In this episode of the Functional Pelvic Health Podcast, host Dr. Norah  is joined by her mother to recount the birth story of her oldest son, Lucas, during the spring of 2020. 

With her husband Ben deployed overseas and unable to attend due to COVID-19 restrictions, they share the logistical and emotional hurdles of the birth, the unexpected twists during labor, adjusting to the postpartum recovery amid pandemic protocols, and the delayed reunion with Ben. 

The episode offers a raw and personal look at childbirth during an unprecedented time.

00:00 Introduction to the Podcast

00:27 Special Guest: My Mom

00:39 Lucas's Birth Story Begins

01:59 Induction and Labor Challenges

03:21 Complications and C-Section Decision

07:35 The OR Experience and Aftermath

16:03 Postpartum Reflections and Challenges

20:33 Returning Home and Final Thoughts

Comprehensive Postpartum Care with Dr. Ashley Wofford

In this episode of the Functional Pelvic Health Podcast, Dr. Norah welcomes Dr. Ashley Wofford, a family medicine physician and international board-certified lactation consultant. 

In this episode, Norah & Dr. Wofford

•  Discuss her journey into breastfeeding support and postpartum care
• The gaps she noticed in traditional postpartum care, and how her practice, Sage MD, addresses these gaps. 
• The importance of personalized care, mental health, partner support, and the integration of comprehensive healthcare practices. 
•  Strategies for balancing physical recovery with mental and emotional shifts postpartum, and underscores the need for a supportive community. 

Listeners can get in touch with Dr. Wofford through her website Sage.md or by phone at 919-DELTA-03.

00:00 Introduction and Guest Welcome
00:41 Dr. Wofford's Journey into Medicine
02:11 Specialization in Breastfeeding and Postpartum Care
02:36 Naming the Practice: Sage MD
03:37 Gaps in Traditional Postpartum Care
07:12 Comprehensive Postpartum Care Package
11:37 Strategies for Postpartum Recovery and Active Lifestyle
13:20 Immediate Reflections and Farewell
13:30 Explaining Key Points
14:08 Addressing Climate Change
15:28 Balancing Physical and Emotional Recovery
16:25 Building a Support System
18:29 Challenges of Postpartum Recovery
18:50 Optimism and Invincibility in Postpartum Life
19:53 Defining Transitions and Parenthood
21:22 Connecting with the National Health Service
23:13 Final Thoughts and Contact Information

Menopause Management For Active Women: Hormone Therapy, Exercise, and Nutrition Tips

In this episode of the Functional Pelvic Health Podcast, host Norah welcomes Erin Kosich, a family nurse practitioner with over a decade of experience in primary care. 

Erin & Norah discuss:

• Erin's journey into primary care and her dedication to supporting women, especially through menopause. 
• The benefits of her membership-based primary care model at Compass Health, which focuses on accessible and comprehensive care. 
• The varied symptoms of menopause, the importance of strength training, and how to manage hormonal changes. 
• Hormone replacement therapy, intermittent fasting, stress management, and the significance of seeking support and personalized care.

Find out more about Erin at www.compasshealthdpc.com

00:00 Introduction and Guest Welcome

01:02 Erin's Journey into Primary Care

02:00 Challenges in Traditional Healthcare Models

03:37 The Compass Health Model

04:23 Understanding Direct Primary Care

05:06 Focus on Menopause and Women's Health

06:51 Symptoms Beyond Hot Flashes

09:31 Hormonal Changes and Their Impact

11:51 Training Adjustments for Active Women

16:27 Intermittent Fasting and Insulin Resistance

20:59 Hormone Replacement Therapy Insights

29:18 Lifestyle Tips for Managing Menopause

34:21 Strength Training Myths and Benefits

38:54 Final Advice and Resources

41:04 Introduction and Guest Welcome

42:01 Erin's Journey into Primary Care

43:00 Challenges in Traditional Healthcare Models

03:37 Innovative Healthcare at Compass Health

45:34 Understanding Direct Primary Care

46:17 Focus on Menopause Care

48:10 Common Menopause Symptoms

51:00 Hormonal Changes During Menopause

11:51 Exercise and Training During Menopause

14:37 Diet and Lifestyle Adjustments

58:01 Intermittent Fasting and Insulin Resistance

01:02:01 Hormone Replacement Therapy Insights

29:18 Managing Menopause Symptoms

01:19:32 Final Advice and Contact Information

Functional Phyzio Website

In this episode of the Functional Pelvic Health Podcast, host Dr. Norah welcomes Dana Solomon, Functional Phyzio's newest pelvic floor specialist. 

They discuss the intricate relationship between the nervous system and the pelvic floor. Dana explains the basic functions of the nervous system and its impact on various bodily states and functions, including movement and muscle tension. 

The conversation covers:

•  how a dysregulated nervous system can lead to chronic stress, anxiety, and pelvic floor issues such as frequent urination, constipation, and pain during intercourse. 
• The importance of understanding personal behaviors and incorporating 'sprinkles of joy,' relaxation techniques, and mindful practices to promote a parasympathetic state, aiding in overall pelvic health. 
• A real-life case study where Dana illustrates how addressing the nervous system can significantly improve symptoms related to pelvic floor dysfunction.

