Shownotes
Creatine, fueling, fasting, pelvic health, breastfeeding, and sex — this episode of Wellness Big Sis the Pod highlights the most impactful lessons I learned in 2025 about women’s bodies across every life stage.
From creatine’s role in PMS, pregnancy, and postpartum to how fasted workouts affect female physiology, this episode revisits expert conversations that changed how I fuel, train, and support my patients and friends. We also break down evidence-based approaches to female fueling, supplementation, breastfeeding physiology, and pelvic floor health — including honest conversations about sex, pain, and postpartum recovery.
If you’re a woman in your 20s or 30s who wants science-backed guidance on supplements, nutrition, hormones, pregnancy, postpartum, and pelvic health, this episode brings it all together as we head into the New Year.
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49:: female-specific fueling, training, & performance with Dr. Katie Hirsch (fasting, creatine, the menstrual cycle, & more!): https://wellness-big-sis-the-pod.captivate.fm/episode/49-female-specific-fueling-training-performance-with-dr-katie-hirsch-fasting-creatine-the-menstrual-cycle-more/
51:: Mel Sulaver, RD & sports nutritionist talks nutrition in our 20s & 30s as women (Part I!): https://wellness-big-sis-the-pod.captivate.fm/episode/51-mel-sulaver-rd-sports-nutritionist-talks-nutrition-in-our-20s-30s-as-women-part-i/
Mamapalooza:: Creatine for women (mama AND baby!) from conception to postpartum with Dr. Stacey Ellery, PhD: https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-creatine-for-women-mama-and-baby-from-conception-to-postpartum-with-dr-stacey-ellery-phd/
Mamapalooza:: sex, pregnancy, labor, delivery, & girly topics we are too afraid to talk about with Dr. Emily Tran, PT, DPT: https://wellness-big-sis-the-pod.captivate.fm/episode/dr-emily-tran-interview-audio-and-video-descript/
Mamapalooza:: Breastfeeding 101 with International Board Certified Lactation Consultant, Sunayana Weber, of It's More Than Milk: https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-img-0565/
00:00- 00:17 Intro
00:18- 01:36 Introduction and Overview of 2025 Learnings
01:37- 04:56 The Role of Creatine in Women's Health
04:57- 07:14 Creatine During the Perinatal Period
07:15- 16:53 Creatine and Menstrual Cycle Management
16:54- 23:21 Fasting and Fueling for Female Physiology
23:22- 31:53 The Importance of Balanced Nutrition
31:54- 35:11 Supplementation Tips for Women
35:12- 37:04 Breastfeeding Insights
37:05- 40:31 Pelvic Floor Health and Sexual Wellness
40:32- 42:26 Mindfulness and Health Goals for 2026
42:27- 44:36 Conclusion and Looking Forward to 2026
Transcripts
We've learned so much in 2025 from all of the wonderful
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guests that have come on the podcast.
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So today I'm going to share some
of the top things that I have
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learned from them that have changed
my life and helped to change my
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overall health and wellness in 2025.
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Welcome back to Wellness pic, the pod.
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I'm your host, Dr.
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Kelsey Vic, a board
certified orthopedic Dr.
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Physical Therapy and a pelvic
floor physical therapist.
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And I know there is a lot of
women's health information out there
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and just different things that.
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Different so-called experts like
to say about the female body.
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So I really pride myself on this podcast
specifically getting on the highest
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quality experts, and we have had so many
amazing guests on the podcast this year.
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But I wanted to share some different
clips from throughout the year.
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What these experts have told us, an
educated SA that has actually changed
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my own routine, whether it be my
exercise routine, my fueling routine,
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my supplementation routine, or different
things that I've learned from those
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guest experts that I am constantly
sharing with my friends and patients.
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I thought it would be a fun episode.
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To really just pull out some of the,
like I call them little knowledge bombs.
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I don't even know if they're
gonna allow me to say the word
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bomb, but knowledge bombs that
these experts have shared with us.
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One of the things I learned the most about
this year in 2025 was creatine, especially
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creatine's role in our bodies as women
throughout different stages of life.
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From just our regular menstrual cycle
and different ways that creatine can
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help during different phases of our
menstrual cycle, especially when it
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comes to PMS, to Creatine's role during
the perinatal period, especially how it
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can help us during the conception phase,
the pregnancy phase, having a healthy
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birth, and then the postpartum phase.
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Dr.
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Stacey Ellery, one of the top
researchers in the field of women's
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health and creatine, breaks down
how creatine actually works within
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our bodies and its role in helping
provide enough energy to ourselves.
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Stacey: Creatine?
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The take home message is
that it's involved in energy
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production within ourselves, so
it's an amino acid derivative.
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We find it in meat-based animal
products that our body also
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synthesizes it, and it's kind of like.
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A little magnet for
something called phosphates.
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So phosphates are the energy
currency within ourselves.
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Everyone may have heard of
adenosine tri phosphate, or a TP.
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That's the go-to energy
molecule for all of our cells.
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We need a TP to keep the cells
functioning, and creatine plays
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a critical role in storing
the phosphates in our cells.
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That are needed to make that a TP.
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And so when creatine enters into our
cells either being transported in from
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our blood system or some cells make
it, it holds onto a little phosphate
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and it just holds it tight and lets
the cell continue to make energy
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through its immediate pathway, which
is that oxygen and glucose metabolizing
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oxidative pathway that we all know about.
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But then when there are shifts.
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In energy demand that creatine can
release that phosphate and it can
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be used to make a TP really quickly.
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And that's its important role within
the cell and that's why we start to
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hear some really, maybe even conflict.
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Information about creatine.
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We know it's important for skeletal
muscle and exercise performance, and now
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there's a lot of chatter about the brain.
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And then I'm gonna sit here today and
tell you that it's really important for
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the uterus and the ovary and the placenta
and the baby and the skeptics out there
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might be thinking like, hang on a second,
this can't be some sort of wonder.
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Nutritional treatment that is going
to tackle all of these things.
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And I appreciate that skepticism.
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But if we remember that it's
about energy, energy is critical
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across all of ourselves.
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That is why creatine can potentially
have a role and a benefit for
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multiple different tissues.
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It's all about quick energy turnover.
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And the other thing about creatine.
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In the context of energy, which is really
important to understand, is it's the
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only pathway that is easily manipulated.
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So if we have more creatine and we
can get more creatine into the cell.
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We can store more of those phosphates,
but we can't necessarily store
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more a TP or store more other
energy molecules within the cell.
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So that's why it's really important
too, because we can make it go
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up and make it go down through
some pretty simple mechanisms.
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Speaker 4: Dr.
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Stacey's research primarily focuses
on Creatine's role during the
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perinatal period, and we talked
a lot about how creatine can
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potentially help during conception.
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Pregnancy, birth, and postpartum.
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I'll leave the full episode below, but
here's one of my favorite clips from
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the episode that I have shared with
a lot of my friends and patients who
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are going through this phase of life.
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Stacey: Yeah, so it all comes.
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Down to cells needing enough
energy to conduct their processes.
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And so for skeletal muscle, obviously
the processes that are really important
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are those contractile functions, and
there's a lot of creatin in skeletal
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muscle cell because they have that
high energy capacity and the need to
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do that for our reproductive tissues,
the easier way to think about it is.
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The regeneration.
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So if we think about the female
reproductive cycle, we have
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follicles developing every month and
eventually releasing a mature cyte.
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We have our functional layer of the
uterus growing and then shedding
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away with the menstrual cycle.
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And all of those processes are
super high energy demanding.
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And so that is where
creatine comes into it.
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So we've been able to show, and
others have shown the cells.
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They just have a high energy capacity
because they're constantly turning over.
