The Healthy Post Natal Body Podcast

Latest Episodes:

4 more diastasis questions and "taking a break from rehab training"..will it set you back to square 1? Apr 21, 2024

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In this week's episode I am lucky enough to answer several great questions from someone who emailed in.
Here are the questions I was asked;

1. I'm not sure I'm doing the home workouts right. When there is a spot that says "breathing (lying)" or "(standing)", does that just mean I do the upward motion breath that many times while lying or sitting? (I explain why we do this) And am I supposed to breathe up from my lower abdomen as shown in the breathing video every time I exhale in an exercise?

2. So, I was super diligent the first 6 weeks, but then I had a whole bunch of things come up right after the other and I've been pretty inconsistent for the last 6 weeks. I got all the way through weeks 1-4 and noticed a huge difference in strength and my diastasis gap and then got half way through weeks 4-8. I've done the workouts off and on since then but my gap seems to have digressed and gotten bigger... is that possible or am I imagining it? And if it is possible, how do I stop it from spreading apart again, are there certain motions I just can't do anymore?

3. Are the exercises you have us do in this 12 week program safe for early pregnancy as well, or just for postnatal?

4. And last question, how will I be able to tell once my body is strong enough again and how can I know that my diastasis is healed? (Since it's apparently normal to have a small gap there, I'm not sure how to tell once I've achieved a healthy level of separation.)

As always; HPNB still only has 5 billing cycles.
So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.
Though I'm not terribly active on Instagram and Facebook you can follow us there. I am however active on Threads so find me there!
And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)
Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic
Playing us out this week "I will survive" by Moses Kidd

Healing diastasis recti whilst breastfeeding and a "21 day diastasis challenge!"?? Apr 14, 2024

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In this week's, nice and brief, episode I answer the question whether you can heal diastasis recti whilst you're breastfeeding.
For some reason some healthcare professionals don't understand how breastfeeding impacts the body, but it DEFINITELY doesn't make your muscles stop working like muscles!!
Also, again, diastasis recti is not "for life and you will always have to maintain it".
And finally; "21 day challenges to heal diastasis recti"? Oh, just please don't!
As always; HPNB still only has 5 billing cycles.
So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.
Though I'm not terribly active on Instagram and Facebook you can follow us there. I am however active on Threads so find me there!
And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)
Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic
Playing us out this week "Side step" by Cast of Characters

Pre-natal fitness/weightgain as a pro-athlete? Pregnancy belts and weightlifting for weightloss. Apr 07, 2024

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On this week's episode I answer more listener emails.
An email from a pro-athlete who asks how/if she "can stay active, and prevent gaining too much weight during pregnany, to ensure she remains competitive and has an easier post-partum recovery" is what starts us off this week.
The I briefly talk about pregnancy belts to support your "baby-bump" and, finally, another brief explanation of why lifting weights to increase your metabolism is just a waste of time.
There are MUCH better reasons to lift weights!
As always; HPNB still only has 5 billing cycles.
So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.
Though I'm not terribly active on Instagram and Facebook you can follow us there. I am however active on Threads so find me there!
And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)
Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic
Playing us out this week "Shells by the sea" by Gateway

Debunking Diet Myths: Navigating Meal Timing, Protein Obsession, and Smart Nutrition on a Budget Mar 31, 2024

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On this week's episode I talk all things food.
I've had a lot of questions about this recently and I've seen even more discussions/statements on social media.
So let's answer some questions and busts some myths.
Does meal timing matter?
Is breakfast really that important for your bloodsugar levels? (Here and here are some studies I mentioned)
Does it matter what you have for breakfast?
Should an office worker eat the same as a farmhand?
Where does the fitness world's protein obsession come from and is it justified?
How much protein should you REALLY be aiming for?
What is the single most important thing you can do for your diet?
Does resistance training boost your BMR (Base Metabolic Rate)?
and much, much more
As always; HPNB still only has 5 billing cycles.
So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.
Though I'm not terribly active on Instagram and Facebook you can follow us there. I am however active on Threads so find me there!
And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)
Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic
Playing us out this week "Made it" by McCall

"Traveling Different": Travel advice for parents of neurodiverse children. With Dawn M. Barclay Mar 24, 2024

