No More “Oops” Moments: 10 Habits to Protect Your Pelvic Floor

My Midlife Wake-Up Call: Estrogen Dominance Explained

My symptoms, what I discovered, and how I brought my hormones back into balance. At 51, I expected some changes… but what I didn’t expect was feeling like nothing in my body was working the way it used to. The weight wouldn’t budge. My sleep was off. And something just didn’t feel right. As a women’s health professional, I knew these could be signs of menopause, but when I took a closer look, I discovered something surprising: estrogen dominance. In this episode, I’m sharing my personal journey, from the confusing symptoms to the deeper research that changed everything. We’ll talk about where excess estrogen can actually come from (hint: it’s not just your body), how everyday products may be playing a role, and the specific changes I made to bring my hormones back into balance. If you’ve ever felt “off” and couldn’t quite explain why… this episode is for you. Timestamps: 00:00 - Introduction to estrogen dominance and its significance 00:30 - The common symptoms and initial personal signs 00:57 - Understanding hormone assessment: cortisol and stress 01:27 - Estrogen dominance despite progesterone supplementation 02:24 - The influence of environmental chemicals called xenoestrogens 03:19 - How xenoestrogens mimic estrogen and their sources 04:42 - The effects of chronic stress on hormone balance 05:11 - Pregnenolone steal phenomenon and its impact 06:09 - Hormonal birth control and synthetic hormones 06:37 - Lifestyle factors contributing to estrogen dominance 07:06 - Types of estrogen (E1, E2, E3, E4) and their roles 07:35 - Estrogen changes after menopause 08:05 - External sources of estrogen: phytoestrogens, synthetics, xenoestrogens 09:23 - Endocrine disruptors and their widespread presence 10:06 - Her experience with high estradiol levels and xenoestrogen sources 11:05 - Common xenoestrogens in personal care and household products 12:28 - Toxic ingredients and how they disrupt hormone function 13:49 - Signs and health impacts of estrogen imbalance 14:19 - Practical steps to reduce xenoestrogen exposure 15:16 - The process of switching to safer personal care products 16:15 - Dietary changes and supplements like DIM 17:08 - Results of her hormone testing and improved health 18:38 - Ongoing efforts to monitor and maintain hormonal health 19:08 - Why it’s vital to start early in reducing chemical exposure 20:04 - Encouragement to take control of your hormonal health