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Do actually use creatine to help
balance that energy requirement.
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So it's a little bit of a shift in the
thinking from what we traditionally
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consider the role of creatine
where energy burst and contractile
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function, it's more about tissue
regeneration and building and the energy
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required to conduct those processes.
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You think about it in a pregnancy, you're
growing a whole new little human being.
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You're growing a whole new incredible
organ simultaneously, which is supporting
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the development of that new little
person and conducting all of the major
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organ systems, that being the placenta.
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And so the sheer amount of tissue
development in generation that's
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occurring through that process.
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In what is relatively a short period of
time in that 40 weeks, yet high energy
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demands and cells really require to
tap into all of their energy producing
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systems, including creatine, metabolism.
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Speaker 4: Another important
creatine fact I learned this
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year was in our episode with Dr.
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Katie Hirsch, who is an expert
researcher in female physiology,
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nutrition, training, and performance.
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She mentions how creatine can be
used during different phases of our
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menstrual cycle to help with various
symptoms and limitations we might
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feel, especially in our luteal phases.
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Katie: So before I dive in, there are
some really great reviews on creatine.
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Any situation you can think of.
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Um, there's been some really great
review papers that have come out, some
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key ones, um, to maybe look up and I
can share these with you later to maybe
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link people to, but there's a couple.
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Um.
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Myths and misconceptions.
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Papers that specifically pulls out
these most common myths that people
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often hear, um, or have questions about.
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And that was put about put out by
the International Society of Sport
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Nutrition, written by a whole group of
researchers who are key experts on this.
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Um.
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So that one's a good one for some
specific myth busting and questions
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of what's actually going on with that.
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And there's another really good
one that specifically focuses
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on creatine for women's health,
um, written by Abby Smith, Ryan.
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Um, and so it also goes
into good information about.
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Female specific benefits
or uses for creatine?
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Um, so first off, creatine is probably
one of the most studied supplements.
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Um, caffeine's up there
pretty good as well.
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But, um, lots and lots of data and we're
just seeing more all the time and the
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benefits it can have across the body
as far as negative effects of creatine.
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If you're dosing it appropriately,
um, as of right now, there's really
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not that many downsides to taking it.
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Um, so by doing some really standard
dosing, which typical recommendations
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about five grams per day, um, you can
do a loading dose, but if you take
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five grams per day every day, um,
you'll saturate your muscle stores.
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And so creatine itself is an amino acid.
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It's found naturally in.
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Meats.
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Um, and it's stored in muscle.
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And so you don't get this if you're
not consuming meat of some sort.
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It's not found in plants.
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Um, it's a muscle, again,
muscle specific amino acids.
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So, um, vegans, vegetarians often have low
amounts of creatine in their body 'cause
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they're not getting it in their diet.
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Um.
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Creatine in the body is one
of our immediate fuel sources.
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So if I were to immediately jump out of my
chair and need to run out of the room, I
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would be using creatine to help do that.
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It's really rapid way to
resy a TP in our body.
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Um, anytime we do anything fast,
quick, explosive, less than
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three seconds, um, that takes.
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Uses your a p creatine system.
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And so, like you said,
started with Jim Bros.
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They noticed it was helping 'em
increase muscle mass, get good gains.
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Um, and the reason for that is when
we have more creatine in our muscle.
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It helps with that energy process
and ultimately I can, usually it'll
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help me with, can I get one more, a
few more reps when I'm trying to do
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like a reps to fatigue or does it
help me lift just a little bit more?
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And so ultimately it's helping
you get more out of the workout.
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Um, and so that's why it's really
beneficial, um, especially for.
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Strength, muscle gain, power
generation sprinters would
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really benefit from creatine.
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Those big, explosive
movements, um, rely on that.
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So.
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That's kinda where its
main benefit started.
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Um, we're starting to see by
taking creatine again through
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that muscle, um, benefit piece.
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It's helping minimize loss of
muscle as we continue to get.
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Um, so that's really helpful.
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We're seeing benefits to bone.
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Um, so that's a big deal for
women, especially as we're aging.
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Um, in general, I simplify things and
say if it helps the muscle, it's gonna
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help the bone muscles pull on bones.
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Um, so that's really helpful.
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But it's helping again, through, if I can
lift a little bit more, if I can get a
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little more muscle growth, that all helps
pull on the bones and keep them healthy.
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There is some data that it might
be helping, um, with some of the
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actual bone activation pieces,
um, for women specifically.
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Um, so women tend to have lower creatine
stores compared to men, and so I.
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Really, we can't get enough
creatine in our diet by itself.
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You'd have to eat an amount of protein
and meat that just is unreasonable for a
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human being to consume naturally and so
much more efficient to supplement and much
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more efficient for loading the muscle.
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Um, and so supplementing for
women really helps make sure.
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We're gonna saturate the
muscle and get what we need.
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Um, there's some really
interesting brain benefits.
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Um, I think this is a really cool, um,
area of research for creatine and we
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don't have good dosing, um, for the
brain benefits yet, but it seems in
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women, especially creatine, can help
offset or reduce symptoms of depression.
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Um, so if you're someone that maybe
experiences depressive type episodes
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or moods throughout menstrual cycle,
that could be kind of helpful.
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If you're someone who may be chronically
experiences, some of that, there seems
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to be some interesting data that more
creatine, um, helps offset or reduce
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some of that with and without medication.
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Um, so that's a really
neat, interesting area.
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Some of the work I collaborated with,
um, coming out of Abby Smith, Ryan's
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lab was what if we loaded creatine so
you can do a loading dose, um, which is
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we get in 20 grams per day, um, split
into four doses throughout the day.
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We do that for five days, um, to
really quickly saturate the muscle.
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And so they wanted to look
at if we did a loading dose.
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Um, either during the follicular
phase or the luteal phase,
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does that have any benefits?
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So some big things that happen in
that high hormone luteal phase.
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When estrogen's high and progesterone's
high, sometimes we see women struggling
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to do those explosive movements.
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They just don't feel like
they can really max it out.
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Um, do repetitive high intensity stuff.
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It just, you feel maybe slightly sluggish.
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Um, so we were, they were targeting that.
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Um, another thing women complain about
is sometimes you get maybe bloated
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and you're holding water and you
feel kind of soft during that type
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of phase, um, that can be going on.
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And so, um.
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So they were looking at first and
foremost targeting that power deficit.
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And their data would show that by
loading creatine during that high
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hormone lal phase, it did offset power
deficits that happened during that time.
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Um, so that was a key thing.
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Um, they did then a secondary analysis
to kind of look at that water piece.
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Um, not only do women maybe feel
puffy during that time, but a fear
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of creatine is I'm gonna gain weight.
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Um, so what they looked at was.
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Do you gain weight?
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Um, and what's actually
happening with that water piece?
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And so what they were able
to show is actually creatine
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pulls water into the muscle.
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Um, and so when it does that to store
it in the muscle, it needs water.
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And so it pulls that water with it.
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So actually it helped improve
the distribution of water.
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And so if you're someone that maybe feels.
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Puffy, bloated, like you're holding
water, um, in your extracellular space.
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It helps pull it into the muscle
where it actually has better benefits,
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um, and is more useful, and then
you can help reduce some of that
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symptomology that's happening.
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How much weight do you gain with that?
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It's not anything drastic.
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Some people may hold a little bit more
than others, but it's coming from water
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and it's moving that distribution of
water better throughout your body, so.
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Um, it's not like you're gaining
body fat, um, which it would be the
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bigger concern with a weight gain.
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Um, and so those are some key things.
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Um, and so.
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I mean, if there's, you could go
on and on and on of some benefits,
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but those are some key ones, um,
that we focused on more recently.
