The Healthy Post Natal Body Podcast
With Post-natal expert Peter Lap. Peter waffles on about everything related to Post-Natal health and exercise. I answer any question listeners send in and regularly have great, expert, guests on. From exercise, diet and mindset all the way down to the smaller things (such as congratulating you for not yet having thrown your tantrum throwing toddler out of a window) Not suitable for kids :)
"I'm doing everything right, why am I not losing weight?". The big question.
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From the Vault; This week I talk about one of the questions that comes up regularly in the day-to-day life of any personal trainer and dietitian.
"I am doing everything right, why am I not losing weight?".
Fundamentally the answer is always "It's because you're not doing everything right", and this is what most personal trainers and dietitians will tell you, but that answer isn't enough.
The following question should always be "Let's try to find out what the missing link is to your success"
I...
The ins and outs of postpartum nutrition. With Danielle Rancourt (R.D)
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This week I'm delighted to talk postpartum nutrition with the mighty Danielle Rancourt.
Danielle “Dani” is a Registered Dietitian and Certified Sports Dietitian based out of Grand Forks, North Dakota.
She is the proud owner and founder of Pivot Nutrition Coaching, a virtual nutrition coaching program helping men, women and athletes achieve their health, performance and body composition goals while still enjoying their favorite foods.
Pivot specializes in functional testing, PCOS, fertility, blood sugar management, gut health, menopause, weight loss at all ages, body composition, sports...
The Perfect Diet Myth With Brian Keane
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In this week's episode I once again bring you an interview I did with personal trainer, author, podcast host and all-round-good-guy-and-happy-chappy Brian Keane.
You might, or should I say "should", know Brian from the Brian Keane podcast ( which is one of THE top nutrition podcasts in the UK) and his social media presence. He is one of my favourite people in the health and fitness world at the moment as he never tries to sell you a shortcut, is always truthful and is very generous with his knowledge and expertise.
<...
What if the way we go about teaching dyslexic children is wrong? Interview with Russell Van Brocklen
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What do you know about dyslexia? Other than "it means someone has trouble reading", I mean.
In one of the most eye-opening interviews I have done on this podcast, and we're on episode 329 or something!, I have the pleasure of talking to Russell Van Brocklen, the Dyslexia Professor.
Russell has studied dyslexia for decades ( his initial research program was funded by the New York State Senate) and is able to tell you more about dyslexia than you can shake a stick at.
We talk about many, many t...
Get the basics right. About exercise, diet...and podcasting
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This week I talk about the importance of getting the basics right.
After recieving an email from someone who said that one of the advanced exercises was "too easy" I thought I'd better address the importance of focusing on the right bits.
Quite often we can overcomplicate things and look for solutions that are rather elaborate rather than just making sure the basics are covered.
Much like with podcasting and diet, getting the basics right in exercise is essential. The basics...
Raising Emotionally Healthy Boys interview with Dr Gloria Vanderhorst
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Have you ever wondered why, when we all say we want emotionally healthy boys/men, society makes it soo difficult to teach them how to be emotionally healthy and well rounded?
This week I have the pleasure of being joined by Dr Gloria Vanderhorst.
Dr Vanderhorst is a psychologist who has 50 years of experience working with anything from preschoolers to adult and she offers a fascinating insight into the structural issues that families are faced with when trying to raise boys.
We all know the saying "It...
Busting the Myth: The Truth About Planks After Pregnancy
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From the vault;
This week I talk about the importance of doing plank exercises if you're working on your postpartum recovery
Too often do I hear "Planks are dangerous to do post-partum" or "avoid doing planks or you'll make your diastasis worse".
This is complete nonsense. Planks are your friend post-partum but you kind of have to know what you're doing and why you're doing certain exercises at a certain time.
So I discuss things like reverse planks, side planks and front loaded...
Listener email; "Pete, 3 kids and I feel haggard...any tips??"
