The Healthy Post Natal Body Podcast

Latest Episodes:

Diet and exercise over 40. Interview with Brad Williams Apr 30, 2023

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In this week's episode I am joined by Personal trainer, gym owner, podcast host and all-round good guy Brad Williams.
California based Brad specialises in working with men and women over 40 and we talk about the differences that he sees in how someone over 40 should eat and train compared to someone in their 20s.
Some of the things we touch on are;
Life is different for the over 40s but how does this impact exercise?
Is it more difficult for someone over 40s to get the same results as someone in their 20s?
Why the hormone levels of the over 40s must be taken into account when training/aiming for certain results.
Should you eat differently past 40?
What food go on his eat or don't eat list?
Which foods should you always try to buy organic?
What supplementation does Brad recommend for someone over 40?
and much, much more.
Check out Brad's amazing "Over 40 fitness hacks" podcast
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; "I like that" by IVY STATES

Above navel diastasis, babies skin-biome and soap, hormone supplements and bras! Apr 23, 2023

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In this week's episode I answer some of the questions that have come up this week.
I talk about above navel diastasis and how the approach to recovery is slightly different from below navel, or completely open, DR. It's remarkably straightforward but still important to note the difference.
I'm also talking about whether you should wash your baby with soap every day or not.
Hormone therapies, are they an important addition to your health regime and who can you trust to provide them?
And, finally, a study about the importance of wearing a proper bra when exercising. Seriously, get one fitted if you can afford it! The actual research article can be found here
Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos...but mainly to look at the covers of each podcast episode :)
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; "Revolution" by Scarlett Solo/INNXCENT

Sustainability for normal people. Interview with sustainability expert John Pabon Apr 16, 2023

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I've been wanting to do an episode on this subject for a VERY long time so I am delighted to be talking sustainability with John Pabon.
We are all interested in sustainability and the environment but, for many of us, the message around these subjects are confusing, complicated and overall just massively disheartening.
"The world is doomed", "there is no point doing X" or "UNLESS YOU GO VEGAN YOU'RE EVIL!!" are the types of messages we hear all the time but, if you have children, you probably would like to know what you can PRACTICALLY do to help.
John is a globally recognized expert in sustainability. With more than 2 decades of experience in the "saving the planet business", and a whole host of impressive organisations and companies on his CV, he is THE guy to talk to about something like this.
He is also the author of “Sustainability for the Rest of Us: Your No-Bullshit, Five-Point Plan for Saving the Planet.”
The book has been described as “…a foundational read for practical sustainability in the 21st century” and “…one of the best sustainability resources available to date.”
His second book “The Great Greenwashing,” is out now for pre-sale.
And, of course, check out his website https://www.johnpabon.com/
John and I discuss many things including;
What, exactly, is sustainability? (Turns out I didn't know what it REALLY was either!"
Is there any point to people doing anything if big corporations are a large part of the problem?
Recycling, is it a waste of time?
Are corporations actually as evil as we think they are?
Why the "shouty environmentalist" is hurting the sustainability message.
You don't need to do everything, just do something.
Some practical things that any person, and small business, can do to really make a big difference.
And much more.
"In the news this week"; This paper about weightloss in old age. Does losing weight really lead to an early death?
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; "I got that WOW" by Ivy States

Supplements, Vitamins and probiotics. Should you take them? And what's the deal with "alkaline water"? Apr 09, 2023

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In this week's episode I answer some of the questions regarding supplementation that I've recieved over the past month or so.
Are vitamins worth the money?
Do women need to take different vitamins than men? Here is the pubmed bit I refer to
What about other supplements, protein, quercetin, turmeric etc?
Is a probiotic worth the money, what is a probiotic and how can you spot a "good one" from one that won't do anything at all? Is there a difference between the various kinds of probiotics and is one better than the other?
And finally, Alkaline water and the alkaline diet. Is your body "being acidic" a problem? And, if the alkaline diet works..then why is that?
Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos...but mainly to look at the covers of each podcast episode :)
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; "Not a care in the world" by Ryan Saranich

