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

Carrie
  • 5.0 (29)
  • 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. 2D AGO

    From Deployment to Diapers: Helping Military Moms Train Through Pregnancy and Postpartum — with Dr. Megan Jones

    Send us a text What happens when pregnancy, postpartum recovery, and military fitness standards collide? Because “light duty” doesn’t exactly exist when you’re a soldier… or a mom. In this episode of the Active Mom Podcast, I sit down with Dr. Megan Jones, a civilian physical therapist who has spent nearly her entire career embedded inside the military system, helping pregnant and postpartum service members stay strong, capable, and mission-ready. She works at the intersection of tactical athletes, pelvic health, strength training, and postpartum performance — supporting women who are expected to carry heavy loads, pass fitness tests, deploy, and return to high-level activity… often while navigating pregnancy, birth recovery, and pelvic floor symptoms that rarely get talked about out loud. And honestly?  So much of this mirrors what our everyday runners and lifters face too. We talk about what actually prepares women for the long game — not just “clearing” a 6-week checkup or surviving a fitness test. Because strength isn’t optional.  Recovery isn’t weakness.  And asking better questions changes everything. Inside this episode, we cover: Military fitness test standards and expectations for womenPostpartum return-to-fitness for tactical athletesWhy lifting during and after pregnancy matters more than everPelvic floor + psychosocial components of recoveryAsking smarter clinical questions (not just chasing symptoms)Running and coaching through pregnancy and postpartumHow to help women stay active for decades — not just monthsWhether you’re a clinician, coach, military service member, or an active mom trying to get back to running and lifting without leaks, pain, or fear… this conversation will expand how you think about pregnancy and postpartum performance. Because women don’t need to shrink their lives to fit their bodies. We need better support systems. Time Stamps 1:00 Introduction 3:39 expectations for female service members 9:17 standardizing the Army’s pregnancy/postpartum fitness  14:14 culture and accountability 20:09 combating outdated information 22:53 advice for working with tactical athletes 29:39 process of seeing a PT in the military 34:13 running and finding ultras 41:30 lifting early in postpartum 45:09 finding the right resources 50:18 rapid fire questions CONNECT WITH CARRIE IG: https://www.instagram.com/carriepagliano/ Website: https://carriepagliano.com CONNECT WITH MEGAN: Instagram:  https://www.instagram.com/reclaimfxn/ Website: www.reclaimfxn.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!!!!)

    58 min

  2. JAN 30

    Olympic Trials Qualifier 4 Months Postpartum: Racing Back After Baby #3 — with Carter Norbo

    Send us a text In this episode, we welcome back Carter Norbo—home health physical therapist, lifelong runner, and mom to two-year-old twins and a five-month-old baby. After narrowly missing qualification for the U.S. Olympic Marathon Trials in 2024 following the birth of her twins, Carter returned to racing postpartum and is now officially qualified for the 2028 Olympic Marathon Trials—just months after welcoming her third baby. Balancing full-time work, elite-level marathon training, and life with three kids under three, Carter shares what returning to high-level competition after pregnancy actually looks like. This is an honest conversation about postpartum recovery, training through pregnancy, fueling, strength work, and learning when less is more. We talk about: How her mindset around training during pregnancy has evolvedQualifying for the 2028 Olympic Marathon Trials postpartumThe realities and logistics of training as a twin momThe role of strength training during pregnancy and after birthLearning to be flexible when life (and recovery) demand itFueling appropriately for long runs while breastfeeding and postpartumWhy more training is not always better—especially after pregnancyThis episode is a must-listen for runners navigating pregnancy, postpartum return to running, or anyone curious about what it really takes to train at a high level while raising a family—without burning out or breaking down. Time Stamps 1:00 Introduction 2:29 going for another Olympic Trials qualification 9:23 race day experience 15:25 lessons from being a mom 18:12 differences between pregnancies 21:10 advice for her previous self 27:03 plans for the future 30:19 the Rabbit Chase Team 37:35 Lever system for treadmill 42:45 fueling and hydrating for running 47:18 rapid fire questions CONNECT WITH CARRIE IG: https://www.instagram.com/carriepagliano/ Website: https://carriepagliano.com CONNECT WITH CARTER: Instagram:  https://www.instagram.com/cnorbo/ 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

