Strong Like a Woman Podcast

Rosie Cardale and Jenna Topham
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Come and join Rosie and Jenna as we discuss all things womens health, training, nutrition and the importance of looking after your pelvic health. Jenna is a women's health coach and Rosie is a pelvic health physiotherapist. You are guaranteed to learn something new and have a laugh with them along the way.

  1. 10/07/2025

    Birth Choices and Informed Decisions with Jess from Oyster and Olive Doula

    Join Jenna Topham, Rosie Cardale, and Jess from Oyster and Olive Doula for an empowering conversation about navigating birth choices and making truly informed decisions during pregnancy and labour. In this episode, we explore what it really means to have informed consent in the birthing room, how to advocate for yourself within the healthcare system, and the tools you need to make decisions that align with your values and preferences. Our guest, Jess, shares her professional expertise and personal insights on understanding your options—from place of birth and pain management to interventions and birth positions. Whether you're planning your first birth or supporting someone through theirs, this discussion offers practical guidance on asking the right questions, understanding the evidence, and feeling confident in your choices. We dive into the importance of surrounding yourself with supportive care providers, the role of doulas in the decision-making process, and how to prepare for the unexpected while staying grounded in your birth preferences. Tune in for an honest, informative conversation that puts autonomy and knowledge at the heart of the birth experience.

    50 min

  2. 09/03/2025

    C‑Section Recovery: Healing & Strength with Rosie Cardale

    Our in-house women's health physiotherapist Rosie takes the lead this week as she guides you through a realistic and supportive journey of C‑section recovery. What You’ll Learn: * Typical timelines & realistic expectations: 
 * Practical healing strategies: 
 * Regaining mobility & of strength: 
 Rosie offers realistic hope, not pressure—highlighting that recovery after birth (of any kind!) isn’t about bouncing back fast, but growing stronger with intention and care.

    44 min

  3. 08/26/2025

    How Much Protein Do Women Really Need?

    Protein isn’t just for bodybuilders — it’s the foundation for strength, energy, recovery, and long-term health. In this episode, we break down exactly how much protein women should be eating to maximize the rewards of their workouts, support fat loss, and build lean muscle mass. From your 20s through post-menopause, we’ll dive into how protein needs shift at different stages of life and why it’s such a game-changer for women’s health. Plus, we share practical, real-life strategies for what to eat, when to eat it, and how to make protein-rich meals simple (and delicious) in everyday life. Whether you’re lifting heavy, running marathons, or just want to feel stronger and more energized, this conversation will help you fuel your body like the powerhouse it is.

    35 min

  4. 07/30/2025

    The Power of Breath: How Breathing Shapes Your Health with Carla the Breath Expert

    In this enlightening episode, we sit down with Carla, a breath expert with over 25 years of experience, to explore one of the most overlooked pillars of women’s health—breathing. Carla shares how the way we breathe can profoundly affect our physical and mental wellbeing, contributing to brain fog, anxiety, and low mood, and even impacting our immune system. We uncover surprising signs that may indicate dysfunctional breathing and learn practical tools to optimise our breath for better energy, focus, and emotional balance. If you’ve ever felt like something’s “off” but couldn’t quite put your finger on it, this conversation could offer the clarity you’ve been missing. 🎧 Tune in to reconnect with the most natural medicine you already have: your breath.

    47 min

  5. 07/09/2025

    Tracking or Trapped? The Pros and Pitfalls of Nutrition Apps

    In this episode we dive deep into the world of nutrition tracking apps — asking the big question: should we be using them? We unpack the virtues of food tracking apps, explore when they can support healthy habits, and discuss the moments where they may cross the line into obsession or disordered eating. Jenna opens up about her personal experience with tracking apps as someone in recovery from an eating disorder, offering valuable insight into the nuanced relationship many women have with food and control. Whether you're curious about macros or cautious of calorie counting, this episode offers an honest, compassionate conversation about what it means to fuel your body — without losing your mind.

    37 min

  6. 07/01/2025

    Why you leak when you run: understanding stress incontinence and taking back control

    Ever had an unexpected leak while running or jumping? You’re definitely not alone — and no, it’s not just a “mum thing.” In this episode, we break down exactly why urinary leakage happens during physical activity, what’s really going on with your pelvic floor, and why ignoring it (or giving up the activities you love) isn’t the answer. Join us as we unpack the science behind stress incontinence, bust the myths that keep too many women silent, and — most importantly — share an action plan to help you stay dry, strong, and confident. It’s time to stop normalising leaks and start taking charge of your pelvic health!

    37 min

  7. 06/18/2025

    Power Through Perimenopause: Hormones, Health & Strength for Women

    Perimenopause gets a bad rap, but it can be just as powerful a season of your life as any. In this empowering episode, we break down what perimenopause really is—from the hormonal shifts to the common (and not so common) signs and symptoms women experience. We explore how training and nutrition can be game-changers in this transitional phase, helping you reduce symptoms, support your hormones, and stay strong, energised, and fit. Whether you’re in your 30s, 40s, or beyond, this episode will give you the tools to take charge of your health and feel powerful in perimenopause and beyond.Rosie Cardale

    43 min

  8. 06/10/2025

    Vaginal Birth vs. C-Section Recovery: Real Talk, Real Timelines, Real Comebacks

    In this episode, we dive into the real differences between recovery after a vaginal birth and a C-section—what to expect, how long it really takes, and why there’s no one-size-fits-all timeline. We break down the healing process week-by-week, and share a best-practice protocol for safely reintroducing exercise, from gentle movement to high-impact workouts like running. Whether you're weeks or months postpartum, our goal is to empower you with realistic, evidence-based guidance to help you come back as strong as ever

    44 min
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About

Come and join Rosie and Jenna as we discuss all things womens health, training, nutrition and the importance of looking after your pelvic health. Jenna is a women's health coach and Rosie is a pelvic health physiotherapist. You are guaranteed to learn something new and have a laugh with them along the way.

Information

  • Creator
    Rosie Cardale and Jenna Topham
  • Years Active
    2024 - 2025
  • Episodes
    27
  • Rating
    Clean
  • Copyright
    © Rosie Cardale and Jenna Topham
  • Show Website
    Strong Like a Woman Podcast