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Today I speak with Dr. Kristal Lau, a Physician-turned-Postpartum Wellness Consultant and the author of 'Postpartum 30'. She brings over 10 years of collective experience in clinical medicine, scientific research, and public health along with her personal experiences of navigating postpartum and motherhood as a mom of 2, an Asian expat in the West, and a U.S. military spouse. Dr. Lau delivers insights and actionable strategies for postpartum wellness, including balancing traditions and cultural practices with modern postpartum care.

Kristal shares her experience with her first confinement practice, and how it lead her to finding ways to respectfully modernize this postpartum practice that is sacred to her culture while incorporating her medical background.

We talk about:

-confinement in Asian cultures

-massage as part of postpartum care

-herbs in pregnancy and postpartum

-Traditional Chinese Medicine 

-exclusions of birth partner 

-confinement centers in Asia

-roll of family in postpartum

-struggles with postpartum depression

-life of a military family

Time Stamps

1:00 introduction

2:20 postpartum period in Malaysia

8:03 trusting pregnant moms

12:38 living in Alabama 

17:50 Traditional Chinese Medicine and postpartum recommendations

21:00 what happens after second child

26:45 transitioning out of confinement period

30:19 parental leave & supporting moms

39:40 military moms and families

44:50 rapid fire questions

CONNECT WITH CARRIE

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

Website: https://carriepagliano.com

CONNECT WITH KRISTAL

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

Website: https://mamaswingwoman.com/

'Tea Time with Kristal' package. Get 20 euros off the package price with the coupon code "mwwcarrie".

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Get this intimate meet the author experience bundle where you'll receive a signed hardcover copy of Kristal's book (plus the e-book as a bonus!) and chat with Kristal about anything you desire, especially about postpartum and motherhood.

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 speak with Paulina Ioannidou, a former MMA athlete, PhD student in Cologne, Germany, owner of a physio facility, and mom. She educates on female athletes, as well as cultural differences of pregnant and postpartum athletes. She last competed in 2019 and then got pregnant with her son, who is now 3. Her own search for information about activity during pregnancy lead her to research how different cultures handle athletic pregnancies.  

Paulina shares about pregnancy and postpartum in Germany and what it’s like to get physiotherapy. 

We talk about:

-being a professional MMA athlete

-lack of information about exercise and pregnancy

-postpartum information in Germany

-improving education 

-diastasis recti

-setting realistic expectations

-returning to activity

Time Stamps

1:00 introduction

6:01 searching for information on active pregnancies

10:19 social media backlash

15:58 pregnancy care in Germany

22:15 getting women care earlier

26:45 how patients find Paulina

29:05 expectations versus reality

34:15 biggest challenges for postpartum moms

40:01 returning to activity postpartum

46:10 talking about possible scenarios

48:00 rapid fire questions

CONNECT WITH CARRIE

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

Website: https://carriepagliano.com

CONNECT WITH PAULINA

IG: https://www.instagram.com/paulina.balboa/

Website: https://www.pi-physio.de/

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 speak with Annie Cree, a mother of director of outdoor programming for Iakwa'shatste Youth Fitness, and a member of the Mohawk Nation. Her goal is to to help encourage and motivate families with little ones to try new things. She created an activity book for Indigenous Sports and Wellness Ontario, in addition to providing an in-school running program to prepare students for the Ottowa Kids Marathon. Annie is a member of the Akwesasne Suicide Prevention Committee, and offers her services and support to their programs. 

We chat about the differences between having kids in your 20’s versus your 30’s, and how finding activity, like hiking can be helpful for self-care and mental health in the postpartum period. 

We talk about: 

-growing up in the Mohawk Nation 

-breaking cultural norms 

-self-care through activity 

-struggles with breastfeeding 

-growing a hiking group 

-carrier options for hiking 

Time Stamps 

1:00 introduction 

3:55 generational pregnancy advice 

6:45 differences with later pregnancies 

9:10 finding hiking 

11:53 reaching out after postpartum struggles 

16:25 finding happiness in hiking 

20:53 helping new hikers 

26:25 rapid fire questions 

CONNECT WITH CARRIE 

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

Website: https://carriepagliano.com 

CONNECT WITH ANNIE 

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

Email: [email protected]

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 speak with Dr. Nicole Cozean, founder PelvicSanity in Southern California, with the belief in putting patients first. She also hosts the Pelvic PT Rising podcast and co-founder of PelviCon. She is also the mom of a six month old! Nicole now spends much of her time training and mentoring her dedicated staff, enabling far more people to receive expert care at PelvicSanity. Our conversation delves into her experience as a long time pelvic floor PT and a new mom!  

Nicole shares her journey to motherhood under the lens of being a pelvic health specialist, as well as fertility struggles. 

