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Today I am speaking with Dr. Shefali Christopher, PT, DPT, about Return to Sport after Childbirth, integrating motherhood and athletics. Currently, she is at Tufts University working toward strengthening diversity, equity, and inclusion in admissions. Shefali is a mom of two and is a medical provider for the USA Paratriathlon team.

We talk about:

-diversity, equity, & inclusion in physical therapy

-paralympics

-juggling mom life

-integrating sports & motherhood

-being able to adapt

-asking for help

-updated research findings

-combating misinformation

Time Stamps

1:00 Introduction

5:20 impact of virtual coursework on learning

7:49 workouts as “me time”

12:38 a week in the life

23:04 finding the time to workout

26:54 importance of postpartum health

33:00 the need for flexibility 

39:53 Delfi study postpartum return to run readiness

44:00 consensus findings

49:30 combating misinformation

54:36 what clinicians need to watch for

63:40 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH SHEFALI

IG: https://www.instagram.com/shefchristo4pt/

Study: https://bjsm.bmj.com/content/58/4/183.info

The Active Mom Podcast — a real mom's guide to pregnancy, postpartum, perimenopause & beyond, for active moms and the professionals who help them get there.

Quick-hit conversations with moms, providers, and researchers... because you don't have a lot of free time (you're probably listening at 1.5x right now).

Follow so you don't miss an episode. Rate & review ⭐⭐⭐⭐⭐ — it's how the next mom searching for these answers actually finds them. Share it with the friend who needs it.

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Today I am speaking with Gina Mundy, an attorney that specializes in childbirth cases. For over two decades, she has analyzed the mistakes that are made during labor and delivery. Drawing on this knowledge, she has authored the book "A Parent's Guide to a Safer Childbirth" to help parents prevent these mistakes and have a healthy baby. Rather than merely getting involved after an unfortunate mistake was made, Gina has taken a proactive approach by getting involved before childbirth. 

We talk about: 

-writing a book 

-use of Pitocin in labor 

-choosing the a good OBGYN 

-the roll of doulas 

-shift changes 

-getting equitable care 

-taking away fear 

Time Stamps 

1:00 Introduction 

3:04 her intentions with writing a book 

10:33 Pitocin inductions 

15:08 spider sense 

18:45 the importance of doulas 

23:37 conversations with providers 

27:52 disparity in outcomes between different populations 

30:18 the c-section 

37:40 when something goes wrong 

44:20 staying happy 

46:00 rapid fire questions 

CONNECT WITH CARRIE 

IG: https://www.instagram.com/carriepagliano/ 

Website: https://carriepagliano.com 

CONNECT WITH GINA 

IG: https://www.instagram.com/ginamundy/ 

Website: ginamundy.com 

The Active Mom Podcast — a real mom's guide to pregnancy, postpartum, perimenopause & beyond, for active moms and the professionals who help them get there.

Quick-hit conversations with moms, providers, and researchers... because you don't have a lot of free time (you're probably listening at 1.5x right now).

Follow so you don't miss an episode. Rate & review ⭐⭐⭐⭐⭐ — it's how the next mom searching for these answers actually finds them. Share it with the friend who needs it.

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Today I am speaking with Sophie Power, a mum of 3 most known for breastfeeding my 3 month old baby during the 106 mile UTMB ultramarathon in the Alps, (you may be familiar with the photo). She also represents Great Britain on the 24 hour running team. Sophie also founded SheRACES, a campaign for equality for women in racing, including deferrals for pregnancy. 

We talk about:

-pregnancies and postpartum recoveries all being different

-running with a prolapse

-running faster in her 40s and after third baby

-asking for help to train and race 

-female-friendly policies in racing

-that photo that started it al

-founding SheRACES

Time Stamps

1:00 Introduction

6:40 balancing motherhood and sports

8:20 thought going into first pregnancy

14:40 the stages of return to run guidance

23:20 having a practitioner that understands your activity

27:36 prolapse rehab

35:00 sharing her pregnancy story

41:40 SheRACES and the UTMB photo

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH SOPHIE

IG: https://www.instagram.com/ultra_sophie/

IG: https://www.instagram.com/she.races/

Website: www.sophiepower.com

Website: www.sheraces.com

The Active Mom Podcast — a real mom's guide to pregnancy, postpartum, perimenopause & beyond, for active moms and the professionals who help them get there.