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Speaker 4: These are both episodes
and experts that have helped change
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how I approach creatine in 2025.
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I have started creatine
loading in my luteal phase.
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I did as soon as I heard Dr.
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00:16:12,155 --> 00:16:16,325
Katie tell me that it could possibly
help with some of my exercise and
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workouts, and then also how just like.
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Puffy.
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I feel overall, and I share Dr.
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Stacey's episode a lot with a lot of
my friends who are in that perinatal
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phase so that they can be a little
bit more aware on the current research
267
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of creatine during this pregnancy,
postpartum birth, like very.
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Confusing phase in a woman's life.
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Dr.
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Katie shares how our female physiology
differs from men when it comes to
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fasting, especially fasted workouts.
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So she talks a lot in the episode about
what to do for fueling to help our bodies
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out both pre-workout and workouts so that
our bodies don't sense this low energy
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availability and start using resources
that we don't necessarily wanna use as.
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Resources for fuel, like
our skeletal muscle.
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00:17:06,165 --> 00:17:09,255
I bring up this episode a lot with my
friends because I feel like right now
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fasting is a very hot topic, whether
people are pro fasting or anti fasting,
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but I think it's important to separate
the knowledge that we have on fasting in
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general between both the female physiology
and the male physiology because as Dr.
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Katie explains in this next clip, both.
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Handle fasting differently
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Katie: So especially in females.
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There's a lot of reasons we might
exercise fasted, but I think there's
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kind of that prevailing idea that if
I'm trying to lose weight or change my
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00:17:40,510 --> 00:17:46,990
body comp, um, if I eat less calories
and exercise more, that should work the
286
00:17:46,990 --> 00:17:50,260
equation and in a high level that does.
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00:17:50,350 --> 00:17:55,840
Um, but a lot of the work, um, I did
there and continue to think about now is.
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Really, that's just not totally true
for women and especially in the world
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where we're talking about like energy
availability and how so many females are
290
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at risk for low energy availability and
red s and kind of those situations that
291
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trickles to fueling around your exercise.
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00:18:13,585 --> 00:18:16,915
And so a lot of the data, um,
research we've seen is really
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eating something before you work
out and going into that workout.
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Well fueled.
295
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Has so many important
benefits, especially for women.
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Um, the data we've seen doing exercise
fasted for women specifically just
297
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doesn't result in quite the same
effects as if we do it fueled.
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00:18:37,764 --> 00:18:42,445
So a few examples, um, we did some
studies comparing if I consume car
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carbohydrate or protein before either.
300
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A high intensity workout, a
resistance training type workout,
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um, aerobic type workout.
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Didn't matter what workout you were doing,
getting some fuel in before the workout,
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ultimately helped improve your energy
expenditure after the workout and your
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utilization of fat after the workout.
305
00:19:05,200 --> 00:19:08,980
All of that was improved if you
consumed some protein before your
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workout compared to the carbs.
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00:19:10,900 --> 00:19:15,370
So protein before the workout helped
improve, um, how many calories you
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burn and fat use after the workout.
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00:19:19,330 --> 00:19:23,080
The other thing, and we've shown that,
um, in a few different studies, getting
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some protein in before compared to
after, um, before seems to be, again,
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metabolically more advantageous, um,
when we're again trying to enhance that.
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Post exercise window, can we keep burning
some calories after the workout and
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really promote some fat utilization?
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Um, so then in addition to that, when
we go into the exercise more fueled,
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we can also do better in that workout.
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So if I feel better going into it and I
have the fuel to actually do the workout
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well, potentially at a higher intensity
or get a few more reps out of it.
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Then you're helping the whole situation
in general, your training feels better,
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you feel like you handled it better, so
you're excited to do it again next time.
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Um, so there's a dual piece of we
get more out of the workout, which
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can help my muscle and body comp.
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It's helping after the workout and
then I just generally feel better and
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it's not such a chore to get to the gym
'cause I don't feel good while I do it.
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Um, so lots and lots of good benefits.
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So I encourage all women,
um, it doesn't need to be.
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A full meal per se.
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Um, but if you can get some kind
of carb protein type snack 30 to 60
328
00:20:33,900 --> 00:20:38,370
minutes before, depending on kind
of what your gut can handle, um,
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that is a really great way to go.
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And then soon after, we just wanna get
some recovery started and then always say
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as soon as you can get home and have a
full meal of some sorts, that's perfect.
332
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Men's bodies just seem to handle, um.
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Kind of fasted scenarios a
little bit better maybe is.
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Um, and so if we think about female
bodies are just so sensitive to
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energy levels and those carbohydrate
levels, and I like to think about it
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taking it from a survival perspective.
337
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Um, if we just survive reproduce, that's
usually the goal of most organisms.
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Um.
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As females, we're doing the reproducing.
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And so we not only need to like keep
ourselves alive and be very resilient,
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but also keep a second human individual
alive and be very resilient for that.
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00:21:30,565 --> 00:21:34,375
So our bodies are very good at
holding onto the energy that we
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have and being very quick to adjust
when we're in a situation when
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maybe there's not enough energy.
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And so.
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That's super great in that situation.
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Um, but then put us in today's world and
if we're chronically not getting enough
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energy, our bodies respond to that and
we'll start to do things to conserve.
349
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That's a stressful situation.
350
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Um, and so it'll do a lot of things to try
to hold onto what it has and protect that.
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And so there's research
out there that shows, yeah.
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Um, long-term not good for females.
353
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We kick into those
mechanisms a lot faster.
354
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They happen in men as well, but their
threshold for when that type of stuff
355
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starts to happen, for example, like reds.
356
00:22:21,865 --> 00:22:26,335
That happens in males and females, but
the threshold of when we start to see
357
00:22:26,335 --> 00:22:32,215
those symptoms and the less positive
pieces of that show up happens sooner.
358
00:22:32,335 --> 00:22:35,755
In females were in that, when they're
in that deficit, usually compared to
359
00:22:35,755 --> 00:22:39,445
males, they can go a little bit longer,
um, and go into a little bit deeper
360
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hole before the issues start to show up.
361
00:22:42,655 --> 00:22:43,945
And so, um.
362
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Yeah, we're just way
more sensitive to that.
363
00:22:47,260 --> 00:22:51,250
And so by making sure we are fueling
our bodies, and especially when
364
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we put it into a tress situation,
exercise is a good stress, right?
365
00:22:55,870 --> 00:22:58,990
But it is a stress and
we're still taxing the body.
366
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Um, and so we wanna make
sure we're supporting that.
367
00:23:02,310 --> 00:23:05,220
Speaker 4: when it comes to
fueling for our bodies as women.
368
00:23:05,250 --> 00:23:09,690
mel Sor, registered dietician and another
expert in the field of female fueling
369
00:23:09,750 --> 00:23:13,679
training and performance gave us a
wonderful, simple way to make sure we
370
00:23:13,679 --> 00:23:18,060
are fueling appropriately and with the
right micro and macronutrients without
371
00:23:18,060 --> 00:23:19,705
having to be so obsessive about it.
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00:23:20,395 --> 00:23:23,065
Speaker 3: So I think the bigger piece
is let's, let's talk about like the
373
00:23:23,065 --> 00:23:25,915
hierarchy of needs for your body.
374
00:23:26,034 --> 00:23:29,935
Being in a state of energy availability
is the most important, right?
375
00:23:29,935 --> 00:23:34,975
So making sure you're eating enough to
support your body's baseline in addition
376
00:23:34,975 --> 00:23:36,120
to all of the things that you are.
377
00:23:37,540 --> 00:23:37,870
Right.