  3. JAN 23

    Strong as a Mother: Redefining Strength & Running in Pregnancy and Postpartum — with Jessica Dorrington & Shannon Rowbury

    Send us a text In this episode, I sit down with Shannon Rowbury—Olympic bronze medalist, one of the most accomplished middle-distance runners in U.S. history, and Emmy Award winner for her work with NBC’s 2024 Olympic coverage—and Jessica Dorrington, a pelvic floor physical therapist, runner, and all-around grounded voice in pregnancy and postpartum fitness. Together, they co-authored Strong as a Mother and founded 4Two, a platform built to give moms what so many of us were searching for: clear, practical, evidence-informed guidance during pregnancy and postpartum—without fear-based messaging or one-size-fits-all rules. This is an honest conversation about strength, running, identity, and motherhood. We talk about what it’s like to search for return-to-sport guidance even when you’re an elite athlete, why “just listen to your body” isn’t always enough, and how small, actionable information can make a huge difference when your nervous system, hormones, and life are already maxed out. We also get into the bigger picture: how pregnancy and postpartum experiences can look completely different—between people and between pregnancies—and why letting go of rigid ideas of “right” and “wrong” movement is often where real confidence starts. In this episode, we cover: Why Strong as a Mother was written—and the real gaps it aims to fill in pregnancy and postpartum careWhat elite athletes struggle with when returning to running after babyWhy bite-sized, practical education matters more than perfect plansHow to improve systems and conversations for the next generation of momsWhy every pregnancy and postpartum season deserves its own resetLearning to trust your body again without forcing itLetting go of fear, rules, and comparison in pregnancy and postpartum movementIf you’re pregnant, postpartum, a runner, a clinician, or someone who just wants better information without the noise—this episode is for you. Get Strong as a Mother: Your Complete Pregnancy-to-Postpartum Health Program  on preorder NOW on Amazon.com with release on February 17 2026. PT's, Meet Jess at APTA CSM in Anaheim in the exhibit hall Booth #1725 Feb 12-14th! Time Stamps 1:00 Introduction 5:24 Strong as a Mother book 13:50 comparison and the algorithm 19:04 busting common myths 27:40 pregnancy as a professional athlete 33:53 domino effect of progress 41:54 overcoming fear in pregnancy 46:25 filling in the gaps 52:46 getting support 56:16 favorite parts of the book 61:35 rapid fire questions CONNECT WITH CARRIE IG: https://www.instagram.com/carriepagliano/ Website: https://carriepagliano.com CONNECT WITH JESSICA AND SHANNON: Instagram:  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 10m

  4. JAN 16

    How to Return to Movement After Baby: What Postpartum Research Really Shows — with Dr. Jenna Schulz

    Send us a text In this episode, I’m joined by Jenna Schulz, MPT, PhD, a physiotherapist and postdoctoral fellow at the University of British Columbia whose work lives right at the intersection of research and real life. Jenna studies things like inflammation in knee osteoarthritis, female athlete health, and longevity in sport—and more recently, how evidence can actually guide movement during pregnancy and postpartum (not just live in a paper somewhere). Jenna is also a former varsity cross-country and track athlete, which makes this conversation especially grounded. We talk honestly about what returning to movement after baby really looks like, why progress is almost never linear, and how so many moms end up stuck because of unnecessary rules, expectations, or “shoulds.” This is a practical, evidence-informed conversation for both clinicians and moms—focused on removing barriers, using research wisely, and starting where you are right now, not where you think you should be. We talk about: How to think about prescribing exercise during pregnancy and postpartumWhy “movement snacks” and small bouts of activity actually matterStarting where you are (and why that’s not settling)Common barriers that stop new moms from moving—and how to lower themWhy non-linear progress is normal, not a failureTranslating research into real-world clinical and everyday practiceIf you’re a mom trying to get back into movement—or a clinician supporting women through pregnancy and postpartum—this episode will help you rethink what progress really means and how to make movement feel more doable again. Time Stamps 1:00 Introduction 4:56 cardio-respiratory fitness in pregnancy & postpartum 9:15 starting exercise during pregnancy 16:50 nuance around what postpartum can look like 20:00 general guidelines rooted in evidence 24:50 return to activity graphic 30:13 return to sport guidelines in postpartum 35:00 FAIR consensus 42:10 navigating the research as a clinician 54:17 rapid fire questions CONNECT WITH CARRIE IG: https://www.instagram.com/carriepagliano/ Website: https://carriepagliano.com CONNECT WITH JENNA: Instagram:  https://www.instagram.com/the.rungry.researcher/ Email: jenna.schulz@ubc.ca 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!!!!)

