The Healthy Post Natal Body Podcast

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Peri-menopause: Hormones, HRT, and why a personalised approach is the way of the future. Interview with Kristin Mallon Feb 11, 2024

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On this week's episode I am delighted to be joined by Kristin Mallon, the visionary CEO behind Femgevity, for a deep dive into perimenopause and all things associated with that.
Kristin explains what perimenopause REALLY is, what the symptoms are and how you can best manage it.
We talk about HRT, the myths and the facts and the need for women going through the perimenopause to work with healthcare providers who specialise in it, rather than just your GP.
Kristin makes excellent points regarding the necessity of finding healthcare providers who are not just well-informed but who also specialize in hormonal imbalances and women's health issues, like endometriosis and fibroids. It's a clarion call to action for women to become the stewards of their own health, engaging with practitioners who can guide them through these complex decisions with seasoned expertise.
She also makes an excellent point regarding the complexities when you have children later in life and the symptoms of perimenopause might well be exarcebated by postpartum life, and the need for your healthcare and fitness- professionals to be aware of this and take it into account
The conversation then shifts towards a holistic approach to hormone balancing, advocating for strategies that include diet, supplements, and bioidenticals.
Kristin shares insights on the proactive steps women can take, akin to planning for financial retirement, ensuring their health portfolio is robust and balanced.
Finally I respond to some emails I had in after the Gut Health interview I did with Josh Dech. Some of you asked whether I agreed with his take that a high-protein high fat diet was the way to go. I explain what my thinking regarding this is and why I think soo many people feel better on a high-protein diet than they do on a carb-heavy diet..and it's nothing to di with protein and carbs!!
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

10 + years of postpartum experience. Here's what I learned, and changed my mind on. Feb 03, 2024

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It's the 250th episode of the podcast and what better way to celebrate it, if that's the right term ;), than by sharing with you what I've learned in my decade+ long working in the postpartum recovery field.
I talk about all the things I learned when I did my first postpartum qualification 10+ years ago that no longer hold true. I talk about the change in exercise methodology and how we now should be thinking of postpartum recovery.
What should be part of it and what shouldn't.,
Which myths still persist even though they've been proven to be incorrect?
Why I quickly realised I knew absolutely nothing after I first qualified.
The many flaws in a lot of postpartum qualifications out there, the outdated thinking etc.
And, most importantly, I share with you what the expert thinking now is.
Post partum core strength and training.
Pelvic girdle pain.
Why you should stop isolating muscles such as the TVA.
Why a holistic approach is the only way.
Post partum diet advice.
Move away from diaphragmatic breathing.
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 "Ringing bell" by Visitants.

The Critical Role of Gut Well-being and Enlightened Eating with Josh Dech Jan 28, 2024

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Uncover the mysteries of your gastrointestinal universe with our special guest, Josh Dech, a holistic nutritionist who's a wizard at simplifying the complex world of gut health.
Did you know your gut isn't just a silent worker, but a key player in your body's symphony, harmonizing processes like weight management, hormonal balance, and even your mood? It's a part of you that's too important to ignore, and throughout this episode, we travel through the layers of understanding how diet is the conductor of this incredible internal orchestra.
Forget the one-size-fits-all approach to probiotics and dietary fads; we're talking a personalized nutrition concerto, with each note tailored to your body's needs. As Josh shares his knowledge, we venture beyond the gut to look at the wider implications of food choices, the quality of our produce, and the potential pitfalls of the food industry. We shed light on the confusing debates around meat and plant-based diets, organic versus non-organic, and how to navigate the ever-changing landscape of food and health with wisdom and care.
By the end of this conversation, you'll walk away with a treasure trove of insights into nurturing your gut health, making informed choices, and why it's time to cut through the noise of food elitism and contradictory nutrition advice.
We're not just talking about eating well; we're advocating a revolution in how we view our plates, our health, and our society.
You can find Josh's podcast by clicking this little link
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 "Fallout" by Cira Grandi

Belly support bands during pregnancy and foods that increase breastmilk production? Jan 21, 2024

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Could belly support bands, kino tape, belly wraps etc. be the hidden key to postpartum recovery? What about wearing one during your pregnancy, will that actually help prevent diastasis recti/pelvic girdle pain etc?
In today's episode, I discuss the real deal with taping and belly bands during pregnancy.
Despite their popularity, there's a lack of evidence to suggest they prevent diastasis recti; instead, strengthening exercises prove to be the more effective method.
I talk about what they do help with, how you should use one and what you should be looking for if you're looking to buy one.
I also tackle the widespread claim that oats, brewer's yeast (and other supplements) are the answer to increased breastmilk production.
The conversation doesn't end there – we dive into the emotional whirlpool that new mothers face, especially the fear of not producing enough breast milk; a concern for a staggering 76% of mothers, according to a survey.
I examine the reliability of this statistic and the societal pressure to steer clear of formula supplementation. Here's the link to the brewer's yeast study.
I also talk about Geraldine DeRuiter's highly anticipated book "If You Can't Take the Heat,". This is one that I'm really looking forward to reading when it comes out, and when I clear the HUGE stack of books on my bedside table.
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 "Flavor and reduction" by Cody Martin