Quick-hit conversations with moms, providers, and researchers... because you don't have a lot of free time (you're probably listening at 1.5x right now).

Follow so you don't miss an episode. Rate & review ⭐⭐⭐⭐⭐ — it's how the next mom searching for these answers actually finds them. Share it with the friend who needs it.

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Today I am speaking with Elizabeth Waterstraat, the founder of Multisport Mastery, Inc. and a certified multisport coach with over 20 years of competitive and coaching multisport experience. Since the inception of Multisport Mastery in 2007, Elizabeth has worked with hundreds of athletes, beginner to advanced, all ages, from all around the world. Through a detailed approach aiming to develop both body and mind, she has developed athletes from amateur to elite, beginner to world champion. Elizabeth lives in the Chicago area with her sporty husband and 3 children.

We talk about:

-running in pregnancy

-doing too much

-talking about RED-s

-fueling female athletes

-girls as young athletes

-making training fit your life

-adding in strength training

-coaching engaged athletes

Time Stamps

1:00 Introduction

3:15 entering into motherhood

7:10 coaching moms returning after pregnancy

10:40 knowing something needs to change

15:16 biggest changes in coaching female athletes

18:10 talking to kids about female health

20:22 adapting training to lifestyle

25:34 knowing when to strength train

30:29 balancing running mileage

34:25 groups she coaches

37:53 deciding to work with a coach

45:26 raising teenagers

48:46 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH ELIZABETH

IG: https://www.instagram.com/liz.waterstraat/

IG: https://www.instagram.com/themotherrunner/

Website: www.msmjhccoaching.com

The Active Mom Podcast — a real mom's guide to pregnancy, postpartum, perimenopause & beyond, for active moms and the professionals who help them get there.

Quick-hit conversations with moms, providers, and researchers... because you don't have a lot of free time (you're probably listening at 1.5x right now).

Follow so you don't miss an episode. Rate & review ⭐⭐⭐⭐⭐ — it's how the next mom searching for these answers actually finds them. Share it with the friend who needs it.

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Today I am speaking with Dr. Jenny LaCross, a certified athletic trainer and board-certified clinical specialist in women’s health physical therapy with almost a decade of clinical experience working with individuals with pelvic health, low back, and hip conditions. After completing her PhD in 2023 studying hip dysplasia in young active females, Jenny joined the University of Michigan Pelvic Floor Research group where she currently works as a postdoctoral research fellow under the mentorship of Drs. James Ashton-Miller and John DeLancey . She is currently studying pelvic floor functional anatomy and motor control of the urogenital hiatus. In addition, she continues to see patients at Move Physical Therapy in partnership with Light the Fire Crossfit in Monroe, MI and is an adjunct instructor for the DPT program at South College on their Knoxville campus.

We talk about:

-non-traditional path into academia

-research or the constipation CPG

-birth and pelvic floor injuries

-c-sections and pelvic floor injuries

-defining prolapse

-PT advice on social media

-paywall for research

-predicting birth injuries

-using pessaries successfully

-common misconceptions

Time Stamps

1:00 Introduction

4:57 pelvic floor injury in birth

16:34 prolapse without pregnancy

19:13 explaining prolapse

26:05 thought on social media

28:00 accessing the research

37:40 implementing research in the clinic

43:49 options after a birth injury

50:54 prolapse surgeries

53:45 navigating pregnancy and postpartum

61:00 educating without scaring

66:11 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH JENNY

IG: https://www.instagram.com/jenn.lacross/

The Active Mom Podcast — a real mom's guide to pregnancy, postpartum, perimenopause & beyond, for active moms and the professionals who help them get there.

Quick-hit conversations with moms, providers, and researchers... because you don't have a lot of free time (you're probably listening at 1.5x right now).

Follow so you don't miss an episode. Rate & review ⭐⭐⭐⭐⭐ — it's how the next mom searching for these answers actually finds them. Share it with the friend who needs it.

