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Checkable Health Podcast

Helping moms become the Chief Medical Officer of her family.


EP23 Social Media Is Driving Our Digital Addiction
Welcome to part three of our digital series where we have invited Dr. Nicholas Kardaras to discuss our society’s addiction to social media, particularly in young people, and how it has led to higher rates of psychological disorders and an overall dumbing down of society. Dr. Kardaras is an Ivy league trained psychologist, entrepreneur, and author. He wrote Glow Kids, which is on the New York Times Bestsellers list, as well as his new book that is due to release September 13th this year called Digital Madness.After recognizing that our country is in a health crisis and how it’s due to social media, Dr. Kardaras has been on a mission to educate parents and the public on the psychological implications that unfettered tech use has on young people and what, we as a society, can do to solve our digital madness issue. We will be talking about what happens to young people on a neurological level and how that manifests physically. As well as a look into the deeper facets of the influence of following influencers online has on personality development and how young people view themselves in comparison, plus much more.Tune in to get an expert’s view on social media addiction and what you can do today to get yourself and your young ones off the screen and into more meaningful social interactions.Topics discussed in this episode:Why Dr. Kardaras chose such a heavy title for his bookNon-pharmacological antidotes to depressionWhat are social contagions?The rise in psychological disorders due to social mediaWhy social media causes depression and other disordersA possible solution to all the digital madnessHow social media is creating black and white thinking and its implicationsImportance of in person interaction for young peopleThe echochamber of social media algorithmsWhat can we do to counteract the toxic influence of social mediaHow parents can promote their kids to turn off their devicesThe missing piece of creativity and curiosityDumbing down of our societyHow much does an average YouTuber actually make?For more information on what Dr. Nicholas Kardaras is up to, head to his website here!Dr. Kardaras’ book Digital Madness is available September 13th on Amazon and we will be giving away a copy to a lucky audience member once it is released!More resources: Connect with Checkable Health:FacebookInstagramLinkedInConnect with Patty Post:LinkedInCheckable health is a healthcare company that is developing the first at-home strep test with a line of supplements available on our website
52:51 09/14/2022
EP22 BARK: Parental Controls and Digital Monitoring
Our children’s safety is our highest priority. From a young age we are immersed in every aspect of their lives, however, as they grow older, there is a piece that we have been shut off from, and that is the digital world of our children. Everything is so easily accessible through our devices, and children are getting devices at such a young age. All that access can be great learning and social tools, but they can also be extremely dangerous to young people who don’t quite understand how they can experience danger virtually. As parents it is our job to be involved in their digital life, but how do you do that when most of the parents parenting children these days haven’t experienced growing up with all this access to peers and the rest of the world? Well, that's where Bark comes along! Bark is an online monitoring, blocking, and filtering system parents can use to keep an eye on their children’s social media presence and their lives online to help protect them from possible dangers. This tool has been proven to be extremely successful in being able to keep tabs on children’s online activity while still maintaining trust and autonomy with your child. Who better to come and speak to us about this than Tania Jordan, the chief marketing officer and chief parenting officer at Bark Technologies. However, her most important title is Mom! Tania has been featured on every major news network, as well as a contributor to so many different publications, and is a renowned contributor in the digital parenting space. Tania is extremely knowledgeable on the ins and outs of dozens of social media platforms and how they can affect your child. Whether it be cyber bullying or screen time, online predators, or even sexting, Bark has the ability to mitigate the risks of all of these.Tune in to hear how Bark can help you and your children have a healthy and safe online experience!