Pediatric Pelvic Health: What Every Parent Should Know

A Guide to Early Signs, Treatment, and Support for Children. Pelvic health isn’t just an adult issue; kids can struggle too, and many families don’t even realize help is available. In this episode, I sit down with pediatric pelvic physical therapist, Sarah Pizzey, to break down what pediatric pelvic health really is, why it matters, and how it can impact your child’s daily life. We talk about common concerns like constipation, accidents, bedwetting, and pelvic pain, and how these issues are often misunderstood or overlooked. You’ll learn what signs to watch for, when it might be time to seek support, and how pelvic floor therapy can help children feel more comfortable, confident, and in control of their bodies. If you’re a parent who’s ever wondered, “Is this normal?” This conversation will give you clarity, reassurance, and practical next steps. Timestamps: 00:00 - Introduction to pediatric pelvic health and its significance 00:28 - Common concerns: constipation, accidents, pelvic pain 00:57 - When to seek support and how pelvic therapy helps children 02:09 - The holistic approach to pelvic health: connecting symptoms to root causes 03:17 - Differences between pediatric and adult pelvic therapy 03:54 - Typical diagnoses in pediatric pelvic patients 04:22 - How issues like constipation and toileting habits develop in children 07:50 - When parents should consider consulting a pelvic therapist 08:14 - Recognizing impacts on social and emotional development 12:34 - Common diagnoses: bowel and bladder issues, incontinence, pelvic pain 14:10 - What a pediatric pelvic therapy visit looks like 15:42 - Tools and techniques used in therapy: models, visual aids, play activities 18:53 - Importance of early intervention to prevent structural and functional damage 20:28 - Behavioral versus physical causes of symptoms 22:28 - Impact of neurodivergence and sensory processing on pelvic health 25:02 - Observational assessments and ultrasound imaging as non-invasive options 27:44 - Tips for parents: supporting pelvic health through normalizing conversations and habits 31:03 - Debunking common myths about bathroom habits and bladder training 34:03 - Managing chronic constipation with posture, diet, and toileting routines 36:00 - Creating an optimal toileting environment (squatting, foot support) 39:34 - Use and safety of laxatives like Miralax in children 41:04 - Recognizing signs that warrant medical and therapeutic intervention 47:04 - How to discuss sensitive topics with children without shame 49:25 - Recognizing signs of diminished sensation and sensory processing issues 50:24 - Strategies for helping children identify bodily signals early 52:38 - Role of school accommodations and discreet communication tools 55:17 - Typical adaptations: private bathrooms, change of clothes, supportive seating 57:15 - Potential consequences of delayed treatment or addressing issues late 58:48 - The importance of early intervention and how to identify problems sooner 61:15 - The impact of untreated conditions on social and emotional development 62:20 - Tools like alarms and advanced sensors for bedwetting management 65:10 - Exploring underlying causes like airway issues and genetics 67:05 - Resources for finding a qualified pelvic health therapist (pelvicrehab.com [http://pelvicrehab.com] and others) 69:27 - The scope and prevalence of pediatric pelvic health concerns Sarah Pizzey: * Movement X - Long Beach, CA [https://movement-x.com/] * 949-438-3088 [tel:9494383088]

Stronger After Menopause: The Truth About Weight Loss.

Stronger After Menopause: The Truth About Weight Loss. Weight loss after menopause can feel frustrating, confusing, and sometimes downright impossible, but is your body really working against you? In this episode, I sat down with Suzan Galluzzo, a nutrition and fitness expert, a transformation specialist, and creator of the Best of You and Hormone Reset programs, to break down what’s happening during and after menopause, and why the old rules for weight loss no longer apply. From shifting hormones and metabolism to the real role of nutrition, strength training, sleep, and stress, we’re cutting through the noise and getting to the truth. You’ll learn what works, what doesn’t, and how to approach your health in a way that supports your body instead of fighting it. If you’ve ever thought, “Why can’t I lose weight like I used to?” this conversation is for you. Key Topics * The impact of hormonal changes during menopause on fat storage, muscle loss, and metabolism * Why calorie restriction alone is ineffective for women over 40 and the importance of quality nutrition * The role of gut health and microbiome in weight management and hormonal balance * Strategies to lower cortisol and reduce inflammation for easier weight loss * How to tailor exercise routines for women with joint issues or limited mobility * The significance of macro balance: proteins, carbs, fats, and their role in aging bodies * The importance of food quality, minimally processed foods, and organic options for hormonal health * The concept of reverse dieting to safely increase calories and rebuild metabolism * Practical tips for food prep, meal timing, and mindful movement for busy women * The risks of GLP-1 (like Ozempic) and the importance of education and proper use for weight management Timestamps 00:00 - Introduction and guest credentials 02:14 - What happens in the body during menopause that affects weight loss 04:25 - Why calorie restriction isn't enough for women over 40 05:45 - The importance of gut health and microbiome in weight management 06:40 - The role of cortisol and inflammation in weight gain 08:12 - The impact of stress and cardio on cortisol levels 09:25 - Gut-brain connection and microbiome health 10:35 - Building muscle through nutrition and strength training 11:58 - Debunking macro myths: why all macros are essential 13:20 - Sustainable eating habits and food variety 14:37 - The value of food prep and planning 15:08 - Exercise recommendations for women with joint issues 16:21 - Adapting workouts for limited mobility 18:28 - When to start focusing on lifestyle: early 30s and beyond 20:37 - Reversing health issues at any age with proper nutrition and exercise 22:25 - The importance of nutrient quality over quantity 23:16 - Clarifying the role of GLP-1 medications and education gaps 25:33 - The risks of using GLP-1 as a mere appetite suppressant 28:39 - How to maintain metabolism and muscle during weight loss 31:13 - Reverse dieting explained and how to do it safely 33:26 - Success stories: strength gains and personal transformations 36:22 - Food quality: micronutrients, organic, and gut healing 38:43 - Eliminating dairy and raw vs cooked vegetables for gut health 40:42 - Beyond weight loss: non-scale victories and quality of life 41:48 - Practical tips for women feeling stuck in their health journey 42:54 - Connecting with Suzan and program offers Suzan Galluzzo [https://www.suzangalluzzo.com/] Official Website

