diastasis recti

 In this week's episode I go through the Why, Who, What, When, the Where and the How of post-partum exercise.

Back to basics this week with me talking about the best way to plan your physical post-partum recovery.

Can you prevent diastasis recti by doing the "right things" during your pregnancy?
The quickest way for your body to recover post-partum.
Should you do cardio and, if so, what kind do I recommend people do?
Is HIIT a good idea post-partum? s it really as "unsafe" as people say it is?
Diastasis recovery, how can you speed this up?
What does effective post-partum training actually look like?



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; "This is my Time" by IVY STATES

In this episode, Kristine debunks different myths and bad advice you might have been giving during pregnancy and postpartum!


Connect with Kristine:

• Email - kristine@mamaprojectllc.com
• Instagram - @kristine.adele.fit 
• YouTube Channel - https://www.youtube.com/@kristine.mamaproject
• Subscribe to receive my weekly emails - https://bit.ly/mpemaillist

In this week's episode I am joined by Personal trainer, gym owner, podcast host and all-round good guy Brad Williams.

California based Brad specialises in working with men and women over 40 and we talk about the differences that he sees in how someone over 40 should eat and train compared to someone in their 20s.

Some of the things we touch on are;

Life is different for the over 40s but how does this impact exercise?
Is it more difficult for someone over 40s to get the same results as someone in their 20s?
Why the hormone levels of the over 40s must be taken into account when training/aiming for certain results.
Should you eat differently past 40?
What food go on his eat or don't eat list?
Which foods should you always try to buy organic?
What supplementation does Brad recommend for someone over 40?

and much, much more.

Check out Brad's amazing "Over 40 fitness hacks" podcast

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos.

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week; "I like that" by IVY STATES

 In this week's episode I answer some of the questions that have come up this week.

I talk about above navel diastasis and how the approach to recovery is slightly different from below navel, or completely open, DR. It's remarkably straightforward but still important to note the difference.

I'm also talking about whether you should wash your baby with soap every day or not.

Hormone therapies, are they an important addition to your health regime and who can you trust to provide them?

And, finally, a study about the importance of wearing a proper bra when exercising. Seriously, get one fitted if you can afford it! The actual research article can be found here


Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos...but mainly to look at the covers of each podcast episode :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week; "Revolution" by  Scarlett Solo/INNXCENT 

If you have or are currently struggling with infertility, you have to listen to today's episode! Jacqui Giuliano is a wife, teacher and Ironman triathlete who struggled to get pregnant for 5 years! She talks all about her journey with infertility, IUI and finally the IVF transfer that brought her twin baby boys into the world! We also discuss the postpartum journey that got her back to the Ironman World Championships!


Connect with Kristine:

• Email - kristine@mamaprojectllc.com
• Instagram - @kristine.adele.fit 
• YouTube Channel - https://www.youtube.com/@kristine.mamaproject
• Subscribe to receive my weekly emails - https://bit.ly/mpemaillist

We all experience immense changes when we become mothers. Motherhood impacts you physically, socially, emotionally, hormonally, etc. In this episode, I talk about my own personal experience with pregnancy, postpartum and motherhood. I touch on what I expected my experiences to be like in comparison to what I actually experienced.

Thank you for listening and I hope you enjoy the show!


Connect with Kristine:

• Email - kristine@mamaprojectllc.com
• Instagram - @kristine.adele.fit 
• YouTube Channel - https://www.youtube.com/@kristine.mamaproject
• Subscribe to receive my weekly emails - https://bit.ly/mpemaillist

Kristine's mom, Kerri Gaspari, talks about her journey throughout motherhood, the highs and lows, good and bad and everything in between!


Connect with Kristine:

• Email - kristine@mamaprojectllc.com
• Instagram - @kristine.adele.fit 
• YouTube Channel - https://www.youtube.com/@kristine.mamaproject
• Subscribe to receive my weekly emails - https://bit.ly/mpemaillist

Welcome to the Mama Project Podcast where we discuss all things pregnancy, postpartum, motherhood, parenting, and beyond!

Connect with Kristine:

• Email - kristine@mamaprojectllc.com
• Instagram - @kristine.adele.fit 
• YouTube Channel - https://www.youtube.com/@kristine.mamaproject
• Subscribe to receive my weekly emails - https://bit.ly/mpemaillist

Welcome to the Mama Project Podcast where we discuss all things pregnancy, postpartum, motherhood, parenting, and beyond!


