Active Mom Podcast: Pregnancy, Postpartum, Perimenopause, Menopause & Beyond

Carrie
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Welcome to the Active Mom Podcast — where real motherhood stories meet real science. Hosted by Dr. Carrie Pagliano, double board-certified physical therapist, runner, mom of two, and internationally recognized expert in pregnancy, postpartum, pelvic floor, and perimenopause performance. Whether you’re a mom navigating running with prolapse or leakage, a clinician supporting active women, or a lifelong athlete trying to stay strong through every hormonal season — this show gives you evidence-based guidance and real life mom stories without the fear, confusion, or shame. Each week, Dr. Carrie brings candid conversations with researchers, clinicians, elite athletes, and everyday moms to explore what it actually takes to run, lift, jump, and live confidently through pregnancy, postpartum, perimenopause, and beyond. We talk about: • Postpartum return to running & lifting • Pelvic floor symptoms (leakage, prolapse, pain) • Pregnancy exercise myths & safety • Strength training at every age • Perimenopause performance & hormone changes • Mental health, identity shifts & motherhood • The realities of being an active mom in a busy life Real talk. Real science. Real moms. Because you deserve to feel strong and supported — at every stage of your active life.

  1. vor 2 Tagen

    Everyone's calling it a 'tight pelvic floor'… but can we actually feel it? — with Gosia Starzec-Proserpio, PhD

    Send us Fan Mail You've heard it. Maybe you've said it. "Your pelvic floor is too tight." It's everywhere right now — on the socials, in the clinic, out of the mouths of people who've never assessed a pelvic floor in their life. But here's the question almost nobody stopped to ask: can we actually feel the thing we keep confidently naming? Researcher Gosia Starzec-Proserpio, PT, PhD, just did the work to find out — across 528 women. And her answer is more interesting (and more freeing) than either side of the internet fight wants it to be. I got to sit down with Gosia — 12 weeks postpartum, "just coming out of the darkness into the light," her words — to talk about the study that went a little viral, and what it actually means for the person on your table. 🔹 What "tone" even means (and why it meant nothing to her as a new clinician) 🔹 The single biggest mistake we make: treating "pain" and "tight" as the same word  🔹 Palpation vs. ultrasound vs. dynamometry — three tools, three answers, and why that's a feature, not a flaw  🔹 Where our fingers are genuinely good — and where they quietly aren't  🔹 Why you can't get "fixed on the number," even when we love a good number 🔹 The pregnancy nobody warns you about being harder than postpartum This one's for the clinicians who want to sharpen how they assess and explain tone — and for anyone who's been handed a label they've been carrying ever since.  Come nerd out with us. Education, not individualized medical advice — loop in your own pelvic floor PT for what's true for your body. Time Stamps 0:00 introduction 3:56 quick fire questions 9:43 troubles breastfeeding 18:55 muscle tone explained 21:54 explaining the research 25:35 communicating with patients 33:51 comparing different measurement modalities 45:53 addressing personal biases 49:11 changes in clinical practice CONNECT WITH CARRIE IG: https://www.instagram.com/carriepagliano/ Website: https://carriepagliano.com Course waitlist: https://course.carriepagliano.com/RSAWL CONNECT WITH GOSIA: IG: https://www.instagram.com/starzecproserpio_phd/ Linked In: www.linkedin.com/in/mstarzec Research: https://www.researchgate.net/profile/Malgorzata-Starzec-Proserpio?ev=hdr_xprf  The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.   This show has been a long time in the making!    You can expect conversation with moms and professionals from all aspects of the industry.    If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!   If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

  2. vor 4 Tagen

    REWIND // Why Moms Leak When They Run: What Urinary Incontinence Research Gets Right (and Wrong) with — DR. LINDA MCLEAN