378
00:23:38,320 --> 00:23:43,450
Um, and that calorie level, that
macronutrient context is going
379
00:23:43,450 --> 00:23:44,710
to be different for everybody.
380
00:23:44,950 --> 00:23:47,500
The recommendation I like to
give is making sure you're having
381
00:23:47,500 --> 00:23:48,940
something every three to four hours.
382
00:23:48,940 --> 00:23:54,850
Like you should be like physiologically,
you should be hungry if you haven't
383
00:23:54,850 --> 00:23:56,290
eaten for three or four hours.
384
00:23:56,290 --> 00:23:58,030
Especially if we're talking a meal.
385
00:23:58,030 --> 00:24:01,900
That does include some sort of
protein, some sort of like starer.
386
00:24:02,495 --> 00:24:05,855
Carbohydrate, rice, potatoes,
pasta, planting, something along
387
00:24:05,855 --> 00:24:10,445
this line, and then you get into
like veggie and and fat, kind of
388
00:24:10,445 --> 00:24:12,095
like sprinkles on top of it, right?
389
00:24:12,095 --> 00:24:14,975
So the structure of that
plate, we can talk about it.
390
00:24:14,975 --> 00:24:20,075
In terms of performance plates, I really
like for most people, especially my
391
00:24:20,075 --> 00:24:21,675
active, the population I work with is.
392
00:24:22,350 --> 00:24:27,090
Express, either identifies as a female
athlete or as an active individual
393
00:24:27,090 --> 00:24:31,800
who's training 3, 4, 5 days a week,
maybe working towards specific types
394
00:24:31,800 --> 00:24:35,670
of events, sporting events, endurance
events, whatever that might be.
395
00:24:36,510 --> 00:24:41,130
So having breaking up your plate
into thirds is a good place to start.
396
00:24:41,610 --> 00:24:44,580
I feel like it's important to talk
about the plate because protein is
397
00:24:44,580 --> 00:24:46,679
having a moment, which is great.
398
00:24:47,460 --> 00:24:48,690
Love protein, but.
399
00:24:49,534 --> 00:24:53,375
But like if we're having so much
protein or we're so focused on
400
00:24:53,375 --> 00:24:55,630
protein that we are now not eating.
401
00:24:56,480 --> 00:24:59,630
Carbohydrates, especially
starchy carbohydrates.
402
00:24:59,630 --> 00:25:04,130
So one of the concerns that I have to
see, it's probably easier to speak to that
403
00:25:04,130 --> 00:25:10,460
too, is, you know, in, in obsession or
fixation on clean eating or whole foods,
404
00:25:10,850 --> 00:25:15,200
um, getting a majority of carbohydrates
from fruits and vegetables and fruits
405
00:25:15,200 --> 00:25:16,850
and vegetables are great, fiber is great.
406
00:25:17,510 --> 00:25:20,870
Too much fiber does not help you,
it doesn't help your hormones.
407
00:25:21,140 --> 00:25:22,760
You actually need to have.
408
00:25:23,375 --> 00:25:27,545
A certain amount of star or
carbohydrates, again, easy to digest
409
00:25:27,605 --> 00:25:32,375
carbohydrates, easy energy that is
readily, readily available for our body.
410
00:25:32,765 --> 00:25:36,665
Um, otherwise you might start to
see changes in your menstrual cycle.
411
00:25:36,665 --> 00:25:40,115
You might start to see changes in
your bone density, which is not
412
00:25:40,115 --> 00:25:41,735
something that we wanna compromise.
413
00:25:42,409 --> 00:25:46,280
At this time because by the time
we turn 20, our bone density
414
00:25:46,490 --> 00:25:48,500
is established essentially.
415
00:25:48,500 --> 00:25:53,179
So just even backtracking a little
bit to adolescents between the ages
416
00:25:53,179 --> 00:25:57,649
of 13 and 18, by 18, you've accrued
90% of your bone mineral density.
417
00:25:57,649 --> 00:26:00,080
So after that, we're just hanging on.
418
00:26:01,150 --> 00:26:02,440
Like we can buffer.
419
00:26:02,830 --> 00:26:05,680
We can build minimally, like minimally.
420
00:26:05,680 --> 00:26:10,360
I have worked with women in menopause,
particularly like within 60 and
421
00:26:10,360 --> 00:26:14,860
70, who haven't been able to put
on a small bit of bone density.
422
00:26:14,890 --> 00:26:16,060
Like it's possible.
423
00:26:16,420 --> 00:26:18,430
It's not easy, and it requires like.
424
00:26:18,995 --> 00:26:21,665
Very specific regimens to do that.
425
00:26:21,695 --> 00:26:25,835
So we don't wanna be playing
catch up by the time we get
426
00:26:25,835 --> 00:26:27,425
to our twenties and thirties.
427
00:26:27,425 --> 00:26:29,405
We wanna have accrued as much as possible.
428
00:26:29,405 --> 00:26:33,875
So, um, and like set ourselves
up for success physically there.
429
00:26:33,875 --> 00:26:34,415
So.
430
00:26:35,104 --> 00:26:38,854
You know, really making sure that you're
eating those, those three base meals.
431
00:26:38,854 --> 00:26:40,774
And that's a good way to think
about setting up your plate.
432
00:26:41,645 --> 00:26:46,715
And then where snacking comes
into play is, I would say most
433
00:26:46,715 --> 00:26:51,004
people, and especially like more
traditional work environments, might
434
00:26:51,004 --> 00:26:54,725
have breakfast somewhere between
eight and nine, lunch between.
435
00:26:55,445 --> 00:27:00,155
Noon and two, and then there's
this huge window until dinner.
436
00:27:00,514 --> 00:27:05,405
So a lot of people I end up seeing might
go 6, 7, 8 hours before they eat dinner.
437
00:27:06,094 --> 00:27:09,064
We either need to get in another
meal, there's enough room to get
438
00:27:09,064 --> 00:27:14,584
another meal if your work life
allows for that or your day to day.
439
00:27:14,584 --> 00:27:14,794
Right?
440
00:27:14,794 --> 00:27:17,405
So depending on the job you,
you work, you're probably not
441
00:27:17,405 --> 00:27:18,425
gonna be able to sit down.
442
00:27:19,114 --> 00:27:20,044
Have another meal.
443
00:27:20,165 --> 00:27:24,485
But what we can do is plan to have
some robust snacks to bridge the
444
00:27:24,485 --> 00:27:26,945
gap between that lunch and dinner.
445
00:27:26,945 --> 00:27:29,975
So you think of a meal as something
that would physically satisfy
446
00:27:29,975 --> 00:27:31,895
your body for three to four hours.
447
00:27:31,955 --> 00:27:35,314
A snack is something that would physically
satisfy you for one to two hours.
448
00:27:35,614 --> 00:27:37,264
So it helps to bridge that gap.
449
00:27:37,514 --> 00:27:38,835
If you, so if you think about a plate.
450
00:27:39,239 --> 00:27:43,499
You break it up, you break your plate
up into three, like pretty even pieces.
451
00:27:43,679 --> 00:27:43,769
Speaker 6: Mm-hmm.
452
00:27:44,249 --> 00:27:46,379
Speaker 3: You want some of
that to be protein, right?
453
00:27:46,379 --> 00:27:50,969
So if you are an animal protein
consumer, it could be eggs
454
00:27:50,969 --> 00:27:52,859
or chicken or fish or meat.
455
00:27:53,844 --> 00:27:57,985
Sort of kind, if you're more of like
a veggie forward eater, that would be
456
00:27:57,985 --> 00:28:02,664
beans and tofu or another form of, you
know, Tempe, another form of soy that
457
00:28:02,664 --> 00:28:06,715
would kind of like cross with your
starch, your carbohydrate side, right?