31:56 08/25/2022
EP21 He's Not Lazy
We don’t talk about the difficulties around raising teenagers enough. This is probably one of the most difficult stages of your child’s life, especially in this new era of technological advancements and constant major world events. If teenage existential crises weren’t intense on their own, tack on a pandemic and a looming apocalypse, it’s safe to say parents of teenagers have their hands full. Goodluck trying to get your teen to care about the future if they feel like there won’t be one. Also, between boys and girls, it perceived that the boys care less, or to be more precise, lazier. Is it actually true that boys are lazier than girls, and why do we think this?On today’s episode we have invited clinical psychologist Dr. Adam Price who has studied psychology for 30 years while working primarily with teenagers and their parents. He is also the author of ‘He’s Not Lazy’. So naturally, he is the best person to speak to on the subject of why teenage boys are lazy, and how to get them motivated for their futures.We dig deep into the neurological, social, and emotional functions of teenagers to understand why they behave the way they do, and what parents can do to build better connections with their teenagers. By knowing how to communicate effectively, and knowing when to set boundaries to help their teen.This episode is full of practical advice you can use today. Be sure to listen in!Topics discussed in this episode:Adam’s motivation to write his book about unmotivated teenage boysWhat giving autonomy really meansHow to practice planning with kidsWhy do boys seem to be more unmotivated?What is the paradoxical response of boys when it comes to school?The importance to allow kids to struggleHow setting boundaries can strengthen your relationship with your teenagerDo parents need to be on the same page when parenting?Why do teenagers sleep so much?Why are young people not having children?What is the best way to have a conversation with our sons?How do you ask if your child is depressed?Check out to learn more about Dr. Adam Price’s book and to download his workbook!To listen to more episodes, head to Apple Podcasts!Follow Checkable Health on Facebook and Instagram. Also be sure to connect with us on LinkedIn!Connect with Patty on LinkedIn  
48:42 08/25/2022
EP20 Part 2: What You Need to Know About Men's Health Dr. Brahmbhatt
ShownotesDr. Jamin Brahmbhatt is a urologist and robotic surgeon who is an outspoken advocate for men’s health and wellness. He currently works as the Director of the Personalized Urology & Robotics Clinic at Orlando Health and is a board member of the Florida Urological Society. Dr. Brahmbhatt wants to change the way men value their own health by making an impact on social norms and ideas that influence our perceptions of our health.In the second part of this two-part series with Dr. Brahmbhatt, we cover various topics, such as UTIs, kidneys and possible conditions, and depression. Thanks for tuning in to our two-part series on men’s health with Dr. Brahmbhatt!Key TakeawaysUrinary tract infections and how rare it is in malesSupplements and natural remediesKidneys and how they get testedDepression in menHow to make scheduling appointments smootherFor more resources, check out our website.For Dr. Brahmbhatt’s clinic website: Dr. Brahmbhatt’s personal website: jaminbrahmbhatt.comFollow Dr. Brahmbhatt on LinkedIn: S1: Enjoy the second part of the two-part series with Dr. B. Our health is the most important thing that we have and as a married woman of almost 19 years to my dear husband, Andrew and mother of two boys and daughter of my dad, Bill, who's 81, I am acutely aware of the fact that men don't go into the doctor and they don't seek care. In fact, I have an uncle that saw the doctor once in his entire life and died at age 86 of a heart attack while he was climbing a mountain. Men typically have a hard time going into the doctor, and this podcast is for all of you women that care about the men in your life. Whether that's your sons, your dads, your husbands, your brothers, your spouse, your partner. We are covering everything with Dr. Brahmbhatt, a urologist at Orlando Health. We're covering everything from steroid use to infertility, to depression, to prostate exams, to identifying any kidney problems, and what’s the best way to see a physician. We are covering the gamut. Doctor B is incredibly approachable, relatable, he makes things funny and the reason I had this podcast was for all of you ladies that are the caregivers of the men that we love, and it's good to recognize the symptoms, and it's good to be encouraging to our men that we love.0:01:35.2 S1: With that, let's get into the interview today, you're gonna learn lots, take some notes, I'm gonna have all the show notes with the links of the products that he recommends, and as well as a link to follow Dr. B on LinkedIn and TikTok. And I just hope that you leave with some new ideas on how to incorporate health and wellness into their lives. So with that, let's get into the episode.  