From the Vault..The Big Post-partum Diet Q&A. Interview with Spokesperson for the Academy of Nutrition and Dietetics; Libby Mills (MS, RDN, LDN, FAND) Apr 02, 2023

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In an episode "From the vault" we're answering your post-partum diet questions, with a very special guest;
Spokesperson for the Academy of Nutrition and Dietetics; Libby Mills (MS, RDN, LDN, FAND). She's giving you expert answers to the questions you sent in.
Some of the questions you put to her are;
Is the KETO diet safe to do when you're breastfeeding?
Can you get enough fiber in your diet if you cut out brown bread/rice etc. if those foods make you bloat?
How can I stop sugar cravings when I'm trying to cut out processed sugar during my pregnancy?
Has my pregnancy, and previous dieting, made my "set-point" go up? And does the body even have a set-point?
How do I eat enough (especially at snacks) without eating too many ultra processed foods, and without giving myself even more to do by preparing fresh food? Especially if I’m already crashing, I need things I can eat quickly and things I can carry with me if I’m out.
What can I do so I am not hungry and tired all the time but also don’t spend too much time cooking/preparing snacks on the weekend?
We also talk a lot about macros (carbs, protein and fats), what a good post-partum diet looks like and she has a lot of tips and easy to grab ideas
The Academy of Nutrition and Dietetics is the world's largest organization of food and nutrition professionals, they have a tonne of great information out there so check them out if you're looking for more information.
Their website https://www.eatrightpro.org/
Follow them on Facebook
And on Instagram
Libby also hosts her own show on https://wche1520.com/ called Libby's Luncheonette where she has conversations, eats and tips that focus on our local food system and how sustainable choices can positively affect our personal, community and ecological health and well-being.
And, finally, here are some of the "Lazy and delicious" magazine recipes she mentioned!
Don't tell me we don't give you a tonne of expert info on this podcast!!
I also left the "In the news" from that week in;
I do briefly encourage everyone who is pregnant and hasn't had the vaccine yet to please get it. All the studies show that getting vaccinated when you're pregnant is a good ide as it's completely safe whereas getting severely ill with COVID when you're pregnant really is not.
Here are a couple of studies that should reassure you;
https://www.news-medical.net/news/20211022/Study-finds-no-link-between-COVID-19-vaccinations-and-risk-of-early-miscarriages.aspx
https://www.eurekalert.org/news-releases/932380
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; "Spanish Ladies" (Stripped version) by Fare Ye Well

Does KETO burn more fat? "Just doing cardio isn't enough", How to smash through a plateau..and more Mar 26, 2023

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This week I answer some more of your questions and comment on some things that cropped up on my radar recently.
First, Does KETO burn more fat? And, if it does, then why does it not matter that it does?
Second, Just doing cardio isn't sufficient for healthy living and post-partum recovery.
Third, How "Just doing something different" can help you get through a plateau but only if you know what you['re doing and why you're doing it.
And, finally, why "All or nothing" usually means nothing.
Email peter@healthypostnatalbody.com if you have any questions or comments or want me to interview a specific person
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.
Playing us out; "Afternoonz" by Missy Missy

Post-partum running (Interview with Jessica Marie Rose-Leggio) "from the vault" and peanut allergies! Mar 19, 2023

