Take Care Of Your Kitty

Your Pelvic Floor: "The Ultimate Girl Squad"

Ladies, your pelvic floor is not just one muscle—it’s a whole squad of muscles, tissues, and structures working behind the scenes to keep you supported, strong, and in control. But just like any friend group, if one member starts acting up, the whole squad feels it—especially during menopause. In this episode of Take Care of Your Kitty, we’re breaking it all down in the most relatable way possible. Your pelvic floor is made up of: 💪 The Strong One – (Levator Ani) Holding it all together 🧘‍♀️ The Flexible One – (Pelvic Diaphragm) Keeping things balanced 🚪 The Gatekeeper – (Sphincters) Controlling the exits 😩 The Overachiever – (Tight Pelvic Floor Muscles) Always working too hard 🛠 The Support System – (Connective Tissue & Fascia) Holding everything in place But what happens when menopause rolls in? Your once-reliable squad starts switching up on you—leading to leaks, pressure, discomfort, and more. Don’t worry, though—I’ve got you covered with tips to keep everything in check so your pelvic floor can keep showing up for you! Tune in to learn: ✔️ How your pelvic floor functions like a group of girlfriends ✔️ What happens to these muscles and tissues during menopause ✔️ Why some women experience leaks, pelvic pain, or prolapse ✔️ Simple ways to strengthen, balance, and support your pelvic floor at any stage of life If you’ve ever laughed a little too hard and had an “oops” moment, felt heaviness down there, or wondered what’s actually happening to your body in midlife, this one’s for you! 💖 Love the show? Here’s how you can support: 📩 Subscribe & Leave a Review – Your reviews help other women find this podcast! 📢 Share this Episode – Send it to your girls, because we ALL need to be talking about pelvic health. 📲 Follow Me on Instagram: @renewherphysio and @thrivelongevityfitness for more tips on pelvic health, fitness, and menopause wellness. 🎧 Listen now and Take Care of Your Kitty!

Can menopause cause me to pee myself? Understanding Urinary Incontinence After 40

If you’ve ever asked, “Why can I barely hold my pee all of a sudden?” or found yourself dealing with leaks you never used to, you’re not alone. Many women notice these changes during their 40s and beyond, especially around perimenopause and menopause. It’s not “normal,” but it is common, and there are ways to manage it! Welcome back to Take Care of Your Kitty! Today’s episode is inspired by Mary J. Blige’s classic “What’s the 411?” because we’re dishing out some serious intel on urinary incontinence. We’ll talk about why these changes happen, cover the types of urinary incontinence that women experience, and give you actionable steps, from lifestyle shifts to seeing a pelvic floor physical therapist, to help you regain control and confidence. Make sure to subscribe, share and Tune in next week as we continue exploring ways to feel our best through every stage. And as always, don’t forget to take care of your kitty! See you next time!" Need help or have questions about your personal journey? Here is the Link to Schedule a consult with Dr Latisha, Pelvic Floor Physical Therapist, Certified Menopause Coaching Specialist https://calendly.com/drlatisha/free-consult Follow me on Instagram @renewherphysio and Facebook KEY TOPICS COVERED 1. Why Bladder Control Changes After 40 2. Types of Urinary Incontinence and Why They Happen 3. Practical Strategies and Lifestyle Changes 4. The Role of Pelvic Floor Physical Therapy

I’m a T.H.U.G.: Taking Charge, Honoring Yourself, and Growing Unapologetically Through Menopause and Beyond"