0:02:06 S2: Welcome to the Wellness Essentials Podcast, where we invite you to join the conversation and get inspired to be in the driver’s seat of your health and well-being. On this podcast, you'll get an all-access pass inside the minds of MDs, experts and thought leaders in the industry. No topic is off-limits, and we're asking the questions to get you the answers across the gamut of topics when it comes to optimizing your health. This is the WE Podcast.0:02:44 S1: So two things that I wanted to ask about, one was UTIs, that was really interesting on our last interview when you talked about UTIs and then supplements to prevent UTIs as well as recognizing any kidney dysfunction, and then the last thing I wanted to chat about was really prostate health and just some tips for wives to maybe suggest or just to know about, educate us on prostate health. So the first thing with UTIs.0:03:14.6 S2: Okay, so well, I'll give you pretty much a TikTok one minute version on all of these things, so urinary tract infections. Your man should not be getting a urinary tract infection. When men are younger, symptoms of urinary tract infections are usually sexual transmitted diseases, but if you're in a very strong relationship, it doesn't mean he has a sexually transmitted disease, but if they are having symptoms of urinary tract infection, whether it's burning when they pee, blood in the urine, abdominal or bladder pain or fevers, chills, you gotta get yourself checked out 'cause a dude again, should not be having symptoms of urinary tract infections. The reason women, regardless of age, are more prone to it is because your urethras are much shorter, so the bugs from the outside world can get in much quicker, especially if you're post-menopausal. Post-menopausal, that kind of first line army, that's your estrogen and the acidity to that area, is kind of, starts decaying, that's what makes you more prone to infection. Men have the same length urethra and it's longer than the female urethra and the bugs should not be getting in. Usually, the bugs are coming from something on the inside, so when a guy has a urinary tract infection, we do the work up, so is it a kidney stone, is it some blockage in his urethra, does he have scarring there, is he not peeing...0:04:26.3 S2: Or does he have prostatitis or just chronic inflammation. So there is a very extensive workup that is done to kind of sort through these things, 'cause we don't want him to be getting infections again, but the way you would know he has an infection is the symptoms that I mentioned, a rapid change in urinary symptoms, plus or minus, whole body symptoms as well. 0:04:48 S1: Really? Whole body symptoms of…0:04:51 S2: Fevers, chills, fatigue. Now, if he's partied at a bachelor party the weekend before and Monday morning, he's having burning when he pees, it’s probably 'cause he's dehydrated, and if he feels like crap is probably 'cause he hadn't slept. So it can't be a one-off thing. It's like you would know, it's like he's been normal, hasn’t done anything crazy, and then boom. So that's infections, infections in men are treated pretty much the same way in women initially with antibiotics, and then we would kind of take a deep dive and what the cause of these infections is. Now, one really quick thing about urinary tract infections for either gender is when you get the test done for urinary tract infections, it's usually in the office, it's like a dip stick where we quickly just drop something in, and once it's dropped in, then it quickly gets analyzed by a computer or whatnot, that's not the best way to check for infection, you have some markers and triggers, but that's not the best way.0:05:43.9 S2: The best way to check for infections really is a culture where you actually have your entire urine set up and cultured and where they like to take a deep dive and take a look at things, so that usually is the best way to check for urinary tract infection. I have all these people that come in and say, “Oh, I got checked, blah, blah, my doctor's office and I got an infection.” I'm like, “How do they check for it?”, and it's usually not checked the right way.0:06:09.4 S1: Interesting, so if we have a UTI test, that's the first line of defense to say, “Hey, it's positive”. When you're at home, it's really a screening then, 'cause if you are positive, you should really go in to your physician to get a full culture.0:06:27.8 S2: Yeah, whether it's your physician or whether it's your local urgent care center, you could walk into a grocery store or you walk into one of those corner pharmacies and you can get a test on there, there's actually at home test too, but those are not as accurate, but there's definitely different ways to go and get yourself checked out. So that's urinary tract infections in a nutshell, dudes should not be getting it, if they do, get them treated and then get him evaluated, and usually that will lead down the path of seeing a urologist.0:07:00.6 S1: Okay, and that is what you are.0:07:02.1 S2: That's what I am.0:07:04.1 S1: What about the supplements of like a D-mannose supplement? Does that do any good? 0:07:11.0 S2: I actually am a huge believer in natural remedies and supplements for many diseases, but I would have to see the data on it first. The only supplement that I actually started giving out before the guidelines really promoted it was cranberry. This isn’t cranberry juice, this isn’t cranberry and vodka drinks, this is actually a cranberry supplement. I think the majority of them do work, but you got it, when you get a supplement, the best