    Send us Fan Mail If you've ever accepted leaking as the toll you pay to keep running, this one's going to reframe it. Dr. Linda McLean (@mfm_lab) is one of the foremost researchers on the pelvic floor and urinary incontinence — a professor and Chair in Women's Health Research at the University of Ottawa. In this Summer Rewind, we cut through what the science actually shows about why running-induced urinary incontinence happens… and where popular advice for active moms gets it wrong. We get into pelvic floor morphology, how running may load and change those structures, and what the evidence says about interventions — including pessaries and other intravaginal support devices for runners who leak. Linda also unpacks the difference between evidence-based and evidence-informed, and how to break down the barriers keeping women from exercise. Leaking when you run is common… but common doesn't have to mean permanent. Always work with your own pelvic floor PT and maternity provider — this conversation is education, not individual care. Time Stamps 1:00 Introduction 3:58 bio feedback in pelvic PT 6:46 morphology paper 16:41 the roll strength plays 21:15 connecting clinical findings to research 32:10 intra-abdominal pressure 34:50 different causes of urinary incontinence 40:20 supportive devices 44:29 elongation of the pelvic floor CONNECT WITH CARRIE IG: https://www.instagram.com/carriepagliano/ Website: https://carriepagliano.com CONNECT WITH LINDA IG: https://www.instagram.com/mfm_lab/ Website: www.mfmlab.ca X: @mfmlab Facebook: @mfmlabuottawa The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.   This show has been a long time in the making!    You can expect conversation with moms and professionals from all aspects of the industry.    If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!   If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

  3. 10. Juli

    You don't have to look like a runner to be one — with Melanie Cote (@the.curvy.runner)

    Send us Fan Mail Melanie Cote spent years believing runners were a certain kind of person — thin, disciplined, elite — and she wasn't it. So when a coworker organized a 5K, she showed up to cheer instead of run, too embarrassed to try. A year later, she crossed that same start line. Today she's a half-marathoner who runs as @the.curvy.runner, and her story is for every mom who's ever thought "I'm not a runner." Carrie and Melanie get into starting couch-to-5K in your late 40s, why consistency beats performance, the gear struggles nobody warns curvy runners about, running through perimenopause, and letting go of the diet-culture rules we grew up with. It's a conversation about giving yourself permission — to take up space, to take the trip, to be the mom you're proud of. Time Stamps 0:00 introduction 5:08 how our relationship with running has changed 8:43 separating running from weight loss 11:29 becoming more active as kids get older 14:56 being flexible to be consistent 19:55 being creative with winter running 25:32 finding community in running 29:30 deciding to do a Disney half marathon 34:02 running as a curvy woman 43:13 dealing with hormonal changes 48:40 quick hit questions CONNECT WITH CARRIE IG: https://www.instagram.com/carriepagliano/ Website: https://carriepagliano.com Course waitlist: https://course.carriepagliano.com/RSAWL CONNECT WITH MELANIE: IG: https://www.instagram.com/the.curvy.runner/ Website: www.thecurvyrunners.com The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.   This show has been a long time in the making!    You can expect conversation with moms and professionals from all aspects of the industry.    If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!   If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

  4. 8. Juli

    REWIND The strength work that actually returns you to running — and what's just wasting your time — CHRIS JOHNSON, PT

    Send us Fan Mail Bringing this back because the "what exercises should I actually be doing?" question never gets old. Johnson cuts through the noise on rehab and strength work for runners — the movements that move the needle versus the filler. Practical, specific, and easy to act on this week. Today I speak with Chris Johnson, physical therapist, coach, author, teacher, consultant, and multiple-time Kona qualifier. He is also the creator of The Run Well, an online membership platform and community with a mission to fast-track clinicians, coaches, and trainers, who are looking to specialize in working with runners.  We  talk about: -the love of running -exercises for runners -utilizing the power of walking -slowing down movements to evaluate -altered movement patterns from injuries -figuring out what’s heavy enough -using fundamental movements -hitting benchmarks before returning to running  -similarities in returning to run after injury and postpartum Time Stamps 1:00 introduction 3:55 mistakes everyday runners make 7:40 providing exercises to runners 13:30 moving past the fear of old injuries 17:34 demystifying injury recovery 20:30 figuring out the right weight 27:40 top exercise recommendations 37:00 differences between working with men and women  44:35 Run Well Program  CONNECT WITH CARRIE IG: https://www.instagram.com/carriepagliano/ Website: https://carriepagliano.com CONNECT WITH CHRIS IG: https://www.instagram.com/chrisjohnsonthept/ Website: https://chrisjohnsonpt.com/ The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.   This show has been a long time in the making!    You can expect conversation with moms and professionals from all aspects of the industry.    If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!   If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