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Next month is Autism Acceptance Month and therefore I am bringing you this amazing interview I did in April 2022.
A couple of years ago I had the pleasure of talking to author Dawn M Barclay and, I think it's safe to say, I learned more from this conversation than from many others I have had over the past 10 years.
She's the author of a book called; "Traveling Different: Vacation Strategies for Parents of the Anxious, the Inflexible, and the Neurodiverse."
It's basically the travel bible for those on the autism spectrum as well as those with mood/attention disorders. Anyone who has a child with such issues or knows someone who does will benefit from the advice contained in this book, plus the tips for special needs children can soothe the hiccups of any family's travel.
In a fascinating conversation she basically takes us through the preparation stage of a trip through the trip and then we talk a bit about the return home.
She talks us through how to best prepare your child for traveling and a new routine/change in environment.
Then we talk about the type of trip that works best for neurodivergent children, things to take into account when booking your trip/places to stay.
She gives soo many tips that I couldn't possibly list them all here. All to make the trip as stress free for both you and your kid.
It's a wonderfully educational conversation with someone who clearly knows what they're talking about.
You can find Dawn, and her book.
On her website
On Facebook
On April the 2nd the book will be released in paperback form and it really is well worth seeing if you can get your hands on a copy.
As always; HPNB still only has 5 billing cycles.
So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.
Though I'm not terribly active on Instagram and Facebook you can follow us there. I am however active on Threads so find me there!
And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)
Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic
Playing us out this week "Something I can live form" by SPARKZ

"She would never hurt her baby!" Post Partum Psychosis with Dr. Theresa Costales Mar 17, 2024

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This week I am absolutely over the moon to be joined by Dr. Theresa Costales, Arizona Medical Director for Connections Health Solutions, as we are talking all things to do with postpartum mental health but especially postpartum psychosis.
From the transient 'baby blues' to the gripping challenges of postpartum depression and the alarming reality of postpartum psychosis, Dr Costales offers an empathetic exploration of conditions that can profoundly affect new mothers.
We hear a lot about postpartum depression, and even post-partum anxiety but post-partum psychosis is massively under discussed and, as a consequence, not very well understood by many outside the postpartum mental health profession.
The harsh judgment often faced by recovering mothers, and the public's reluctance to understand that these are treatable mental illnesses, can lead to some of those who need urgent care being deprived of just that.
By examining the systemic issues within the medical community—including the dismissal of women's health concerns and the unique challenges faced by healthcare workers—we open up a dialogue about the urgent need for change and the promising shifts toward greater empathy and inclusivity, particularly for women of color.
Lastly, we celebrate the positive strides being made towards accessible mental health care for women, highlighting the ground-breaking work of Connections Health Solutions.
The importance of protocols that maintain the precious mother-child relationship during hospitalization, and the critical role of medication knowledge for pregnant and breastfeeding women, are topics we passionately delve into.
I don't say this every week, in fact I don't think I've ever said it at all, but this episode is a must-listen. Dr Costales is an amazing speaker on this subject and you'll absolutely love it.
As always; HPNB still only has 5 billing cycles.
So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.
Though I'm not terribly active on Instagram and Facebook you can follow us there. I am however active on Threads so find me there!
And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)
Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic
Playing us out this week

Understanding Anterior Placenta Effects, Sculpting Toned Arms, and Debunking Weighted Vest Myths Mar 10, 2024

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In this week's episode I answer more questions;
Does an anterior placenta make diastasis recti worse?
I talk about what anterior placenta is, what the effects of it are and why its nothing to worry about.
I also talk about "How to create toned arms". I get asked this question a lot so I talk about the right exercises to do and which exercises you can probably stop doing.
And finally; Weighted vests to help heal diastasis? Should you really be walking around with a heavy vest during the day if you want to heal your diastasis recti a bit faster??
As always; HPNB still only has 5 billing cycles.
So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.
Though I'm not terribly active on Instagram and Facebook you can follow us there. I am however active on Threads so find me there!
And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)
Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic
Playing us out this week "Promised Land" by Brian Brown