thing is to look for certain certifications, now, supplements are not regulated by the FDA, so sometimes you don't know what's in them, where they're coming from, so I really promote like go and either see where your doctors recommend you to make sure they're not making a profit off of it, 'cause sometimes things can be biased, but cranberry supplements, most of them are pretty generic. I think they're fine, and I think they work. Now, should you just take it proactively, no, only take it if you're having a problem, don't put something in your body if you don't need it, so this is not one that I recommend taking proactively. But no, absolutely, for urinary tract infections, I think supplements work great.0:08:11.4 S2: But you know what works better? Drinking water and staying hydrated. That’s the thing. I got some going, “Oh, I got burning, burning, burning.”0:08:19.5 S2: I’m like, “How much water did you drink today?” “Two classes and a beer and oh, by the way, I went running outside at the beach.” 0:08:26 S1: And an energy drink. 0:08:28 S2: I’m like, “Can you just drink water please?”0:08:32.5 S2: “Can I have Gatorade?” No, that has salt in it.0:08:36.4 S2: Just drink water, that's gonna help a lot of your burning symptoms, and honestly, like I used to say this, I actually didn't believe it until I had a kidney stone. If you’ve ever had a kidney stone, if you ever had a stent inside of you, it sucks. And I always tell patients, ”The stent doesn't hurt, I just drink water. It'll be fine.” And I realize I should follow my own advice, so it hurts everywhere down there, but when you drink water it does help 'cause it lubricates your bladder or keeps clots away. So it's the same principle, it's like the more hydrated you are, not only are you gonna feel energetic, your skin's gonna look better, you’re gonna glow, but it does help keep urine concentrated and avoids the symptoms and also avoids infections and kidney stones, so supplements, sure.0:09:23.5 S2: But hydration… 0:09:26 S1: If their supplements, Checkable wellness supplements, our UTI prevent is D-mannose and hibiscus flower and cranberry extract. So all three and made in the USA, very proud of that.0:09:42.5 S2: So I love how you're plugging in your product here, so kudos to you.0:09:48.0 S1: It's a great supplement, our number one seller actually. So from the side of prostate health, we don't hear about it as much as women, get your mammogram, and now it's down to age 40 of men, go get your prostate checked. Can you tell us about that?0:10:06.8 S2: Men, you don't really need to go see your doctor, get your prostate checked. Yes, you will eventually get one, but if all men felt that way, no one's gonna go see a doctor, 'cause yo dude, I'm gonna go see a doctor is gonna put his finger up my what, so I usually when I see a guy that's really nervous, hesitant, the first thing I say to them is, “Listen, relax, I'm probably not gonna need to check your prostate, you can relax”, and then their sphincter just relaxes, you see them relaxing in a chair, but when it comes to prostate health, the things that women should look out for is changes in urination, you're going from waking up zero to one to three at night, you see them taking longer to come back when they're going on a break during a football game or basketball game. You see them having to push or strain, you see your dude always standing to pee and now he's sitting to pee, ‘cause he's having to really force it out, so there's lots of symptoms, but usually it's something called nocturia where you guys are waking up at night, there's frequency, there's urgency, there's a weak stream, there may be some dribbling afterwards, so there's these things and what we do when we see these patients in the office, they fill out a survey, so we get an objective measure, and then we kind of from there, follow it. What's really interesting on these surveys is the last question is always about quality of life.0:11:20.0 S2: You may have all these symptoms, but if any bothering you and we do our regular check, there's no point in pushing forward towards something, but there'll be people with minor symptoms in their quality of life…really, really bothered, they can't work, they can't go anywhere. So then we have to get a little bit more aggressive, but when it comes to your guy, he will eventually get a prostate check. The prostate check is part of a screen protocol for prostate cancer, so prostate cancer screening, depending on your family history, could start at 40, could start at 50. You have to kinda talk to your primary care doctor about when you can start based on your family history and other things. So it's a lab test that you get once a year. You get it once a year because that's what insurance covers, unless you have another indication, but that's it, once a year, and then you'll get a prostate exam either now or in the future. I do it maybe once and then I'll do it if there's an issue of suspicion, but really the lab tests and everything else have gotten so good that the need for that has gone down, so guys don't be scared, like that's not the first thing you’re gonna get, but when it comes to your prostate, there's actually some really cool things you can do proactively to avoid having prostate issues, those include having a normal weight, a good