Click here and use your exclusive 20% listener discount (Code: FIT20) to enroll in Master Your Pelvic Floor, our signature self-paced course that will change the way you understand and care for your body.

Now onto our episode!

In this episode, we are joined by a powerhouse trio of returning guests from Physical Equilibrium: Sara Dimmick, Sarah Currie, and Jesse Barnett. Based out of New York City and the Hamptons, these seasoned experts specialize in a wide variety of modalities, including post-rehab fitness, beginner weightlifting, Pilates, and tailored nutrition counseling. The conversation dives deep into the current landscape of boutique fitness, exposing the hidden pitfalls of popular group classes that prioritize an exhausting "ass-whooping" over smart, progressive programming, warm-ups, and injury prevention.

The guests tackle major fitness misconceptions, unpacking the buzzword "toned" and explaining the physiological realities behind actual muscle growth and body composition. They explain why adding tiny three-pound weights to a cycling or Pilates class will not make you significantly stronger, emphasizing that true strength requires much heavier loads. The episode also explores the concept of "newbie gains," shedding light on why simply showing up to the exact same high-intensity class four or five days a week will inevitably lead to a physical plateau. To see continuous results, whether your primary goal is longevity, injury prevention, or aesthetics, your exercise routine must involve periodization and adapt over time.

Finally, the team shares their undeniable truths for physical adaptation: whatever exercise you choose must consistently apply the right intensity, duration, and frequency to force your body to change. They stress the importance of balancing your personal fitness weaknesses. For example, runners need to start lifting weights, and weightlifters need to incorporate cardio. They also highlight the massive role that dedicated diet and nutrition work plays in any physical transformation. Tune in to learn how to move past your fitness fears and discover more about Physical Equilibrium's customized offerings, from their beginner "Lift Club" classes to precise metabolic resting rate testing.

Connect with them: physeq.com

Past Episode with Sarah Currie- Strength Training: The Holy Grail of Fat Loss

Past Episode with Sara Dimmick- Triathlons: Train for the Race!

Past Episode with Jesse Barnett- Don’t Dance Till You Break: Injury Prevention for Performers

Fit As A Fiddle brings you thoughtful conversations and real-world health tips to support your wellness journey, one episode at a time.

Let’s get political folks! As mental health overall has gotten more attention in the media over the last 4 years, so has the very important topic of PMADs, or Perinatal Mood and Anxiety Disorders. After the latest CDC findings on the alarming maternal mortality rate, many facets of government are starting to pay attention to mothers and birthing individuals and the toll that pregnancy and child-rearing can take on their mental health.

Today, we have a returning guest on the show, Paige Bellenbaum, LCSW. Paige is the Founding Director and Chief External Relations Officer at The Motherhood Center of New York. She discusses the baby steps that are being taken to protect and elevate mothers in NY and America at large, although she points out that it is just a drop in the ocean of change that is required to truly support mothers in this country. She touches on some new research and statistics that have shockingly helped change the narrative on maternal support. We discuss the highly divisive and high-tension topics surrounding motherhood and child care in America during a very heated election year. 

For 20 years, Paige worked in the non-profit sector, holding senior leadership positions at Hamilton Family Center Homeless Shelter, The Partnership for the Homeless, Habitat for Humanity, and Settlement Housing Fund. She has worked in the field of public policy, advocacy, community organizing and direct practice with disadvantaged communities including homeless families and incarcerated young adults and has held several appointed and elected political positions including the District Leader of Brooklyn’s 52nd Assembly District.

After her first child was born, Paige suffered from severe postpartum depression and anxiety that nearly ended her life. However, once she began to heal, she became committed to fighting for PMAD education, screening, and treatment so that no more women would have to suffer silently. She drafted legislation in New York State championed by State Senator Liz Krueger, mandating hospitals to provide education on PMADs and strongly encouraging screening of all new and expecting mothers. This bill was signed into law in 2014. She has continued to be an outspoken maternal mental health advocate and clinician and uses her story as a tool for change.

Paige works closely with multiple New York City agencies on maternal mental health best practice and policy, including the NYPD, DOHMH’s Maternal Hospital Quality Improvement Network, and the Nurse Family Partnership, and the Administration for Children’s Services.  She was a member of the NYC Maternal Mortality and Morbidity Review Committee and currently sits on the NYS Maternal Mental Health Working Group. She has appeared on the Today Show, Good Morning America, NPR, PBS Newshour, Fortune, The New York Times, and The Wall Street Journal.

Connect with her at:

themotherhoodcenter.com

Pain is real whether it is felt immediately after a traumatic event or in the absence of apparent tissue damage on imaging. We now know through pain neuroscience research and understanding the biopsychosocial approach to chronic pain that patients’ perceived experiences of pain are unique to them and are entirely valid. 

On the show today, we have Dr. Neel Mehta, MD. He is the Division Chief of the Weill Cornell Pain Management Center and an Associate Professor of Clinical Anesthesiology at Weill Cornell Medical College. He also leads research on Low Dose Naltrexone (LDN).