Sailing Through the 'Should Storm': Charting a Course for Mindful Parenting. With Dr Alison Escalante Mar 03, 2024

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As parents, we're often caught in the eye of the 'should storm,' buffeted by unyielding waves of perfectionism and contradictory advice that promise smooth sailing but leave us floundering.
Pediatrician Alison Escalante, MD, joins me on a voyage through these tumultuous seas, shining a beacon on the cultural expectations and societal 'shoulds' that threaten to capsize our parental confidence.
Now that I've exhausted that analogy let me tell you why you should listen;
Alison Escalante MD is a Pediatrician and the author of the upcoming book Sigh, See, Start: How to Be the parent your child needs in a world that won’t stop pushing, (available in all good bookstores)
She is a TEDx Speaker and a woman on a mission to ease the epidemic of anxiety that has convinced us we are always failing and is stealing our joy.
She has developed a 3 step method to help parents raise their kids mindfully, skillfully AND enjoy doing it.
She writes for Forbes on the science of human performance and Psychology Today on life in the culture of anxiety.
She has degrees from Princeton in the history of ideas and Rutgers in medicine, and did her pediatric training at Duke and University of Chicago. She is an adjunct faculty member of Rush University School of Medicine.
We are talking everything to do with the pressures of motherhood.
Mums are constantly being told about the things you DEFINITELY SHOULD or ABSOLUTELY SHOULD NOT EVER! do when raising their kids (breastfeeding Vs formula, screen time vs none, cry sleeping vs "that's child abuse!") and it can be really difficult to live with the pressure.
Alison cuts through all this nonsense and has a clear way to help you find the best way for you and your child.
You can find Alison everywhere;
Facebook
Instagram
As always; HPNB still only has 5 billing cycles.
So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.
Though I'm not terribly active on Instagram and Facebook you can follow us there. I am however active on Threads so find me there!
And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)
Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic
Playing us out this week

Self-Care for mothers, why a Rejuvenated You makes for a happy child. With Tessia Watson Feb 25, 2024

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As a new parent, the world expects you to have an instant love affair with motherhood, but what if the reality is a juggling act that leaves you feeling anything but rejuvenated?
Tessia Watson, author of "Rejuvenated Mums Make Happy Kids," joins me for a conversation that peels back the layers of post-natal self-care and the societal taboos that can make maternal well-being seem like a luxury rather than a necessity.
We talk the importance of selfcare, how taking time for yourself is actually part of being a good parent.
Tessia also points out some things that do work, and some that tend not to.
And, of course, we talk about the expectations put on mothers to put themselves last when it comes to looking after the family, work etc.
All in all, you're in for a great conversation which will really highlight how important it is that you take time for yourself. Not just for you but also for your kids.
You can find Tessia online;
Instagram
Facebook
As always; HPNB still only has 5 billing cycles.
So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.
Though I'm not terribly active on Instagram and Facebook you can follow us there. I am however active on Threads so find me there!
And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)
Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic
Playing us out this week "dusk till dawn" by GraceMcCoy

Hula Hooping with Diastasis Recti and backpain after diastasis exercise Feb 18, 2024

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This week I answer 3 diastasis recti related questions;
Is Hula Hooping really good for healing diastasis recti?
I answer the question and talk you through how to make sure you can do your hula hoop class safely when you have diastasis recti/or at least a gap.
Is it normal to have lower back ache the day after doing some diastasis exercises?
It is not uncommon but it's also not quite right as it shows you you're pushing too hard, to the point that your exercise becomes counter productive.
After not healing my diastasis recti properly after my last pregnancy, I now find myself pregnant again. Will my abs be completely ruined??
In short, NO, not if you do the right things now. For the longer answer about why it is essential for you to start now, you'll have to listen :)
"In the news this week" I talk a bit about this study that came out in April that shows a clear link between MODERATE levels of physical activity and a significantly lower risk of depression. It just highlights the importance of exercise again, even if you only do a minimal amount you will likely get a big impact from it.
Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form with little pictures :)
Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
After that it's only 5 months at £8/$10 and you get LIFETIME access.
Email peter@healthypostnatalbody.com if you have any questions or comments
Playing us out this week; Yeux Cachez by Nom Fabrique

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