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Today I'm responding to an email from a listener;
"Hi Pete,
Love the program and what you’re doing with it and like the podcast as well!
I had my 3rd about 6 months ago and ever since then I look, and feel, haggard…I know this comes with the territory but its kind of getting to me…any tips?"
So that's what I'm doing. Warning, it's NOT...
Stretching Vs Range of Motion work. Interview with Yogi Aaron (again)
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In January 2023 I released an interview I did with Yogi Aaron and I did not expect the blowback I received for this one (hahaha)!!
This is one of those interviews where you have to actually listen past the few few minutes as the headline does not contain all the relevant information. But when you do, it all makes complete sense and you might even save yourself some valuable time and effort!
Aaron is the Co-Owner of Blue Osa Yoga Retreat & Spa in Costa Rica where he leads The Yogi...
Play Dumb and Sabotage: A Revolutionary Approach to Developing Your Child's Language Skills
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You know one of the often forgotten skills parents have to teach their children is speech and communication. Sure, we know it has to happen but, quite often, we don't actively think about this.
This week I am joined by Jeaneen Tang.
Jeaneen is a speech-language pathologist with over 20 years of experience working with early intervention (0-3 years old) to the elderly.
She specializes in early language development and we're talking about many things including;
Why communication skills don't develop automatically and h...
Migraine Misunderstood: The Truth About Postpartum Headaches with Susannah Juteau
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In this weeks episode I bring you the interview I did with Susannah Juteau
Susannah Juteau, MSc, CLT, RD, is a registered dietitian who specializes in headache and migraine nutrition for women. She has a bachelor’s degree in Neuroscience and a Master’s in Nutrition and Dietetics from McGill so she definitely is the person to listen to!
We are talking about many things;
The difference between headaches and migraines.
How a migraine is MUCH more than
How common post-partum migraines really are (MUCH more c...
What kind of training can, and can't, you do when you're pregnant?
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This week I talk about the types of sports, exercise, and training you can and can't do whe you're pregnant.
This on the back of someone asking me if Olympic Lifting is a good sport to get in to.
The do's and don'ts of exercise during pregnancy usually get massively exaggerated. As always, it isn't really rocketscience.
I am talking about this and going through all levels; whether you're already training or not. What to do if you're an athlete, how to adapt your...
Maximise your social impact (in a shitty world) interview with Philantrophy expert Sharon Schneider
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Let's be honest, it's a troubling world we live in these days and things can feel a bit overwhelming. How on earth do you make the world a bit better? Where do you even start?
A few years ago I did an interview with Sharon Schneider and this interview has shaped a lot of the things I do in my life, and changed the path for HPNB as well. So today, I bring you this interview again. It's a very old one so you'll have to forgive the...
Should an athlete's postpartum program be sport specific?
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After last week's new episode here's a classic (which sounds rather self important tbh)
I had a wonderful email from someone who said the following;
Hi Pete,
Long time no see, I hope you’re well.
As you probably know I gave birth again a few months ago and am working with a team on my recovery.
We’ve only really just started so I’m very early on. My physio is (name removed) ,obviously I’ve known him f...
How long does postpartum recovery take without help? And, follow the RIGHT science communicators!
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This week I, once again, briefly touch on how long it takes to recover postpartum. This after a question from someone who asked "how long it would take to recover if you didn't do anything vs following a program".
It's a fascinating question tbh and it kind of all depends on what you mean with "post partum recovery".
I explain why I believe everyone needs a bit of assistance with their recovery and what the best methods, in order of effectiveness, are.
"Activate your deep core" and "How much protein do you need post partum?
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Today I talk about food and "the deep core"!!!
After being asked "Should I eat more protein postpartum?", which is an awesome question, we discuss that.
I talkabout how to set your plate up if you're looking to eat healthy.
Where should you start? Which macros matter.... How much protein is enough and is protein the be-and-end-all?
Then I talk about "deep core activation". You hear this a LOT from postpartum coaches.
I explain I don't tend to use the phrase "deep...
