Most women don't realize just how much menopause messes with their pelvic floor—until they're leaking when they laugh or feeling like their body just isn't working the way it used to. These changes can feel confusing, isolating, and even a little embarrassing—but they're more common (and more fixable) than you think. This week, I sat down with my friend Kim Vopni—aka The Vagina Coach—to talk about what's really going on with your body during this phase of life. Kim's a certified personal trainer, menopause support practitioner, CEO of a Global Pelvic Health company, and the powerhouse behind a global pelvic health movement helping women ditch the pads and feel like themselves again.

We talk about the stuff your doctor probably didn't mention—like how hormones impact your pelvic floor, why Kegels aren't the only answer, and how things like hydration and breathing actually matter more than you'd think. Kim breaks it all down in a way that's clear, real, and honestly... kind of freeing. We even get into prolapse (yep, that's a thing) and how recovery doesn't have to mean surgery or silence. Her Buff Muff Method makes pelvic health feel doable—and even fun.

If you've ever crossed your legs when you sneeze or planned your errands around the nearest bathroom, this one's for you. You deserve to feel strong, supported, and in control of your body again. Oh—and speaking of support, I've been loving the new Mighty Maca Mango lately. It's a super refreshing twist on my favorite hormone-supporting drink, and it's perfect over ice or blended into summer popsicles. You can check it out at dranna.com.

Key Timestamps:

[00:00:00] Welcome to The Girlfriend Doctor Podcast

[00:04:17] Buff Muff: Pelvic health program.

[00:07:48] Pelvic floor dysfunction awareness.

[00:11:53] Kegel exercises and misconceptions.

[00:14:46] Pelvic floor physical therapy evaluation.

[00:18:26] Pelvic floor importance for wellness.

[00:22:18] Pelvic floor and core strength.

[00:23:04] Pelvic floor regimen recommendation

[00:27:54] Constipation awareness and solutions.

[00:30:39] Pelvic floor activation techniques.

[00:34:41] Pelvic floor muscle training benefits.

[00:38:59] Hypopressives for pelvic organ prolapse.

[00:44:02] The Buff Muff Course

Memorable Quotes:

"95% of women with low back pain have some form of pelvic floor dysfunction." [00:26:56] – Kim Vopni

"Showing up for yourself consistently for 10 minutes, that's all you need, 10 minutes a day, can make a huge difference in the rest of your life." [00:34:45] – Kim Vopni

Links Mentioned:

Mighty Maca Mango: https://drannacabeca.com/products/mighty-maca

Connect with Kim Vopni:

Website: https://www.vaginacoach.com/

Instagram: https://www.instagram.com/vaginacoach/

Facebook: https://www.facebook.com/VagCoach

Twitter/X: https://x.com/VaginaCoach

Pinterest: https://ca.pinterest.com/kimvopni/

Connect with Dr. Anna Cabeca:

Website: https://drannacabeca.com/pages/show

Instagram: https://www.instagram.com/thegirlfrienddoctor/

YouTube: https://www.youtube.com/@thegirlfrienddoctor

ikTok: https://www.tiktok.com/@drannacabeca

Produced by Evolved Podcasting: www.evolvedpodcasting.com