458
00:28:06,715 --> 00:28:09,594
So rice is pastas,
potatoes, things like that.
459
00:28:09,594 --> 00:28:12,324
And then, um, your other
third would be your veggie.
460
00:28:12,925 --> 00:28:15,144
So that would be like
your fruit, veggie color.
461
00:28:15,354 --> 00:28:17,274
Just think like your, the
colorful part of your plate.
462
00:28:17,364 --> 00:28:22,014
So a lot of times what I end up seeing,
especially in female populations, is.
463
00:28:22,715 --> 00:28:26,375
I need to behave having half
a plate of vegetables or half
464
00:28:26,375 --> 00:28:28,294
a plate of light color, right?
465
00:28:28,294 --> 00:28:32,375
So everybody is very focused on
getting in that color and that fiber.
466
00:28:32,375 --> 00:28:38,705
And the thing that gets missed is the
essential, you know, carbohydrates.
467
00:28:38,764 --> 00:28:40,655
So especially the starer one.
468
00:28:40,655 --> 00:28:41,014
So.
469
00:28:41,634 --> 00:28:45,144
A lot of people are wondering why they
struggle with low energy availability.
470
00:28:45,144 --> 00:28:46,225
That's a lot of what I end up seeing.
471
00:28:46,225 --> 00:28:50,574
Or again, just working through the body
dysmorphia, um, struggling relationships
472
00:28:50,574 --> 00:28:56,184
to food, and we need to work to normalize
taking in carbohydrates that are
473
00:28:56,364 --> 00:28:59,725
starchy in nature and again, just like
more readily available for the body.
474
00:29:00,714 --> 00:29:01,764
And then you just start to notice.
475
00:29:01,764 --> 00:29:03,534
You feel better, you feel fuller longer.
476
00:29:03,534 --> 00:29:05,094
Your meals are much more satisfying.
477
00:29:05,094 --> 00:29:10,254
So the fat, like think of your
fat as sprinkles, cheese dressing
478
00:29:10,584 --> 00:29:13,344
olive oil, avocado, not seeds.
479
00:29:13,344 --> 00:29:14,784
Like that would be like your dressing.
480
00:29:14,814 --> 00:29:16,404
So think about that as your sprinkles.
481
00:29:16,674 --> 00:29:17,244
Um.
482
00:29:17,710 --> 00:29:22,540
When, when I'm working with someone
who's in a season of like training
483
00:29:22,540 --> 00:29:27,850
for something specific, so I'll use
building towards a marathon for example.
484
00:29:28,179 --> 00:29:33,070
That plate ships, so you are
eating more, but like the volume
485
00:29:33,070 --> 00:29:34,389
of food is just gonna change.
486
00:29:34,389 --> 00:29:39,129
So now we're doing more like half of that
plate is the star, your carbohydrates,
487
00:29:39,520 --> 00:29:44,290
then you prioritize protein, and then
the veggies really become the sprinkles.
488
00:29:44,290 --> 00:29:46,480
Like we need different nutrients.
489
00:29:47,120 --> 00:29:49,610
Depending on what we
are asking of our body.
490
00:29:49,969 --> 00:29:53,419
And that I find is, it's hard for
people to recognize because they
491
00:29:53,419 --> 00:29:55,340
feel like, how could I do this?
492
00:29:55,340 --> 00:29:58,340
Or I'm going to cha gain weight,
or my body's gonna change,
493
00:29:58,340 --> 00:29:59,330
or this isn't what I need.
494
00:29:59,330 --> 00:30:03,139
Or this person says I need to just
be eating protein and veggies.
495
00:30:03,139 --> 00:30:03,320
Right?
496
00:30:03,320 --> 00:30:04,519
Like, I don't need to have this.
497
00:30:04,519 --> 00:30:07,040
But that's when we start to have issues.
498
00:30:07,040 --> 00:30:07,729
So you do.
499
00:30:07,729 --> 00:30:12,169
So even getting into, would love your
thoughts on this, just given what
500
00:30:12,169 --> 00:30:13,850
you do is the movement side, right?
501
00:30:13,850 --> 00:30:14,330
So.
502
00:30:14,949 --> 00:30:18,699
When I have people who are constantly
training, again, marathoning as an
503
00:30:18,699 --> 00:30:22,959
example, like the conversations I have
with them and their team, because I'm
504
00:30:22,959 --> 00:30:26,439
always working in a team with PT and a
team with a strength coach and a team
505
00:30:26,439 --> 00:30:29,049
with a run coach, whoever the people are.
506
00:30:29,049 --> 00:30:32,169
It's What are you racing?
507
00:30:32,259 --> 00:30:34,419
So like, let's talk about
what you're racing or you're
508
00:30:34,419 --> 00:30:36,100
really planning to compete in.
509
00:30:36,370 --> 00:30:38,829
And then let's talk about the
events that you're participating.
510
00:30:38,949 --> 00:30:40,959
Inly because you love to.
511
00:30:42,999 --> 00:30:47,649
If we're building towards a very
specific rate, like you're planning
512
00:30:47,649 --> 00:30:53,080
to push that, then we have to eat
differently than in a down season, right?
513
00:30:53,080 --> 00:30:57,129
Or like, you know, if, if you have
three or four months between races,
514
00:30:57,129 --> 00:31:00,909
then that's when I'm gonna focus
more on more veggies, more fruit.
515
00:31:00,909 --> 00:31:02,199
Like we're really antioxidants.
516
00:31:02,199 --> 00:31:06,009
We're gonna really like, nourish your
body, um, with these types of nutrients.
517
00:31:06,009 --> 00:31:09,129
Because when you're in the middle
of a build, it's about making
518
00:31:09,129 --> 00:31:10,269
sure you have enough energy.
519
00:31:10,614 --> 00:31:14,334
So the, the fiber and the color is
not as important as making sure you
520
00:31:14,334 --> 00:31:20,695
have enough energy, and that's a hard
thing to shift when culturally, again,
521
00:31:21,084 --> 00:31:26,274
um, I think in particular the, the
aesthetic is very tied to performance.
522
00:31:26,824 --> 00:31:29,944
Speaker 4: I also asked Mel her
thoughts on supplementation and how we
523
00:31:29,944 --> 00:31:33,424
should be approaching supplementation
as women based on what she sees
524
00:31:33,424 --> 00:31:37,924
clinically that most women are either
needing more of, getting too much of.
525
00:31:37,984 --> 00:31:40,594
And as she says in the episode,
it's very individualized.
526
00:31:40,594 --> 00:31:45,124
But from a general broad perspective, she
does give us some very handy tips when
527
00:31:45,124 --> 00:31:47,344
it comes to supplementation as women.
528
00:31:47,814 --> 00:31:49,644
Speaker 3: Nail your baseline diet first.
529
00:31:49,854 --> 00:31:51,024
Otherwise you're just wasting money.
530
00:31:51,144 --> 00:31:52,254
So like you have to say that.
531
00:31:52,794 --> 00:31:56,454
Um, if you like really kind of
nailed your rhythm and fueling,
532
00:31:56,454 --> 00:31:58,284
then ine for sure would be a top.
533
00:31:59,184 --> 00:32:04,284
Just a teaspoon, kind of like one serving
five grams a day is like a great standard.
534
00:32:04,584 --> 00:32:08,184
Probably benefit from more than that, but
that would be like individual discussions.
535
00:32:08,184 --> 00:32:11,964
I would say start with a five gram is
the best studied supplement we have.
536
00:32:12,294 --> 00:32:16,374
Um, it also continues to, we continue
to see more and more specific
537
00:32:16,374 --> 00:32:19,914
to female physiology outside of
just performance worth taking.
