The Healthy Post Natal Body Podcast

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I get a lot of questions from women about eating more vegetables and having a more "plant-based diet"

A while ago I had the pleasure of talking to  Julieanna Hever, MS RD CPT.  aka the plant based dietitian and she really is the go-to for me on this stuff so I am very happy to bring you our chat again.
I loved her soo much I bought her book straight after the interview, in the pre-sale, and it's been a go-to for me ever since.

She's the author of no fewer than 7 (!!!) books
She's also the host of the "Choose you now" podcast and it's very safe to say that she really knows what she's talking about.

We talk all things plant-based, starting with what we mean by a "plant-based diet" (because it's not the same as vegan)
What a healthy plate of food actually looks like.
Then we talk the benefits of a plant-based diet and how to transition to a more plant-based diet if you're not currently getting your fruits and veggies.
How easy it actually is to just eat a bit less meat and add more veg to your life whilst keeping it very tasty.
Why the "all or nothing" approach just doesn't work when dealing with a change in diet.
Why cooking your own meals is key when your goal is to be healthy.

And much much more.

You can find Julieanna on social media

Facebook
Youtube
Instagram
And Twitter

No "In the News This week" segment because the news is all wrapped up in Omicron but I did quickly want to talk about one of the most important things a post-partum/diastasis recti personal trainer should ask their clients and which they often don't. "What, exactly, don't you like about your stomach?"

As always; HPNB still only has 5 billing cycles.

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic  

 Playing us out this week; "Imaginary friend" by Dresden, the Flamingo (my favourite classical style composers) 

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 In this weeks episode you have the pleasure to listen to a conversation I had in 2022 with the mighty Court Garfoot,  talking everything PCOS (Polycystic Ovary Syndrome)

Court is a nutritionist and specialises in hormone imbalances including PCOS and Endometriosis.
She is also very eloquent and knowledgable so she is just the ticket when you want to talk to someone about this sort of thing.

We went over loads including some of the most important questions;

What is PCOS and what it is not?
The 4 different kinds of PCOS????
What REALLY causes PCOS?
Why does the NHS advice to PCOS say there is no cure?
How can you manage PCOS?
What are your starting points to sorting your PCOS?
How long does it take for lifestyle changes to take effect?

and much, MUCH, more.


You can find Court by going to her website
On Instagram here and here
On Facebook here
And LinkedIn

No "In the news" but I do briefly touch on Tatjana Maria reaching the Quarter Finals of Wimbledon today. It just shows you that, with the right team around you, and some hard work and dedication there is no reason why you can't be in better shape post-partum than you were pre-natal!


As always; HPNB still only has 5 billing cycles.

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic


Playing us out this week; "ever" by Mickey Geiger 

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In this week's episode I am lucky enough to answer several great questions from someone who emailed in.
Here are the questions I was asked;

1. I'm not sure I'm doing the home workouts right. When there is a spot that says "breathing (lying)" or "(standing)", does that just mean I do the upward motion breath that many times while lying or sitting? (I explain why we do this) And am I supposed to breathe up from my lower abdomen as shown in the breathing video every time I exhale in an exercise?

2. So, I was super diligent the first 6 weeks, but then I had a whole bunch of things come up right after the other and I've been pretty inconsistent for the last 6 weeks. I got all the way through weeks 1-4 and noticed a huge difference in strength and my diastasis gap and then got half way through weeks 4-8. I've done the workouts off and on since then but my gap seems to have digressed and gotten bigger... is that possible or am I imagining it? And if it is possible, how do I stop it from spreading apart again, are there certain motions I just can't do anymore? 

3. Are the exercises you have us do in this 12  week program safe for early pregnancy as well, or just for postnatal?

4. And last question, how will I be able to tell once my body is strong enough again and how can I know that my diastasis is healed? (Since it's apparently normal to have a small gap there, I'm not sure how to tell once I've achieved a healthy level of separation.)

As always; HPNB still only has 5 billing cycles.

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic

Playing us out this week "I will survive" by Moses Kidd

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 In this week's, nice and brief,  episode I answer the question whether you can heal diastasis recti whilst you're breastfeeding.

For some reason some healthcare professionals don't understand how breastfeeding impacts the body, but it DEFINITELY doesn't make your muscles stop working like muscles!!

Also, again, diastasis recti is not "for life and you will always have to maintain it".

And finally; "21 day challenges to heal diastasis recti"? Oh, just please don't! 

As always; HPNB still only has 5 billing cycles.

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic

Playing us out this week "Side step" by Cast of Characters

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On this week's episode I answer more listener emails.

An email from a pro-athlete who asks how/if she "can stay active, and prevent gaining too much weight during pregnany, to ensure she remains competitive and has an easier post-partum recovery" is what starts us off this week.

The I briefly talk about pregnancy belts to support your "baby-bump" and, finally, another brief explanation of why lifting weights to increase your metabolism is just a waste of time. 
There are MUCH better reasons to lift weights!

As always; HPNB still only has 5 billing cycles.

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic

Playing us out this week "Shells by the sea" by Gateway

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On this week's episode I talk all things food.
I've had a lot of questions about this recently and I've seen even more discussions/statements on social media.

So let's answer some questions and busts some myths.

Does meal timing matter?
Is breakfast really that important for your bloodsugar levels? (Here and here are some studies I mentioned)
Does it matter what you have for breakfast?
Should an office worker eat the same as a farmhand?
Where does the fitness world's protein obsession come from and is it justified?
How much protein should you REALLY be aiming for?
What is the single most important thing you can do for your diet?
Does resistance training boost your BMR (Base Metabolic Rate)?

and much, much more

As always; HPNB still only has 5 billing cycles.

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic

Playing us out this week "Made it" by McCall

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Next month is Autism Acceptance Month and therefore I am bringing you this amazing interview I did in April 2022.

A couple of years ago I had the pleasure of talking to author Dawn M Barclay and, I think it's safe to say, I learned more from this conversation than from many others I have had over the past 10 years.

She's the author of a book called; "Traveling Different: Vacation Strategies for Parents of the Anxious, the Inflexible, and the Neurodiverse."

It's basically the travel bible for those on the autism spectrum as well as those with mood/attention disorders. Anyone who has a child with such issues or knows someone who does will benefit from the advice contained in this book, plus the tips for special needs children can soothe the hiccups of any family's travel.

In a fascinating conversation she basically takes us through the preparation stage of a trip through the trip and then we talk a bit about the return home.

She talks us through how to best prepare your child for traveling and a new routine/change in environment.
Then we talk about the type of trip that works best for neurodivergent children, things to take into account when booking your trip/places to stay.

She gives soo many tips that I couldn't possibly list them all here. All to make the trip as stress free for both you and your kid.

It's a wonderfully educational conversation with someone who clearly knows what they're talking about.

You can find Dawn, and her book.

On her website
On Facebook

On April the 2nd the book will be released in paperback form and it really is well worth seeing if you can get your hands on a copy.

As always; HPNB still only has 5 billing cycles.

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic

Playing us out this week  "Something I can live form" by SPARKZ

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This week I am absolutely over the moon to be joined by Dr. Theresa Costales, Arizona Medical Director for Connections Health Solutions, as we are talking all things to do with postpartum mental health but especially postpartum psychosis.