We chat about the uses, benefits, and side effects of LDN and how it can be used with patients with hypermobility, fibromyalgia, interstitial cystitis, and more. Dr. Mehta discusses how little research has been done on the drug and how he hopes to delve deeper into it to maximize patient outcomes. 

Dr. Mehta also serves as a Co-Director of Och Spine at Weill Cornell Medicine.  He is the Immediate-Past President of the Eastern Pain Association and Secretary of the New York Society of Interventional Pain Physicians. Dr. Mehta completed his fellowship in Interventional Pain Medicine in the Tri-Institutional Pain Medicine Fellowship at NewYork-Presbyterian Hospital/Weill Cornell Medical Center, Hospital for Special Surgery, and Memorial-Sloan Kettering Cancer Center. 

Connect with him and his team:

646-962-7246

weillcornell.org/services/pain-management

@wcmpain

Most healthcare professionals strive to put patients first. But what does that really mean? In the practice of physical therapy specifically, it means a lot of things, beginning with listening to the patient. On our show today, Dr. Diana Mayants joins us to chat about the physical therapy profession as she sees it. Diana is a dual-board certified orthopedic manual physical therapist, with over 13 years of experience as a doctor of physical therapy. 

We discuss the importance of full-body screening in completing a holistic picture of the patient’s movement and posture. We also touch on how to integrate new evidence into our practices and help patients catapult their recovery. Diana emphasizes that we can serve our patients better by communicating with them more effectively.

Diana has helped numerous patients return to their baseline and in many cases left patients feeling the best they have in years. She has earned the prestigious title of Orthopedic Clinical Specialist (OCS) through the American Board of Physical Therapy Specialties in 2015. In 2017, she completed the rigorous NAIOMT (North American Institute of Orthopedic Manual Therapists) earning the prestigious title of Certified Manual Physical Therapist (CMPT). Diana earned her doctorate in physical therapy with honors from the University of Medicine and Dentistry of New Jersey. Diana's practice is located in Livingston, NJ where she offers one-on-one sessions and sees clients with various musculoskeletal conditions.

Connect with her:

orthopronyc.com

@Orthopronyc

With advances in AI and robotics, neurosurgery has become an important field to begin integrating new technology for better patient care. Dr. Osama Kashlan, a Neurosurgeon at New York-Presbyterian Brooklyn Methodist Hospital joins us today for a lively chat on his recent work. 

On the show, he discusses the standardization of back pain and care at Weill Cornell along with the interdisciplinary approach that he supports for all of his patients. He dives into how robotics works in surgery along with its benefits of reducing risk and time, both for the surgery itself and the recovery process. He also shares with us what motion-sparing surgery is and the new understanding that surgeons have of the complex nature of the spine. He advocates for the least invasive treatments (PT, medication, and injections) before patients are considered as surgical candidates. 

Dr. Osama Kashlan is Director of Spine Surgery at New York-Presbyterian Brooklyn Methodist Hospital. His specialty is minimally invasive spine surgery, including innovative new endoscopic approaches to the spine. He takes pride in ensuring all motion-sparing options— including disc replacement, facet replacement, and decompressive non-fusion endoscopic procedures—are exhausted prior to offering his patients fusion operations. Before joining the faculty at Weill Cornell Medicine, Dr. Kashlan served as Director of Minimally Invasive Spine Surgery at the University of Michigan, where he was also in charge of the spine fellowship. Outside of the hospital, Dr. Kashlan is an officer in the Air National Guard and has been involved in projects to improve treatment of head injuries on the battlefield in addition to spreading awareness regarding spinal cord injuries in special warfare operators. He also has a special interest in global neurosurgery and has led multiple neurosurgery mission trips around the world.

Connect with him:

@osamakashlanmd

Ehlers-Danlos Syndrome (EDS) is a multifactorial condition that can affect people across ages and genders. It can be very difficult to diagnose as some types of EDS are very rare and symptoms can be vague or be confused with other diseases. Pelvic floor dysfunction (PFD) is also a condition that can be difficult to diagnose for so many reasons. Both EDS and PFD are not taught to the extent to which they should in healthcare schools and is usually something that care providers need to research on their own or obtain higher education on. For this reason, when people with EDS have PFD, there are not a lot of health care professionals who fully understand both conditions to be able to treat them effectively.

For this reason, Leia Mitchell, a women’s sexual health physician assistant in NYC took it upon herself to research the intersection between EDS and PFD. In the episode, we cover the basics of EDS and PFDs and why they can be correlated. If you have hypermobility and vaginal issues (or either one), listen up!

Leia works at The Centers for Vulvuvaginal Disorders and has recently published and article called "Identifying a correlation between hypermobile ehlers-danlos syndrome and genito-pelvic pain in cisgender women" and has won the Erwin Goldstein “Best Abstract Award” at the International Society for for the Study of Women’s Sexual Health (ISSWSH).