538
00:32:20,874 --> 00:32:23,935
I think vitamin D is also a valuable take.
539
00:32:23,965 --> 00:32:27,564
Somewhere between 1000 and 2000 I
use a day is more than appropriate
540
00:32:28,225 --> 00:32:30,324
as like a baseline recommendation.
541
00:32:30,745 --> 00:32:34,945
And then what I would say is, I know we'll
talk later, but, you know, and in another
542
00:32:35,004 --> 00:32:38,995
following about conception, but you know,
if you are in your twenties and thirties
543
00:32:38,995 --> 00:32:43,074
and you're thinking about getting pregnant
within a year or two, start taking a
544
00:32:43,074 --> 00:32:45,384
prenatal vitamin at least a year out.
545
00:32:45,445 --> 00:32:49,284
You know, it's, it's, it's like a
safety net, so it's not gonna hurt you.
546
00:32:51,084 --> 00:32:54,024
And then from there you can get a
little bit more nitpicky and specific,
547
00:32:54,024 --> 00:32:55,344
but those would be the big ones.
548
00:32:55,854 --> 00:33:00,534
Nutrients of emphasis for female
athletes as a whole, um, are
549
00:33:00,534 --> 00:33:03,204
always going to be iron, vitamin.
550
00:33:03,204 --> 00:33:04,494
D, calcium.
551
00:33:05,124 --> 00:33:05,604
Calcium.
552
00:33:05,604 --> 00:33:09,715
I'm cautious about supplementing with
the exception of certain populations
553
00:33:09,715 --> 00:33:11,664
because of cardiovascular risk.
554
00:33:12,235 --> 00:33:13,110
Probably not necessary.
555
00:33:13,139 --> 00:33:15,549
It's also easy to get
calcium in your diet.
556
00:33:16,644 --> 00:33:20,754
If you are vegan and you do not
consume any dairy or you are lactose
557
00:33:20,754 --> 00:33:24,925
intolerant, and if you do not consume
any dairy, you know, be conscious of
558
00:33:24,925 --> 00:33:27,655
like your leafy green intake broccoli.
559
00:33:27,655 --> 00:33:27,715
Um.
560
00:33:29,754 --> 00:33:33,504
You could also look at, you know, if you
like fish, uh, that wouldn't speak to
561
00:33:33,504 --> 00:33:37,044
vegan, but someone who is maybe lactose
intolerant, doesn't consume dairy.
562
00:33:37,465 --> 00:33:42,865
Um, like fish on a bone or like fish
like canned tin fish that typically has
563
00:33:42,865 --> 00:33:45,504
some bones that are, you're not gonna
taste them, but they're part of it.
564
00:33:45,564 --> 00:33:47,485
Incredible sources of calcium there.
565
00:33:48,144 --> 00:33:50,965
Iron again, iron is pretty much a one-off.
566
00:33:52,015 --> 00:33:55,254
Single recommendation because
the side effect of constipation
567
00:33:55,254 --> 00:33:56,365
is pretty uncomfortable.
568
00:33:56,845 --> 00:34:00,925
Um, so if you do end up taking
it because you have low iron.
569
00:34:01,360 --> 00:34:04,030
Again, not gonna give a specific
dose on that because that's person to
570
00:34:04,030 --> 00:34:07,899
person specific, but start with every
other day that can help mitigate it.
571
00:34:08,469 --> 00:34:12,429
Iron is also, again, especially if you're
someone who does consume animal-based
572
00:34:12,429 --> 00:34:15,219
protein, red meat's a fantastic source.
573
00:34:15,250 --> 00:34:19,870
If you can occasionally get in some
sort of organ meat, liver, kidney,
574
00:34:19,870 --> 00:34:24,219
heart, um, there are some great
blends now, like ground meat blends
575
00:34:24,219 --> 00:34:25,675
that include that as part of it.
576
00:34:26,268 --> 00:34:28,699
I used to have clients have to
like chop it up and put it in.
577
00:34:28,699 --> 00:34:29,899
Now we don't have to do that anymore.
578
00:34:29,960 --> 00:34:30,889
Anymore, it's amazing.
579
00:34:31,760 --> 00:34:35,989
But things like that, we can definitely
get those nutrients through food,
580
00:34:36,018 --> 00:34:39,889
but those are the ones that are,
we're kind of at more of a risk for.
581
00:34:39,949 --> 00:34:44,478
So just being and vitamin D is, is
not easy to get through your diet and
582
00:34:44,478 --> 00:34:45,524
we're definitely not getting enough.
583
00:34:46,139 --> 00:34:46,649
From the sun.
584
00:34:46,710 --> 00:34:48,899
So sometimes you'll hear like,
take it in the winter and
585
00:34:48,899 --> 00:34:49,739
don't take it in the summer.
586
00:34:49,739 --> 00:34:50,880
And I'm like, Nope.
587
00:34:51,029 --> 00:34:54,120
Have seen enough people with low
vitamin D throughout the year, unless
588
00:34:54,120 --> 00:34:55,590
you live very close to the equator.
589
00:34:55,900 --> 00:34:58,630
Speaker 4: One of the coolest things
I've learned this year from our
590
00:34:58,630 --> 00:35:01,900
guest expert internationally board
certified lactation consultant,
591
00:35:02,110 --> 00:35:08,560
Sina, was how our bodies as women are
prepped and primed for breastfeeding.
592
00:35:08,830 --> 00:35:10,600
She mentions how.
593
00:35:10,805 --> 00:35:14,944
Breastfeeding starts out hormonally
driven and then turns baby
594
00:35:14,944 --> 00:35:18,755
driven, and that is something new
that I learned in her episode.
595
00:35:18,755 --> 00:35:22,175
You guys can probably hear the shock
in my voice when you listen to the
596
00:35:22,175 --> 00:35:27,755
episode, but I will leave that clip next
because it is one of those fun facts
597
00:35:27,755 --> 00:35:30,965
that I like to share with a lot of my
patients and a lot of my other friends
598
00:35:30,965 --> 00:35:32,765
who are in their breastfeeding journeys.
599
00:35:33,325 --> 00:35:35,335
Sunayana: So I'm gonna get a
little sciencey and geeky on you.
600
00:35:35,335 --> 00:35:35,545
Yes, I love.
601
00:35:35,605 --> 00:35:39,774
Um, so for the first couple of
weeks of your baby's life, your milk
602
00:35:39,774 --> 00:35:41,605
supply is all hormonally driven.
603
00:35:41,605 --> 00:35:44,935
It's all endocrine driven prolactin,
which is the milk making hormone.
604
00:35:45,420 --> 00:35:48,960
Sky high after a baby has been born
and the placenta has been delivered,
605
00:35:49,260 --> 00:35:52,830
and then estrogen and progesterone
are pretty suppressed by prolactin.
606
00:35:53,100 --> 00:35:56,730
Prolactin and estrogen work in opposition,
so when one is high, the other is low.
607
00:35:56,970 --> 00:36:00,330
However, as your milk volume continues
to regulate throughout your breastfeeding
608
00:36:00,330 --> 00:36:03,480
journey, it's one of those things
where it's important to know that
609
00:36:03,480 --> 00:36:07,800
at some point your milk supply goes
from endocrine driven to baby driven.
610
00:36:07,800 --> 00:36:12,210
So it's really important to make sure
that even in the early days, your.
611
00:36:12,275 --> 00:36:15,695
Hitting eight feedings or eight
breast stimulations per day, you're
612
00:36:15,695 --> 00:36:19,745
making sure that you're letting a
baby kind of drain one side fully
613
00:36:19,745 --> 00:36:21,425
before moving them onto the other.