  5. 3. Juli

    Can I Run with Prolapse? Solo Episode — with Dr. Carrie Pagliano, PT

    Send us Fan Mail Can you run with pelvic organ prolapse? In this solo episode, Dr. Carrie Pagliano takes on one of the most feared pelvic floor diagnoses… and why prolapse doesn't have to mean hanging up your running shoes. Carrie introduces your "prolapse personality" — because prolapse isn't one experience, it's many. She busts the myths (no, running didn't cause it… no, you don't have to rest until it's "gone"), walks through the three symptom presentations she sees in the clinic, and explains why your anatomy doesn't predict how you feel or what your body can do. You'll hear how she thinks about graded loading and return-to-run dosing, where pessaries and support devices can fit, what "just breathe" really means for runners, and why a prolapse diagnosis is a starting point — not a stop sign. For active moms and the providers who support them. Education, not medical advice — always loop in your own pelvic floor PT or provider. Time Stamps 0:00 introduction 3:33 mythbuster rapid fire 8:06 no on-size-fits-all prolapse 14:25 how symptoms change with activity 18:03 pressure management and breathing 20:54 importance of early activity 25:01 doing too much too soon 27:05 support devices 30:22 returning to run with prolapse CONNECT WITH CARRIE IG: https://www.instagram.com/carriepagliano/ Website: https://carriepagliano.com Course waitlist: https://course.carriepagliano.com/RSAWL The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.   This show has been a long time in the making!    You can expect conversation with moms and professionals from all aspects of the industry.    If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!   If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

  6. 1. Juli

    REWIND // Doing all the pelvic floor work & still symptomatic? Your hips might be the missing piece — DR. ALISON GRIMALDI

    Send us Fan Mail This is the single most-downloaded episode in Active Mom Podcast history… and if you joined in the last two years, you've probably never heard it. Dr. Alison Grimaldi connects hip strength and stability to the pelvic floor symptoms so many women keep chasing in isolation. If you've been faithfully doing your pelvic floor work without the result you expected, this conversation reframes where you might look next. Alison is an expert in hip, groin and lumbo-pelvic pain, Principal Physiotherapist at Physiotec, and Adjunct Senior Research Fellow at the University of Queensland — with research collaborations that even include the European Space Agency. We get into: building collaborative care, how the hip and pelvic floor may relate, what "strengthening the pelvic floor" actually involves, stress incontinence, using real-time ultrasound, and why she wants to "ban the clam." This one's a foundational listen. As always, your own maternity care team and pelvic floor PT are your best guides for your body. Want a follow up listen?  Check out Ep. 210 with Dr. Jenny Lacross and Dr. Laurel Proulx on recent updates in understanding hip & pelvic floor anatomy! 1:00 introduction 5:19 collaborative care 9:30 dead butt syndrome 11:42 certainties of relationship between hip and pelvic floor  19:40 clinical use of real time ultrasound 23:09 biggest misses by physios 29:34 “ban the clam” 38:30 future research CONNECT WITH CARRIE IG: https://www.instagram.com/carriepagliano/ Website: https://carriepagliano.com CONNECT WITH ALISON IG: https://www.instagram.com/dralisongrimaldi/ Website (professional): https://dralisongrimaldi.com/ Website: (public): https://hippainhelp.com/ The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.   This show has been a long time in the making!    You can expect conversation with moms and professionals from all aspects of the industry.    If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!   If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

  7. 26. Juni

    What Load Actually Reaches Your Pelvis When You Run? The Data & a Guide Built for Postpartum Moms — with DR. MEGAN JAMES

