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

Carrie
  • 5.0 (31)
  • Medicine
  • Updated Weekly

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. 1d ago

    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!!!!)

    1h 2m

  2. 3d ago

    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!!!!)

    47 min

  3. Jun 19

    High-Altitude Climbing in Pregnancy… Thin Evidence, Loud Opinions, and Trusting Her Own Risk Tolerance — with LOTTA HINTSA

    Send us Fan Mail Thin evidence. Loud opinions. And a body that still wanted to climb.  That's where professional high-altitude climber Lotta Hintsa found herself when she got pregnant — wanting to stay active and keep doing her job, in an area where the research on altitude and pregnancy barely exists and everyone seemed to have a take on it. In this episode, Lotta walks me through how she navigated her own risk tolerance: gathering what evidence she could find, weighing it against her body and her experience, and making informed calls instead of fear-based ones. It's an honest look at staying active on your own terms when there's no roadmap handed to you. We talk about: -becoming a professional climber -motherhood as an extreme athlete -advice based on evidence instead of fear -losing contracts due to pregnancy -losing followers after getting pregnant -having a plan but not expectations -finding your identity as a mom 🛟 Lane note: altitude and pregnancy is genuinely under-researched, and risk is individual. Decisions like these belong with your maternity care team — Lotta's story is her experience, not a guideline. Time Stamps 1:00 introduction 6:34 thinking about starting a family as an extreme athlete 9:35 deciding where to go to for advice 13:54 concerns with oxygen availability 18:20 reactions of the climbing community and sponsors 27:28 last weeks of pregnancy 32:29 climbing a mountain versus having a baby 36:00 exercise and activity postpartum 43:22 expectations for competing as a new mom 48:59 surprises in motherhood CONNECT WITH CARRIE IG: https://www.instagram.com/carriepagliano/ Website: https://carriepagliano.com Course waitlist: https://course.carriepagliano.com/RSAWL CONNECT WITH LOTTA: Instagram: https://www.instagram.com/lottahintsa/ Website: https://youtube.com/@highaltitudexperience?si=WS0EbOlKWiDb1bHx Substack: lottahintsa 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 start 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!!!!) 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!!!!)

    56 min

  4. Jun 17

    REWIND // How Swim Moms Make Time to Work Out: Real-Life Strategies from Busy Moms from Postpartum to Perimenopause

    Send us Fan Mail This one's for every mom whose week is built around practices, meets, and the pool-deck waiting game. It's honest, real-talk strategy for squeezing your own training into a life that runs on everyone else's schedule — across postpartum all the way to perimenopause. No interview, just usable tactics, and it's landed with way more than the swim crowd. Today I speak with my fellow Swim Moms, Laura and JoAnne. And while you may think this episode is just an excuse to talk with my friends outside of swim practice, Laura and JoAnne share so much valuable intel on how to make time for your own workouts when your shuttling kids to their sports practices and meets. Laura, a mom of 2, is a recovering triathlete and a Commander in the Coast Guard. JoAnne, a mom of 3, has always used sports as a way to stay fit, but fell off the wagon after her daughter was born. When her oldest daughter was 8, she found her way back to fitness. We talk about: -being active as kids -becoming a morning person -different struggles with different age kids -setting the example for your kids -different seasons of the year -done is better than perfect -making family memories Time Stamps 1:00 introduction 5:59 we we stay fit 9:45 changing fitness after each kid 14:10 shifting to get up early 19:05 shifts with older kids 24:50 adapting to different seasons 30:10 advice to your former self 34:45 looking ahead to the next stage 44:00 rapid fire questions  CONNECT WITH CARRIE IG: https://www.instagram.com/carriepagliano/ Website: https://carriepagliano.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!!!!)

    51 min

  5. Jun 12

    Sports Medicine & the Pelvic Floor: We Don't Know Everything — But Here's Where the Science Actually Is — with GRÁINNE DONNELLY

    Send us Fan Mail Gráinne Donnelly is back — and this time she's the editor and primary author of a brand-new Elsevier textbook, Sports Medicine and the Pelvic Floor: Science to Practice. It's the book this field has been waiting for... and the honest truth at its heart is that we don't know everything yet. What we do have is the clearest picture so far of where the science actually stands. An Advanced Practice Pelvic Health Physiotherapist and doctoral researcher, Gráinne walks us through what the current evidence shows on returning to running, graded loading, and where adjuncts like pelvic compression garments may fit — and what they can't promise. We get into grounded running as a bridge back to impact, the gap between research and real clinical life, and why "we don't actually know yet," said with confidence, beats the false certainty all over social media. A conversation for the clinicians and the active moms in the same room. Time Stamps 1:00 introduction 5:46 updates on the research 11:40 external support garments 20:24 clinical implications 23:24 Sports Medicine and the Pelvic Floor - Science to Practice book 33:13 planning for what is next 41:50 storytelling as a form of health communication 49:30 reexamining advice you give patients as you learn more  CONNECT WITH CARRIE IG: https://www.instagram.com/carriepagliano/ Website: https://carriepagliano.com Course waitlist: https://course.carriepagliano.com/RSAWL CONNECT WITH GRÁINNE: Instagram: https://www.instagram.com/grainnedonnelly_absolutephysio/ Website: www.absolute.physio 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!!!!)

