The Healthy Post Natal Body Podcast

Latest Episodes:

"Roll in and out of bed and DON'T lift heavy things"? This is just terrible advice. Feb 27, 2022

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This week I talk about the, frankly ridiculous, idea that you can't sit upright when getting into and out of bed. Or that you can't lift weights when you have diastasis recti.
Sure, that might be the case early on in your post-partum recovery but the thought that one of my clients expressed to me that "my physio told me that I always had to do that from now on" is simply incorrect, and actually just insane to even consider.
I talk about the one trick you need to be able to get in and out of bed without rolling around.
Part of it comes from the myth that diastasis recti is a "life-long condition" so I'll go into that a bit as well.
I also talk about why I think Post-partum personal trainers, and physios, should not have unreasonable cancellation policies. (Such as a 24 hours noitce policy)
I'm not doing an "in the news this week" as, obviously, there is only one thing that really matters at the moment.
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; "Morning in solace" by Moments

10 months post-partum, 5 months of personal training and I still have a big round belly!! What's the deal?? Feb 20, 2022

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This week I am talking about an email and conversation I had with someone;
She had twins 10 months ago, worked with a PT for 5 months and saw no improvement at all. In her words; My belly is "huge and hard" and her personal trainer said it was down to bloating.
So I go over the 3 causes of big round post-partum bellies and, as always, offer the solutions in each case as well.
For those of you wanting to know the 3 causes without listening;
1; Bloating The lady had an IgG allergy test done and changed her diet, cutting out loads of things, without results after 3 weeks.
2; Visceral fat which you gain during pregnancy but which doesn't necessarily go away
Here are two studies and bits that I refer to, if you'd like to read for yourself
https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2011.163

Some evidence a higher protein/lower carb approach works well for visceral fat

https://www.healthline.com/nutrition/lose-visceral-fat#TOC_TITLE_HDR_4

3; A personal trainer who doesn't really know what they're doing. Her personal trainer was a "Jenny Burrell" licensee.
In the news this week; A shocking piece of news that found that only 40% of women in the US had good cardiovascular health when they went into labour. I know that pregnancy, and labour, is supposed to be a miracle and magic and all natural but you really want to have decent cardiovascular health as the consequences can be pretty dire if you don't.
PLEASE work on your health during your pregnancy!!
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; "all you are" by Centerpiece

Satiety theory, how to get your exercise in to a busy day and inclusivity Feb 13, 2022

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We're back to normal this week!
After the episode on the "top 3", and talking about Michael Mosley's flawed book, I had an email asking me to go into some more detail about the "satiety theory" so I'm doing a bit about that.
I'm talking time-management. I know how many of you are struggling to fit everything in, especially your exercise routines, so I'm quickly talking about what you can do that works. And it's not "getting up 10 minutes earlier" or "switching the television off".
I'm also talking a bit about inclusivity...Yes, I know what you're thinking a middle-aged white guy taling about inclusivity butI think the point of affordability in post-natal care is an important one to make.
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; "all you are" by Centerpiece

Health At Every Size or focus on weightloss. What does the science REALLY say? Feb 06, 2022

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In the aftermath of last week's episode, or actually..last Saturday's Instagram post where I dared suggest that The Fat Doctor was not a positive influence in the health industry..someone very kindly sent me a link to the following paper.
https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-10-9
"Weight Science: Evaluating the Evidence for a Paradigm Shift"

It's an interesting bit of work in which the authors make the case for a HAES approach when it comes to medicine. It suggests moving away from a weight-centered approach and has a lot of references in it.
So I'm spending this episode looking at the paper, going through some of the references, seeing where the authors and I agree (and we mostly do), where I think they could add some more caveats (and I feel they could, and maybe should) and where some people who are part of the HAES movement, including the Fat Doctor, seem to be missing the caveats in this bit of work and work like this.
As I say in the podcast, very rarely are geniune scientists as secure about their work as people who support or oppose the stance the scientists take. And that really showed last week.
Show notes (where I link to the studies and references and bits I quote) can be found in the transcript section to this podcast. I will obviously still add a full transcript later this week.
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; "Keep it hidden" by Snow Bones (A beautiful piece of music)