Diastasis; The Depth of the gap is more important? And "Does diastasis cause digestive issues?" again
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On this week's episode
"The depth of the gap is more important than the width!" is a common phrase you hear these days from "diastasis recti professionals" but is it actually true?
Can diastasis recti cause digestive issues? One "diastasis specialist" claims it could "because muscles aren't working properly and you need muscles to move food through the digestive tract". Let's talk about this a bit because a LOT of women have digestive issues post-partum and, obviously, a lot have diastasis as well. But are t...
Healing Your Own Trauma to Raise Healthier Children with Sari Rose Barron, LMFT
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This week I am delighted to be joined by Sari Rose Barron, LMFT, as we're talking postpartum mental health and how this feeds into parenting.
What happens when your four-year-old's tantrum suddenly has you responding exactly like your father did—despite promising yourself you'd never parent that way? Why do certain moments with your children trigger intense emotional reactions that seem disproportionate to the situation?
Sari explains how our childhood experiences shape our parenting in ways we often don't recognize. Sari brilliantly distinguishes between mood (ou...
Exercise during pregnancy and charlatans attacking C-sections
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This week I am a little bit upset.
Not about the first subject which follows a question about what type of exercise, and at which intensity, is safe to do during pregnancy. That's a great question and a doddle to answer :)
But I'm upset about the single worst Instagram video I have seen from someone working with babies. Here it is for those of you who want to have a look.
The Osteopath in the video is making LOADS...
Is your belly doming? Do bodypillows made diastasis worse and give you hip problems? etc etc..more questions!
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This week I'm answering some more of your questions and emails,
Will using a bodypillow during pregnancy really lead to greater diastasis recti and hip problems?
Why learning to breathe properly is the single most important thing you can do for your post-partum recovery.
I'm also talking about "doming" again
And finally, why Gisele Bündchen is NOT the person you want to compare your body to when you're post-partum (I can't believe I have to say this but someone asked if...
Body Confidence After Birth with Cat LaCohie
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Can burlesque become a tool for postpartum body confidence?
This week I'm delighted to be joined by Cat LaCohie and we're talking everything body confidence.
We explore the reality of societal pressures that many women face after pregnancy, and how Cat uses burlesque as a medium to reconnect women with their bodies and embrace self-love.
But this episode is not just about burlesque.
It's about the journey of self-discovery, and the transformative power of reclaiming one's identity. Cat shares how embodying powerful characters through burlesque h...
Back Pain and Diastasis: Too many people still don't see the connection!
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This week I am returning to the age old subject of diastasis and backpain.
I saw a post on Threads this week from a VERY knowledgeable neurosurgeon that I follow, where she posted that she was surprised that after having had diastasis surgery her lower backpain was also gone.
And I just thought; "Well, if she doesn't know about this connection then I clearly haven't spoken about it enough".
So that's what we're doing.
Remember, everything..EVERYTHING, is connected a...
Some housekeeping; Bloating during the period, the FODMAP diet and deadlifting postpartum
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I'm changing things around a bit at the podcast so a bit of housekeeping to start the episode with
This week I'm answering some great questions that I've had.
You might have heard me talk about bloating and the impact on diastasis recti before.
A great question this week was to do with bloating around your period and whether this also affects diastasis recti recovery.
Then I talk a bit about the FODMAP diet as a solution for people who have issues with IBS/bloating etc...
C-Section Stigma and Diastasis Recti: What Every Mother Needs to Know
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This week it's just little old me again as I talk about the weird, frankly insane, stigma surrounding c-sections.
A lot of chat on my social media feed was about c-section this week so I thought I'd spend a bit of time going over the numbers;
What % of women give birth via c-section in various countries?
What is the reason for most c-sections? (hint, it's not "too posh to push!!")
Why do doctors recommend c-sections for certain women? (hint; it's not "to make money"!)<...