    1 hr

  5. JAN 9

    Strength Training & Protein in Perimenopause: What the Research Really Shows — with Dr. Alyssa Olenick

    Send us a text Is Pilates enough?  How much is "enough" protein?  What does "lifting heavy" ACTUALLY mean? In this episode, I sit down with Dr. Alyssa Olenick, PhD, founder of Doc Lyss Fitness and creator of The Lyss Method, to break down what the research actually shows about strength training and protein in perimenopause. As a strength athlete, ultramarathon runner, and certified sports nutritionist, Alyssa bridges the gap between science and real-world training. Together, we cut through fear-based messaging, social-media misinformation, and one-size-fits-all advice to talk honestly about what matters most for women navigating perimenopause, menopause, and midlife fitness. This is a grounded, evidence-informed conversation for women who want to train smarter, feel stronger, and move with confidence—without overcomplicating it or chasing extremes. In this episode, we cover: The massive knowledge gap around strength training for womenIs Pilates enough—and how to know when it’s time to add loadTraining to failure: what it means and whether you’re actually training hard enoughWhy quality matters more than quantity in midlife trainingHow to start with what feels accessible and build from thereBuilding confidence in the gym (especially if you feel behind)Fueling to support training and recoveryProtein needs, fiber, and common nutrition misconceptionsIs it menopause, aging, or both—and how to think about that questionIf you’ve ever wondered whether you’re doing too little, too much, or just the wrong thing when it comes to training in perimenopause—this episode will bring clarity, perspective, and relief. Time Stamps 1:00 Introduction 2:37 approaching the perimenopause space 5:28 questions women are asking 10:20 hesitancy with women and strength training 14:49 is something better than nothing? 19:54 training to failure 23:54 intensity brings interest 27:20 a place for group fitness 31:49 setting expectations & building confidence 42:26 the protein obsession 54:25 don’t forget fiber! 58:27 the ones question we need to ask 70:00 rapid fire questions CONNECT WITH CARRIE IG: https://www.instagram.com/carriepagliano/ Website: https://carriepagliano.com CONNECT WITH ALYSSA: Instagram: www.instagram.com/doclyssfitness  Youtube: https://www.youtube.com/channel/UCW4CCAMyceAtaGVKhpUqcfQ Podcast: https://doclyssfitness.com/podcast/ 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 16m

  6. JAN 2

    Research Made Simple: A Guide to Cutting Through Women’s Health Misinformation — with DR. RITA DEERING

    Send us a text In this episode of the Active Mom Podcast, I’m joined again by Dr. Rita Deering, PT, DPT, PhD — Associate Professor of Physical Therapy and Director of the Movement Sciences Laboratory at Carroll University. With 18+ years of clinical experience and 15 years specializing in pelvic health, Dr. Deering is a leading researcher in perinatal musculoskeletal health, pregnancy and postpartum exercise, pelvic floor function, and female athlete performance. This conversation is a must-listen for anyone navigating the overwhelm of women’s health information — clinicians, coaches, athletes, and moms trying to get real answers outside the noise. We dig into how to actually interpret research (not just quote it), what different study types really mean, and how to confidently separate evidence-based guidance from trending misinformation on social media. Whether you’re dealing with pelvic floor symptoms, postpartum return to running or lifting, perimenopause changes, or pregnancy athletic performance, this episode brings clarity to the research so you can make informed decisions with confidence. We break down: What “evidence-based” actually means in pelvic health & pregnancy fitnessDifferent types of research (RCTs, systematic reviews, case studies) and how to interpret themWhy outliers in research don’t invalidate lived experienceMaking research relatable and useful for everyday moms & athletesHow AI, algorithms, and social media fuel misinformationTranslating research to clinical practice without fear-based messagingWhy respectful, nuanced conversation in women’s health actually helps patients Time Stamps 1:00 Introduction 3:15 making research accessible 7:58 what is PubMed 13:50 different types of research 18:20 transferring research to the clinic 22:44 looking at the studies 33:19 different levels of evidence 37:04 systematic reviews and meta analysis 43:10 changing approach to implementing research 48:55 where the funding goes 51:20 rapid fire questions CONNECT WITH CARRIE IG: https://www.instagram.com/carriepagliano/ Website: https://carriepagliano.com CONNECT WITH RITA: IG: https://www.instagram.com/ritadeeringphd/ Website: https://www.carrollu.edu/faculty/deering-rita-phd 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!!!!)