My top 3 "worst people" in the health and fitness industry. Jan 30, 2022

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On this week's episode I'm getting myself into trouble by mentioning my top 3 "worst people in health and fitness".
My top 3 are;
First bit up to 27-28 minute mark;
Nr 1 Dr Michael Mosley. He makes the list as a serial publisher of crash-diet books built on iffy interpretations of research.
Then 28 minute to Approx 52 minutes;
Nr 2 Dr Asher Larmie, also known as "The Fat Doctor". They make the list as a serial denier of basic science which is often the case when activists get caught up in their own world.
A link to the study Dr Larmie quoted where they claim Obesity isn't a factor but race and ethnicity is...check the conclusion of the study to see my point;
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2770946

And some links that show that the above is clearly incorrect/outdated
https://www.nature.com/articles/s41366-020-0648-x

https://www.science.org/content/article/why-covid-19-more-deadly-people-obesity-even-if-theyre-young

https://www.cdc.gov/obesity/data/obesity-and-covid-19.html

Now, as I point out, this is not about the people themselves. It's about their work and the overall message they send out.
As someone will, no doubt, point out; These people are not part of the health and fitness industry and...indeed, they are definitely not in the Health business.
52 minutes onwards;
We have Nr 3; The guys behind "Bosh", the vegan products, or at least their marketing department. This could have been deliciously Ella or "The Plant Chef/ founder of Wickd". We spoke before about the "veganisation of junk food" and the health problems that brings, which is why they made my top 3.
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; "Dessert for Dinner" by Dresden, the Flamingo (They're back!!!)

Another Q and A! I'm talking pillows, rehab for an hour a day, grip strength and asking WHY you're supposed to do something Jan 23, 2022

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On this week's episode I'm answering some questions that you sent in such as;
Does sleeping with a pillow between my legs really help my diastasis recti?
My physio told me I had to exercise for an hour a day to heal my diastasis but I don't have the time for that. Can I do less?
My personal trainer doesn't like me asking questions during exercise. But some of the things we do makes no sense to me?
How can I improve my grip strength after recovering from post-natal carpal tunnel?
And, in what is now called, "read past the label" of the week; Sudafed! Did you know that Sudafed "blocked nose", Sudafed "Sinus MAX Strength!" and Sudafed "congestion and headache relief" is pretty much the same stuff? Different price, different labels, different names...but the same old Sudafed.
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; "Let me let you go" by Alright Years

No surgery required, the best weightloss exercises with DR and crappy bacon! Jan 16, 2022

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This week I have a new set-up! So you should hopefully notice better sound quality on your little speakers. It costs a bit of money but you're worth it.
I am talking about how your diastasis recti really doesn't need a £9k surgery and your belly doesn't need to end up with a massive scar, in 90% of cases.
I also touch on weightloss with diastasis recti as I get asked this question a lot; "What weightloss exercises can I do when I have DR?" or "what is the best diet to follow to lose weight with DR"
A new section of the show, which I am yet to title but is currently called:
"Your label implies health and quality but you're trying to sell me garbage" (Catchy, isn't it?).
I bought some bacon the other day. This stuff.
Finnebrogue's "better naked" nitrite free bacon.."with no nasties".
Obviously this sort of thing comes at a premium so imagine my surprise that it was still just crappy bacon with added water. No nasties but no quality either.
Very disappointing Finnebrogue, you Irish rascals! Not buying this stuff again, I'll buy quality instead.
BTW, just incase you thought there was a good reason to add water to bacon. There isn't, it's just cheaper.
In the news this week" about a man from Baltimore who was given a genetically modified pigs heart. Obviously I feel everyone should be a donor but, even if that happened, the numbers will never be big enough for everyone on the transplant list to be given what they need and this sort of breakthrough is incredible.
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; "Unafraid" by NOVVA

3 mistakes women make in their post-partum recovery Jan 09, 2022

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On the back of an email I received this week I thought I'd go over 3 of the biggest mistakes women make when they work on their post-partum recovery.
The email I received was pretty standard, I get about 10-20 of these every month or so, so I'm guessing there are a lot more people out there whom are struggling with these things.
The email read as follows; I take you through the top 3 things that this lovely lady, like many others, is not quite getting right;