From the transient 'baby blues' to the gripping challenges of postpartum depression and the alarming reality of postpartum psychosis, Dr Costales offers an empathetic exploration of conditions that can profoundly affect new mothers.

We hear a lot about postpartum depression, and even post-partum anxiety but post-partum psychosis is massively under discussed and, as a consequence, not very well understood by many outside the postpartum mental health profession.

The harsh judgment often faced by recovering mothers, and the public's reluctance to understand that these are treatable mental illnesses, can lead to some of those who need urgent care being deprived of just that.
By examining the systemic issues within the medical community—including the dismissal of women's health concerns and the unique challenges faced by healthcare workers—we open up a dialogue about the urgent need for change and the promising shifts toward greater empathy and inclusivity, particularly for women of color.

Lastly, we celebrate the positive strides being made towards accessible mental health care for women, highlighting the ground-breaking work of Connections Health Solutions.

The importance of protocols that maintain the precious mother-child relationship during hospitalization, and the critical role of medication knowledge for pregnant and breastfeeding women, are topics we passionately delve into.

I don't say this every week, in fact I don't think I've ever said it at all, but this episode is a must-listen. Dr Costales is an amazing speaker on this subject and you'll absolutely love it.

As always; HPNB still only has 5 billing cycles.

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic

Playing us out this week 

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In this week's episode I answer more questions;

Does an anterior placenta make diastasis recti worse?
I talk about what anterior placenta is, what the effects of it are and why its nothing to worry about.

I also talk about "How to create toned arms". I get asked this question a lot so I talk about the right exercises to do and which exercises you can probably stop doing.

And finally; Weighted vests to help heal diastasis? Should you really be walking around with a heavy vest during the day if you want to heal your diastasis recti a bit faster??

As always; HPNB still only has 5 billing cycles.

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic

Playing us out this week "Promised Land" by Brian Brown

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As parents, we're often caught in the eye of the 'should storm,' buffeted by unyielding waves of perfectionism and contradictory advice that promise smooth sailing but leave us floundering.

Pediatrician Alison Escalante, MD, joins me on a voyage through these tumultuous seas, shining a beacon on the cultural expectations and societal 'shoulds' that threaten to capsize our parental confidence.

Now that I've exhausted that analogy let me tell you why you should listen;

Alison Escalante MD is a Pediatrician and the author of the upcoming book Sigh, See, Start: How to Be the parent your child needs in a world that won’t stop pushing, (available in all good bookstores)

She is a TEDx Speaker and a woman on a mission to ease the epidemic of anxiety that has convinced us we are always failing and is stealing our joy.
She has developed a 3 step method to help parents raise their kids mindfully, skillfully AND enjoy doing it.
She writes for Forbes on the science of human performance and Psychology Today on life in the culture of anxiety.

She has degrees from Princeton in the history of ideas and Rutgers in medicine, and did her pediatric training at Duke and University of Chicago.  She is an adjunct faculty member of Rush University School of Medicine.

We are talking everything to do with the pressures of motherhood.

Mums are constantly being told about the things you DEFINITELY SHOULD or ABSOLUTELY SHOULD NOT EVER! do when raising their kids (breastfeeding Vs formula, screen time vs none, cry sleeping vs "that's child abuse!") and it can be really difficult to live with the pressure.
Alison cuts through all this nonsense and has a clear way to help you find the best way for you and your child.

You can find Alison everywhere;

Facebook
Instagram


As always; HPNB still only has 5 billing cycles.

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic

Playing us out this week 

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As a new parent, the world expects you to have an instant love affair with motherhood, but what if the reality is a juggling act that leaves you feeling anything but rejuvenated?

Tessia Watson, author of "Rejuvenated Mums Make Happy Kids," joins me for a  conversation that peels back the layers of post-natal self-care and the societal taboos that can make maternal well-being seem like a luxury rather than a necessity.

We talk the importance of selfcare, how taking time for yourself is actually part of being a good parent.
Tessia also points out some things that do work, and some that tend not to.
And, of course, we talk about the expectations put on mothers to put themselves last when it comes to looking after the family, work etc.

All in all, you're in for a great conversation which will really highlight how important it is that you take time for yourself. Not just for you but also for your kids.

You can find Tessia online;

Instagram
Facebook

As always; HPNB still only has 5 billing cycles.

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic

Playing us out this week "dusk till dawn" by GraceMcCoy

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 This week I answer 3 diastasis recti related questions;

Is Hula Hooping really good for healing diastasis recti?

I answer the question and talk you through how to make sure you can do your hula hoop class safely when you have diastasis recti/or at least a gap.

Is it normal to have lower back ache the day after doing some diastasis exercises?

It is not uncommon but it's also not quite right as it shows you you're pushing too hard, to the point that your exercise becomes counter productive.

After not healing my diastasis recti properly after my last pregnancy, I now find myself pregnant again. Will my abs be completely ruined??

In short, NO, not if you do the right things now. For the longer answer about why it is essential for you to start now, you'll have to listen :)


"In the news this week" I talk a bit about this study that came out in April that shows a clear link between MODERATE levels of physical activity and a significantly lower risk of depression. It just highlights the importance of exercise again, even if you only do a minimal amount you will likely get a big impact from it.

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form with little pictures :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
After that it's only 5 months at £8/$10 and you get LIFETIME access.

Email peter@healthypostnatalbody.com if you have any questions or comments 

Playing us out this week;  Yeux Cachez by Nom Fabrique 

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On this week's episode I am delighted to be joined by  Kristin Mallon, the visionary CEO behind Femgevity, for a deep dive into perimenopause and all things associated with that.

Kristin explains what perimenopause REALLY is, what the symptoms are and how you can best manage it.

We talk about HRT, the myths and the facts and the need for women going through the perimenopause to work with healthcare providers who specialise in it, rather than just your GP.

Kristin makes excellent points regarding the necessity of finding healthcare providers who are not just well-informed but who also specialize in hormonal imbalances and women's health issues, like endometriosis and fibroids. It's a clarion call to action for women to become the stewards of their own health, engaging with practitioners who can guide them through these complex decisions with seasoned expertise.
She also makes an excellent point regarding the complexities when you have children later in life and the symptoms of perimenopause might well be exarcebated by postpartum life, and the need for your healthcare and fitness- professionals to be aware of this and take it into account

The conversation then shifts towards a holistic approach to hormone balancing, advocating for strategies that include diet, supplements, and bioidenticals.

Kristin shares insights on the proactive steps women can take, akin to planning for financial retirement, ensuring their health portfolio is robust and balanced.

Finally I respond to some emails I had in after the Gut Health interview I did with Josh Dech. Some of you asked whether I agreed with his take that a high-protein high fat diet was the way to go. I explain what my thinking regarding this is and why I think soo many people feel better on a high-protein diet than they do on a carb-heavy diet..and it's nothing to di with protein and carbs!!

As always; HPNB still only has 5 billing cycles.

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic

Playing us out this week 

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It's the 250th episode of the podcast and what better way to celebrate it, if that's the right term ;), than by sharing with you what I've learned in my decade+ long working in the postpartum recovery field.