We talk about:

-finding the “why" behind symptoms

-functional & dynamic pelvic floor assessments

-seeing the full picture/full body

-mom guilt & and working

-meeting people where they are

-different priorities for different seasons

Time Stamps

1:00 introduction

1:37 journey to motherhood

7:30 dealing with pregnancy lost

10:40 doing versus resting

13:50 postpartum expectations 

19:55 advocating for yourself postpartum

25:49 physical changes postpartum

28:50 taking your time postpartum

36:00 comparison traps 

42:40 challenges of different seasons

50:40 rapid fire questions 

CONNECT WITH CARRIE

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

Website: https://carriepagliano.com

CONNECT WITH NICOLE

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

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

Website: www.pelvicsanity.com

Website: www.pelvicptrising.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 speak with my fellow Swim Moms, Laura and JoAnne. And while you may think this episode is just an excuse to talk with my friends outside of swim practice, Laura and JoAnne share so much valuable intel on how to make time for your own workouts when your shuttling kids to their sports practices and meets. Laura, a mom of 2, is a recovering triathlete and a Commander in the Coast Guard. JoAnne, a mom of 3, has always used sports as a way to stay fit, but fell off the wagon after her daughter was born. When her oldest daughter was 8, she found her way back to fitness. 

These ladies share practical tips on how they balance all of the things that come along with being a mom, while still making time for themselves. 

We talk about:

-being active as kids

-becoming a morning person

-different struggles with different age kids

-setting the example for your kids

-different seasons of the year

-done is better than perfect

-making family memories

Time Stamps

1:00 introduction

5:59 we we stay fit

9:45 changing fitness after each kid

14:10 shifting to get up early

19:05 shifts with older kids

24:50 adapting to different seasons

30:10 advice to your former self

34:45 looking ahead to the next stage

44:00 rapid fire questions 

CONNECT WITH CARRIE

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

Website: https://carriepagliano.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 speak with Dr. Amanda Olson, DPT, PRPC, a pelvic health specialist, certified Stott Pilates instructor, and RRCA certified running coach. She is the president and chief clinical officer of Intimate Rose where she develops pelvic health products and education. Amanda is passionate about empowering women and men with pelvic health issues including pelvic pain, incontinence, pregnancy, and post-partum issues. Dr. Olson teaches internationally on various pelvic health topics including pelvic floor dysfunction in runners. She has written newspaper and magazine articles on pelvic floor dysfunction, and running and also authored the book Restoring the Pelvic Floor For Women.

Her mission is to empower people in the management of their pelvic health. Her motto is that bodies heal and that humor helps.

We talk about:

-getting into making devices

-all pregnancies are different

-judgement in pregnancy

-the changing body

-continuing the research

-overactivity causing symptoms

-doing what brings you joy

Time Stamps

1:00 introduction

2:57 the evolution of pelvic devices 

6:30 experience in pregnancy & postpartum

10:40 second guessing yourself

11:56 returning to running

15:39 issues with second pregnancy

19:40 authoring a paper

23:45 gaps in the research

28:45 going past keels

31:53 rapid fire questions

CONNECT WITH CARRIE

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

Website: https://carriepagliano.com

CONNECT WITH AMANDA

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

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

Website: www.Intimaterose.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 💌

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Today I speak with Kalista Anderson, a Registered Nurse, Certified Lactation Counselor, and mom of three. Kallista helps pregnant mamas get ready for their baby by preparing their self, space, and significant other. She does so through her podcast, The New Mom Boss Podcast, as well as coaching, and online course New Mom Prep School. Her dedication to helping first-time moms was born when she had her first 2 kids 13 months apart -- experiencing the new mom phase back to back. It is her mission to make preparing to be a new mom simple and thorough so that women can enter motherhood with confidence and joy so that they can build a strong bond with their baby. 

We talk about:

-having a section Tim experience the first time around

-experiencing postpartum depression

-sleep training

-sleep for mental health

-getting your body back postpartum

-seasonal affect disorder

-helping moms through podcast and coaching

-collect and select

-embracing the virtual community

Time Stamps

1:00 introduction

4:45 expectations versus reality

7:20 having babies back to back

8:55 changes with the third pregnancy 

13:30 importance of sleep 

15:18 urgency to return to normal

20:30 podcast and programming

25:08 5th trimester

28:15 rapid fire questions

CONNECT WITH CARRIE

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

Website: https://carriepagliano.com

CONNECT WITH KALISTA

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

Website: www.newmomboss.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 speak with Dr. Jen Fraboni, PT, DPT, and Dr. Dom Fraboni, DPT, CSCS. Together, they co-host The Optimal Body Podcast. 

Dr. Jen is an internationally-renown physical therapist who specializes in helping people overcome chronic pain and maximize physical performance. As the founder of the new platform and app, “Jen.Health,” she brings a unique, whole body approach to strength, mobility and pain-free living. 

Dr. Dom is an active advocate for the advance of national healthcare quality and access to care in the USA. He was an avid coach, unified partner, and volunteer coordinator for Special Olympics, assisting in coordinating events nationally for NCAA and APTA. Domenic believes that true human healing happens through empowering individuals to independence in their journey. 