    Send us Fan Mail What load actually reaches your pelvis when you run? For years we couldn't really answer that — we just said "wait twelve weeks, then go." Babe, we've come a long way. Dr. Megan James is back — and this time it's Dr. James. She finished her PhD and brought two new papers that quietly shift how we think about returning to running postpartum. First: a graded pelvic loading pathway, built by measuring how much load actually reaches the pelvis across walking, hopping, jumping and running. The surprise star? Grounded running — a gliding, no-flight-phase style that showed consistently lower load at the pelvis than slow running at the same pace. Second: a return-to-run guide co-designed with postpartum runners. Their ask — treat us like mums who run, not athletes who happen to be mums. It's a guide, not a deadline. And if you're not running yet, you are not behind. We talk about: -Returning to running after injury versus after pregnancy -Why the research began with a nulliparous population -Hypervigilance and fear of movement -What impact forces actually reach the pelvis during running -Slow running, grounded running, and perceived impact -Creating a postpartum return-to-run guide -Looking at the whole person, not just the pelvic floor Note: This is education, not a prescription. For a plan built for your body, your birth and your symptoms, see your maternity care team and a pelvic floor PT. Time Stamps 1:00 introduction 6:23 setting up the research 12:28 what they measured through the research 16:45 surprises in the study 21:20 slow running and grounded running 26:42 rate of the perceived impact 32:29 explaining the guide paper 40:23 changing perception with feedback from moms 45:32 the one-size-fits-all trap 52:05 looking at the mom as a whole 54:46 advice to former self 58:12 potential future research CONNECT WITH CARRIE IG: https://www.instagram.com/carriepagliano/ Website: https://carriepagliano.com Course waitlist: https://course.carriepagliano.com/RSAWL CONNECT WITH MEGAN: LinkedIn: @meganljames16 The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.   This show has been a long time in the making!    You can expect conversation with moms and professionals from all aspects of the industry.    If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!   If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

  8. 24. Juni

    REWIND // Turns out Atomic Habits is a parenting book — Routines, mindset & making change stick in parenthood— JAMES CLEAR

    Send us Fan Mail Becoming a mom can take your lifelong habits, chew them up, and spit them out. So how do you build new ones when there's no such thing as a typical day in parenthood? In this Summer Rewind — our season one finale — Dr. Carrie Pagliano sits down with James Clear, author of the #1 New York Times bestseller Atomic Habits. Carrie picked up the book thinking it was about business... and realized it was secretly written for every mom trying to find herself again after kids. They get into systems over willpower, the four laws of behavior change, identity-based habits (casting a vote for the person you want to be), the two-minute rule, and how to set up your space to outsmart yourself. If you've ever set a goal to get back to movement in postpartum or perimenopause, this one was built for you. Lane note: returning to activity looks different for everybody — loop in your maternity care team and pelvic floor PT as you go. Time Stamps 1:00 introduction 1:35 setting habits for parents 7:20 life as a series of seasons  10:00 comparison on social media 15:22 navigating your identity as a parent  22:20 taking the first step to building the habit 27:25 scaling to build momentum 37:00 mental toughness as flexibility versus rigidity 40:15 James’ experience as a parent CONNECT WITH CARRIE IG: https://www.instagram.com/carriepagliano/ Website: https://carriepagliano.com CONNECT WITH JAMES IG: https://www.instagram.com/jamesclear/ Website: jamesclear.com  Atomic Habits: atomichabits.com Newsletter: https://jamesclear.com/3-2-1 The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.   This show has been a long time in the making!    You can expect conversation with moms and professionals from all aspects of the industry.    If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!   If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

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Welcome to the Active Mom Podcast — where real motherhood stories meet real science. Hosted by Dr. Carrie Pagliano, double board-certified physical therapist, runner, mom of two, and internationally recognized expert in pregnancy, postpartum, pelvic floor, and perimenopause performance. Whether you’re a mom navigating running with prolapse or leakage, a clinician supporting active women, or a lifelong athlete trying to stay strong through every hormonal season — this show gives you evidence-based guidance and real life mom stories without the fear, confusion, or shame. Each week, Dr. Carrie brings candid conversations with researchers, clinicians, elite athletes, and everyday moms to explore what it actually takes to run, lift, jump, and live confidently through pregnancy, postpartum, perimenopause, and beyond. We talk about: • Postpartum return to running & lifting • Pelvic floor symptoms (leakage, prolapse, pain) • Pregnancy exercise myths & safety • Strength training at every age • Perimenopause performance & hormone changes • Mental health, identity shifts & motherhood • The realities of being an active mom in a busy life Real talk. Real science. Real moms. Because you deserve to feel strong and supported — at every stage of your active life.

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