I talk about all the things I learned when I did my first postpartum qualification 10+ years ago that no longer hold true. I talk about the change in exercise methodology and how we now should be thinking of postpartum recovery.
What should be part of it and what shouldn't.,

Which myths still persist even though they've been proven to be incorrect?
Why I quickly realised I knew absolutely nothing after I first qualified.
The many flaws in a lot of postpartum qualifications out there, the outdated thinking etc.

And, most importantly, I share with you what the expert thinking now is.

Post partum core strength and training.
Pelvic girdle pain.
Why you should stop isolating muscles such as the TVA.
Why a holistic approach is the only way.
Post partum diet advice.
Move away from diaphragmatic breathing.

and much, much more.

As always; HPNB still only has 5 billing cycles.

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic

Playing us out this week "Ringing bell" by Visitants.

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Uncover the mysteries of your gastrointestinal universe with our special guest, Josh Dech, a holistic nutritionist who's a wizard at simplifying the complex world of gut health.

Did you know your gut isn't just a silent worker, but a key player in your body's symphony, harmonizing processes like weight management, hormonal balance, and even your mood? It's a part of you that's too important to ignore, and throughout this episode, we travel through the layers of understanding how diet is the conductor of this incredible internal orchestra.

Forget the one-size-fits-all approach to probiotics and dietary fads; we're talking a personalized nutrition concerto, with each note tailored to your body's needs. As Josh  shares his knowledge, we venture beyond the gut to look at the wider implications of food choices, the quality of our produce, and the potential pitfalls of the food industry. We shed light on the confusing debates around meat and plant-based diets, organic versus non-organic, and how to navigate the ever-changing landscape of food and health with wisdom and care.

By the end of this conversation, you'll walk away with a treasure trove of insights into nurturing your gut health, making informed choices, and why it's time to cut through the noise of food elitism and contradictory nutrition advice.

We're not just talking about eating well; we're advocating a revolution in how we view our plates, our health, and our society.

You can find Josh's podcast by clicking this little link

As always; HPNB still only has 5 billing cycles.

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic

Playing us out this week "Fallout" by Cira Grandi

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Could belly support bands, kino tape, belly wraps etc. be the hidden key to postpartum recovery? What about wearing one during your pregnancy, will that actually help prevent diastasis recti/pelvic girdle pain etc?

 In today's episode, I discuss the real deal with taping and belly bands during pregnancy.

Despite their popularity, there's a lack of evidence to suggest they prevent diastasis recti; instead, strengthening exercises prove to be the more effective method.
I talk about what they do help with, how you should use one and what you should be looking for if you're looking to buy one.

I also tackle the widespread claim that oats, brewer's yeast (and other supplements) are the answer to increased breastmilk production.

The conversation doesn't end there – we dive into the emotional whirlpool that new mothers face, especially the fear of not producing enough breast milk; a concern for a staggering 76% of mothers, according to a survey.
I examine the reliability of this statistic and the societal pressure to steer clear of formula supplementation. Here's the link to the brewer's yeast study.

I also talk about Geraldine DeRuiter's highly anticipated book "If You Can't Take the Heat,". This is one that I'm really looking forward to reading when it comes out, and when I clear the HUGE stack of books on my bedside table.

As always; HPNB still only has 5 billing cycles.

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic

Playing us out this week "Flavor and reduction" by Cody Martin

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On this week's episode I talk about two things that I've been asked about this week.

One of my new client's asked whether exercise during pregnancy helps prevent things like diastasis recti and pelvic girdle pain.

So I talk a bit about what exercising during your pregnancy ACTUALLY helps with, and what it doesn't.

I was also asked about the "dangers" of plyometric exercise (jumpy exercises) postpartum.  A lot of trainers would tell you to avoid them postpartum whereas I make the case for including plyometric exercises, such as jump lunges and jump squats, into your postpartum exercise routine. Just make sure you do them at the right time.

Just a  reminder that HPNB still only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic

Playing us out this week "Moonshot" by Aaron Sprinkle

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On the first episode of 2024 I answer 2 listener emails.

I talk about the need for sufficient protein postpartum and answer the question "if you should eat more when you are postpartum".
I also touch on how to set your plate up if you're looking to eat healthy.
Where should you start? How much protein is enough and is protein the be-and-end-all?

Then I talk about "deep core activation".
I explain I don't tend to use the phrase "deep core" but talk you through how the core actually works.
How can you make sure it works properly and what the best way to ensure your core recovers as fast as it can postpartum.

Just a  reminder that HPNB still only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic

Playing us out this week "Me!" by Lucy Domino

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It's the end of 2023 and for this episode I have collected my 3 favourite pieces of advice from interviews I've done this year.

To be honest, I had a HUGE selection to choose from and have left many good things out..but a top 3 isn't a top 6 so that was always going to happen.

Listen to Danika Sanchez from "Baby Steps Concierge Nursing" talk about baby's sleep and how they should not really sleep through the night.

Her full interview can be found here

Then we have Teresa Yang, a top dentist, explain to me why there should always only be 1 choice when it comes to buying a toothbrush (and boy was I wrong!)

Teresa's interview can be found here

And finally, it's one of my favourite people in the health science space; Dr Heather Hausenblas talking about the importance of journaling.

Dr Hausenblas' interview can be found here

Like I said, I could have picked many, I have had tremendous guests on this year but I had to whittle it down and these 3 bits of advice really stuck out.

A HUGE "thank you" to all my listeners and guests and I'll be back in 2024.

Just a  reminder that HPNB still only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic

Playing us out this week "We know" by Aaron Sprinkle

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On this week's episode I talk umbilical hernias.

A lot of postpartum women have an umbilical hernia but there seems to still be a lot of confusion about whether there is a causal link between diastasis recti and umbilical hernias.

Can you repair an umbilical hernia by exercise, as some personal trainers would have you believe?
Is a hernia "Just diastasis on steroids"??
Should you be worried about having an umbilical hernia?
Can you manage a hernia?
How can they be repaired?
etc. etc.

After that I have a little look at this paper from Finland that you might have seen flying about online (or in the Daily Mail) which concludes that Exercise does not help you live longer.

But does it though, does it really say that?
Or might there be one or two other things in there that mean it's a bit more nuanced like that.



Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic

Playing us out this week "Sky Walker" by Grace McCoy

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This week I had a lot of questions and conversations about fertility, especially from women struggling to conceive a second or third child.

And, though I'm more than happy to answer questions myself, this is not my specialist subject and I would just be repeating the information this guest gave me a couple of years ago.
So, from the vault, I am delighted to bring you this episode.

Every now and again I am extremely lucky and manage to book a guest like Gabriela Rosa (MPH (CLE), MScM(RHHG), BHSc(ND) and many others things beside) for my little podcast.

Gabriela is a world-renowned fertility specialist and, after you've listened to her talking to me for an hour, you'll know that she is the real deal.
A best-selling author of 4 books, a Harvard university awarded scholar, and founder, and clinical director, of the Rosa Institute.

She, very kindly, gave up an hour of her time to talk to me about all things fertility related.

She explains that it takes, on average, 8 (!!!) cycles of IVF for people to fall pregnant.
How you can conceive naturally even after IVF treatments have failed.
That fertility is a team sport.
Why she tells people to "act pregnant to get pregnant".
Why you need a personalised approach when trying to get pregnant, rather than relying on what worked for other people.
How she has achieved a 78% success rate with her method.

And much, MUCH more.