Vaginal Estrogen & HRT: What Every Woman Needs to Know

Vaginal Estrogen & HRT: What Every Woman Needs to Know Breaking the Myths, Understanding the Benefits, and Taking Control of Your Health. Hormones affect nearly every system in a woman’s body, yet so many women are left confused, dismissed, or suffering in silence when those hormones begin to change. In this episode, we’re breaking down the truth about hormone replacement therapy (HRT) and vaginal estrogen, what they are, how they work, and why they can be life-changing for so many women. From hot flashes and brain fog to vaginal dryness, painful intercourse, and recurrent UTIs, these symptoms are common, but they are not something you simply have to live with. We’ll walk through the science in a clear, approachable way, separate myths from facts, and explain the different treatment options available so you can better understand your body and advocate for your health. If you’ve ever felt like “something is off,” or you’ve been told your symptoms are just a normal part of aging, this conversation is for you. Because you deserve to feel informed, supported, and like yourself again. 00:00 Introduction to Hormones and Their Functions 02:14 Understanding Menstrual Cycles and Hormonal Changes 05:02 Menopause: Symptoms and Effects on the Body 10:17 Treatment Options: Vaginal Estrogen and Hormone Replacement Therapy 15:40 The Safety and Efficacy of Hormone Replacement Therapy 21:12 Conclusion and Call to Action

Life After Prostatectomy: The Conversation Men Aren’t Having

Life After Prostatectomy: The Conversation Men Aren’t Having. Josh’s story of recovery, identity, and pelvic health after prostate surgery. Pelvic health isn’t just a woman’s issue, and it’s time we start talking about it. In this powerful and deeply personal episode, Dr. Natalie sits down with her longtime friend Josh, who underwent a prostatectomy at 56. Together, they explore what life really looks like after surgery, the parts most men aren’t prepared for and rarely discuss. From pelvic floor dysfunction and incontinence to intimacy, identity, and emotional recovery, Josh shares his lived experience with honesty and vulnerability. This conversation breaks the silence around men’s pelvic health and offers insight, validation, and hope for men, their partners, and the clinicians who support them. If you or someone you love is facing prostate surgery or navigating life after, this is a conversation you don’t want to miss. SHOW NOTES 00:00 Introduction to Josh's Journey 02:32 The Diagnosis: Initial Reactions and Decisions 05:39 Navigating Treatment Options 08:18 Preparing for Surgery: A Proactive Approach 10:31 Surgery Experience: Physical and Mental Aspects 12:51 Post-Surgery Recovery and Insights 19:10 Redefining Intimacy and Relationships 21:32 Mindfulness and Mental Health Post-Diagnosis 23:10 Life Changes and New Perspectives 25:13 The Impact of Personal Health on Relationships 27:56 Navigating Conversations About Health 29:33 Understanding Medical Procedures and Their Effects 33:10 Mindfulness and Coping with Uncertainty 35:13 Finding Support and Community 37:55 The Power of Mindfulness in Health Decisions 39:19 Encouraging Open Conversations About Men's Health 41:47 Gratitude and Perspective in Health Journeys 44:21 Reflections on Choices and Outcomes