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Today I am speaking with Mel Sulaver, a registered dietitian working to bridge the gap between women’s health and performance nutrition. As speaker, counselor, and coach, she works primarily with women in sport, focusing on disordered eating, amenorrhea, low energy availability and relative energy deficiency in sport. Mel believes there is an enormous amount of power at the crossroads of “athlete” and “mother” and is looking to challenge the narrative on what is possible throughout the fertility, pregnancy, and postpartum journey.

We talk about:

-the shift in identity from athlete to athlete and mother

-addressing a history of body dysmorphia and disordered eating behavior as part of family planning

-understanding nutrient needs and how they shift during pregnancy and postpartum

-breastfeeding and lactating athletes nutrient needs, support, planning

-advocating for therapy

-eating disorder versus disorder eating

-breastfeeding and weight loss

-realistic expectations

Time Stamps

1:00 Introduction

3:37 experience as a collegiate athlete

9:28 body/food issues that carry into postpartum

15:41 where to begin as a clinician

19:40 expectations going into pregnancy

23:10 navigating food sensitivities with breastfeeding

28:10 postpartum weigh loss & body changes

38:15 unexpected toddler eating habits

46:31 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH MELANIE

IG: https://www.instagram.com/nutritionbymel/

Website: nutritionbymel.com

The Active Mom Podcast — a real mom's guide to pregnancy, postpartum, perimenopause & beyond, for active moms and the professionals who help them get there.

Quick-hit conversations with moms, providers, and researchers... because you don't have a lot of free time (you're probably listening at 1.5x right now).

Follow so you don't miss an episode. Rate & review ⭐⭐⭐⭐⭐ — it's how the next mom searching for these answers actually finds them. Share it with the friend who needs it.

Questions or topic requests? DM me 💌

Send us Fan Mail

Today I am speaking with Lexi Thompson, owner and founder of All-Nighters Pediatric Sleep Consulting. She started her journey as a baby sleep coach when she had her daughter. Becoming a first time mom did not scared Lexi, due to her medical background as a NICU nurse. But what did scare her was the dreaded horror stories about never getting any sleep. Lexi was determined to not be “another sleep deprived mom”. Without much hesitation she became a certified sleep consultant, specializing in infant and toddler sleep while on maternity leave. Lexi immediately fell in love with helping families enjoy life again well-rested. Having first-hand experience, Lexi sleep trained her own daughter in a matter of 3 nights. She is set out to make one less thing a struggle during motherhood!

We talk about:

-the steps of a sleep plan

-warning signs for sleep issues

-typical sleep patterns

-listening to your intuition

-velcro babies

-figuring out naps

-“sleeping through the night”

-food intolerances

-navigating naps

Time Stamps

1:00 Introduction

9:02 when it’s time to sleep train

12:27 when patterns emerge

16:30 finding the right sleep coach

23:30 starting with naps or nap time 

30:15 why your baby isn’t sleeping

34:04 getting through feedings

37:59 changing nap patterns

44:02 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH LEXI

IG: https://www.instagram.com/lexi_thebabysleepcoach/

Website: www.all-nighters.biz

Lexi’s Two Week Sleep Plan. Lexi’s sleep program includes two weeks of expert support with a customized, detailed sleep plan for your baby, turning them in an “All-Nighter!” Schedule a call today!

https://hello.dubsado.com/public/appointment-scheduler/645fb17f9b539e6b479b6ca9/schedule

The Active Mom Podcast — a real mom's guide to pregnancy, postpartum, perimenopause & beyond, for active moms and the professionals who help them get there.

Quick-hit conversations with moms, providers, and researchers... because you don't have a lot of free time (you're probably listening at 1.5x right now).

Follow so you don't miss an episode. Rate & review ⭐⭐⭐⭐⭐ — it's how the next mom searching for these answers actually finds them. Share it with the friend who needs it.

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Today I am speaking with Shalaya Kipp, PhD, whose current work focuses on sports bras during exercise and how they affect respiratory function. As a former competitive steeplechaser, she is an NCAA champion, and 9 time All-American. Shalaya has represented the United States at the World Championships and Olympic Games. Currently Shalaya enjoys stroller runs with her 9-month old daughter and 2.5 year old son. 