Mental Health Prep: The Missing Piece in Pregnancy Preparation with Kayce Hodos
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This week I am delighted to be joined by Kayce Hodos as we're discussing perinatal mental health and why it's soo often overlooked as a natural part of pregnancy preparations.
Kayce is a Licensed Clinical Mental Health Counselor and Perinatal Mental Health Specialist who helps anxious and overwhelmed moms navigate motherhood with confidence. Drawing from her own experience with postpartum anxiety and 20 years in the mental health field, she cuts through unrealistic parenting advice to deliver evidence-based mindfulness strategies that actually work. Whether her clients are struggling with sleep deprivation, feelings...
"Adolescence"...Raising Tech-Healthy Humans interview with Daniel Sih
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I'm tying in with the wonderful "Adolescence" program on Netflix this week as I did an interview that I think a lot of people will love on a subject that the program touches on.
A couple of years ago I had the pleasure of talking to Daniel Sih; Daniel is an award winning author has written a tremendous book called "Raising Tech-Healthy Humans".
It's a practical handbook to help parents reset their children's tech-habits and give them a great start to life.
Homeschooling isn't what you think it is, and it might actually be better. With Linsey Knerl
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Every now and again I am lucky enough to talk to someone who educates me about a subject I know very little, or have preconceived ideas about.
This is one of those times.
I am very lucky to be joined by Linsey Knerl this week as we're talking home schooling.
Lynsey is the author of the Homeschool Hacks book" How to Give Your Kid a Great Education Without Losing Your Job (or Your Mind)" and she basically spent an hour explaining to me that homeschooling i...
Open Adoption: The Good, The Unexpected and The Wonderful
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Although in the UK Open Adoption is the norm that is not the case everywhere.
This week I have the pleasure of talking to Ayo Haynes an, open adoption advocate, about the benefits and process of open adoption.
What exactly is it?
What are the benefits?
How does it work?
Did you know adoptive parents can experience similar physical symptoms after adoption as parents who gave birth do?
How to deal with the "sudden" arrival of a child when you haven't...
Understanding Attachment Theory: How Childhood Bonds Shape Our Adult Lives with Bev Mitelman M.A.
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This week I am delighted to be joined by Bev Mitelman M.A. as we discuss "Attachment Theory",
As I say several times throughout this podcast, this was an eye opening conversation for me.
Prior to becoming a Certified Attachment Practitioner and founding Securely Loved, Bev was an Executive Leader, University Lecturer and published author, having obtained her Masters' Degree in 2006.
She has dedicated her entire career (25+ years) working with adults in the realm of personal growth and professional development.
...
How Traditional Chinese Medicine can aid your postpartum recovery
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This week I'm delighted to be joined by Brehan Crawford from Crawford Wellness as we discuss Traditional Chinese Medicine and the role it can play in your postpartum recovery.
Note; We're talking the REAL DEAL TCM, not the weird "let me sell you stuff you don't need" American style TCM!
Brehan has been practicing TCM for over 15 years;
In his 20s he started studying the philosophies and martial arts of Asia which led him to attend a Chinese Medicine school where he earned a Masters' d...
Don't focus TOO MUCH on the rehab part of postpartum exercise
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This week I am waffling through another episode all by myself as I try to get the point across that a very narrow approach to postpartum recovery training will actually hurt you more than it will help.
Basically I am saying that, by only focussing on things like diastasis recti, pelvic floor issues etc and ignoring "normal" upperbody training and movements, you're going to run into problems later on and you really don't need to.
As I explain, unlike some other programs, in...
Understanding and Preventing Pediatric Eating Disorders: Expert Insights with Jessica Setnick
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This week I have the absolute pleasure of being joined by pediatric eating expert Jessica Setnick ( MS,RD, CEDRD-S).
Jessica is one of my favourite guests to have had on the show.
We are talking everything to do with eating disorders in children;
How it can start, how you can tell there are issues and how to start resolving it.
Basically this is all about how you can help your child have a healthy relationship with food, regardless of whether they currently have one or...
