want to be their child's number one health advocate!

Click here to learn more about Steph Greunke, RD's online nutrition program and community, Postpartum Reset, an intimate private community and online roadmap for any mama (or mama-to-be) who feels stuck, alone, and depleted and wants to learn how to thrive in motherhood.

Listen to today's episode on our website



This Episode's Sponsors 
Enjoy the health benefits of PaleoValley's products such as their supplements, superfood bars and meat sticks.  Receive 15% off your purchase by heading to paleovalley.com/doctormom 
Discover for yourself why Needed is trusted by women's health practitioners and mamas alike to support optimal pregnancy outcomes. Try their 4 Part Complete Nutrition plan which includes a Prenatal Multi, Omega-3, Collagen Protein, and Pre/Probiotic. To get started, head to thisisneeded.com, and use code DOCTORMOM20 for 20% off Needed's Complete Plan!
Active Skin Repair is a must-have for everyone to keep themselves and their families healthy and clean.  Keep a bottle in the car to spray your face after removing your mask, a bottle in your medicine cabinet to replace your toxic first aid products, and one in your outdoor pack for whatever life throws at you.  Use code DOCTORMOM to receive 20% off your order + free shipping (with $50 minimum purchase). Visit BLDGActive.com to order.

INTRODUCE YOURSELF to Steph and Dr. Elana on Instagram. They can't wait to meet you!
@stephgreunke
@drelanaroumell

Please remember that the views and ideas presented on this podcast are for informational purposes only.  All information presented on this podcast is for informational purposes and not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a healthcare provider. Consult with your healthcare provider before starting any diet, supplement regimen, or to determine the appropriateness of the information shared on this podcast, or if you have any questions regarding your treatment plan.