This is one of my favourite interviews ever and I didn't even mind doing it at 1.30AM in the morning.

Gabriela's book is a MUST BUY, Fertility Breakthrough; Overcoming infertility and recurrent miscarriage when other treatments have failed.

You can find Gabriela on

Facebook
https://www.instagram.com/fertilitybreakthrough/
https://www.instagram.com/gabrielarosafertility/

You can listen to her podcast "Talk sex with Gabriela Rosa" soon on all the good podcast platforms

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos.

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 


Playing us out this week; "Jazzolino" by Fabio Poian 

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This week I'm answering some great questions that I've had.

You might have heard me talk about bloating and the impact on diastasis recti before.
A great question this week was to do with bloating around your period and whether this also affects diastasis recti recovery.

Then I talk a bit about the FODMAP diet as a solution for people who have issues with IBS/bloating etc. I personally think there's a better solution for this group of people and that's journalling.

And, finally, I'm talking heavy lifting/deadlifts postpartum. Why when I say "You can do whatever you want" I actually mean it!

Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic

Playing us out this week "My Roots" by Cira Grandi

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Ever wondered if C-sections could lead to muscle dysfunction? Do they cut muscles during a C-section or do they not?

This week I answer those questions; I'll talk through the intricasies of C-section procedures, explaining clearly that stomach muscles are not cut but some fascia is sliced to access the uterus. And that the uterus itself is a muscle and that's where some of the confusion tends to come from.

Then I'm talking about muscle dysfunction after C-section childbirth. Take a deep breath, and rest assured, it's not as common as you might think.

The recovery process, much like natural births, is pretty straightforward, barring any labor complications. We'll touch upon the topic of scar tissue possibly affecting muscle function and suggest solutions such as scar tissue massage.

I'm talking about the challenge of juggling motherhood and training while managing expectations of achieving an athlete-like body.
We'll navigate through the dedication, consistency, and rigorous training required to reach the apex of any sport. Comparing oneself to athletes at their physical peak can lead to unrealistic expectations.

Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic

Playing us out this week "Brand new day" by Ivy Bakes

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On this week's episode I deal with 2 emails; 1 regarding scoliosis and pregnancy and the other asking for a very specific skillset and personal training.

I go through the scant but vital research on the interplay between pregnancy and spinal curvature, addressing concerns about potential pain and curve progression.

Can your scoliosis get worse when you're pregnant?

Is there really a link between increased backpain in scoliosis and pregnancy?

I also offer advice on beneficial workouts and stretches for the prenatal and postnatal phases.

Then I discuss the crucial role of specialized training in the fitness industry.
One of the biggest potential risks for clients is dealing with personal trainers overstepping their knowledge limits, especially when dealing with clients recovering from strokes or managing multiple health issues.

I highlight the difference between the thoughtful trainers who truly understand their clients' needs and those merely going through a list of exercises.

Some links to the studies and websites that I was referring to with regards to scoliosis.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3604750/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4472295/

https://clear-institute.org/blog/scoliosis-pregnancy-complications-research/

Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic

Playing us out this week "Born to roam" by Tommy Welton

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Have you ever found yourself contending with symptoms such as hot flashes, sleep disturbances, irritability, or anxiety? These could be the signs of perimenopause, a stage in a woman's life that barely gets the consideration it deserves.

In today's episode I have the pleasure of talking to Heidi Davis CEO and Co-founder of Identifyher.ai

Heidi has a an Msc in Molecular Medicine and  was included on the Incredible women in health tech the 2022 longlist published by Health Tech World.

We discuss all things perimenopause related;

From how it can begin as early as the mid-30s.

To how it can lead to a host of disruptive symptoms (that are often misunderstood due to the lack of conclusive diagnostic tests).

But the conversation doesn't stop at understanding perimenopause.

We explore how technology is revolutionizing our approach to women's health, bringing down the limitations of self-reported dietary and health habits.
Heidi explains the many benefits of having reliable data that women can even take to their healthcare professional to actually show them what's going on, rather than having to remember a whole bunch of symptoms.

Get to know the potential of wearable devices in providing more reliable data, and let's shed light on the subtle differences between how diseases manifest in women compared to men.
The disparities in health outcomes are alarming, and there is a pressing need for more research and funding into products designed specifically for women's health.

Finally, let's dive into the challenges and opportunities in designing women's health products.

We share our thoughts on the current wellness industry trends like supplement overload and high costs, and how they can be avoided.

You'll hear about the importance of gender inclusivity in the design process and discover how both genders can contribute to better health outcomes for women.

Definitely check out, and support where you can, Identifyher.ai's work towards a future where women's health is understood, recognized, and prioritized.

Obviously you can find Identifyher online;

The website is full of good info
Facebook
LinkedIn
And Twitter

Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic

Playing us out thi

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Unveiling the mysteries of dental care during pregnancy, this week I'm delighted to be talking with Teresa Yang, DDS.

With over 30 years of experience, Teresa is an expert on oral hygiene and its importance, especially during the crucial period of pregnancy.

She has taught clinical dentistry and patient management at UCLA School of Dentistry, has written extensively on dental topics, and is the editor of WestViews, a publication of the Western Los Angeles Dental Society.

Our chat exposes myths, including some I believed, explores changes in the mouth during pregnancy, and provides guidance on maintaining oral hygiene.

Teresa's insights extend beyond mere brushing and flossing, offering a scientific perspective on toothpaste, toothbrushes, and the integral role of fluoride.
From the effectiveness of enamel repair toothpaste to the comparison between an electric and manual toothbrush, we leave no stone unturned. 

Ready to tackle your dental anxiety? We've got your back. This episode features a deep dive into managing dental fear, particularly in children, and the vital part of choosing a dentist plays in this process.

We discuss relaxation techniques, the use of nitrous oxide and medication, and the indispensable role of anesthesiologists.

We also delve into the prohibitive cost of dental care, understanding the reasons behind it and how to navigate the expense.

We end with a review of Theresa's amazingly comprehensive dentistry guide.

"Nothing but the Tooth" is an all-inclusive tour through the world of dental care, answering all your burning questions and giving you all the information you could possibly need to help take care of your, and your family's, teeth.

You can find Teresa online
Her website
Facebook
Instagram
Twitter

Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com

Playing us out "Snow on the lower East side" by the Monarch Trio

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Can burlesque become a tool for postpartum body confidence?

This week I'm delighted to be joined by Cat LaCohie and we're talking everything body confidence.

We explore the reality of societal pressures that many women face after pregnancy, and how Cat uses burlesque as a medium to reconnect women with their bodies and embrace self-love.

But this episode is not just about burlesque.

It's about the journey of self-discovery, and the transformative power of reclaiming one's identity. Cat shares how embodying powerful characters through burlesque helped her reclaim her strength during moments of self-doubt.

She challenges the notion of seeking constant approval from others, emphasizing the value of self-worth and the joy of being in the company of the right people.

As our conversation draws to a close, Cat sheds light on the importance of being vocal about who you are, and how it helps filter out those who don't belong in your life.

She shares her inspiring journey, from building her own website to teaching burlesque classes, and how she learned to say 'I'm amazing and you're welcome' instead of apologizing for her actions.

The message of this episode is clear: Individuality, self-love and authenticity can be empowering tools to navigate through life's challenges.