More than Kegels, Postpartum urinary health. Interview with Dr Nigel Brayer
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This week I have the pleasure of talking to Dr Nigel Brayer DC, Ph.C., FIAMA about urinary health.
Very often we hear stories from women, either postpartum or not, who complain about bladder weakness and leakage.
There are a lot of supplements on the market that promise the world but always seem to under deliver and quite often "just doing your kegel exercises" isn't enough.
So I'm delighted that Nigel came onto the podcast to talk about urinary health, how common it is and to explain that...
Navigating the Scope of Practice: Personal Trainers, Physios, Dieticians, Doctors..What can a personal trainer do?
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One of the ongoing discussions people in the health space (I'll include everyone in that; Doctors, Physios, Dieticians, Nutritionists, Personal trainers etc) keep having is about "scope of practice".
For instance; Someone who is not a registered dietician can not give out personalised meal plans, telling you exactly what to eat. It doesn't matter whether they're a personal trainer or a GP, they don't have the qualifications to do so.
You will often hear physio therapists say the same thing; "If your client has an injury then you should refer...
Why you're not losing weight even though you think you are doing everthing right
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This week we're going back a few years when I talked about one of the questions that comes up regularly in the day-to-day life of any personal trainer and dietitian.
"I am doing everything right, why am I not losing weight?".
Fundamentally the answer is always "It's because you're not doing everything right", and this is what most personal trainers and dietitians will tell you, but that answer isn't enough.
The following question should always be "Let's try to find out what the missing link is...
Diastasis recti a life long condition? Postpartum backpain is common but it ain't right.
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One of the most heard statements people post online, and that I get asked about a lot, is; Diastasis Recti is a lifelong condition that you will always need to manage.
So in this episode I talk about why this is clearly ridiculous.
Also; Postpartum backpain is very common but that doesn't mean it's inevitable or can't be resolved. So that's what we're talking about for the other half of the podcast.
and, very briefly, why I don't think the type of diet you choose for weightloss matters...
How to set goals in 2025 and why "SMART goals" won't cut it
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This week I talk about "setting goals" and why I don't particularly care for the "SMART goal" thing.
I would argue that most people really don't need to set specific goals and that the specificity of the goal is actually one of the reasons they end up not achieving anything every year.
I also touch, once again, on "High Protein" snacks...you don't need them...honest.
As always; HPNB still only has 5 billing cycles.
So this means that you not only get <...
Does "good form" really matter, and what does it actually mean?
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This week I am talking about "good form".
You know the kinds of things you hear "When squatting your knees shouldn't go past your toes", "When doing a deadlift your back should never be rounding", "When doing a core exercise push your lower back into the floor" etc. etc.
Does it really matter that much? I argue that it's nowhere near as important as people make it out to be.
And I, of course, tell you what "good form" should actually look, and FEEL, like.
<...
Are NMN and NAD+ really magic supplements that YOU should be taking?
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After last week's part 1 where I covered Protein, creatine etc. This week I'm tackling some of today's talked-about/hyped supplements and explain why it's crucial to approach them with a healthy dose of skepticism. Promising to clarify the role of trendy options like NAD, NAD+, and NMN,
Can boosting naturally declining NAD levels truly reverse aging? And should you trust wellness gurus who pivot from publishing to selling supplements with scant evidence?
With non-human studies forming the backbone of much of the current research, you'll hear why investing in healthy l...
Are health and lifestyle supplements worth the money? Part 1; Protein, Creatine, vitamins and Bladder supplements
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In a 2 part episode I am discussing some of the supplements that you might have seen promoted online.
Next week I'll cover NMN, NAD, CBD etc but this week I'm focusing on supplements much more common in the health and fitness world;
Protein, Creatine, Vitamins and some bladder supplements (like Jude).
Are they safe, even pre and postpartum?
Are they useful?
Are the more expensive ones really better than cheaper version?
Are t...