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In a first I'm going "back to the vault" this week!
I've had a lot of questions about going back to running post-partum and that made me decide to do the "unthinkable!" and let you guys enjoy the interview I did with Runpainfreenow.com's Jessica Marie Rose Leggio.
This was one of the most enjoyable interviews I've done over the past 3 years and Jessica is the go-to person to answer most of the questions you've put to me recently so there is no point in my reinventing the wheel. Sit back, and enjoy!
In addition to having qualifications and experience coming out the wazoo, she really cares about women's health and injury prevention and that passion comes through in everything she talks about.
In one of the most enjoyable conversations I have had on the podcast, we spoke for about an hour about how to get back into running safely when you're post-partum.
How long before you can start back up?
What are the things you should be focusing on first.
Why muscle activation is at the basis of every good post-partum/rehab program.
Why the psoas muscle is soo ridiculously important, and yet too often ignored by coaches and trainers.
Why foamrolling is the number one thing every runner should do post-partum (but make sure you do it properly!!!)
And much, MUCH, more.
Jessica's FREE webinar www.runpainfreenow.com/free-training

Her new book; www.runpainfreenow.com/book Even I am getting myself a copy of this, and I HATE running!! This book is guaranteed to be worth it's weight in gold in terms of knowledge

You can find the RunPainFree podcast here if you're an Apple user, and here if you're not.
Below are some of the episodes and things we discussed that are well worth listening to.

Hamstring dysfunction

https://podcasts.apple.com/us/podcast/runpainfree-podcast/id1337184561?i=1000443154484

Workouts hurt you as a runner

https://podcasts.apple.com/us/podcast/runpainfree-podcast/id1337184561?i=1000443154483

Psoas

https://podcasts.apple.com/us/podcast/runpainfree-podcast/id1337184561?i=1000466016685

Email peter@healthypostnatalbody.com if you have any questions or comments or want me to interview a specific person
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.
Playing us out; "Bird watching" by Delbony

Body pillows during pregnancy are bad for you? Learn how to breathe and Gisele Bündchen. Mar 12, 2023

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This week I'm answering some more of your questions and emails,
Will using a bodypillow during pregnancy really lead to greater diastasis recti and hip problems?
Why learning to breathe properly is the single most important thing you can do for your post-partum recovery.
I'm also talking about "doming" again
And finally, why Gisele Bündchen is NOT the person you want to compare your body to when you're post-partum (I can't believe I have to say this but someone asked if I could give them a tummy like Gisele "because she's had 4 kids and looks amazing!!")
Email peter@healthypostnatalbody.com if you have any questions or comments or want me to interview a specific person
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.
Playing us out; "Sinking" (The stripped version) by Ramona Woolf

A better way to a healthy diet. Interview with Rebecca Washuta. Mar 05, 2023

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This week I have the pleasure of talking to Rebecca Washuta.
Rebecca is a Licensed Dietitian Nutritionist and Health Coach specializing in weight loss and habit formation. She has been featured in a tonne of magazines and news segments and is a great person to talk to about how to take practical steps towards a healthier diet.
We discuss many, many things including;
What the Big 3 formula for creating healthy meals and snacks is.
How if you are hungry within 2-3 hours after eating a meal that means your meal isn't put together properly.
The importance of chosing good quality protein over shitty "extra protein" snacks (such as Pepperamis).
The importance of fibre.
Why meal plans suck.
How almost all pre-packaged foods are horrifically low on fibre and therefor low on satiety.
How to change eating habits successfully.
My dislike of setting the wrong goals, and SMART goals.
And much, much more.
You can find Rebecca in all the places the cool people hang out.
Her website
Her Instagram
"In the news this week"; This story from the BBC about issues in UK based abortion centers
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.
Email peter@healthypostnatalbody.com if you have any questions or comments
Playing us out; "Head Zap" by Tiger Gang

My top 3 tips to a speedy post-partum recovery, and more in a Q&A Feb 26, 2023

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This week I'm answering some more of your questions and emails, covering a rather wide variety of subjects.
What are my top 3 tips for a successful, and fast, post-partum recovery?
Why resistance training for your upperbody is key if you want to recover post-partum. (And why there is a lot of it in the HPNB program)
The importance of "dynamic training" rather than the standard "up and down" type of training you see in most post-partum programs.
Email peter@healthypostnatalbody.com if you have any questions or comments or want me to interview a specific person
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.
Playing us out; "A letter from Paris" by Elise Solberg

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