Connect with Kristine:

• Email - kristine@mamaprojectllc.com
• Instagram - @kristine.adele.fit 
• YouTube Channel - https://www.youtube.com/@kristine.mamaproject
• Subscribe to receive my weekly emails - https://bit.ly/mpemaillist

In this week's episode I answer some of the questions regarding supplementation that I've recieved over the past month or so.

Are vitamins worth the money?
Do women need to take different vitamins than men? Here is the pubmed bit I refer to

What about other supplements, protein, quercetin, turmeric etc?

Is a probiotic worth the money, what is a probiotic and how can you spot a "good one" from one that won't do anything at all? Is there a difference between the various kinds of probiotics and is one better than the other?

And finally, Alkaline water and the alkaline diet. Is your body "being acidic" a problem? And, if the alkaline diet works..then why is that?


Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos...but mainly to look at the covers of each podcast episode :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week; "Not a care in the world" by Ryan Saranich

In an episode "From the vault" we're answering your post-partum diet questions, with a very special guest;

Spokesperson for the Academy of Nutrition and Dietetics; Libby Mills (MS, RDN, LDN, FAND). She's giving you expert answers to the questions you sent in.

Some of the questions you put to her are;

Is the KETO diet safe to do when you're breastfeeding?

Can you get enough fiber in your diet if you cut out brown bread/rice etc. if those foods make you bloat?

How can I stop sugar cravings when I'm trying to cut out processed sugar during my pregnancy?

Has my pregnancy, and previous dieting, made my "set-point" go up? And does the body even have a set-point?

How do I eat enough (especially at snacks) without eating too many ultra processed foods, and without giving myself even more to do by preparing fresh food? Especially if I’m already crashing, I need things I can eat quickly and things I can carry with me if I’m out.

What can I do so I am not hungry and tired all the time but also don’t spend too much time cooking/preparing snacks on the weekend?

We also talk a lot about macros (carbs, protein and fats), what a good post-partum diet looks like and she has a lot of tips and easy to grab ideas


The Academy of Nutrition and Dietetics is the world's largest organization of food and nutrition professionals, they have a tonne of great information out there so check them out if you're looking for more information.

Their website https://www.eatrightpro.org/
Follow them on Facebook
And on Instagram

Libby also hosts her own show on https://wche1520.com/ called Libby's Luncheonette where she has conversations, eats and tips that focus on our local food system and how sustainable choices can positively affect our personal, community and ecological health and well-being.

And, finally, here are some of the  "Lazy and delicious"  magazine recipes she mentioned!

Don't tell me we don't give you a tonne of expert info on this podcast!!

I also left the "In the news" from that week in;
I do briefly encourage everyone who is pregnant and hasn't had the vaccine yet to please get it. All the studies show that getting vaccinated when you're pregnant is a good ide as it's completely safe whereas getting severely ill with COVID when you're pregnant really is not.

Here are a couple of studies that should reassure you;

https://www.news-medical.net/news/20211022/Study-finds-no-link-between-COVID-19-vaccinations-and-risk-of-early-miscarriages.aspx

https://www.eurekalert.org/news-releases/932380

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos.

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week; "Spanish Ladies" (Stripped version) by Fare Ye Well 

This week I answer some more of your questions and comment on some things that cropped up on my radar recently.

First, Does KETO burn more fat? And, if it does, then why does it not matter that it does?

Second, Just doing cardio isn't sufficient for healthy living and post-partum recovery.

Third, How "Just doing something different" can help you get through a plateau but only if you know what you['re doing and why you're doing it.

And, finally, why "All or nothing" usually means nothing.

Email peter@healthypostnatalbody.com if you have any questions or comments or want me to interview a specific person

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form with little pictures :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
 


Playing us out; "Afternoonz" by Missy Missy

 In a first I'm going "back to the vault" this week!

I've had a lot of questions about going back to running post-partum and that made me decide to do the "unthinkable!" and let you guys enjoy the interview I did with  Runpainfreenow.com's Jessica Marie Rose Leggio.

This was one of the most enjoyable interviews I've done over the past 3 years and Jessica is the go-to person to answer most of the questions you've put to me recently so there is no point in my reinventing the wheel. Sit back, and enjoy!