    57 min

  6. Jun 5

    Is It Ever Too Late to Start Running? From Couch Potato to Grandma Athlete at 57 — with author HILDEE WEISS

    Send us Fan Mail Hildee Weiss didn't run her first full mile until she was 46. And honestly? She was convinced she'd look ridiculous doing it… like Phoebe from Friends, flailing around while everyone stared. (If you're Gen X, you already get it.) Fast forward 12 years and she's 57, a mom of five, a grandma of five, and she's done 5Ks, half marathons, trail races, two Spartan races… the whole thing. Not to shrink herself. Not to earn her food. Just because she gets to. We get into all of it: starting from zero in your 40s, finally walking away from the scale she called her "metal monster," lifting heavy after 50, and what it actually took to come back after a hysterectomy when she didn't even recognize herself anymore. If you've been telling yourself it's too late… I really want you to hear this one. Her book, Embracing My Inner Athlete, is out now. Time Stamps 1:00 introduction 7:10 having 5 children in 8 years 10:05 Gen X weight loss culture 15:29 changing mindset around diet and exercise 19:11 chasing number goals 23:16 difference in generations and how they view exercise 26:15 remembering the first starting line 35:58 redefining success and failure 41:35 coming back from injury and hysterectomy 49:01 it’s never too late to start 51:41 rapid fire questions CONNECT WITH CARRIE IG: https://www.instagram.com/carriepagliano/ Website: https://carriepagliano.com Course waitlist: https://course.carriepagliano.com/RSAWL CONNECT WITH HILDE: Instagram: https://www.instagram.com/momoffive68/ Website: http://sites.google.com/view/Hildee-Weiss-author 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!!!!)

    58 min

  7. May 29

    Running Injuries in Perimenopause: Recovery, Hormones & Real Mom Life — with WHITNEY HEINS

    Send us Fan Mail What happens when the body that carried you through marathons suddenly starts changing the rules on you mid-stride…? In this episode, I sit down with Whitney Heins — founder of The Mother Runners run community, host of the Mother Runners Podcast, and a lifelong runner who chased an Olympic Qualifying marathon time through years of frustrating injuries before becoming a certified running coach herself. Whitney knows the gap between what training is supposed to look like and what running through motherhood and perimenopause actually feels like… and she's here to talk about all of it. We get into the realities of masters running: how shifting hormones change training, recovery, and injury risk as you move through perimenopause, why pelvic health belongs squarely in this conversation, and what it takes to stop rushing the comeback and start recovering smart. Whitney opens up about the mental side of injury — the pressure to bounce back fast, the identity tangled up in our race times — and how learning to reset goals instead of abandoning them can change your entire trajectory as an athlete. Plus, how raising active kids reshaped the way she thinks about her own running, and why staying open to doing things differently might be the most athletic move of all. Whether you're a runner navigating perimenopause, a mom training around real life, or a clinician supporting active women through these transitions — this conversation is for you. In this episode: Masters running and what really changes after 40Perimenopause, hormones & pelvic health for runnersThe mental load of injury recovery & the pressure to "bounce back"Resetting goals and expectations when your body shifts the rulesRaising active kids — and what they teach us about our own training Time Stamps 1:00 introduction 6:39 speaking “teenage boy” 10:04 training your daughter 14:30 navigating years of injury 17:55 deciding to find a new coach 23:55 talking more about perimenopause and menopause 29:45 hormone therapy in perimenopause and menopause 33:23 having guests on podcasts 39:43 being open to trying something different 43:50 rapid fire questions CONNECT WITH CARRIE IG: https://www.instagram.com/carriepagliano/ Website: https://carriepagliano.com Course waitlist: https://course.carriepagliano.com/RSAWL CONNECT WITH WHITNEY: Instagram: https://www.instagram.com/themotherrunners/ Website: www.themotherrunners.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!!!!)

    54 min

  8. May 22

    Hormones, Bone Loss & Injury Risk: What Every Active Woman Needs to Know — with DR. JOCELYN WITTSTEIN

    Send us Fan Mail Your bones started changing before you noticed. Most women don't find out until something breaks. Dr. Jocelyn Wittstein — orthopedic surgeon at Duke and co-author of The Complete Bone and Joint Health Plan — is here to change that. We dig into what perimenopause and menopause actually do to your bones, joints, and shoulders, why osteoporosis risk flies under the radar for active women, and what the research on frozen shoulder and hormone therapy is finally telling us. If you've felt "off" in your body in your 40s and couldn't explain it… this is the episode. We cover: Bone density loss in perimenopause & menopauseFrozen shoulder, hormones & why women are disproportionately affectedOsteoporosis risk factors most providers missLow energy availability & your musculoskeletal systemSleep, nutrition & exercise for long-term bone healthWhat rehab after hip surgery actually looks likeNot medical advice. Always consult your own provider. Time Stamps 1:00 introduction 6:12 starting the perimenopause journey 12:12 why do we wait until 65 for DEXA scan? 18:23 the importance of HRT  23:20 how exercise intervention helps 27:33 inflammation and joint pain 37:04 putting together all of the symptoms 41:45 changing reception of HRT 43:40 advice to former self 53:20 practical advice with nuance 57:32 worst health traits 62:41 rapid fire questions CONNECT WITH CARRIE IG: https://www.instagram.com/carriepagliano/ Website: https://carriepagliano.com Course waitlist: https://course.carriepagliano.com/RSAWL CONNECT WITH JOCELYN: Instagram: https://www.instagram.com/jocelyn_wittstein_md/ 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 start 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!!!!) 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!!!!)

    1h 11m
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About

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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