    1 hr

  7. 12/26/2025

    #1 EPISODE OF 2025: Lifting Safely in Pregnancy: What the Research Really Shows | CHRISTINA PREVETT, PhD

    Send us a text Coming in at #1 on our list of top podcasts for 2025 is my conversation with Christina Prevett. We close Season 4 of the podcast catching up with @dr.christina_prevett—pelvic health physiotherapist, competitive weightlifter, CrossFit athlete, mom of two, & total powerhouse for strength training across the lifespan. (rumor has it she bought a Garmin watch & is now a runner too !?!)💪✨ Dr. Prevett is deep in a postdoctoral fellowship studying resistance training in the perinatal space and its impact on pelvic floor health. Spoiler: her insights are game-changing for active moms & the pros supporting them. We dive into: 🔹 Balancing research with real-world practice 🔹 Preventing diastasis recti (the dreaded ab gap) 🔹 Staying strong with impact through pregnancy & postpartum 🔹 Shifting from fear of symptoms to confidence in your body 🔹 Cutting through the noise with simplified fitness advice 🔹 Why sleep actually matters more than you think 💬 Ever wondered if strength training is safe during pregnancy or postpartum? We’re breaking it all down. Tune in now! Time Stamps 1:00 – Introduction 3:41 – Christina’s PhD & postdoctoral work 9:30 – Deconditioning during pregnancy 15:50 – The importance of impact 23:12 – Maintaining impact from youth to menopause 32:15 – Fewer restrictions, more empowerment 46:23 – Running a half marathon postpartum 57:45 – Personalized care & evolving recommendations 65:40 – Navigating menopause and fitness CONNECT WITH CARRIE IG: https://www.instagram.com/carriepagliano/ Website: https://carriepagliano.com CONNECT WITH CHRISTINA: Instagram: @dr.christina_prevett Website: Exercise and Pregnancy Barbell Mamas: @thebarbellmamas 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 20m

  8. 12/19/2025

    #2 EPISODE OF 2025: Female Fitness Myths Exposed: What Actually Works — with LAUREN COLENO-SEMPLE, PhD

    Send us a text Coming in at #2 on our list of top podcasts for 2025 is my conversation with Lauren Colesco-Semple. What if most of what you’ve been told about fitness, hormones, and nutrition as a woman… isn’t actually true? In this episode, I sit down with Dr. Lauren Colenso-Semple, PhD aka @drlaurencs1—muscle physiology researcher, science communicator, and co-owner of the MASS Research Review—to set the record straight on what actually matters for women’s health and fitness. Whether you’re navigating perimenopause, chasing strength goals, or just tired of sorting facts from fads, this conversation will leave you informed, empowered, and ready to ditch the outdated advice. We break down the science on:   🔹 Cycle syncing: helpful or just hype?  🔹 Fasting, protein timing, and muscle growth  🔹 What women really need for bone density and strength  🔹 The biggest nutrition myths still circulating  🔹 Why most social media advice doesn’t apply to women  🔹 The future of evidence-based women’s health If you’ve ever wondered how to train smarter, fuel better, and feel confident in your body at any age—this one’s for you. 👉 Don’t forget to like, subscribe, and share this episode with a friend who’s ready to take back their power through science (not BS). Time Stamps 1:00 Introduction 3:44 perimenopause lightning round 7:45 understanding the research 10:20 nutrition myths 15:56 communicating the science to the public 18:50 recommendations for women versus men 24:30 opening up the menopause conversation 28:21 fat loss in menopause 33:57 the future of health advice on social media 41:20 most common myths  43:55 bone health and density 50:00 doing activity you enjoy CONNECT WITH CARRIE IG: https://www.instagram.com/carriepagliano/ Website: https://carriepagliano.com CONNECT WITH LAUREN: IG: https://www.instagram.com/drlaurencs1/ Website: drlaurencs.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!!!!)

    55 min
See All (209)

Trailer

5
out of 5
29 Ratings

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.

Information

You Might Also Like