In this episode, I sit down with Dr. Meghan Sak-Ocbina - physical therapist, strength coach, and new mom - to unpack the real conversation about postpartum health, strength, and identity.

We dive deep into pelvic floor recovery, why “flat glutes” happen postpartum, and how to rebuild from the inside out - through movement, mindset, and breathwork. We also break down myths around waist trainers, incontinence, and how your breathing impacts glute growth and stability.

Whether you’re a new mom, athlete, or simply learning to reconnect with your body, this episode will help you train smarter, not harder, and finally understand how your physiology and mindset work together.

Timestamps:

- [00:00 – 02:15] – Introduction

- [02:15 – 05:13] – The postpartum physique journey.

- [05:13 – 06:49] – Identity loss when physique goals take a back seat.

- [06:49 – 11:40] – Postpartum dieting and calorie needs.

- [11:40 – 14:51] – The truth about postpartum glute changes.

- 14:51 – 17:33] – “Stubborn glutes” in competitors and understanding asymmetries in hip and glute development.

- [17:33 – 20:45] – Pelvic guarding and trauma after IUDs.

- [20:45 – 24:00] – How to identify if your pelvic floor is tight.

- [24:00 – 34:00] – Incontinence, painful intercourse, and pelvic dysfunction.

- [34:00 – 40:11] – Pelvic floor prognosis: assessing and improving tightness, breathing, and coordination.

- [40:11 – 45:31] – Coaching cues: how to hinge properly, build glute connection, and manage pressure.

- [45:31 – 49:09] – How mouth breathing, tension, and posture affect muscle loading.

- [49:09 – 50:26] – How rib expansion and breathing mechanics improve stability and hypertrophy.

- [50:26 – 52:16] – How stage habits harm performance in the gym.

- [52:16 – 54:40] – The waist trainer myth - risks, misconceptions, and smarter alternatives.

- [54:40 – 1:02:30] – Core function and waist control.

- [1:02:30 – 1:06:29] – The power of priming sessions before training.

- [1:06:29 – 1:11:22] – What most people miss in their training.

Links & Resources:

Follow Dr. Meghan Sak-Ocbina: https://www.instagram.com/dr.megsi.dpt/?hl=en

Work With Dr. Meghan Sak-Ocbina: https://marketplace.trainheroic.com/brand/meghan-sak-ocbina?attrib=419239-ig&utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGn-ZPTUhd2z9mq9myXto4g1TTUeBEJdrjqlr2PmV1z4WKPnDTZZ0vxhlSmHiY_aem_AWUwGOzYtz3qLsl12NQ_Wg

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