We talk about: 

-running economy 

-how we try on bras 

-reevaluating your size 

-returning to exercise 

-running at the Olympics 

-postpartum rib flare 

-is there perfect running form? 

-impact on breathing 

Time Stamps 

1:00 Introduction 

4:06 deciding her field of study 

8:17 the future for more studies 

12:30 breathing and the pelvic floor 

14:10 changes after pregnancy 

18:15 the steeplechase and running professionally 

22:00 clinical and research crossover 

23:05 sex differences in respiratory research 

29:25 research behind the scenes 

32:07 feedback from the paper 

37:09 what’s next 

38:15 Lulu Lemon supporting the study 

44:48 rapid fire questions 

CONNECT WITH CARRIE 

IG: https://www.instagram.com/carriepagliano/ 

Website: https://carriepagliano.com 

CONNECT WITH SHALAYA 

IG: https://www.instagram.com/shalayakipp/ 

Link to main article: https://pubmed.ncbi.nlm.nih.gov/38350462/ 

The Active Mom Podcast — a real mom's guide to pregnancy, postpartum, perimenopause & beyond, for active moms and the professionals who help them get there.

Quick-hit conversations with moms, providers, and researchers... because you don't have a lot of free time (you're probably listening at 1.5x right now).

Follow so you don't miss an episode. Rate & review ⭐⭐⭐⭐⭐ — it's how the next mom searching for these answers actually finds them. Share it with the friend who needs it.

Questions or topic requests? DM me 💌

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Today I am speaking with Juliet Starrett, founder & CEO of The Ready State, best selling author, podcaster, and three-time whitewater rafting world champion. She is on a mission to help people move more. Her book, Built to Move, gives the ten essential habits to help people move freely and live fully. She shares her experience shifting from an extreme athlete to motherhood and how those paths cross.

We talk about: 

-being a world champion paddler 

-entering menopause 

-identity shift from athlete to motherhood 

-staying flexible 

-supporting each other as women 

-athletics after motherhood 

-having a home gym 

-activity as a family 

Time Stamps 

1:00 Introduction 

8:10 extremes sports to motherhood 

12:34 lack of postpartum support 

15:35 looking for support in menopause 

16:00 competition in birth and postpartum 

26:46 finding herself postpartum 

31:00 changes in how we view women postpartum 

35:30 advocating for lifting heavy 

41:20 children and sports 

53:02 inspiration for Built to Move 

63:03 the importance of mobility 

70:53 rapid fire questions 

CONNECT WITH CARRIE 

IG: https://www.instagram.com/carriepagliano/ 

Website: https://carriepagliano.com 

CONNECT WITH JULIET 

IG: https://www.instagram.com/julietstarrett/

The Active Mom Podcast — a real mom's guide to pregnancy, postpartum, perimenopause & beyond, for active moms and the professionals who help them get there.

Quick-hit conversations with moms, providers, and researchers... because you don't have a lot of free time (you're probably listening at 1.5x right now).

Follow so you don't miss an episode. Rate & review ⭐⭐⭐⭐⭐ — it's how the next mom searching for these answers actually finds them. Share it with the friend who needs it.

Questions or topic requests? DM me 💌

Send us Fan Mail

1:00 Introduction 

4:25 what &Mother does 

7:07 addressing maternal health disparity 

13:20 grants for mothers 

15:10 support for negotiating contracts 

18:12 guidance for pregnant pro athletes 

26:02 addressing RED-S 

29:04 Brennan’s athletic history 

35:58 navigating postpartum 

39:11 returning to workouts postpartum 

48:00 supporting races

The Active Mom Podcast — a real mom's guide to pregnancy, postpartum, perimenopause & beyond, for active moms and the professionals who help them get there.

Quick-hit conversations with moms, providers, and researchers... because you don't have a lot of free time (you're probably listening at 1.5x right now).

Follow so you don't miss an episode. Rate & review ⭐⭐⭐⭐⭐ — it's how the next mom searching for these answers actually finds them. Share it with the friend who needs it.

Questions or topic requests? DM me 💌