You can find Cat in all the cool  places.

Her website
Facebook
Instagram and her other insta!

And if Cat has really made you think "Hey, I should give this a shot" then head here for online classes.

Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

This means you can sign up after your first child, use the program and recover and then still have access after giving birth to child 2 and 3!

None of this "pay X amount a year" nonsense, once you've paid..you've paid!

This makes HPNB not just the most efficient and complete post-partum recovery program, it's also BY FAR the best value.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week;  "Got me good" by elise

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This week's episode I answer a listener email with several questions about diastasis recti;

Why is progress soo slow? It's been 3 months and I've only managed to close the gap by a finger or so.

Will the gap ever completely close?

Is it a problem if the gap doesn’t fully close before another pregnancy?


And also if it closes do I still need to  continue doing the exercises?


And, on the back of a comment pop superstar Pink made and some questions I was asked about diastasis research, I talk about why it is almost impossible to prove that a postpartum recovery system actually helps heal your diastasis.

Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

This means you can sign up after your first child, use the program and recover and then still have access after giving birth to child 2 and 3!

None of this "pay X amount a year" nonsense, once you've paid..you've paid!

This makes HPNB not just the most efficient and complete post-partum recovery program, it's also BY FAR the best value.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week;  "Red hot mama" by Liberty

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Did you know air in our homes and workplaces can significantly affect our health? This episode promises to transform your understanding of indoor air quality and its impact on wellbeing, with our special guest Michael Rubino, founder of HomeCleanse.

 We'll reveal the shocking fact that it only takes 24-48 hours for mold and bacteria to sprout and flourish, and why opening windows and dusting might not always be enough.

We dive into the ins and outs of maintaining a clean environment, discussing the importance of regular air filter changes and effective water and humidity management. Exploring the use of botanical, safer cleaning products, we equip you with the knowledge to reduce dust and prevent the rapid growth of harmful microorganisms. Additionally, learn the key role air purifiers can play in creating healthier surroundings and why it's essential to be mindful of the particle size in your air.

We wrap up our discussion by emphasizing the significance of routine home inspections for air quality control. What are the telltale signs of air quality issues? How to identify their sources and keep track of changes over time? We've got you covered. Remember, our environment and our health are interconnected - maintaining good air quality at home is not a luxury, it's a necessity. So don't miss this episode! Tune in, enlighten yourself, and start creating a healthier living environment today.

You can find Michael online

His website
The HomeCleanse website
And his YouTube Channel

Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

This means you can sign up after your first child, use the program and recover and then still have access after giving birth to child 2 and 3!

None of this "pay X amount a year" nonsense, once you've paid..you've paid!

This makes HPNB not just the most efficient and complete post-partum recovery program, it's also BY FAR the best value.

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week; "On top" by Grace McCoy

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This week I have the absolute pleasure of being joined by relationship and sexuality expert, Courtney Boyer.  M.Ed., M.S.

Courtney is the author of "Not tonight, honey" (Why women actually don't want sex and what we can do about it) and we have a phenomenal conversation about postpartum intimacy touching on all, sometimes uncomfortable..for me at least, aspects of it.

We talk about why the focus postpartum is on the physical recovery much more than the mental recovery and how a HUGE part of sexual intimacy is mental rather than just physically being able.

How you can aid your recovery.

How to have a meaningful conversation with your partner in such a way that they understand your wants and needs.

And much, much more.

I'm not gonna lie, my 48 year old Dutch-repressed man-brain isn't used to having an open conversation about this sort of stuff but Courtney is a great conversationalist and really knows what she's talking about.
This might also be one of those episodes that you want to get your partner to listen to :)

You can, and should, go find Courtney online in all the usual places;

Her Website
 Instagram
TikTok
LinkedIn
and Facebook




Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

This means you can sign up after your first child, use the program and recover and then still have access after giving birth to child 2 and 3!

None of this "pay X amount a year" nonsense, once you've paid..you've paid!

This makes HPNB not just the most efficient and complete post-partum recovery program, it's also BY FAR the best value.

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week; "On our own" by Thee Alchemist Oxford

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This week it's just little old me again, since I had a lot of questions about some of these, I dug up an episode from 2021 in which I'm clearing up health and fitness myths.

First I go over the idea of somato-types (body-types such as ectomorph, endomorph and mesomorph) and whether that affects your diet and training. Has the idea of body-types really been debunked, as some claim?

Do you "need to make sure you get protein with every meal"? And what exactly does that actually mean? 5oz of beef or chicken, as some people recommend?

Should you have breakfast every day to "kickstart your metabolism"?

Should you, or should you not, have carbs later in the day?

What about "boosting your immune system" by taking certain supplements?

And is a 30-minute brisk walk really enough exercise to keep you healthy?



Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

This means you can sign up after your first child, use the program and recover and then still have access after giving birth to child 2 and 3!

None of this "pay X amount a year" nonsense, once you've paid..you've paid!

This makes HPNB not just the most efficient and complete post-partum recovery program, it's also BY FAR the best value.

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week;  "What you want" by Ghost 

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This week I have the pleasure of being joined by Philip Pape, host of the excellent Wits and Weights podcast, to talk all things body transformation, body composition, fat loss, weightloss, muscle gain, toning up etc etc.

We're covering soo much ground it's almost impossible to put in the description;

From how difficult/easy it is to gain muscle when you're a bit older or postpartum to the problem with fitness trackers. And from macronutrients to meal timing and realising it's all about abundance rather than deprivation.

Philip shares a tonne of knowledge about everything to do with weightloss/fatloss and toning up.
Check out Philip's website if youre interested in nutrition and training coaching or even if you want to read some interesting blog posts

Here is the episode we referenced about how fitness trackers, and calorie trackers, are messing up your fatloss journey

A link to your FREE 3 months post-partum recovery program, including email support.



Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

This means you can sign up after your first child, use the program and recover and then still have access after giving birth to child 2 and 3!

None of this "pay X amount a year" nonsense, once you've paid..you've paid!

This makes HPNB not just the most efficient and complete post-partum recovery program, it's also BY FAR the best value.

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week; "Know Better" by Cira Grandi

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This week I go over some listener questions again. some of the ground we cover is the classic stuff but there are also one or two new things in there.

Why does my back and neck hurt after pushing a pram all day? (I might actually have to do a video about this as it's a superb question)

I fell pregnant with my second whilst I still have diastasis, is this dangerous?

I have tried diet and exercise but my belly is still round. What am I doing wrong?



Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

This means you can sign up after your first child, use the program and recover and then still have access after giving birth to child 2 and 3!

None of this "pay X amount a year" nonsense, once you've paid..you've paid!

This makes HPNB not just the most efficient and complete post-partum recovery program, it's also BY FAR the best value.

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week; "Meadow" (the orchestral version) by Stephen Keech

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This week I talk about the 3 things you can do to speed up your postpartum recovery the easy way.

All of these won't much effort at all and are affordable for everyone.

 Learn to breathe. Get this basic thing right and your recovery will get much easier, even if you do nothing else!

 Target your exercise. Stop wasting your time and remain focussed on your goal.

 Add a handful of spinach and a glass of water to every dinner. 

Link to the corebreath video

A link to your FREE 3 months post-partum recovery program, including email support.