diet, exercise.0:12:33.1 S2: There's been studies done, longitudinal studies that people that lived in countries that had a very healthy diet and then they moved to America, and they pretty much went from no prostate symptoms to now major prostate symptoms. So there is something within that prostate gland that can be affected by diet, but when you have issues, yes, there's medications and there’s surgeries, but just like I mentioned, cranberry for urinary tract infections for your prostate, there's actually some really cool supplements out there now, if you're buying a supplement that you saw on an infomercial at 10 AM at night, and there's a celebrity promoting it, and you gotta sign up for a three-month plan, it's probably a for-profit gimme. Most of these prostate supplements have a combination of things, but usually the main ingredient is saw palmetto. The issue with saw palmetto is again, it's not regulated here, so you don't know exactly what you're getting. Most of what we get here is like the powder extract. The powder extract, you just don't know what the quality is. I'm a big fan of a company called Flomentum, so they actually, it's made right here in my backyard in Florida, and it's a prostate supplement…0:13:35.5 S2: …that's liquid extract. So in Europe, there were studies done looking at the powder versus liquid extract, the liquid extract has been clinically proven to be very strong towards relaxing your prostate, decreasing inflammation. In Europe, it's actually, you need a prescription, you need someone like me to give it to you. Whereas here in the states it’s actually a supplement, you can buy it on your own, so that is where you can be proactive, like, “Hey, you wanna do something beyond your vitamins, you can take a prostate supplement, no problem”. I'm not recommending this in your 20s, but unless you're getting in your 40s and you wanna do something that you can proactively actually do it. I, in my office, used to just watch these patients. But if they wanna do something, I do something called active management, so it's not really a bother, but I'm actively doing something for this that could become a problem and prostate health is one of those things that I do with supplements in my office.0:14:25.7 S1: That's so smart, that's actually promotes good health for my guy. Okay, you can monitor it. It's because a lot of times I can't even tell there's no effect, but they wanna see what’s putting in my body helping me and so you can help manage that.0:14:45.4 S2: Yeah and the cool thing about prostate supplements is most of the prostate medications do have some sexual side effects, whether it's loss of libido or retrograde ejaculation, whereas supplements really don't have that side effect, they may not be as good as medications, but hey, I think it's worth a try. I've become a big advocate since I've seen the benefits of recommending something like Flomentum to our patients, so it's pretty cool. I'm a big fan.0:15:09.3 S1: That's a very good tip. So the last thing that I wanted to ask you about was if the unrecognized, undiagnosed symptoms of depression in men and what you see from MD side and how to recognize that and suggest to do something about it.0:15:33.1 S2: So you just have a third question about kidneys, kidney damage, can you feel… I just wanted to do well.0:15:38.6 S1: You are so good, let's talk about kidneys quick. I thought you…0:15:42.0 S2: This is gonna be very quick, I know I'm taking too long, but really quickly, for kidneys, there's actually two specialties that manage. I'm the surgeon of the kidneys, if you have a tumor in there, stones, there's actually a medical subspecialty called nephrology, and they manage the medical part of kidneys. So you work as a team, the best way to screen your kidneys for the big stuff is get a lab test where they actually check something called your creatinine and GFR, and they can actually see how well the horsepower of the kidneys is working. For other things, for your kidneys, whether it's a stone or a tumor, that all just kind of depends on what symptoms you have and whether you have imaging order, whether it's a CAT scan, MRI, ultrasound, as a lot of these things get discovered incidentally, in my line work or emergently in the emergency room, where all of a sudden you're having some issue, you get a CAT scan, you find a stone and then boom, you're in the operating room. So proactively, to really protect that kidney, whether it's from stones or medical disease is really just protect your heart really and again, it is so boring, like exercise, diet, avoid salt.0:16:46.7 S2: But it really is that easy. So that's kidneys in general. So you asked a question about depression in men…0:16:53 S1: Wait! Quick question now about creatinine. What if you do have a look? What if your,  are your measures low? Are they high? You said creatinine, and what was the other?0:17:02 S2: Creatinine and glomerular filtration rate. So creatinine, your numbers should be low, and they check the…creatinine and other things, but you're creatinine, your numbers should be low, if it starts going up, that means your kidneys are having some issues or even failing. The confusing thing is the better gauge of what your kidneys are, and the horse power within them and the juice within them is actually the glomerular