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 :)
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 BĂĽndchen 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.Â
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;Â Daniel is an award winning author has written a tremendous book called "Raising Tech-Healthy Humans".Â
 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.Â
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.Â
She has dedicated her entire career (25+ years) working with adults in the realm of personal growth and professional development.Â
...
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.Â
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.Â
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...
How will you know when your diastasis recti is healed?
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I had a wonderful email from someone in Mexico asking me the, seemingly straightforward, "When will I know my diastasis is healed?" so in this episode I spend 30 minutes answering that very question.
The issue with this question is that diastasis recti has a specific definition (one that isn't wide enough, in my opinion) and therefore quite often women get told that their diastasis is "healed" when it actually really isn't.
And you can also have the situation where the diastasis (the gap) isn't actually much of an issue...
Insights with Dr. Jessie Hehmeyer on Functional Medicine and Lifestyle Transformation
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This week I am joined by Dr Jessie Hehmeyer.
She is a functional medicine practitioner and the founder of Well Empowered.
We are talking everything Functional Medicine;
Why functional medicine gets a bad rep, how it works and how it should work.
Why a good practitioner does more than just order a barrage of tests and sell supplements.
The problem with the "quick fix" approach and why real improvement in your health often takes time.
How there is...
Essential Strategies for Navigating Postpartum with Dr. Emilie Wilson
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In this week's episode I have the pleasure of being joined by Dr Emilie Wilson.
Emilie is a Naturopathic doctor and, more importantly, she's also the author of "POST: The Essential Guide to Creating Your Postpartum Self-Care Plan in Pregnancy" .
We are talking about the importance of planning for your postpartum life during your pregnancy.
As I've mentioned before; the more you plan for things going well, and things potentially not going great, the easier your postpartum life (and mental health) will be.
Emilie t...
Irregular menstrual cycles, energy availability and RED-S with Allison Yamamoto
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Did you know that overtraining/undereating and and the exercise/food balance can impact your menstrual cycle, bone health, and mental health?
Especially for women who's body has just gone through an intense, and often traumatic, experience like pregnancy and giving birth this can really have a huge impact on your health.
You're seemingly doing "everything right" yet feel like you're struggling all the time and even your menstrual cycle can get messed up.
RED-S (Relative Energy Deficiency in Sport) is much more common in postpartum women than yo...
Exercise for postpartum back pain. W David Jeter
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You keep asking about postpartum backpain so we keep talking about it :)
This week I have the pleasure of being joined by David Jeter who is an awesome physical therapist. We're talking post-partum back-pain and the benefits of physical therapy and exercise generally.
We discuss many, many things including;
What is post-partum back pain and what causes it?
Is surgery THE solution?
Why is post-partum backpain soo often ignored by both the medical community and those suffering from it?
Why are people not aware...
Stop commercialising postpartum care and "pelvic floor or diastasis recti"?
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Wouldn't it be nice if postpartum recovery was included in the NHS services, as they should be?Â
Rather than NHS GPs making Instagram commercials for private, and expensive, postpartum recovery programs we should ALWAYS be pushing for FREE access for women.
The Americanisation of British healthcare is a real problem and, the truth is, we would not accept this if this was happening for anything other than postpartum recovery?
Imagine NHS GPs advertising for people to get cataract treatment private. Or saying that "loads of people come to me w...
Calming the Chaos: Dr. Gina Simmons Schneider on Mastering Stress, Anxiety, and Emotional Resilience
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On this week's episode I have the pleasure of talking to Dr. Gina Simmons Schneider.
Gina is the author of Frazzlebrain: Break Free from Anxiety, Anger, and Stress Using Advanced Discoveries in Neuropsychology (Central Recovery Press, March 2022).
She is a licensed psychotherapist, executive coach, and corporate trainer. She serves as codirector of Schneider Counseling and Corporate Solutions.
Dr. Schneider is a coping skills expert with more than 25 years of experience helping people regulate difficult emotions and conflicts. Dr. Schneider is certified in Neuroscience for Clinicians t...
How much protein do you need postpartum?
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In this week's episode I waffle, and I DO mean waffle (so apologies for that), about protein intake postpartum.
Does the popular guideline of "1gram of protein per lb of body weight"go for postpartum women as well?
In fact, does it actually go for anyone??
I, as you listen to me go through some numbers that I pulled out of thin air, hope that this will give you an idea as to;
How much more you should be eating if your breastfeeding/expressing, what the...