Hi Peter,
I really need your help in my case
I gave birth to my second child ( birth weight 9lb) 2 years ago, since then my tummy is sticking out like a 6 months pregnant. I am not an active person but lean except the belly area. Weight is 126 lb’s with height 5”6. My DR is measuring 3 finger width and 2 knuckles deapth. Started lying vacuum, toe taps, bridges with vacuum, side planks and other DR related excercises and it’s been 10 days.
My questions are.
1. how long will it take to heal ?
2. Can I do all other excercises along DR excercises since it’s not right after birth as my DR is 2 years old?
3. Do you suggest any specific excercises that shrinks the belly fast?
Thanks,
No "in the news this week" as all the health related news was depressing Covid stuff. So please get your vaccine or speak to someone who knows what they're talking about if you're vaccine hesistant.
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; "You and I" by Luna Wave

How to plan for, and succeed at, improving your health in 2022 Jan 02, 2022

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This week, since it's the start of the New Year, I thought I would do an episode on "how to plan for, and succeed at, improving your health".
No matter what your goal is this year, I will talk you through how to actually make it stick this year.
Want to lose weight? Want to improve your cardio vascular fitness? Want to lift heavier things or just get started with doing some exercise?
Maybe you'd like to just slow down and improve your mental health a bit.
Or is this the year where you'll finally improve your posture, stop your back from hurting and heal your diastasis recti.
It doesn't really matter what your goal is, if you follow some basic steps you are guaranteed to get the results you want. And it won't cost you the world.
Here are the questions I always ask that I go over in the podcast so you can copy them and go through them yourself (make sure ou listen to the motivation behind each question though)
I've written them down for diet and exercise but you can apply this to any goal!
1; Have you ever done any form of diet/exercise before and what did you enjoy about it?
2: What are your diet/fitness goals? i.e. Lose X amount of weight, be stronger, complete a marathon etc.
3: Why are these your goals? i.e. Why do you want to lose this specific amount of weight?
4: On a scale of 1-10; how determined are you to reach your goals?
5: When do you want to achieve these goals by? Be as specific with your date as possible.
6: How much time are you realistically willing and able to spend in an effort to achieve your goals?
7: What obstacles can you think of that might prevent you from reaching your goals? i.e. big events coming up, work deadlines, nights out, dietary knowledge etc.
8: On a scale of 1-10; How confident are you that you can achieve your goals? And why do you feel this level of confidence?
9: What assistance would you most benefit from? (This is in bold for a reason!!)
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; "Story" by Half Measure

Never Binge Again! How to stop binge eating, with Dr Glenn Livingston Dec 26, 2021

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Are you one of the millions of people who suffer from a Binge Eating disorder? Or are you like me when it comes to certain foods you just eat it all even if you don't really feel like it anymore? This episode is for you!
This week I had the pleasure of being joined by Dr Glenn Livingston, who has a fascinating story and a tremendous amount of expertise when it comes to binge eating recovery.
Disillusioned by what traditional psychology had to offer overweight and/or food obsessed individuals, Dr. Livingston spent several decades researching the nature of bingeing and overeating via work with his own patients AND a self-funded research program with more than 40,000 participants. Most important, however, was his own personal journey out of obesity and food prison to a normal, healthy weight and a much more lighthearted relationship with food.
We are talking about many things; he takes us through his journey and his recovery, about working on the other side of the aisle and now having had a million readers of his book.
How his system works; What is the "inner-pig" and how do you beat your food demons?
Basically he tells us how you can recover PERMANENTLY from a binge eating disorder, and it's NOT by going on yet another diet!
You can find Glenn, and his system, on all forms of social media;
On his website; https://www.neverbingeagain.com/ where you can also get a FREE copy of his book!
Facebook
Instagram
Youtube

In the news this week This interesting little article on the BBC website talking about saturadted fat in dairy not being as bad as some thought it was. This won't exactly come as news to those who pay attention to diet (and cultural habits around the world) so I talk a bit about the issue with studies into food and health related issues and the amount of time it take them to filter through into the mainstream (including the NHS). Here is a link to the study BTW>
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; "Angels we have heard on high" by Dreamlamp

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