filtration rate 'cause that takes into account multiple things from about that patient. It even takes into account race in certain cases, so that number is actually opposite, so you should be really high, like close to 80, 100. If that starts going down, then your kidneys are having a problem and I think if it's, it goes down to 15 or 20, that's when you're on the verge of dialysis, you gotta sit on a machine several times a week to basically do what your kidneys do for you naturally, but yes, it's all in the semantics of the lab test.0:18:03.4 S1: Got it. Okay, I didn't mean to interrupt your… but it was a good explanation. Thank you. Now, onto the depression question.0:18:11.2 S2: I'm glad you're not gonna use a video 'cause I know it’s cutting off here as I drink my Celsius here. Celsius sponsor us.0:18:18.8 S1: I do love Celsius myself, except I think I drink it on an empty stomach when I went to a yoga sculpt class the other day at 5:30 in the morning, and I thought I was gonna pass out 'cause my heart rate got so high and it was like a 106 degrees. 0:18:34.5 S2: I don't know if you know this, but when you drink these drinks where they say zero calorie, and good for you, and all these things, you know they taste great, but one thing you gotta make note of is these things may taste great, but they can be very salty. So when you look at salt, it's not gonna say salt on here, it's gonna be sodium, so this one actually has zero milligrams, which is pretty interesting, but maybe it's all in their proprietary blend, but you gotta be very careful about that. So a lot of people think, “Well, I'm eating healthy, I don't add any salt to my diet”, but then they're either drinking things or eating things out of a bag that have a lot of sodium to them, and that can cause blood pressure, kidney sons, etcetera. So just be very careful what, I think Celsius overall has a very good balance on everything, but a lot of these energy drinks do not. 0:19:25 S1: Yeah. Like the Monsters with, there’s a Bang with creatine that’s…0:19:31 S2: Bang is really popular on TikTok. They pay all these influencers to drink it. I mean Bang tastes pretty good, but if you read it, it's like I can't even pronounce half the stuff and I'm like, we're drinking this.0:19:44.1 S2: You know what people don't realize is like, I used to be addicted to Diet Coke and Red Bull. Just be honest with you, as we're going into our conversation about mental health, I used to drink like three to four Diet Cokes a day and diet, I'm like, always diet, but then you read the sodium and everything else, there's actually studies that show that, and that's why all these companies came out with these new versions of sodas like Coke Zero and then Pepsi Max, so all these artificial sweeteners, we may think like, “Oh yeah, they're good for us, blah, blah”. But these artificial sweeteners can actually change your appetite levels, but also it's been shown that they may not raise your sugars, but they can kind of alter, and I don't wanna sound like an expert, ‘cause I'm not an expert on this, but it can change the way your insulin metabolizes certain things, where you can get, it's not really high sugars and diabetes, but you can get subtle remnants of that where this may be triggering some bad things that may happen in the future, so you gotta be careful. Everything in moderation, I used to drink a lot of this stuff, but then I started going on my fitness kick and switched to water, and now I'm down to one, maybe one and a half, so I still drink it...0:20:53.6 S2: I'm not gonna sit here and say I'm super healthy, whether to Diet Coke or something like this, but I do it in moderation. So what I was trying to get at is, I got dudes coming in for low testosterone all the time, the reality is, their body has become so, is it tolerant or intolerant, where they're drinking so much Bang and all these Monster drinks, so your body is used to a constant amount of caffeine and taurine and all these things are supposed to energize you, but then you need more and more and more and more and more, so of course you're crashing at night after your seventh thing, or of course the next morning you feel like crap because you're not gonna get anywhere until you drink two or three of these, so that's one of the hardest conversations like, “Hey, you don't really need testosterone, you don't even need to lose weight, you just gotta get off your caffeine kick, 'cause it's hard 'cause I think people do get kind of addicted to some of these things, but I think you gotta be careful with how much of this stuff you're putting in.0:21:50.9 S1: Yeah, I think depression and men last time we talked, you had said that it goes undiagnosed and that there's a large percent of men that are depressed and things that we can look for, and really what's the best. I feel like, I know you're gonna say diet and exercise, because doesn't it help with everything?0:22:14.6 S2: But in this case, I think it's more a mental connection, so it's about communication. Dudes really try to treat themselves with alcohol or partying or just sitting by themselves and keeping everything in. Mental wellness is key. We all look at our physical bodies, you forget our mental bodies. I personally have engaged in some of these things to help my mental wellness, and I actually sometimes