Health and Wellness

April 14, 2026

#130: How to Advocate for Yourself as a Working Parent Without Burning Out

Working parents are experiencing higher levels of stress and burnout than ever before, and it’s not just a time management problem. In this episode, Dr. Rosina McAlpine joins Brooke as they break down the research behind working parent stress, why work and home life are more connected than we think, and what’s really driving burnout. You’ll learn how workplaces can better support families, why “family-friendly” policies often fall short, and how to advocate for yourself in a way that actually creates change. This conversation blends data with practical strategies so you can feel more supported, more empowered, and less overwhelmed in both your work and your home life.
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About this episode

What You'll Learn: 

  • Why working parents have the highest rates of stress and burnout
  • How work stress and home stress compound and impact each other
  • The difference between equality and equity in the workplace
  • Why many “family-friendly” policies aren’t truly supportive
  • Simple ways to self-advocate at work for better support and flexibility
  • Examples of small workplace changes that can significantly reduce stress
  • How organizations can improve retention and productivity by supporting parents
  • Why routines and structure at home play a key role in reducing daily overwhelm

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    About Dr. Rosina: 

    Dr. Rosina an internationally recognized expert on parenting, managing work and family life, working parents, researcher, and media contributor.  Dr. Rosina is the founder of Win Win Parenting, a research-based program that is delivered in small, medium and large organisations and workplaces for all levels of government to inspire and resource working parents with strategies to better navigate day-to-day parenting challenges, support their mental health, manage work-life balance, reduce stress, and prevent burnout.  Dr. Rosina can offer a unique perspective –she has been featured on TV, print and radio media platforms – highlights include: the New York Post, The Today Show, with a regular spot on ABC Radio, and has spoken at corporate events globally. Learn more about Dr. Rosina and her speaking engagement

    Shownotes

    Save your seat inside The Confident Mama Masterclass → Join the Workshop here

    Grab my best-selling cookbook filled with healthy lactation recipes → Purchase your copy of The Milk Mama

    Take the FREE Working Parent Psychosocial Risk Assessment here

    FREE Building a Family-Friendly Workplace Guide → Download the Guide

    You can learn more about Dr. Rosina, how to work with her or catch some of her other tips and speaking engagements at drrosina.com/media or follow her on Instagram @drrosinamcalpine and @winwinparenting

    Transcript

    Hey I'm Brooke!

    I'm a perinatal holistic nutritionist here to help make your motherhood journey joyful and stress-free. Here you'll find recipes to nourish your body throughout all of pregnancy and postpartum, as well as educational articles and resources to empower you as you heal your body and raise a family.

    STay connected

    More topics

    Trying to ConceivePregnancyLabor + BirthPostpartumLactationMotherhoodMarriageNutritionPersonal Life

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