614
00:36:21,575 --> 00:36:24,905
You're making sure that if your baby
gets a bottle for whatever reason, you're
615
00:36:24,905 --> 00:36:27,035
pumping in place to create that demand.
616
00:36:27,185 --> 00:36:31,235
And I would say at around the four to
six week mark, it really flips from.
617
00:36:31,605 --> 00:36:35,445
Endocrine driven to demand and
supply driven, where if you are
618
00:36:35,475 --> 00:36:39,555
creating those effective stimulations
throughout the day, your body should
619
00:36:39,735 --> 00:36:41,355
continue to produce milk at the same
620
00:36:41,475 --> 00:36:43,665
Speaker 4: I just think it's so
cool that our bodies know what to
621
00:36:43,665 --> 00:36:47,894
do and are in control even before
breastfeeding becomes more baby driven.
622
00:36:48,430 --> 00:36:51,160
As a pelvic floor pt, one of
my favorite episodes this year
623
00:36:51,160 --> 00:36:52,350
was with my good friend, Dr.
624
00:36:52,350 --> 00:36:52,930
Emily Tran.
625
00:36:53,169 --> 00:36:56,470
We talked through girly topics
that are hard to approach.
626
00:36:56,649 --> 00:36:59,319
Things like sex, pain with
sex, what happens to our pelvic
627
00:36:59,319 --> 00:37:02,589
floors during pregnancy and
postpartum, and so, so much more.
628
00:37:03,100 --> 00:37:06,549
She made some very good points about
the general function of our pelvic
629
00:37:06,549 --> 00:37:08,979
floors, especially during breath
work that I think every man and
630
00:37:08,979 --> 00:37:11,470
woman should hear and understand.
631
00:37:11,830 --> 00:37:15,939
So I included this next clip
in the episode for that reason.
632
00:37:16,459 --> 00:37:18,740
I think it's something we
all need to learn about and
633
00:37:18,740 --> 00:37:22,609
understand about our bodies and
our pelvic floors as we end 2025.
634
00:37:23,189 --> 00:37:26,069
Emily : So in regards to sex,
let's just honestly bring it back
635
00:37:26,069 --> 00:37:27,870
to what is a normal pelvic floor?
636
00:37:27,870 --> 00:37:29,009
What should that look like?
637
00:37:29,279 --> 00:37:31,169
Um, and if you're booty
clenching, we should talk.
638
00:37:32,370 --> 00:37:36,450
Um, what I tell people is your diaphragm
or your breathing muscle, it sits right
639
00:37:36,450 --> 00:37:38,460
under where that rib cage area is, right?
640
00:37:38,460 --> 00:37:41,189
Like for the girlies, the
girly pops, or whoever, right?
641
00:37:41,430 --> 00:37:44,040
That sports bra line is kind
of right around where it sits.
642
00:37:44,399 --> 00:37:48,269
We wanna be able to breathe
360 degrees around it, right?
643
00:37:48,674 --> 00:37:52,515
Um, and if you don't, we might not
get, be getting full lengthening and
644
00:37:52,515 --> 00:37:56,625
excursion of the pelvic floor because
these guys kinda work in tune together.
645
00:37:56,625 --> 00:37:58,335
They work very dependently of each other.
646
00:37:58,335 --> 00:38:01,665
So if we're breathing well and
our diaphragm that sits here.
647
00:38:02,085 --> 00:38:04,455
The pelvic floor is going
to lengthen and drop down.
648
00:38:04,455 --> 00:38:07,754
I kind of imagine it like either
a trampoline or for me, I kind
649
00:38:07,754 --> 00:38:08,839
of imagine it like a jellyfish.
650
00:38:08,839 --> 00:38:09,080
Yeah.
651
00:38:09,080 --> 00:38:11,160
I tell people it's love like a jelly fish.
652
00:38:11,165 --> 00:38:11,835
I haven't heard this.
653
00:38:11,835 --> 00:38:11,955
Yes.
654
00:38:12,104 --> 00:38:12,495
Okay.
655
00:38:12,495 --> 00:38:15,435
And I, I think about that and it has
really helped people other ways is
656
00:38:15,435 --> 00:38:19,904
like, okay, when I'm able to get a full
inhale, I can feel like pelvic floor is
657
00:38:19,904 --> 00:38:21,165
like a flower blooming in slow motion.
658
00:38:21,165 --> 00:38:21,254
Mm-hmm.
659
00:38:21,495 --> 00:38:24,345
That's another thing that I tell people,
um, some of my clients that I work with.
660
00:38:24,765 --> 00:38:28,274
But in terms of that right, if you have a
pelvis and you have this, then you have,
661
00:38:28,305 --> 00:38:30,015
you should have that healthy relationship.
662
00:38:30,404 --> 00:38:30,765
Right.
663
00:38:31,064 --> 00:38:34,665
In terms of sex, in terms of sex
health with the pelvic floor, we
664
00:38:34,665 --> 00:38:36,645
shouldn't be having like pain with sex.
665
00:38:37,035 --> 00:38:40,814
Doesn't matter about any of
the sizes of all the things.
666
00:38:41,415 --> 00:38:44,384
It shouldn't hurt for me,
that's the first part.
667
00:38:44,595 --> 00:38:48,915
We should also be able to achieve
climax or an orgasm that shouldn't be
668
00:38:48,915 --> 00:38:50,714
uncomfortable and it shouldn't be painful.
669
00:38:51,194 --> 00:38:55,245
Um, another thing is like,
are we able to like feel
670
00:38:55,245 --> 00:38:57,134
comfortable during sex after sex?
671
00:38:57,134 --> 00:38:59,475
Some people tell me, okay,
well sex isn't painful.
672
00:38:59,819 --> 00:39:04,589
But it's after I feel really sore, after,
it's painful after, and I'm just aching.
673
00:39:04,649 --> 00:39:04,919
Yeah.
674
00:39:04,950 --> 00:39:08,399
Those are things that, like, for
me, that is not normal, right?
675
00:39:08,430 --> 00:39:08,519
Yeah.
676
00:39:08,580 --> 00:39:11,850
Normal is I'm able to have
an orgasm comfortably.
677
00:39:12,059 --> 00:39:15,240
I'm able to be in different
positions without pain.
678
00:39:15,509 --> 00:39:16,799
There's no like.
679
00:39:17,415 --> 00:39:21,075
Tenderness or discomfort at
initial insertion or deep.
680
00:39:21,104 --> 00:39:25,725
Those are like big components of what I
think of a healthy pelvic floor with sex
681
00:39:25,754 --> 00:39:28,394
Speaker: health, we also, of course,
chatted about what someone can do
682
00:39:28,394 --> 00:39:32,144
if they experience pain with sex or
soreness with sex, or have difficulty
683
00:39:32,144 --> 00:39:34,035
with penetration or tampon insertion.
684
00:39:34,134 --> 00:39:35,875
Emily : It doesn't matter if you're.
685
00:39:36,205 --> 00:39:38,004
Have a female or male anatomy.
686
00:39:38,004 --> 00:39:42,684
It's just everyone has a pelvic floor that
has the same type of functions that play
687
00:39:42,684 --> 00:39:47,245
with sex, health, swing tear, like bladder
bowel movements, and then just overall
688
00:39:47,245 --> 00:39:49,464
stability for the rest of your body above.
689
00:39:49,584 --> 00:39:52,165
So a lot of it for me in the beginning
is like breath work and like you
690
00:39:52,165 --> 00:39:55,584
said, the reason to see a pelvic floor
therapist for pain with sex, right?
691
00:39:55,584 --> 00:39:56,575
Because it's not normal.
692
00:39:56,790 --> 00:40:00,149
No matter how common it is, common
and normal are not the same.
