The Barbell Mamas Podcast | Pregnancy, Postpartum, Pelvic Health

Christina Prevett
  • 5.0 (27)
  • FITNESS
  • UPDATED WEEKLY

The Barbell Mamas podcast aims to be the go-to resource for women trying to conceive, who are pregnant or postpartum that love moving their bodies. The times are changing and moms have athletic goals, want to exercise at high-intensity or lift heavy weights, and want to be able to continue with their exercise routines during pregnancy, after baby and with healthcare providers that support them along the way. In this podcast, we are going to bring you up-to-date health and fitness information about all topics in women's health with a special lens of exercise. With standalone episodes and special guests, we hope to help you feel prepared and supported in your motherhood or pelvic health journey. 

  1. 6D AGO

    High-Load Training, Miscarriage Myths, And Pelvic Floor Truths For Active Moms

    Heavy lifting in early pregnancy carries a long shadow of fear—but the data tell a different story. We unpack a newly published study on first-trimester high-load resistance training, revealing that pelvic floor symptoms actually decreased compared to preconception, even as many athletes maintained intensities near 80% of one-rep max. We also dig into miscarriage rates in this cohort and how they align with population norms, pushing back on the narrative that smart, heavy training in early pregnancy is inherently risky. From there, we confront an overlooked reality: most active women receive little to no guidance on returning to exercise after miscarriage. We share raw, personal experiences of medical management, bleeding, and the confusing early weeks of recovery, then introduce a new survey designed to map real-world timelines, barriers, and advice quality. Whether you lift, run, flow, or mix it up, your input can shape practical, compassionate recommendations for getting back to movement in a safe, sustainable way. We round out the conversation with a deep dive into perimenopause and musculoskeletal pain, especially the spike in shoulder and low back-pelvic discomfort as women move from pre to peri. For athletes navigating postpartum in their 30s and 40s, this hormonal backdrop matters. Aerobic and resistance training may blunt vasomotor symptoms, but aches can still rise, calling for smarter load management, recovery, and clinical screening when needed. The throughline is clear: informed autonomy. With better data and honest dialogue, we can train hard, honor healing, and adapt across life’s transitions. If you’ve experienced a miscarriage in the past year and were active before or during pregnancy, please check the show notes for our survey link and share it with someone who might benefit. If this resonated, subscribe, leave a review, and send this to a friend who trains. Your story moves the science forward. ___________________________________________________________________________ Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes. Interested in our programs? Check us out here!

    25 min

  2. FEB 4

    How Social Media Shapes Women’s Health Choices

    Ever feel like every scroll brings a new rule for your body? We sit down with Dr. Emily Fender, a health communication scientist whose research tracks how women’s health messages spread across TikTok, Instagram, and YouTube—and why the loudest claims aren’t always the most useful. Together, we break down a simple lens you can use anywhere online: threat versus efficacy. Are you being scared into attention, or actually given steps and resources to act? That distinction shows up in everything from contraception myths to perinatal mental health, where severity gets clicks but supportive guidance often goes missing. We dig into cycle syncing and the difference between evidence, overreach, and personalized training. You’ll hear why rigid phase-based rules can backfire, creating shame and cost barriers, and how athletes worry these narratives label women as fragile for half the month. We zoom out to the bigger system: incentives that reward certainty, influencer marketing that sells protocols, and even expertise drift when clinicians post outside their lane. Then we get practical about risk communication—turning relative risk into absolute numbers, spotting absolute statements, and demanding receipts when someone says “studies show.” We also scout the horizon with AI. Some tools can surface studies and highlight exact evidence, but they can’t replace synthesis or context. Deepfakes and confident summaries raise the bar for skepticism, so we share a quick checklist to stress test posts before you share or act: scope, sources, statistics, and a simple “does this make sense” pass. Use social media for community, discovery, and momentum—then ground your choices in evidence, your values, and your lived experience. If you’ve been craving fewer rules and more clarity, this conversation offers a calmer, smarter way to navigate women’s health online. Subscribe, share with a friend who lifts, and leave a review to tell us the one claim you want decoded next. ___________________________________________________________________________ Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes. Interested in our programs? Check us out here!