EPISODE SUMMARY This week I’m representing THUG mentality.. This episode is all about claiming your inner T.H.U.G.—Take Charge, Honor Yourself, Unleash Your Strength, and Grow Unapologetically. Inspired by Trick Daddy’s “I’m a Thug,” we’re celebrating the empowerment, resilience, and independence that come with living life on your terms, especially as you step into your 40s, 50s, and beyond. As women, we often balance caregiving for aging parents, supporting our families, building careers, and managing relationships. But when it comes to taking time for ourselves? That can get pushed to the bottom of the list. Today, we’re shifting that mindset. We’ll explore practical strategies to help you cope with the challenges of this time of life, set boundaries, and make self-care a priority. This episode will help you embrace the T.H.U.G. acronym to support your physical, mental, and emotional health—because you deserve the same care and attention you give to everyone else. WHY YOU SHOULD LISTEN: If you’re finding it hard to stay sharp or remember simple things, this episode is for you. Understanding why these changes happen and what you can do to keep your mind in top shape can be empowering. Whether you’re dealing with a little brain fog or just want to know how to keep your memory strong, these tips and insights will give you the clarity you need. Follow Dr Latisha @renewherphysio Subscribe, Share and Leave a rating and review

Brain Fog and Memory Changes During Perimenopause: "My Mind Playing Tricks On Me"

KEY TOPICS COVERED 1. How Hormones Affect Brain Health * The role of estrogen and progesterone in memory, mood, and cognition * Why hormonal changes during perimenopause can cause brain fog 1. Common Experiences with Memory Changes * Forgetfulness, focus issues, and other cognitive changes in your 40s and beyond * How these experiences impact daily life and self-confidence 1. Lifestyle Tips to Support Memory and Focus * Diet, exercise, and sleep habits to support brain health * The importance of stress management and mindfulness for mental clarity 1. Practical Solutions for Brain Fog * Tools and techniques to improve focus and keep track of important details * How building simple, brain-supporting habits can make a big difference TAKEAWAYS MEMORY CHANGES MAY BE PART OF THE MENOPAUSE TRANSITION, BUT THEY DON’T HAVE TO DISRUPT YOUR LIFE. BY SUPPORTING BRAIN HEALTH WITH LIFESTYLE HABITS AND USING SIMPLE TOOLS TO STAY ORGANIZED, YOU CAN REGAIN YOUR FOCUS AND CLARITY.

Tackling Insomnia and Sleep Issues During Menopause

In today’s episode of Take Care of Your Kitty, Dr Latisha dives into the all-too-relatable issue of sleep struggles for women over 40. If you’re waking up in the middle of the night, tossing and turning, or dealing with unexpected night sweats, you’re not alone. We’ll explore why hormonal shifts during perimenopause and menopause can wreak havoc on your sleep and share practical tips for getting better rest. From simple bedtime routines to addressing hormone-driven disruptions, we’re here to help you reclaim your sleep and wake up refreshed! In This Episode, You’ll Learn: * Why hormone changes in perimenopause and menopause can lead to sleep issues * How night sweats, hot flashes, and cortisol levels affect your sleep quality * Practical tips to create a sleep-friendly environment * Strategies to support restful sleep and avoid middle-of-the-night wake-ups Key Takeaways: * Perimenopause and menopause hormones play a huge role in sleep disturbances for women over 40. * Small adjustments, from your bedroom temperature to your nighttime routine, can make a big difference. * Certain natural supplements, sleep exercises, and calming techniques can help improve midlife sleep issues. * Sleep issues during menopause * Night sweats and sleep * Perimenopause sleep tips * Hormonal changes and sleep problems * Sleep support for women over 40 * How to manage menopause night sweats * Restful sleep for aging women * Sleep-friendly habits for women * Cortisol levels and sleep * Menopause-related sleep issues * Best sleep tips for women’s health * Improving sleep during midlife * Women’s health podcast for sleep Subscribe to Take Care of Your Kitty for more: * Women’s wellness and self-care tips * Managing menopause symptoms * Sleep tips and bedtime routines for women over 40 * Hormonal health insights * Relatable, fun conversations on women’s health topics Connect With Us: For episode updates, behind-the-scenes content, and to join the conversation, follow us on social media: IG @renewherphysio Video episodes on YouTube! Have a topic you’d like us to cover or a question about women’s health? Reach out at info@renewherphysio.com