The easy way to a healthy diet. With Rebecca Washuta
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I was going to do another Q&A this week but time ran away from me so I have the pleasure of bringing you the conversation I did with Rebecca Washuta.
Rebecca is a Licensed Dietitian Nutritionist and Health Coach specializing in weight loss and habit formation. She has been featured in a tonne of magazines and news segments and is a great person to talk to about how to take practical steps towards a healthier diet.
We discuss many, many things including;
What the Big 3...
Intuitive Eating and Fluoride in drinking water.
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Have you ever wondered if you should try "Intuitive Eating"?
IE pops up on my social media feeds every now and again and, although I'm hugely in favour of people using their intuition when they do anything, I can't help but think some people are not really being honest with you about how tricky it can be and how to start.
I talk about the issues many people face when changing their diet to a more intuitive one; From old habits, to a massive food industry that's trying to get...
Chronic Fatigue Syndrome: Empowerment and Recovery with Miguel Bautista
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In this week's episode I have the pleasure of talking with Miguel Bautista from CFSrecovery.com about Chronic Fatigue Syndrome.
We discuss why CFS, also known as myalgic encephalomyelitis (ME), is often referred to as the "invisible illness," and talk about the daily challenges faced by those living with this misunderstood. and often ignored, condition.
Miguel provides a compassionate perspective on the importance of addressing CFS with empathy, alongside practical management strategies that highlight the parallels between CFS and long COVID.
We discuss the...
Should an athlete's postpartum program be sport specific?
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Should postpartum recovery be sport-specific?
I had a wonderful email from someone who said the following;
Hi Pete,
Â
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 for years, but my women’s health physio is someone Iv’e never de...
Skincare Strategies for Pregnancy and Postpartum: Expert Advice from Master Aesthetician Natalie Bevins
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This week I am joined by the amazing Natalie Bevans as we're talking pre- and post-partum skincare.
Natalie is a Master Aesthetician and she very kindly gave up an hour of her time to explain to little old me why skincare really matters when you're pregnant or post-partum.
We discuss many things including;
How being pregnant and giving birth changes your skin.
Why your skincare routine needs to change when you're pregnant.
In fact, why it regularly needs to change (my ignorance really showing through...
Again; Post-partum back pain and how to fix it. Interview with Physical Therapist David Jeter
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After receiving a tonne, well 6, of emails about postpartum backpain over the past few weeks I am bringing you a chat I had with David Jeter who is an awesome physical therapist. We're talking post-partum back-pain and the benefits of physical therapy and exercise generally.
We discuss many, many things including;
What is post-partum back pain and what causes it?
Is surgery THE solution?
Why is post-partum backpain soo often ignored by both the medical community and those suffering from it?
Why are people not...
The benefits of exercise during pregnancy. Why do it, what to do and for how long
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This week I talk about the many benefits of exercise during pregnancy.
I mention the story of one of my clients who came to me after the birth of her first child, what we did and what her condition was like that the time.
The we fast forward a few years and I talk about the difference she noticed, and felt, postpartum because we had done a bit of work during her pregnancy.
I mention the type of exercises we had done and the overall effects.
...
Postpartum recovery is nothing to be scared of. Don't worry about Diastasis, pelvic girdle pain, backpain..
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This week I try to highlight that postpartum recovery, and postpartum health issues, are generally nothing to be scared of.
Diastasis recovery, pelvic girdle pain and back pain solutions are often sold to new mums as "you have A PROBLEM!! BE AFRAID!!" rather than "Yeah, we can sort this. Don't worry about it."
I highlight some of the tactics used to trick you into buying something you don't need.
I also talk about why I think most people will have enough if they have follow a good p...
Cycle syncing; An essential way to train or just marketing hype?
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Is cycle syncing the next big breakthrough in fitness, or just another marketing gimmick?
Should you really only do weight training or HIIT for 2 weeks per month and does that really increase strength by 15% more than consistently doing it?
What about adjusting your diet to "balance your hormones"?
I have been on a quest to get my hands on the studies your favourite cycle-sync app/websites claim they have done and discuss what I have found.
At least one website regularly makes claims about studies...
Exercises for above navel diastasis and losing weight for diastasis?
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Answering member questions this week I am talking about the difference between the various kinds of diastasis and whether you should do different exercises to help recover from them.
And I'm talking about whether you can heal diastasis just by losing weight and if being overweight is actually that big of a deal when it comes to diastasis recti.
Believe it or not, this takes me 25 minutes so you're welcome :)
Email peter@healthypostnatalbody.com if you have any questions or comments or want...