693
00:40:00,210 --> 00:40:00,390
Right?
694
00:40:00,390 --> 00:40:04,200
We know that a lot of people
struggle with dys, ppr, painless sex.
695
00:40:04,529 --> 00:40:04,870
And I'm like, look.
696
00:40:05,714 --> 00:40:06,734
There's no TMI.
697
00:40:07,424 --> 00:40:08,325
We wanna go to orgasm.
698
00:40:08,354 --> 00:40:10,814
Speaker 4: Lastly, I wanted to
end on a clip that we all should
699
00:40:10,814 --> 00:40:13,785
pay attention to as we think about
different health and wellness goals
700
00:40:13,785 --> 00:40:14,714
that we have for the new year.
701
00:40:15,044 --> 00:40:19,095
This clip comes from our episode with
Male, so a registered dietician and
702
00:40:19,095 --> 00:40:23,174
expert when it comes to female fueling
and performance during all life stages.
703
00:40:23,504 --> 00:40:26,444
She brings up some wonderful
mindfulness exercises and journal
704
00:40:26,444 --> 00:40:30,764
topics to think about as we
prepare to healthily enter 2026.
705
00:40:31,325 --> 00:40:34,354
Speaker 3: But I think
a lot of it is language.
706
00:40:34,535 --> 00:40:37,504
How, how also, how are we talking about.
707
00:40:38,120 --> 00:40:38,720
Bodies.
708
00:40:38,899 --> 00:40:40,819
Why are we talking about bodies?
709
00:40:40,819 --> 00:40:44,479
Like all bodies are good bodies, healthy?
710
00:40:44,899 --> 00:40:47,779
I'm, I'm always very thought
like healthy is something that
711
00:40:47,779 --> 00:40:49,339
looks different on everybody.
712
00:40:49,970 --> 00:40:56,749
There is not a look to health period, like
end, truly like big end of discussion.
713
00:40:57,200 --> 00:40:57,950
Um.
714
00:40:58,370 --> 00:41:02,509
Bodies are comfortable at different
weight, shapes and sizes, how
715
00:41:02,509 --> 00:41:04,520
we define health for ourself.
716
00:41:04,520 --> 00:41:07,879
That's a big exercise I do with
all of my clients, especially when
717
00:41:07,879 --> 00:41:09,049
this is part of the conversation.
718
00:41:09,049 --> 00:41:10,879
Like how do you define healthy?
719
00:41:10,910 --> 00:41:14,930
Like what would healthy
feel like in your body now?
720
00:41:14,930 --> 00:41:15,620
What it look like?
721
00:41:15,620 --> 00:41:16,549
What would it feel like?
722
00:41:16,549 --> 00:41:21,169
Or what is your body capable
of doing when you are healthy?
723
00:41:22,535 --> 00:41:26,524
So we're taking away
healthy looks like this.
724
00:41:26,615 --> 00:41:27,995
I look like this.
725
00:41:28,204 --> 00:41:32,254
Um, and to be clear, I'm all
for like a good aesthetic shift.
726
00:41:32,314 --> 00:41:34,354
Shred recomp.
727
00:41:34,805 --> 00:41:40,384
Love to see what bodies are capable
of, but not at the expense of your
728
00:41:40,624 --> 00:41:45,064
mental health and not if, you know,
if, if you think about your value
729
00:41:45,069 --> 00:41:49,325
system as a series of buckets,
that's another way to explore it is.
730
00:41:49,714 --> 00:41:52,475
Where are the different
places you put value, right?
731
00:41:52,475 --> 00:41:57,095
So from zero to a hundred, if you could
label that, where would things be?
732
00:41:57,455 --> 00:42:02,015
And if a majority of your value is
based on how you look, we need to
733
00:42:02,015 --> 00:42:06,185
address that because I don't care
who you are, your body's going
734
00:42:06,185 --> 00:42:07,924
to, your body's going to change.
735
00:42:08,254 --> 00:42:10,714
At some point in time, your
body is going to change.
736
00:42:10,714 --> 00:42:13,444
Speaker 4: I learned so much from
all of our guest experts that we had
737
00:42:13,444 --> 00:42:14,914
on wellness fixes the pod this year.
738
00:42:15,124 --> 00:42:18,334
But these were some of the top moments
that I feel like came up again and
739
00:42:18,334 --> 00:42:23,345
again in conversation, but then also
influenced how I approached my own
740
00:42:23,615 --> 00:42:29,109
exercise routine, fueling supplementation,
those sorts of things in the year 2025.
741
00:42:29,615 --> 00:42:32,734
I hope you guys learned a
lot from all of our experts.
742
00:42:32,734 --> 00:42:35,164
I try to find people that.
743
00:42:35,584 --> 00:42:40,984
You can trust because I know that it's
very, very hard to decipher who to
744
00:42:41,075 --> 00:42:42,845
take education and information from.
745
00:42:43,144 --> 00:42:47,104
So just know that all of the experts
that come onto the podcast aren't
746
00:42:47,104 --> 00:42:50,654
the ones that are the most popular
necessarily, but are the ones doing the.
747
00:42:50,884 --> 00:42:55,444
Either the clinical work and working
with women and patients to help their
748
00:42:55,444 --> 00:42:58,805
health and wellness, or are actually
researching and are at the forefront
749
00:42:58,834 --> 00:43:03,365
of looking into what might be coming
next and what's new when it comes to
750
00:43:03,544 --> 00:43:05,584
the female brain, body, and physiology.
751
00:43:05,584 --> 00:43:08,044
So I love learning from all of them.
752
00:43:08,044 --> 00:43:12,394
I feel so honored to be able to interview
them and then share their expertise
753
00:43:12,394 --> 00:43:13,654
in education with all of you guys.
754
00:43:13,654 --> 00:43:16,205
So please let me know if
there's any topics or.
755
00:43:16,410 --> 00:43:18,809
Experts that you think I
should have on the podcast.
756
00:43:18,809 --> 00:43:21,839
I already have so many fun ones
lined up for the beginning of the
757
00:43:21,839 --> 00:43:26,459
year, and I'm very, very excited to
be able to share their expertise,
758
00:43:26,459 --> 00:43:28,200
their knowledge with all of you guys.
759
00:43:28,410 --> 00:43:29,729
I'm excited to interview them.
760
00:43:30,089 --> 00:43:34,890
I feel on Cloud nine after all of
these guest interviews because it
761
00:43:34,890 --> 00:43:40,589
is just so cool being able to learn
from such amazing women and people
762
00:43:40,680 --> 00:43:43,799
in the health and wellness space.
763
00:43:44,374 --> 00:43:46,654
So I hope you guys had a Merry Christmas.
764
00:43:46,654 --> 00:43:51,544
Happy holidays and I hope you guys have
a happy New Year coming up this week.
765
00:43:51,874 --> 00:43:53,674
I hope you enjoyed this episode.
766
00:43:53,674 --> 00:43:55,984
I hope you guys learned a lot
from all of the experts we've
767
00:43:55,984 --> 00:43:58,414
had on, and I'm excited for 2026.
768
00:43:58,414 --> 00:44:02,404
I'm excited to share all of our
new interviews and episodes with
769
00:44:02,404 --> 00:44:06,035
you guys in the new year so that
when it comes to December 20, 26.
770
00:44:06,055 --> 00:44:08,694
We can do another one of these
episodes with even more things
771
00:44:08,694 --> 00:44:11,544
that we've all learned from some
of the top experts in the field.
772
00:44:11,544 --> 00:44:13,464
So I hope you guys enjoyed this episode.
773
00:44:13,674 --> 00:44:17,575
I'll see you guys in 2026 and on the
next episode of Wellness Picks the Pod.
