If urinary leaks, urgency, or fear of UTIs have changed how you move, travel, exercise, or live — this episode is for you.

In Part 2 of this series, we shift from understanding why urinary changes happen to what actually works to restore bladder control, strength, and confidence in perimenopause and menopause.

In this episode, you'll discover:

• How the bladder and pelvic floor can be retrained at any age

• Why pelvic floor exercises alone often aren't enough — and what to add

• The science behind movement, dance, and neuroplasticity for urinary control

• What research shows about combining pelvic floor therapy, bladder training, and local estrogen

• When medications are helpful — and when non-antibiotic strategies should come first

• Alternatives and complements to repeated antibiotic use for recurrent UTIs

• How to advocate for yourself (and older women) with doctors — using the right language and evidence

We also talk openly about starting the conversation across generations — helping mothers, aunts, and grandmothers understand that leaking, infections, and discomfort are treatable medical issues, not personal failures.

This episode is about liberation, not limitation — restoring dignity, movement, pleasure, and confidence in midlife and beyond.

🎧 If you haven't listened yet, start with Part 1 to understand the hormonal and anatomical foundations before diving into solutions.

👉 Download your free Menopause Symptom Tracker at nicolevanhattem.com 👉 Work with me as your Menopause Coach for a tailored, whole-body approach