Leia Mitchell is originally from Atlanta, GA but grew up in Chattanooga, TN. She graduated from Georgia Institute of Technology with a B.S. in Biochemistry. Ms. Mitchell obtained her Master in Biophysics and Physiology from Georgetown University and Masters of Medical Sciences from Mercer University where she graduated as Valedictorian. After working as a PA for several years, she is currently beginning school again to become a Doctor of Osteopathic Medicine.

Connect with her:

@the_womenshealth_pa

Endometriosis (commonly referred to as “Endo”) has a global impact on females of reproductive age. According to the World Health Organization, it affects about 10% of women and girls. What we know as doctors and practitioners who treat people who have endometriosis, is that it is extremely difficult to arrive at this diagnosis due to various various factors.  On average it can take more than 5 years of someone suffering before they have an idea that endometriosis might be the cause. One of the most preventable factors is simply education around what the condition really is, how it can be identified, how it can be clinically diagnosed, and the many ways that its symptoms can be managed.

Our guest today is the renowned Dr. Madhu Bagaria. After two rigorous OBGYN residencies and a prestigious 2-year fellowship in minimally invasive gynecological surgery at Mayo Clinic Arizona (where she trained under world-renowned experts like Drs. Louie, Yi, Wasson, Magtibay and Butler), Dr. Bagaria is now the leading specialist in endometriosis at Pelvic Rehabilitation Medicine in NYC. She currently is one of the few people in the world who provides the latest type of laparoscopic excision surgery for endometriosis. Throughout her career, Dr. Bagaria has developed a deep understanding of pelvic pain and endometriosis, conditions that can significantly impact the lives of women. She is a strong advocate for patient education and empowerment, believing that women should be actively involved in making decisions about their healthcare.

Dr Bagaria’s diverse specializations (minimally invasive gynecology, urogynecology, gynecologic oncology) allow her to provide innovative and compassionate treatment for your pelvic health needs. 
Before dedicating her practice to pelvic pain and endometriosis, Dr. Bagaria gained valuable experience as a generalist at Mayo Clinic Health System at Austin, MN for 6 years. During this time, she developed a comprehensive understanding of women's health issues, providing care for a wide range of gynecological conditions.

Connect with her at:

pelvicrehabilitation.com

“What do you mean you’re going to poke me with needles?” You might ask this question if your medical professional believes that needles might help expedite your healing and recovery process from an injury. Typically people associate needles only with acupuncture. However, other medical professions use needles in different ways for different benefits.

Today our guest is Dr. Timothy Garrison. He is a Partner and Physical Therapist with several credentials behind his name including: DPT, CMTPT, FMS, AIB-VR, Body Q, Vest Cert. LV. 1. On today’s show he walks us through the basics of dry needling and how it relates to the practice of physical therapy. He dives into his own physical recovery with needle techniques and how he helps his patients every day. Tim has treated both surgical and non-surgical patients, with the goal of restoring maximum function so patients can return to their normal lives and activities. Tim takes pride in treating each patient individually, taking into consideration their lifestyle  and prior level of function when creating a physical therapy treatment plan.

Tim Garrison has been practicing physical therapy in Maryland and California for over 21 years. After undergraduate Tim went on to get his Doctorate Degree in Physical Therapy from University of Maryland Eastern Shore. Tim has treated a wide array of orthopedic conditions by working predominantly in an orthopedic and vestibular medicine setting. He has been specializing in vestibular care and concussions and has multiple certifications .

Tim has a special interest in running and treating the injured runner as well as shoe wear. Tim has completed one full marathon in 2017 exactly 2 years after his second ankle surgery for a severe injury. When not working, Tim enjoys spending time with his two sons snowboarding and also participates in adult soccer, running training, and is passionate about running races for charity.

Connect with him:

www.fyzical.com/south-frederick-md

[email protected]

You may see a news report on a mom giving birth in a taxi. You may see Emily Blunt giving birth in silence in the movie “A Quiet Place.” You’ll hear all the stories from your friends and family where either the baby just “slipped out” in a few minutes or tore their mother apart after “5 days” of pushing. 

Regardless of what you’ve seen or heard of the birthing process, it is a very unique experience for each person in this world who gives birth. It is very important to be extremely educated on your options and the process wherever you might give birth. It is equally important to understand that no one can entirely prepare you for that exact moment. It is even more important for you to build resilience in order to optimize your experience. 

On today’s show, we have Liz Moran, a doula and fitness coach, joining us to chat about all things BIRTH! With small kids herself, she discusses how she works with new parents and parents-to-be to support families prenatally, at the birth, and postpartum. She chats with us today on how fitness and activity fits into her life now as a mother and doula.

Liz is based in northern New Jersey and lives with her two daughters, (ages 3 and 1) and husband on a lake. Liz's background is in CrossFit training and she enjoys working closely with parents through fitness, pregnancy, babywearing and beyond. She is an awesome, local resource for all things birth, education and movement. 

Connect with her:

laborwithliznj.com/

@laborwithliznj