In addition to having  qualifications and experience coming out the wazoo, she really cares about women's health and injury prevention and that passion comes through in everything she talks about.

In one of the most enjoyable conversations I have had on the podcast, we spoke for about an hour about how to get back into running safely when you're post-partum.

How long before you can start back up?
What are the things you should be focusing on first.
Why muscle activation is at the basis of every good post-partum/rehab program.
Why the psoas muscle is soo ridiculously important, and yet too often ignored by coaches and trainers.
Why foamrolling is the number one thing every runner should do post-partum (but make sure you do it properly!!!)

And much, MUCH, more.

Jessica's FREE webinar www.runpainfreenow.com/free-training

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

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

Hamstring dysfunction 

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

 Workouts hurt you as a runner  

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

 Psoas 

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

 Email peter@healthypostnatalbody.com if you have any questions or comments or want me to interview a specific person

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form with little pictures :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
 


Playing us out; "Bird watching" by Delbony

This week I'm answering some more of your questions and emails,

Will using a bodypillow during pregnancy really lead to greater diastasis recti and hip problems?

Why learning to breathe properly is the single most important thing you can do for your post-partum recovery.

I'm also talking about "doming" again

And finally, why Gisele Bündchen is NOT the person you want to compare your body to when you're post-partum (I can't believe I have to say this but someone asked if I could give them a tummy like Gisele "because she's had 4 kids and looks amazing!!") 

Email peter@healthypostnatalbody.com if you have any questions or comments or want me to interview a specific person

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form with little pictures :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
 


Playing us out; "Sinking" (The stripped version) by Ramona Woolf

This week I'm answering some more of your questions and emails, covering a rather wide variety of subjects.

What are my top 3 tips for a successful, and fast, post-partum recovery?

Why resistance training for your upperbody is key if you want to recover post-partum. (And why there is a lot of it in the HPNB program)

The importance of "dynamic training" rather than the standard "up and down" type of training you see in most post-partum programs.

Email peter@healthypostnatalbody.com if you have any questions or comments or want me to interview a specific person

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form with little pictures :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
 


Playing us out; "A letter from Paris" by Elise Solberg

This week it's the 200th episode and I'm  over the moon to be joined by Dr Kat Kaeni.

Dr. Kaeni is a perinatal psychologist in California where she provides perinatal mental health and perinatal mood & anxiety disorder counseling to people who are trying to be pregnant, are pregnant, had a loss of pregnancy or are dealing with a difficult birth or postpartum adjustment.

Her amazing podcast, Mom & Mind, has received over half a million downloads and is heard in 86 countries.

Dr. Kat has been featured in Parents, The New York Times, Postpartum Support International, 89.3 KPCC, Happy with Baby, Motherly, Psych Alive, Health Line, What to Expect, Quartz, Plus Mommy and numerous mommy podcasts.

In short, when it comes to perinatal mental health Dr Kaeni is the person you want to listen to.

We discuss many, many things including;

What a perinatal psychologist actually does.
What is the process like when you see a perinatal psychologist.
Why ante-natal mental health matters and why it keeps being overlooked.
Why being prepared for any perinatal mental health issues is essential when trying for a baby.
What are some of the things that mean you could be at a higher risk of post-partum mental health issues.
The importance of sleep.
Why a personalised approach to mental health matters.

And much, much more.

You can find Dr Kaeni in all the usual places;

Her website
Instagram
Facebook page
The manage post-partum stress online course I mention in the outro


"In the news this week"; This  bit of "research" done by Which magazine about caffeine levels in UK coffee shops. How this was reported by Which magazine is completely different from the way the BBC/ITV and other news outlets reported this.



Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form with little pictures :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 

Playing us out; " Uptown lovers " by Afternoonz, just a nice bit of jazz

This week I'm delighted to be joined by Daniel Sih.

Daniel is an award winning author and productivity expert and has written a tremendous book called "Raising Tech-Healthy Humans".

It's a practical handbook to help parents reset their children's tech-habits and give them a great start to life.

If you're concerned about your kid's social media/phone/tablet habits then this is the interview to listen to!

We're talking about many things including;

How to get an 8-year old off a tablet is a different process from teaching a 4-year old to use devices sensibly.
The difference between "lean-back" and "lean-in" technology and why it really matters.