    55 min

  3. JAN 28

    How Training, Fueling, And Stress Shape Fertility

    Trying to conceive while training hard can feel like you’re being asked to choose between your identity and your goals. We go straight at the myth that vigorous exercise is the enemy of fertility and show where the real culprit often hides: low energy availability that disrupts hormones and stalls ovulation. Through clear explanations and practical examples, we map the J-shaped curve between activity and conception, highlight the gaps in vigorous-intensity research, and explain why fueling—not fewer workouts—frequently makes the difference. We start with cycle literacy: how to confirm you’re actually ovulating, why 28 days is only an average, and what to do when your calendar method isn’t enough. From there, we dig into medical causes of irregular cycles like PCOS, endometriosis, and fibroids, and we broaden the lens to include male fertility—reminding you that 30 to 50 percent of fertility challenges involve male factors, with sperm quality changing over about 12 weeks. On the lifestyle side, we connect exercise, sleep, stress regulation, and the Mediterranean diet to insulin sensitivity and lower inflammation, setting a stronger foundation for conception. The heart of the conversation focuses on REDs and underfueling in high-volume training. We unpack how low energy availability blunts estrogen, prevents the LH surge, and leads to anovulatory cycles, then share why a nutrition-first strategy should precede cutting workouts. The Refuel study offers encouraging evidence: maintaining training while increasing intake helped restore cycles, with realistic expectations around a modest weight gain and a recovery timeline that lengthens the longer a cycle has been absent. We close with guidance you can use today—loop in a sports-savvy registered dietitian, protect your sleep, build stress tools before you’re overwhelmed, and treat your menstrual cycle as actionable data. If this conversation helps, follow the show, share it with a friend who trains, and leave a review so more active women can find evidence-based fertility support. Your body can be strong, well-fed, and ready to conceive—let’s get you there together. ___________________________________________________________________________ Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes. Interested in our programs? Check us out here!

    26 min

  4. JAN 21

    Pelvic Floor Truths For Athletes, Soldiers, And New Moms

    Leaks under a heavy deadlift, pressure during a ruck, or a sudden urge mid-sprint can derail training—and confidence. We go straight at the myths and mechanics behind pelvic floor symptoms in athletes and service members, unpacking how high load, high speed, and high fatigue interact with hormones, recovery, and technique. Christina Prebbitt, pelvic floor physical therapist and researcher, shares a candid journey from national-level weightlifter to clinician advocating for stronger, smarter training through pregnancy and postpartum. We break down the pelvic floor’s role in continence, sexual function, and trunk stability, then connect it to real-world demands: impact landings, belts and bracing, long days with limited sanitation, heavy kits, and sleep debt. You’ll learn the difference between weakness, poor coordination, and high tone—and why each needs a different plan. Expect clear cues for bracing without bearing down, practical positions to reduce tension, and evidence-backed strategies to raise thresholds without pushing through symptoms. We also confront stigma and silence, outlining simple referral questions and a trauma-informed lens that respects lived experiences across the force. On pregnancy and postpartum, we replace fear-based rules with individualized progressions. New research on women who kept lifting heavy shows lower complication rates and no “exercise triggers labor” effect, while Canada’s new postpartum guidelines endorse early return to activity based on symptoms and goals. Translation: no more blanket bans—coach mechanics, watch thresholds, and build capacity. If moderate to vigorous training flares leaks or pressure, get a pelvic PT screen; otherwise, movement is medicine for body and mood. Subscribe for science you can use, share this with a teammate or coach who needs better cues, and leave a review with the one training change you’ll make this week. ___________________________________________________________________________ Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes. Interested in our programs? Check us out here!

    54 min

  5. JAN 14

    Mom 75: Real Fitness For Chaotic Seasons

    The New Year avalanche of challenges and “perfect morning routines” can feel brutal when you’re sleep-deprived, healing, and parenting on a hair trigger. We take a kinder path for pregnant and postpartum athletes and active moms: small, repeatable wins that respect your season while still building real momentum. I share the mindset shifts that changed everything for me and for the moms I treat: why the 60-minute rule is a myth, how to turn exercise snacks into a powerful training tool, and simple ways to stack habits onto the rhythms you already have. You’ll learn zero-equipment Tabata ideas, mobility flows you can do on the floor next to your baby, and clever strategies for moving with your kids—stroller walks as resisted walking, park bench strength, and kid-friendly videos that turn chaos into connection. We also protect the brain. Five minutes before bed to downshift beats doom-scrolling every time, so we explore practical boundaries for social media and quick mindfulness swaps that improve sleep and patience the next day. Throughout, we keep comparison in check and honor the reality of seasons: training with little kids won’t be optimal, but it can be consistent, confidence-building, and enough to move you forward. If you’re ready to trade all-or-nothing for steady progress, try the “Mom 75” approach: two five-minute checkmarks—one for body, one for mind—most days. Then add more when life allows. Subscribe for more evidence-informed guidance, share this with a mom who needs a gentle reset, and tell us: what’s your five-minute win this week? ___________________________________________________________________________ Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes. Interested in our programs? Check us out here!