open up to patients about my own struggles because they come in and they want all these things and after maybe the second or third miss, I’m like, “Listen, bro.” So I put the laptop away, I mean, I'm usually not on the laptop, but I look at him, “Listen, bro, I've been through A, B and C, or listen, I've had this surgery, and blah, blah, blah, this is what you should do”, or you know, it's not perfect, but mental wellness is tough. Depression, anxiety, a lot of people are suffering with this stuff and then they go to all these other addictive behaviors. Depression is, it's easy to screen, but it's also hard to screen, and for you, I'm not an expert at it, but I've gotten so good at it because I see these men, I just know that they have some mental illness, not low testosterone or anything else, but to have that conversation is still very difficult for me.0:23:36.2 S1: Is it? For you, it's hard to have with your patients?0:23:39.4 S2: Because they think they're gonna get testosterone or something else, or I'm gonna solve the world, even when they come in for erectile dysfunction like, “Oh, I can't get it up”. I do try to segue into some way about figuring out their relationship status is like, “How long have you been with your wife? Blah blah. Like what's going on? Is it just with her or is it not with your girlfriend?” We get into these deep conversations, and then they usually open up like, “Yeah, she's at menopause and it hurts her”, so I'm like the issue is not really your inability to have erections, it's more you have concern for your partner. Okay, so let's talk about how we can help her, so these are the things I know, we have some doctors here in town that can help her with that problem and let's work on it together. Yeah, but then it's also like they hate each other 'cause the dudes expecting what he sees on YouPorn, ExHamster or that kind of stuff at the age of 80, so you have to have a realistic conversation with them is like, “Listen, you gotta calm down and not be so macho about some of these things”.0:24:40.5 S2: Let's look at, this is on both sides, and honestly, a lot of the time, people are addicted to porn or they become desensitized to it, personal intimacy, one-on-one touch, because when they watch porn and they can look up whatever they want, and it's like one and done. Quick, let's go. Whereas the other way, you gotta buy some flour, you gotta do foreplay, and you gotta do all these other things, so sometimes a lot of work, but I always tell them like this, you gotta stop watching that stuff because that's not reality. All of these things coming together, I think it all is also part of that mental part is because we could be addicted to certain things or we go to other avenues to just get away from our reality, and what I've learned over the past year or two years, and you just gotta face your reality, it's hard. You got as a guy, you gotta face reality like, this is what's wrong, and the wrong is in me, or if the wrong is in someone else, what can you adjust or change, or how can you just get rid of that person in your life so that you kind of stay on track.0:25:50.9 S2: I think men, whether they like to admit or not, are actually very influenced by their social circles, we see all these videos of little girls like Justin Bieber and all these things, but I think men are even more influenced by social factors, but they're just not open about it.0:26:08.3 S1: Yeah, they have an ego that tells them, can’t admit that. 0:26:12.9 S2: Yeah, are you talking to me personally or…0:26:14.6 S1: No! I have two teenage boys, and I realized one of them is more influenced than the other, impressionable. And today, this morning, I said he skipped a class yesterday and said, “Oh well, my friends are going to Starbucks and driving around. It was a nice day. So I skipped ceramics”, like you said that you weren't gonna skip any classes and then you skipped.0:26:41.9 S2: Yeah, but mom, it's ceramics, who puts their kid in ceramic class.0:26:45.5 S1: My oldest Will is, it's his best class. He is a beautiful, I'm gonna send you some pictures and Will’s my guy that wanted to take steroids, he can bench 250 and he is really good at throwing on the wheel.0:27:00.1 S2: But maybe he wants to do steroids, but not ceramics, but you're forcing him to do one or the other. No, all jokes aside, I think it's good to be engaged like that. I think guys, I don't wanna say ceramics is feminine, that is not the case, but I think guys should be more accepting of doing whatever they want, all because you like something doesn't make you a certain way or give you a certain title. I wear pink shirts all the time, people used to make fun of me in high school, it's like, but I've always embraced my true self, and I think more guys should do that, just be you, BU, that's where I went to college. Boston University.0:27:45.0 S1: Oh, you did? I was just in Boston last week.0:27:47 S2: Oh really? 0:27:48 S1: Yes, I went to a clinical research conference and the American Telemedicine conference. We stayed in Back Bay, and we went to this place called Select Oysters. If you haven't been there, next time you go, you should go. It was amazing. 