Every Mom Is An Athlete

In this episode, I’m breaking down some of the questions I get asked all the time about creatine, peptides, and other supplements during pregnancy. There’s so much information out there, and the research around many of these products during pregnancy is limited, so I’m walking through what we do know, what we don’t know, and what I personally considered during my own pregnancies.

I talk about creatine, natural food-derived and injectable peptides, and what to look for in a prenatal vitamin. I also share why iron levels are worth paying attention to, especially if you’re experiencing extreme fatigue, and the questions I think you should ask before adding any supplement during pregnancy. Most importantly, I want you to feel informed enough to have a conversation with your doctor or midwife and make the decision that’s right for you.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website

Resources & Links:

• MAKE Wellness Peptides
• The NEW Postpartum Plan WAITLIST
• Check out all my plans and resources HERE
• My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount
• C-SECTION edition: Get Your Body Back - use code ATHLETE for a discount

Mentioned in this episode:

Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking.

Pelvic Floor Plan

In this episode, I’m breaking down how to physically prepare your body for labor and birth. We spend so much time getting ready for the baby, but birth is a huge physical event, and there are things you can do to help your body feel more prepared for the demands of labor, whatever your birth experience ends up looking like.

I talk about maintaining strength and endurance, building hip mobility in the final weeks of pregnancy, practicing 360 breathing and pelvic floor relaxation, and trying different labor positions before you’re in the moment. I also cover perineal massage, how to involve your partner or doula in your birth prep, and why preparation can help you feel more confident without guaranteeing a particular outcome.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website

Resources & Links:

• Birth prep on a ball video
• Birth Prep Plan
• The NEW Postpartum Plan WAITLIST
• Check out all my plans and resources HERE
• My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount
• C-SECTION edition: Get Your Body Back - use code ATHLETE for a discount

Mentioned in this episode:

Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking.

Pelvic Floor Plan

In this episode, I’m chatting with Nina Spears of Baby Chick about something I think we don’t talk about nearly enough: preparing for motherhood, not just birth. We spend so much time choosing baby gear, planning the nursery, and creating a birth plan, but what about preparing for the mental, emotional, relational, and practical realities of becoming a mom?

Nina and I talk about matrescence, the mental load that starts during pregnancy, why partners need to be involved before the baby arrives, and how to build your support system before you actually need it. We also talk about the loneliness, guilt, exhaustion, and other emotions that can come with postpartum, and why all of those feelings can exist alongside deep love for your baby.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Nina:

• Follow on Instagram @thebabychick
• Check out her website

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website

Resources & Links:

• PreggoCore Plan - use code ATHLETE for a discount
• The NEW Postpartum Plan WAITLIST
• Check out all my plans and resources HERE
• My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount
• C-SECTION edition: Get Your Body Back - use code ATHLETE for a discount

In this episode, I’m sharing four things I tell every active mom about postpartum recovery, especially when you’re eager to get back to running, lifting, CrossFit, or whatever makes you feel like yourself. Your body has been through a huge change, and knowing what to expect can make the recovery process feel a whole lot less overwhelming.

I talk about why you might feel weaker than ever in those first few weeks, why you can’t compare your recovery to anyone else’s (or even your own previous pregnancy), and why your mind may feel ready to exercise before your body actually is. I also break down why postpartum recovery isn’t perfectly linear and how sleep, hormones, daily activity, and the demands of motherhood can all affect how you feel from day to day.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website

Resources & Links:

• The NEW Postpartum Plan WAITLIST
• Check out all my plans and resources HERE
• My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount
• C-SECTION edition: Get Your Body Back - use code ATHLETE for a discount

Mentioned in this episode:

Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking.

Pelvic Floor Plan

In this episode, I’m breaking down the “mom pooch” and why doing more ab exercises might not be the answer. If you’ve been doing planks, crunches, Pilates, or endless deep core exercises and still don’t feel like your stomach has come back after having babies, there may be more going on than just needing stronger abs.

I talk about the different things that can contribute to a postpartum belly, why healing your core is about function, not just closing a gap, and why breathing, pelvic floor function, progressive strength, and full-body movements all matter. Plus, I share what happened when I gave myself an umbilical hernia after my second baby and how that experience changed the way I approach postpartum core rehab.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website

Resources & Links:

• Episode 59. Why You’re Still Peeing Your Pants (And Why More Kegels Aren’t the Answer)
• Pelvic Floor Plan - use code PODCAST for 20% off!
• Fix Your Abs
• Fix Your Rib Flare
• Check out all my plans and resources HERE
• My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount
• C-SECTION edition: Get Your Body Back - use code ATHLETE for a discount

Mentioned in this episode:

Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking.

Pelvic Floor Plan

In this episode, I’m breaking down why you might still be peeing your pants when you sneeze, jump, run, or lift, and why doing more Kegels isn’t necessarily the answer. Leaking after having a baby is incredibly common, but that doesn’t mean it’s something you have to accept forever.