I also briefly talk about a "conversation" I had with someone on Threads (The Twitter replacement platform run by Facebook) the other day as it's important that everyone knows a charlatan when they see one.

Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

This means you can sign up after your first child, use the program and recover and then still have access after giving birth to child 2 and 3!

None of this "pay X amount a year" nonsense, once you've paid..you've paid!

This makes HPNB not just the most efficient and complete post-partum recovery program, it's also BY FAR the best value.

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week; "Invincible" by Grace McCoy

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From the vault this week as I get a lot of requests for diet/weightloss advice and I like the advice Dr Prologo gives.

This week I had the pleasure of talking to Dr David Prologo.

He's a is a dual board-certified interventional radiologist and obesity medicine specialist. Dr. Prologo has spent more than twenty years specifically analyzing the phenomenon of diet attrition—why do diets always fail? More importantly, when they do fail, why do we blame the patients for that failure?

Just to give you some idea as to his credentials;

Dr Prologo has been recognized nationally and internationally for his pioneering work with human weight loss – including features on The Today Show, in the Washington Post, on Capitol Hill, in numerous in peer-reviewed journal publications, countless web based invited expert articles, and much more .

We had a tremendous chat about weightloss, why people fail.
How the diet and fitness industry is more than happy for people to fail and, more importantly, how to REALLY succeed at losing weight (though I think the lessons in his book go well beyond that and can be transferred to many other areas of change).

He provided some really interesting insights into weightloss journeys and how to make it stick permanently.
I promise you this is a must listen if you're considering trying to lose a bit of weight, have tried before and it didn't stick or are a fitness/diet professional.

Of course you can find Dr Prologo in all the usual spaces;

His website where you can order a copy of his amazing book
Facebook where you can catch all the latest updates and see what he's up to.

In the news this week This article in a Dutch newspaper  talking about how microplastics can now be found in 90% (!!!) of all make-up/shower products and how they find their way into nature through our sewage system. (Here's the Times article listing the same study)

Here is an article that gives you some alternatives if you're interested.

This also ties in nicely with next week's interview about household chemicals and how you can improve your child's, and your own, health by getting rid of some things around the house you really don't need or want.

 Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form with little pictures :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 

Playing us out this week; "Chef's Kiss" by Dresden, The Flamingo

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This week I answer an email which covers a lot of things

"I recently joined your program after reading your article about the connection between Diastasis Recti and lower back pain. After a few days of your workouts, I'm already feeling a difference. Your explanation of core breathing was a breakthrough for me.  

 I'm currently 10 months postpartum and had an elective c-section back in October. I've been experiencing significant lower back soreness, particularly at night and in the morning. It's uncomfortable to turn over in bed and stand up especially getting out of bed in the morning - it feels like things are compressing downwards when I do. Glute bridges are also painful, requiring about 10 minutes of mobilisation before I can fully perform them. Although my suspected annual tear from January has improved, I still feel twinges during glute bridges, which I suspect are related to the lower back pain due to Diastasis Recti.

 Additionally, I've been having a sharp pain in my left knee during reverse lunges, while my right knee is fine. I also have a painful coccyx which seems to only hurt when I stand from a sitted position.

 Despite all this, I'm determined to get stronger. I would greatly appreciate any suggestions you might have. "

So I'm going over everything; Why the corebreath makes such a difference.
Lower back-pain and the feeling of it compressing downwards,
Why she needs soo much mobilisation before being able to do glute bridges.
Back twinges during glute bridges.
The sharp knee pain when doing reverse lunges.

And the disturbing lack of post-partum care for this woman as all of this stuff is fairly easily sorted.

Here's a link to the blog about kneepain which includes the Yoga video.

And here's a link to the corebreath video

 Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

This means you can sign up after your first child, use the program and recover and then still have access after giving birth to child 2 and 3!

None of this "pay X amount a year" nonsense, once you've paid..you've paid!

This makes HPNB not just the most efficient and complete post-partum recovery program, it's also BY FAR the best value.

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week; "Run to me" by WorkBrunch

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This week I am joined by the amazing Dr Iris Platt.

Iris is a Pelvic Floor Physical Therapist with a Doctorate in Physical Therapy from Columbia University ( and a Masters in Neuroscience from Teachers College Columbia University. )

We spend an entire hour talking about urinary incontinence, that's right..an entire hour!

Iris is a phenomenal educator and clearly very passionate about her expert field..you will LOVE THIS!

Among many things, Iris talks about the different kinds of urinary incontinence.

How common it is post-partum.
What causes urinary incontinence.
When you should start "worrying" about UI or "leakage".
What is normal and what isn't.
What you can do to help heal your UI.
Why Kegels are not enough.
How it is never to late to start working on your UI.
Why seeing a Pelvic Floor specialist should be very hgih on your list of things-to-do postpartum.
The process of Pelvic Floor therapy (and how it's not as scary or embarrasing as some people believe it is)
And the importance of knowing what "down there" should look and feel like for you. "What is normal for you" is what's important.

And much, more more.

You can find Iris on the internet!

Her website
Her Instagram

Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

This means you can sign up after your first child, use the program and recover and then still have access after giving birth to child 2 and 3!

None of this "pay X amount a year" nonsense, once you've paid..you've paid!

This makes HPNB not just the most efficient and complete post-partum recovery program, it's also BY FAR the best value.

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week;  "Whisky makes me cry" by Cira Grandi

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 This week I answer some questions that have come up over the past few weeks.


"Would you do separate exercises for the TVA (Transverse abdominis muscles) and QL (Quadratus Lumborum muscle) and stretch them separately as well?"

"A lot of people are taking Ozempic for weightloss, does it work and will it work for me?"

Inews about Ozempic shortage

And, finally, "Is doing a plank or wallsit REALLY the best way to lower your blood pressure, as everyone in the news claims it is?" This is the study I, and the media, refer to. I am not going to pay the £500 they want for the whole thing but will discuss the issue with the media's interpretation of this.


CNN article



Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

This means you can sign up after your first child, use the program and recover and then still have access after giving birth to child 2 and 3!

None of this "pay X amount a year" nonsense, once you've paid..you've paid!

This makes HPNB not just the most efficient and complete post-partum recovery program, it's also BY FAR the best value.

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week;  "anyone" by  Nu Alkemi$t Feat Jessie Villa

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This week I am joined by the delightful Sensei Miwako, founder of JAMS, to talk about maths and, more specifically, why the Abacus method can help children overcome their "math struggle".

JAMS is the only math school in the Portland and Beaverton area certified by the League for Soroban Abacus.
They use the teachings of Abacus & Anzan instruction to build a solid and strong foundation of mental mathematics with lifelong skills.

She's also the founder of abacus online, (because there are only soo many people you can reach when you do face to face classes.)

Miwako has over 2 decades of abacus teaching experience and is the most enthusiastic advocate for better math education that you will ever come across!

We talk about many things including;

Why children struggle when though math in schools.
Why teaching kids "the concept of math", as most schools do, simply won't work.
The difference between Kumon and the abacus method.
The purpose of a school should not just be to help your child pass an exam.
Why some children "shut down" when they don't understand something.
How the abacus method teaches a life-skill.
Why math is actually  simple if you just break it down properly.
That EVERY SINGLE CHILD can "get good at math" and that it doesn't need to cost you a fortune in education and tutoring.

And so much more.