What exercise during pregnancy helps with....and what it doesn't. Jan 14, 2024

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On this week's episode I talk about two things that I've been asked about this week.
One of my new client's asked whether exercise during pregnancy helps prevent things like diastasis recti and pelvic girdle pain.
So I talk a bit about what exercising during your pregnancy ACTUALLY helps with, and what it doesn't.
I was also asked about the "dangers" of plyometric exercise (jumpy exercises) postpartum. A lot of trainers would tell you to avoid them postpartum whereas I make the case for including plyometric exercises, such as jump lunges and jump squats, into your postpartum exercise routine. Just make sure you do them at the right time.
Just a reminder that 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 "Moonshot" by Aaron Sprinkle

The Post-Birth Protein Debate and "activating your Deep Core" Jan 07, 2024

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On the first episode of 2024 I answer 2 listener emails.
I talk about the need for sufficient protein postpartum and answer the question "if you should eat more when you are postpartum".
I also touch on how to set your plate up if you're looking to eat healthy.
Where should you start? How much protein is enough and is protein the be-and-end-all?
Then I talk about "deep core activation".
I explain I don't tend to use the phrase "deep core" but talk you through how the core actually works.
How can you make sure it works properly and what the best way to ensure your core recovers as fast as it can postpartum.
Just a reminder that 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 "Me!" by Lucy Domino

Ending the Year with top 3 health tips: Baby's sleep, Dental Hygiene in pregnancy, and the Power of Journaling Dec 31, 2023

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It's the end of 2023 and for this episode I have collected my 3 favourite pieces of advice from interviews I've done this year.
To be honest, I had a HUGE selection to choose from and have left many good things out..but a top 3 isn't a top 6 so that was always going to happen.
Listen to Danika Sanchez from "Baby Steps Concierge Nursing" talk about baby's sleep and how they should not really sleep through the night.
Her full interview can be found here
Then we have Teresa Yang, a top dentist, explain to me why there should always only be 1 choice when it comes to buying a toothbrush (and boy was I wrong!)
Teresa's interview can be found here
And finally, it's one of my favourite people in the health science space; Dr Heather Hausenblas talking about the importance of journaling.
Dr Hausenblas' interview can be found here
Like I said, I could have picked many, I have had tremendous guests on this year but I had to whittle it down and these 3 bits of advice really stuck out.
A HUGE "thank you" to all my listeners and guests and I'll be back in 2024.
Just a reminder that 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 "We know" by Aaron Sprinkle

Umbilical hernias, caused by diastasis? And "exercise does not help you live longer"?? Dec 17, 2023

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On this week's episode I talk umbilical hernias.
A lot of postpartum women have an umbilical hernia but there seems to still be a lot of confusion about whether there is a causal link between diastasis recti and umbilical hernias.
Can you repair an umbilical hernia by exercise, as some personal trainers would have you believe?
Is a hernia "Just diastasis on steroids"??
Should you be worried about having an umbilical hernia?
Can you manage a hernia?
How can they be repaired?
etc. etc.
After that I have a little look at this paper from Finland that you might have seen flying about online (or in the Daily Mail) which concludes that Exercise does not help you live longer.
But does it though, does it really say that?
Or might there be one or two other things in there that mean it's a bit more nuanced like that.
Just a reminder that HPNB now 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 "Sky Walker" by Grace McCoy

How to conceive even if you've struggled previously. Interview with Gabriela Rosa Dec 10, 2023

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This week I had a lot of questions and conversations about fertility, especially from women struggling to conceive a second or third child.
And, though I'm more than happy to answer questions myself, this is not my specialist subject and I would just be repeating the information this guest gave me a couple of years ago.
So, from the vault, I am delighted to bring you this episode.
Every now and again I am extremely lucky and manage to book a guest like Gabriela Rosa (MPH (CLE), MScM(RHHG), BHSc(ND) and many others things beside) for my little podcast.
Gabriela is a world-renowned fertility specialist and, after you've listened to her talking to me for an hour, you'll know that she is the real deal.
A best-selling author of 4 books, a Harvard university awarded scholar, and founder, and clinical director, of the Rosa Institute.
She, very kindly, gave up an hour of her time to talk to me about all things fertility related.
She explains that it takes, on average, 8 (!!!) cycles of IVF for people to fall pregnant.
How you can conceive naturally even after IVF treatments have failed.
That fertility is a team sport.
Why she tells people to "act pregnant to get pregnant".
Why you need a personalised approach when trying to get pregnant, rather than relying on what worked for other people.
How she has achieved a 78% success rate with her method.
And much, MUCH more.
This is one of my favourite interviews ever and I didn't even mind doing it at 1.30AM in the morning.
Gabriela's book is a MUST BUY, Fertility Breakthrough; Overcoming infertility and recurrent miscarriage when other treatments have failed.
You can find Gabriela on
Facebook
https://www.instagram.com/fertilitybreakthrough/
https://www.instagram.com/gabrielarosafertility/
You can listen to her podcast "Talk sex with Gabriela Rosa" soon on all the good podcast platforms
Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos.
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 or comments
If you could rate the podcast on your favourite platform that would be a big help.
Playing us out this week; "Jazzolino" by Fabio Poian

Bloating during the period, the FODMAP diet and deadlifting postpartum Dec 03, 2023

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This week I'm answering some great questions that I've had.
You might have heard me talk about bloating and the impact on diastasis recti before.
A great question this week was to do with bloating around your period and whether this also affects diastasis recti recovery.
Then I talk a bit about the FODMAP diet as a solution for people who have issues with IBS/bloating etc. I personally think there's a better solution for this group of people and that's journalling.
And, finally, I'm talking heavy lifting/deadlifts postpartum. Why when I say "You can do whatever you want" I actually mean it!
Just a reminder that HPNB now 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 "My Roots" by Cira Grandi

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