I explain how your pelvic floor works as part of your larger core system, why leaking can be caused by more than weakness, and how things like coordination, pressure management, breathing, glute strength, and even foot and hip stability can play a role. I also share how I approach rebuilding pelvic floor function, from learning to contract and fully relax to adding functional strength and gradually training for impact, so you can get back to the activities you love without leaking.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website

Resources & Links:

• Pelvic Floor Plan - use code PODCAST for 20% off!
• Check out all my plans and resources HERE
• My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount
• C-SECTION edition: Get your body back - use code ATHLETE for a discount

In this Ask Anything episode, I’m answering some of the most common questions I get about pregnancy and fitness. I’m talking about outdated pregnancy exercise advice, how hard you can safely work out during pregnancy, and why the old 140 heart rate rule is no longer recommended. I also share how I use the talk test with my patients and why exercise remains one of the best things you can do for both pregnancy and postpartum recovery.

Tune in to hear what I have to say about pregnancy-specific core training, the research on exercise and C-section rates, what to do about pubic bone and pelvic girdle pain, and how I approach exercise modifications throughout each trimester. Plus, I explain my thoughts on coning and doming, exercising on your back during pregnancy, and staying active while still giving yourself plenty of grace as your body changes.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website

Resources & Links:

• Episode 52. Exercise During Pregnancy: What the Research Says — Dr. Margie Davenport (Part 1)
• PreggoCore Plan
• Pelvic Pain Fix: For Pregnancy + Postpartum
• Join the waitlist for my Pelvic Floor Fix Plan
• Check out all my plans and resources HERE
• My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount
• C-SECTION edition: Get your body back - use code ATHLETE for a discount

Mentioned in this episode:

Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking.

Pelvic Floor Plan

In this episode, I’m breaking down why strong moms don’t jump right back into running at 6 weeks postpartum, even if they feel “cleared” to exercise. I talk about what your body is still healing from during that early postpartum phase, why leaking and heaviness are signs to pay attention to, and how to safely rebuild strength before returning to impact.

I also share the gradual approach I use with my patients to return to running postpartum, including breath work, core and pelvic floor rehab, strength training, and guidance on how to test your body without pushing too far, too fast. My goal is to help you feel strong and confident as you get back to the activities you love while protecting your long-term recovery.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

• Follow on Instagram @drkarlie
• Check out the website

Resources & Links:

• Join the waitlist for my Pelvic Floor Fix Plan
• Check out all my plans and resources HERE
• My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount
• C-SECTION edition: Get your body back - use code ATHLETE for a discount

Mentioned in this episode:

Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking.

Pelvic Floor Plan

In this episode, I’m breaking down why strong moms don’t ignore diastasis recti postpartum. Whether you’re newly postpartum or years out from having babies, this episode will help you understand what’s really going on in your core and what you can do to feel strong again.

I talk about what diastasis recti actually is, why almost every woman experiences some degree of ab separation during pregnancy, and why healing diastasis is about so much more than closing the gap. I also share the biggest myths I hear in my office, including “just give it time” and “never do abs again,” plus the exact approach I use with my postpartum patients to rebuild their core safely and effectively.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

1. Follow on Instagram @drkarlie
2. Check out the website

Resources & Links:

1. Join the waitlist for my Pelvic Floor Fix Plan
2. Get your Every Mom Is An Athlete swag HERE
3. Check out all my plans and resources HERE
4. My most popular plan: Get Your Body Back - Postpartum Plan - use code ATHLETE for a discount
5. C-SECTION edition: Get your body back - use code ATHLETE for a discount

Mentioned in this episode:

Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking.

Pelvic Floor Plan

In this episode, I’m breaking down why postpartum recovery is about so much more than just doing kegels. I talk about how the pelvic floor actually works with your core, diaphragm, glutes, and hips as one connected system, and why leaking, heaviness, pain, or weakness postpartum are signs that your body needs better coordination and support, not just more squeezing.

I also walk you through the breathing, bracing, glute, and mobility work I start with for postpartum moms in my office, how to reconnect with your deep core after birth, and why progressive strengthening matters for long-term healing. If you’ve ever been told to “just do your kegels” and still don’t feel strong, stable, or supported postpartum, this episode is for you.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

1. Follow on Instagram @drkarlie
2. Check out the website

Resources & Links:

1. Join the waitlist for my Pelvic Floor Fix Plan
2. C-SECTION edition: Get your body back
3. Check out all my plans and resources HERE
4. My most popular plan: Get Your Body Back - Postpartum Plan

Mentioned in this episode:

Stop leaking and start feeling strong again. My 6-Week Pelvic Floor Strength Plan helps you properly contract AND relax your pelvic floor, connect it to your core, and progressively build strength so you can run, jump, lift, sneeze, and play with your kids without worrying about leaking.

Pelvic Floor Plan