Miwako is a delight. I absolutely LOVE talking to people that genuinely have an interest in helping people and am completely on board with her idea that the way schools teach math (all disjointed and how it's all about "showing your workings" rather than knowing the answer) is a killer for most kids and puts people off math more than it helps anyone.

Definitely check out her website if your child, or yourself, want access to a dead-easy way to improve your math skills.

Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS!

This means you can sign up after your first child, use the program and recover and then still have access after giving birth to child 2 and 3!

None of this "pay X amount a year" nonsense, once you've paid..you've paid!

This makes HPNB not just the most efficient and complete post-partum recovery program, it's also BY FAR the best value.

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week;  "more than one way to go home" by amherst

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This week I am joined by the lovely Natalie Bevans as we're talking pre- and post-partum skincare.

Natalie is a Master Aesthetician and she very kindly gave up an hour of her time to explain to little old me why skincare really matters when you're pregnant or post-partum.

We discuss many things including;

How being pregnant and giving birth changes your skin.
Why your skincare routine needs to change when you're pregnant.
In fact, why it regularly needs to change (my ignorance really showing through here on this bit :))
The importance of looking after your skin
Skincare starts with what you put IN your body rather than what you put ON it.

And much, MUCH, more.

You can find Natalie in the usual corners of the internet
Her website
Instagram

Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS!

This means you can sign up after your first child, use the program and recover and then still have access after giving birth to child 2 and 3!

None of this "pay X amount a year" nonsense, once you've paid..you've paid!

This makes HPNB not just the most efficient and complete post-partum recovery program, it's also BY FAR the best value.

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week;  "This long" by Shells by the Sea

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This week I am joined by the wondeful Danika Sanchez as we talk about all things to do with looking after your baby in the best way possible.

Danika is the owner of "Baby Step Concierge Nursing", in itself a fascinating idea already.

She holds a BSN in nursing, an RNC for NICU, and is certified in neonatal touch and massage.

We are talking about some of the big things that parents should really know about taking care of a baby but probably don't.

Did you know that it's really important to feed your baby through out the night and that a baby shouldn't sleep all the way through the night?

Why babies don't like fast movements and loud noises.

The right way to swaddle might not be to wrap the baby like a burrito.

You can NOT spoil your baby by holding them too much!

Why bath time can be difficult for babies and how to make it easier.

A different way to change the baby's diaper that's kinder on your little one.

How crazy it is that we have so many ante-natal classes and very few post-partum services when it would make soo much sense for baby's and parent's health and wellbeing.

And soo much more, it's simply crazy how much evidence based information she shares in the hour she spent talking to me.

I also have to say I think her idea of a post-partum concierge service is really clever and provides a services that I think a lof of parents could benefit from. I hope it catches on and, as always, I hope this sort of thing becomes available through your insurance or national health system.

Check out the Babystepsnursing.com website for more resources and, if you're lucky enough to live in California, to get in touch.


Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS!

This means you can sign up after your first child, use the program and recover and then still have access after giving birth to child 2 and 3!

None of this "pay X amount a year" nonsense, once you've paid..you've paid!

This makes HPNB not just the most efficient and complete post-partum recovery program, it's also BY FAR the best value.

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week;  "Dear Frédéric" by Elise Solberg

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This week it's just little old me again and I talk about some things that have come up in conversations with members , clients and other personal trainers.

I talk about gyms deliberately putting you off from using them.  You see, gyms are designed for you to sign-up to them and to then not use them again. And that takes some doing.

You'll have heard of "the importance of activating your Transverse Abdominis (TVA) muscles but is it really as important as people say it is? I personally think there are better ways to spend your time.

I also had a job-offer from a leading gym chain to be their "head of rehab" at some of their facilities. And when they mentioned the salary it reminded me why the best personal trainers and physios do not work for gym-chains. In fact, almost nobody who is any good at their job works in a gym chain for long. So my piece of advice when signing up with a PT in a gym? Sign-up with the new kid on the block rather than someone who's been at the gym for years and years

And an article in "The Week" magazine that gives hope for sufferers of morning sickness, could there be a cure around the corner?..or is this actually rather old and lazy journalism..

Link to studies that I cite
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6138473/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6461465/
https://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.17129


Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS!

This means you can sign up after your first child, use the program and recover and then still have access after giving birth to child 2 and 3!

None of this "pay X amount a year" nonsense, once you've paid..you've paid!

This makes HPNB not just the most efficient and complete post-partum recovery program, it's also BY FAR the best value.

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week; "Like N subcribe" by Work Brunch

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In this week's episode I welcome back the wonderful Kelly Smith!

You will remember Kelly from the episode I did in August 2022 where we spoke about micro-habits and short meditations.

Kelly is the host of the Meditation Mama podcast and the guided meditation podcast Mindful In Minutes.
She’s also the founder of a virtual meditation school called Yoga For You. 

And now she's the author of a new book called Meditation for the Modern Family coming out in September! (But available for pre-order now)

We are talking post-partum rage today.

How common is it?
What is post-partum rage?
How to best deal with it when the overwhelm hits.
How meditation helps prevent post-partum rage.

And much, MUCH more.

I love talking to Kelly, she really gets what she's talking about and this book didn't just fall out of the sky, she put a lot of thought and effort into it and I definitely  recommend ordering your copy now.

You can find Kelly online here

Her website

Instagram
Facebook

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week; "The Enchanted Castle" by Adam Saban

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This week I am joined by the wonderful Alicia Patterson.

Alicia is a pelvic floor specialist and somatic counselor.
With over 14 years of training, she is one of those fascinating expert health-care providers who truly believes in a holistic approach when it comes to pelvic floor recovery and pelvic health.

We discuss many things including;

What is somatic healing?
The nervous system and your pelvic health
What is "trauma informed care" and why, oh why, is this not the norm?
Why your pelvic floor needs more than just a poke and a prod during an examination.
The issue with "rushing" a pelvic floor exam as soo often happens.
Why a holistic, mind and body, approach is key when it comes to post-partum recovery.
Pelvic floor recovery is more than just working the muscles.

And soo much more.

You can find Alicia online;

Get your little freebie here

Her website
Facebook


Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS!

This means you can sign up after your first child, use the program and recover and then still have access after giving birth to child 2 and 3!

None of this "pay X amount a year" nonsense, once you've paid..you've paid!

This makes HPNB not just the most efficient and complete post-partum recovery program, it's also BY FAR the best value.

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week;  "End of it all" by Grace McCoy

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This week I am delighted to be joined by Sheila Carroll MD

Dr. Sheila Carroll is a board-certified pediatrican and obesity medicine physician who is dedicated to helping children achieve their best health. 
She does this by working exclusively with  parents who are willing to focus on modifying their own behaviors to ultimately improve their child's health.

I absolutely LOVE her approach to helping kids get healthier because she focusses on what the parent can do for the child and the example the parent sets rather than blaming the child or making the child change their behaviours in the agressive way most medical providers do these day..


We talk about many things including why children's behaviour starts with the parents.
How parents have to be the drivers of change that they want to see in their children.
Your child does not need to see a doctor when you're concerned about their weight, YOU and your partner need to.
Why modern society is geared towards unhealthy children.
The importance of sleep, exercise and relaxation on health.
Only by leading by example will you have a realistic chance of improving your child's health.
How the traditional "just feed him less" approach does not work int he long run.