00:00 Introduction and Guest Welcome

00:30 Understanding the Nervous System

02:21 Nervous System's Impact on Movement and Pelvic Health

04:38 Symptoms of Nervous System Dysregulation

05:36 Addressing Pelvic Floor Issues

10:57 Practical Tips for Nervous System Regulation

16:23 Case Studies and Real-Life Applications

23:57 Conclusion and Final Thoughts

Functional Phyzio Website

In this episode of the Functional Pelvic Health Podcast, Dr. Norah and her husband Ben, discuss various Kegel trainers and apps designed to help with pelvic floor symptoms. 

• They delve into the functionality of popular devices like PeriFit and Elvie, which provide feedback through Bluetooth-connected apps, and evaluate the supporting research.
•  The conversation highlights the pros and cons of using these devices versus traditional Kegel exercise apps, which often incorporate self-management and behavioral change principles. 
• Practical insights into the usability of the devices and alternative options such as Kegel weights are also provided. 
• The episode emphasizes the importance of consulting healthcare professionals for better outcomes and presents a balanced view of at-home pelvic health solutions.

00:00 Introduction and Welcome

00:12 Overview of Kegel Trainers and Apps

02:11 Research and Effectiveness of Kegel Apps

09:47 Personal Experience with Kegel Devices

16:47 Alternative Options and Final Thoughts

18:59 Conclusion 

Squeezy App
Buff Muff
Tat

Functional Phyzio Website

Understanding Pelvic Floor Physical Therapy: A Guide for Active Women

In this episode of the Functional Pelvic Health Podcast, host Dr. Norah Whitten, joined by her husband Ben, discusses the basics and importance of pelvic floor physical therapy. They explore

•  What pelvic floor muscles are & their functions 
• The difference between standard physical therapy and pelvic floor physical therapy. 
• Common issues treated like incontinence and prolapse
•  How pelvic floor therapy can support pregnant and postpartum women, 
• The importance of choosing the right therapist. 

The episode also covers topics such as correct breathing techniques and the debated role of Kegels in pelvic health.

00:00 Introduction to the Functional Pelvic Health Podcast

00:22 Reintroducing the Podcast and Co-Host

01:06 What is Pelvic Floor Physical Therapy?

01:29 Understanding the Pelvic Floor

04:11 Pelvic Floor Physical Therapy vs. Standard Physical Therapy

05:05 Common Issues Treated by Pelvic Floor Physical Therapy

07:17 Transition to Pelvic Floor Physical Therapy

09:29 Assessment and Treatment Techniques

13:50 The Role of Breathing in Pelvic Health

15:20 The Controversy Around Kegels

18:20 When to See a Pelvic Floor Physical Therapist

19:44 Pelvic Floor PT for Pregnant and Postpartum Women

21:28 Choosing the Right Pelvic Floor Physical Therapist

23:16 Conclusion and Final Thoughts

Learn more about Dr. Norah, Functional Phyzio and pelvic floor PT at www.functionalphyziopt.com

In this episode Dr. Norah discusses why you probably don't need to be stretching your hamstrings, even if they feel tight. The hamstrings have an impact on what is going on at our pelvis and pelvic floor muscles and when the hamstrings aren't doing their job it can contribute to pelvic floor issues and symptoms. 

Alternative exercises to stretching your hamstrings:

Bridge

Romanian Deadlift

Stability Ball Hamstring Curl

This podcast is for information only and does not provide medical advice. 

In this episode, Dr. Norah shares the story of her recent brith with her daughter, Maddie Jean. She is also joined by her Doula Miriam Lam ( https://designated-doula.com )

Pamela a registered dietitian with over 12 years of experience in  helping people regain optimal health. Her office, Women and Family Nutrition is in downtown Raleigh and for the past 5 years she has been specializing in reproductive health using ancestral nutrition principles, and focusing especially on helping women who want to get pregnant.

You can learn more about Pamela at her website https://www.womenandfamilynutrition.com

Blogs referenced in this episode:

Fried foods

https://www.womenandfamilynutrition.com/vegetable-oils-and-fried-foods-cause-a-myriad-of-health-problems

Calcium

https://www.womenandfamilynutrition.com/calcium-from-plants-can-you-get-enough

Collagen

https://www.womenandfamilynutrition.com/collagen-for-pregnancy

https://www.womenandfamilynutrition.com/collagen-protein-for-pcosed762e0b

Salt

https://www.womenandfamilynutrition.com/salt-do-you-use-enough

Pamela's Book- The Collagen Diet

https://www.amazon.com/Collagen-Diet-Rejuvenate-Strengthen-Production/dp/1612438326/ref=sr_1_1?crid=2YF87CA86X3G4&keywords=the+collagen+diet+pamela&qid=1658517094&sprefix=the+collagen+diet%2Caps%2C178&sr=8-1

Have you been told to "tuck your pelvis under"? Well, there is such thing as TOO much tuck under. Sometimes we actually need to UNTUCK the pelvis to engage the lower abs and pelvic floor better. Take a listen to learn why too much tuck can be a bad things and when you may need to untuck.