How YouTube on the television is completely different from family movie night.
Why family technology time is a positive whereas spending time on the phone maybe isn't.
How to spot when your kid's tech-habits are becoming a problem.
How the technology, and social media, is DESIGNED to keep your child online so you as a parent have to be aware of what you're really up against.
YouTube is different when you're not signed in!
The physical, and developmental, effects of certain tech on your child.

The easiest ways to progress your child through the different forms of technology, and why you should slowly build up their exposure rather than just giving them access all in one go.

And much, MUCH, more

Daniel is a tremendous speaker and is very knowledgeable on this subject, if you're at all interested in what YouTube, Facebook, Instagram, TikTok and everybody else online is doing to make sure your child is an avid consumer of their products, and how to make sure you teach your kids to use these tools properly,  you will want to listen to this.

 Download a Tech-Parenting Resource Pack with free infographics, checklists, conversation guides, digital contracts, expert interviews and more.


You can find Daniel's book here and connect on Facebook here

"In the news this week"; a study that is closely related to what Daniel spoke about. From Psypost.org that shows the detrimental effect TikTok has on kid's body image.

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form with little pictures :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 

Playing us out; "Since you let me go" by mommy issues

This week I am delighted to be joined by Beth DuPriest PhD

Vaginal health expert Dr. Beth DuPriest, is the Chief Science Officer at Vaginal Biome Science

Dr. DuPriest is a former Professor of Biology and Division Dean and has been involved in research related to developmental origins of health and disease for over twenty years. 

Her PhD in Integrated Biomedical Sciences through the Dept. of Physiology & Pharmacology and post doctoral work through the Dept. of Pathology were completed at Oregon Health & Science University (OHSU). Her work has been focused on both women’s and maternal health.

She has taught courses in microbiology, eukaryotic cell biology, genetics, biochemistry and pathophysiology among many others. She brings a broad background in women’s health and biological science and strong leadership and collaborative skills to advancing the work and discovery of vaginal microbiome science. 

Beth has spent over a decade researching and teaching about women’s vaginal and maternal health, now running clinical studies to test how improving the vaginal microbiome can improve a wide variety of vulvovaginal conditions 

We are talking everything to do with vaginal health.

Why vaginal health matters much more than people think it does.
Whether you should use special soap or not
How taking care of your vaginal area improves your overall health, and the possible consequences of not taking care of it.
The vaginal biome.
UTI infections.
How much of a shame it is that women's health is soo ridiculously underfunded and the massive impact that has on women's health overall.

And much, MUCH, more

This is one of the most enjoyable, and informative, chats I've had in a long time and it'd be a shame to miss it!

You can find some products that Dr DuPriest recommends here

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form with little pictures :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments  

Playing us out; "Medicine" by VAULTZ

This week I take the time to respond to your questions.

We've had some great podcast guests on this month and you've sent in a few emails on the back of it which I will answer.

So what am I talking about;

Is diastasis an adaptation and can we just ignore it until you feel there is an issue?

Is muscle activation something that you should focus on at all?

Why I use different language than Antony does.

Should you REALLY never stretch or is that not really what Aaron said.

Why is back-pain still soo poorly understood and often ignored.

Can I get surgery for my diastasis and will that resolve my back pain?

and much, much more.

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form with little pictures :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 

Playing us out;  "Self Worth" by GEMM

This week I have the pleasure of being joined by David Jeter who is an awesome physical therapist. We're talking post-partum back-pain and the benefits of physical therapy and exercise generally.

We discuss many, many things including;

What is post-partum back pain and what causes it?
Is surgery THE solution?
Why is post-partum backpain soo often ignored by both the medical community and those suffering from it?
Why are people not aware just how effective physical therapy is to deal with back-pain?
How the PT community is doing a terrible job of promoting the benefits of exercise and is spending too much time selling cheap-tricks.
And how you can help yourself if you're suffering from any sort of muscle related pain.

In the news this week, this article from the American Association for Cancer Research which demonstrates nicely how certain myths don't die out.

I hear the following phrase a lot in my daily life "A glass of red wine a day is good for you" and it's just not true,
ALL types of alcohol raise the risk of certain cancers, which is something to be aware of.
HOWEVER...That doesn't mean drinking gives you cancer..stuff like this isn't black and white.

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form with little pictures :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments  

Playing us out; "Rendezvous" by The American Indie