And how the approach Dr Carroll uses is MUCH more friendly and supportive to the child than most medical professionals.

And here's a lovely little freebie for listeners.

Go to https://calendly.com/scarrollmd/coaching   to schedule a free 30 min strategy session with Dr Carroll.  On this call, she works with the parent to identify one problem they are facing in trying to help their child and together you'll work on solving it by gaining clarity next steps.

You can also follow Dr Carroll online
Facebook
Instagram

Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS!

This means you can sign up after your first child, use the program and recover and then still have access after giving birth to child 2 and 3!

None of this "pay X amount a year" nonsense, once you've paid..you've paid!

This makes HPNB not just the most efficient and complete post-partum recovery program, it's also BY FAR the best value.

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week;  "Feels like" by mandimore

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As my neighbour is a jackass who doesn't tell me when he's going to be hammering all weekend, I had to pull an episode "from the vault". It's an oldie but a goodie!

This week I'm talking about stupid things people do to heal their diastasis recti.

From bellybinders and Peloton bikes to doing Instagram workouts and asking your GP for surgery on the NHS.
As my teachers always used to tell me "You're only wasting your own time" and time is that one resource we only have a limited supply of. The longer you mess about trying things that just don't work the more difficult you'll make it to recover when you finally try the things that do.

In the News this week; Have you ever been told that losing weight is impossible in the long run? Well, this study tells us why people fail. It has nothing to do with it being impossible to keep weight off. It's all about people not being given the guidance they need once the weight is off and by people not paying attention to their diet anymore after a few years. (And by diet I don't mean weightloss, I mean what they eat)

Just a  reminder that HPNB now only has 5 billing cycles!

So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS!

This means you can sign up after your first child, use the program and recover and then still have access after giving birth to child 2 and 3!

None of this "pay X amount a year" nonsense, once you've paid..you've paid!

This makes HPNB not just the most efficient and complete post-partum recovery program, it's also BY FAR the best value.

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments
 
If you could rate the podcast on your favourite platform that would be a big help.

Playing us out this week;   "Ocean" by  Emorie

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This week I talk about the importance of doing plank exercises if you're working on your postpartum recovery

Too often do I hear "Planks are dangerous to do post-partum" or "avoid doing planks or you'll make your diastasis worse".
This is complete nonsense. Planks are your friend post-partum but you kind of have to know what you're doing and why you're doing certain exercises at a certain time.

So I discuss things like reverse planks, side planks and front loaded planks and how to do them safely and effectively.
I also explain why you will NEVER recover post-partum if you don't do plank exercises, it just won't happen!

And I talk about the difference between static and dynamic planks and why movement during a plank makes the plank significantly more effective.

I also mention that now HPNB only has 5 billing cycles! So this means that you get 3 months FREE access, no obligation!, AND after 5 further months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS!
This means you can sign up after your first child, use the program and recover and then still have access after giving birth to child 2 and 3!
None of this "pay X amount a year" nonsense, once you've paid..you've paid!

This makes HPNB not just the most efficient post-partum recovery program, it's also BY FAR the best value.

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

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Email peter@healthypostnatalbody.com if you have any questions or comments 
 
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Playing us out this week;  "No Quitter" by Grace McCoy

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After last weeks, admittedly terrible, episode I am back on track!

This week I discuss whether it is better to use big weights or smaller weights if you're post-partum.
There tends to be a lot of discussion around this and I'm not 100% sure why that is as the answer is fairly clear.

I also, briefly, discuss the role of a personal trainer. As one of my new clients brought up what their old PT used to do and say and I think it could do with some clarification because a lot of PTs seem to have ideas well above their station.

And, finally, "Can probiotics actually hurt your gut biome?"
This is based on a marketing email I received this week from a respected nutrition course.

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form with little pictures :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week; "Times like these" by Andrew Galucki

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This week I have the pleasure to be joined by Dr Kristal Lau in a bumper, an epic, 2 HOUR LONG!!, interview talking about the benefits of "confinement practices", but with a twist, to aid your post-partum recovery.

Regular listeners will have heard me talk about "zuo yue zi" or "Sitting the month" before as I strongly believe that some of the practices make complete sense from a mother's self-care perspective.
The issue with any 2000 year + old practice however is, of course, that a lot of the habits are no longer necessary and some will actually hinder your recovery.

This is where Dr Kristal Lau comes in.
 

Dr. Kristal Lau, a Physician and Postpartum Wellness Consultant, is the author of ‘Postpartum 30’.  She believes in "Stronger Mothers, Stronger Families, Stronger Nations."

Kristal brings over 10 years of combined experience and knowledge in clinical medicine, scientific research, and public health including her personal experiences as an Asian expat in the West, a mom of 2, and a U.S. military spouse. She delivers insights and actionable strategies for postpartum wellness, specialising in balancing traditions and cultural practices with modern postpartum care."

Basically, Dr Lau has done a tonne of investigative work and research and taken out the things that are not beneficial, and updated the things that are, and put them together in "Postpartum 30", a book which took her the best part of 2 years to write.

In this monster 2 hour interview we discuss almost everything post-partum related;

What are the principles behind post-partum 30?
The modern take on an ancient practice?
Why getting support in the early post-partum stage is so important.
We plan for patients leaving hospital, why don't we plan for mother's leaving hospital?
The flaws in the  health system when it comes to recognising women's health issues.
Where can Traditional Chinese Medicine compliment Western Medicine and how can they be intergrated?
Why do we not put the mother's needs higher when we know the impact it has when we don't.
Can there be equality if we don't start by equality in health?
The differences between the German, French and Dutch approaches to post-partum healthcare and the US/UK approach
And why does the research into women's post-partum health suck??

And soo much more that I'll start running out of allowed characters to describe it.

I have always said that someone who knows what they're talking about can talk about it for hours and Kristal is definitely in that camp. You're going to love this chat!


You can find Kristal everywhere;

Instagram
Facebook
And her website

Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week; "Never be the same" by Shells by the Sea

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This week I talk about one of the questions that comes up regularly in the day-to-day life of any personal trainer and dietitian.

"I am doing everything right, why am I not losing weight?".

Fundamentally the answer is always "It's because you're not doing everything right", and this is what most personal trainers and dietitians will tell you, but that answer isn't enough.
The following question should always be "Let's try to find out what the missing link is to your success"
I go over the many reasons, and there can be many, you're just not getting the results you're looking for.

I talk about;

The importance of BMR and calculating that correctly.

The problem with overreliance on exercise/training for weightloss.

The problem with "calorie in and calorie out, it's that simple".

"The time of the month" and the effects of menstruation on weight fluctuations.

How sleep, stress, anxiety and depression all impact your weight.

That breastfeeding does not equal weightloss.

The overall effects of hormones, including post-pregnancy hormones, on weightloss.

How "going out for a meal" can be a real bugger when you're trying to lose weight, and what the solution is...don't worry, it's not "just stay in".

Why I recommend going to "fancy restaurants" to almost all my weightloss clients.

And a bit more.


Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos. And, of course, you can always find us on our YouTube channel if you like your podcast in video form with little pictures :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions or comments 
 
If you could rate the podcast on your favourite platform that would be a big help. 

Playing us out this week; "Hero" by Gee Smiff and INNXCENT