    20 min

  6. JAN 7

    Why I’m Choosing Intentions Over Resolutions in 2026

    New years can feel loud and demanding, especially when you’re juggling motherhood, training, and a nervous system running hot. We’re choosing a different path: intentions over resolutions, performance over punishment, presence over perfection. In this candid reflection, we map out eight intentions for 2026 that help active moms and pregnant or postpartum athletes build progress that lasts. You’ll hear why performance goals—like running a half marathon, nailing five push-ups, or squatting consistently—often bring the body composition changes people chase, without the shame spiral tied to a scale. We also flip the diet script from restriction to addition. Think Mediterranean-inspired meals, more fiber, and simple upgrades that improve satiety and gut health. No moralizing food, just practical ways to nourish busy bodies. To make changes stick, we lean on habit stacking and micro-adjustments—prepping coffee at night, waking five minutes earlier each week, and pairing new routines with ones that already exist. It’s a gentler approach that still builds serious momentum. Stress and grief don’t wait for our calendars, so we prioritize mental health and nervous system care with 10-minute mindfulness, a couple of yoga sessions around the kids, and breathable moments in the middle of hectic days. We talk about expecting setbacks, acknowledging hard seasons, and redefining success as showing up for the smallest possible step when life hits. Finally, we invite you to choose a word for the year—your compass when plans get loud. Ours is calm: steady, consistent, and sustainable. If this resonates, follow along for more conversations on training through pregnancy and postpartum, pelvic health, and performance. Subscribe, share with a friend who needs permission to slow down, and leave a review with your word for 2026 so we can cheer you on. ___________________________________________________________________________ Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes. Interested in our programs? Check us out here!

    29 min

  7. 12/24/2025

    Year-End Reflections On Strength And Motherhood

    What if the advice you’ve been handed about training through pregnancy and after birth is more fear than fact? We close out a bruising year with honesty about grief, miscarriage, and the quiet ways movement held us together—then channel that hard-won clarity into a smarter 2026 playbook for active moms and moms-to-be. We unpack culture shifts that finally stuck: pregnant lifters drawing fewer trolls, more families sharing pregnancy loss without shame, and a growing acceptance that early postpartum movement can be both safe and sanity-saving when guided by symptoms. We spotlight 2025 research milestones—high weekly intensity minutes, low energy availability before conception, and new postpartum return-to-exercise guidance that removed unnecessary “clearance” barriers—plus policy wins like ranking protection during IVF and public funding pathways for pregnant and postpartum athletes. From there, we get specific about what needs to change. The safe versus unsafe binary flattens complex realities and breeds self-blame when injuries or pelvic floor symptoms appear. We argue for individualized planning that considers training history, load tolerance, sleep, stress, and support, and we call for better data on what modifications actually do: running volume, valsalva, supine work, core progressions, and impact. Early postpartum reconditioning isn’t a badge of toughness; it’s a practical path to mood support, capacity building, and confidence—especially where leave is limited. If you’re ready to trade fear for nuance, and absolutes for agency, this conversation is your map. Listen, share with a friend who needs permission to move their way, and help us build the research and community that mothers deserve. Subscribe, leave a review with your biggest training question for 2026, and tell us what you want to hear next. ___________________________________________________________________________ Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes. Interested in our programs? Check us out here!

    26 min

  8. 12/17/2025

    Busting Myths about LIFTING during Pregnancy

    The loudest voices on the internet say “don’t lift heavy when you’re pregnant.” We say: let’s look at what the body does, what the research shows, and how to train with confidence. Christina Previtt, pelvic floor physical therapist, researcher, and mom of two, unpacks three persistent myths—weight caps, benching on your back, and never holding your breath—and replaces them with clear, symptom-led guidance that respects both performance and pregnancy. We start by clarifying the landscape: strength training is not one thing. Powerlifting, Olympic weightlifting, strongman, and CrossFit all stress the body differently, and pregnancy asks you to meet those demands with smart adjustments. Christina walks through new data from hundreds of recreational lifters training above 85% of their one-rep max and explains why the old 20 to 30 pound rule came from a lack of data, not evidence of harm. She also breaks down supine hypotensive syndrome, how to spot symptoms like dizziness or nausea, and simple fixes like using an incline for pressing so you can keep the bar moving safely. Breath is the other lightning rod. The valsalva maneuver increases stability and load capacity, and recent studies show no adverse fetal effects during short efforts. Christina shares when exhaling on exertion can reduce pelvic floor strain, how to decide between strategies based on symptoms and goals, and why birth prep means practicing the opposite of max bracing. If you’re great at holding tension, you’ll benefit from learning to let go—especially in late-stage labor when pelvic floor relaxation matters most. This conversation is built for lifters, coaches, clinicians, and curious partners who want evidence, not fear. You’ll leave with practical benchmarks to scale effort, scripts to collaborate with your provider, and a mindset shift: adjust your strategy, not your identity. Subscribe, share with a training partner, and leave a review to help more strong parents find real guidance. What myth should we tackle next? ___________________________________________________________________________ Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes. Interested in our programs? Check us out here!

    32 min
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About

The Barbell Mamas podcast aims to be the go-to resource for women trying to conceive, who are pregnant or postpartum that love moving their bodies. The times are changing and moms have athletic goals, want to exercise at high-intensity or lift heavy weights, and want to be able to continue with their exercise routines during pregnancy, after baby and with healthcare providers that support them along the way. In this podcast, we are going to bring you up-to-date health and fitness information about all topics in women's health with a special lens of exercise. With standalone episodes and special guests, we hope to help you feel prepared and supported in your motherhood or pelvic health journey. 

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