We talk about: 

-authenticity on social media 

-changing birth plans 

-realities of postpartum 

-finding yourself postpartum 

-experiencing postpartum as a physical therapist 

-sharing information 

-doing what you can with what you have 

-actionable and easy workouts 

Time Stamps 

1:00 introduction 

4:45 being open on social media 

8:11 expectations of early postpartum 

14:20 returning to exercise after baby 

17:01 changing standards of practice 

24:52 gaps in the available information 

29:45 challenges getting in workouts with a newborn 

36:30 planning ahead for workouts 

40:19 rapid fire questions 

CONNECT WITH CARRIE 

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

Website: https://carriepagliano.com 

CONNECT WITH JEN & DOM 

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

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

Website: https://Jen.health 

https://Jen.health/freetrial 

Physical therapy in your back pocket with 11 plans, 3 courses and endless quick tips. 

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 speak with Ariele Foster, a (whole body) doctor of physical therapy, a multi-disciplinary yoga and movement teacher since 2001, founder of Yoga Anatomy Academy (online continuing education for yoga teachers) and a former work colleague of Carrie. Ariele has a particular interest in helping yoga practitioners and those with hip injuries recover from injury. 

She considers herself a nonsense slayer in the "Wild West" that is wellness on the internet.

A yoga injury led her to physical therapy, and in the nearly 2 decades since, she’s developed a keen sensitivity to the falsehoods spread in the yoga world, anatomy-related and otherwise, as well as the wellness and sometimes physical therapy worlds.

We talk about:

-relaxation and the pelvic floor

-unpacking Yin yoga

-pregnant moms and hip openers

-mind-body connection

-expecting too much from yoga

-prevalent voices in yoga

-making time for yoga

-yoga teachers talking about the pelvic floor

Time Stamps

1:00 introduction

3:17 yin yoga and the pelvic floor

8:52 yoga for hip openers 

12:22 helping moms relax through yoga

14:30 history of yoga in the USA

20:02 yoga being strenuous

25:05 finding your space in yoga

31:15 mula banda and the pelvic floor

41:53 resources

CONNECT WITH CARRIE

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

Website: https://carriepagliano.com

CONNECT WITH ARIELE

IG: https://www.instagram.com/dr.ariele.foster/

Website: https://wellilo.com/

Website: https://yogaanatomyacademy.com/

DISCOUNT: https://my.yogaanatomyacademy.com/courses/carrie

Today I speak with Ariele Foster, a (whole body) doctor of physical therapy, a multi-disciplinary yoga and movement teacher since 2001, founder of Yoga Anatomy Academy (online continuing education for yoga teachers) and a former work colleague of Carrie. Ariele has a particular interest in helping yoga practitioners and those with hip injuries recover from injury. 

She considers herself a nonsense slayer in the "Wild West" that is wellness on the internet.

A yoga injury led her to physical therapy, and in the nearly 2 decades since, she’s developed a keen sensitivity to the falsehoods spread in the yoga world, anatomy-related and otherwise, as well as the wellness and sometimes physical therapy worlds.

We talk about:

-relaxation and the pelvic floor

-unpacking Yin yoga

-pregnant moms and hip openers

-mind-body connection

-expecting too much from yoga

-prevalent voices in yoga

-making time for yoga

-yoga teachers talking about the pelvic floor

Time Stamps

1:00 introduction

3:17 yin yoga and the pelvic floor

8:52 yoga for hip openers 

12:22 helping moms relax through yoga

14:30 history of yoga in the USA

20:02 yoga being strenuous

25:05 finding your space in yoga

31:15 mula banda and the pelvic floor

41:53 resources

CONNECT WITH CARRIE

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

Website: https://carriepagliano.com

CONNECT WITH ARIELE

IG: https://www.instagram.com/dr.ariele.foster/

Website: https://wellilo.com/

Website:

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 speak with Nathalia Melo a wife, mother of two, and a business owner. She has featured on the cover of major magazines like Muscle & Fitness Hers, Shape Magazine, Fitness RX. In 2012, she won the biggest bodybuilding competition in the world- The Olympia, which allowed her to traveled to over 30 countries hosting fitness seminars for the general population as well as to fitness professionals.  Once she became pregnant, she realized everything she knew of fitness would need to be adjusted. Learning to navigate pregnancy, postpartum, and motherhood while taking care of her health and fitness was an incredibly eye opening and humbling experience, which then led her to find her passion: Helping busy working moms regain their fitness and feel sexy AF! 

We talk about:

-moms putting themselves last

-rushing the process

-using social media responsibly

-preconceptions around birth and postpartum

-working with the right people

-changing your mindset

-the Four Pillars

-finding sustainability 

-setting the example for your kids

Time Stamps

1:00 introduction

1:25 starting to help other moms

8:10 experience with birth

11:15 coaching style

12:45 victim mentality

15:05 common priorities with moms

21:35 helping moms through their programs

28:40 vetting your sources

32:00 genetics versus hard work

36:05 being a martyr as a mom

46:50 rapid fire questions

CONNECT WITH CARRIE

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

Website: https://carriepagliano.com

CONNECT WITH NATHALIA

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

Website: www.nathaliamelofit.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 💌