0:28:06.1 S2: Everyone in Boston goes to, I don't eat meat, I’m vegetarian, man what’s it called, now you're gonna kill me. There's tons of them. Very popular place, but yeah, it's a lobster place, but Boston is awesome. I think it's very cool and educational to be there, but mental wellness is key in dudes, I think it's even more important to engage your dude about his mental wellness than his physical wellness, 'cause if he's mentally strong and you guys are on the same wavelength, it's gonna be much easier to get all the other stuff done physically, and I would say utilize your intimacy and what you do in the bedroom as kind of like a way to inspire the other stuff that you want, and I wouldn't do it by force, but there's definitely strategic ways like, Hey, if you go to this then I'll be home even if you're two hours late from your doctor's appointment, but really quickly, some quick things to make doctor's office visits easy for him. Try to get the first appointment block, so whether it's the first appointment in the morning or the afternoon clinic, then usually things are gonna run on time, the second thing is if there's any medical records, just start compiling them.0:29:13.6 S2: There's some apps that do it, but they suck, but any history that you may have like, just do it. Now, there's gonna be paperwork from the doctor's office, but what I tell my patients is to just create a personal thing that only you have access to you on Excel or Word and just have a running thing, so like the dude can just go, How many times do I see a dude that gets an appointment by a wife, like you Patty, and he has no clue why he's there. “I don’t know. I don’t know.” So give him a list. So early appointment, give him a list, and the third thing is, usually now most people have portals, so you can have access to that portal and you can actually see what was discussed or what orders were put in, and so then you have…Now you're not snooping or anything, obviously, you would get his permission, I'm sure they're gonna be fine, but if you have that, then you're kind of engaged. Sometimes I feel like it's how we engage my kids in school, we know certain things that we give them the independence, but the thing is, once you get started on this track, you can probably just let go and he’ll thrive 'cause you'll see how easy it is, but you gotta kinda set him up for success.0:30:19.0 S1: Yes, those are great tips. And to make, it's getting out of their comfort zone and to make it more comfortable and smooth sailing for them, they're gonna utilize the healthcare system even more if it's easier that first time. I love the tip about the first appointment and last appointment. That is excellent.0:30:38.3 S2: Well, the first appointment, both clinics, not the last appointment, if you're doing the last appointment, you're gonna wait a couple hours.0:30:44.5 S1: Oh, I thought you said first and last, or last...0:30:47.7 S2: Well, there's usually two blocks, there's morning clinic, afternoon clinic. So the first appointment in the morning or afternoon clinic.0:30:53.3 S1: Oh, oh, that's good. I see what you're saying. I was wondering, how do you know that you're gonna be on time at a 5 o'clock appointment 'cause...0:31:02.4 S2: But I'm always running on time, so if you’re my patient, I will always be on time, so don't worry about what appointment you get.0:31:07.9 S1: Look at that, I love it. Okay… We heard it in the beginning, you have a staff that runs the office so smoothly, so I don't doubt it at all.0:31:17.4 S1: Well Dr. B, it was so nice to have you on again. Thank you. If our guests want to get a hold of you, really follow you, 'cause you have great tips and you're super relatable, what's the best way to follow you?0:31:32 S2: There's multiple avenues, depending on what platform you're on. On most social media platforms, I'm on Dr. Jamin B. So Dr. Jamin B. I have a website,, or you can just google Jamin Brahmbhatt and things will pop up. You'll see my profile at my hospital, your line to health page, you'll see reviews, etcetera. But I'm also on LinkedIn, I'm huge on LinkedIn, so if you're like a professional and wanna engage there, you can just type my name, J-A-M-I-N Brahmbhatt, B-R-A-H-M-B-H-A-T-T. I think I said that too wrong, but you can just look at the show notes or the title and you'll see. But I've become a big fan of LinkedIn and you can engage me there, the only thing is I can't answer your medical questions. I get people sending me pictures and things, and then they get mad.0:32:19.8 S2: Social media is exactly social media, it's not HIPAA compliant. Yeah, if you wanna engage us professionally in a professional capacity, then we contact the office or I'll give you the number and then you just do it, but I'm not here to offer free advice when it comes to medical stuff, but I do give a lot of free life advice, and then if you just fill in the blanks and you can kind of figure out the rest, so...0:32:42.8 S1: So good. And I think that TikTok, that's what we should follow you on, if you're growing that.0:32:48.7 S2: No, my TikTok is very amateur. It's so bad.0:32:53.8 S1: Well then that's why we should follow you, so then you gotta kick up the game a little bit. 0:33:00.3 S2: Oh my God. It's like, but it's so hard to stay on top of all these platforms, so it's like, I try my best, but yeah, if you wanna hit me up there, no problem, shoot me a like.0:33:09.1 S1: Get your girls to help you.0:33:12.0 S2: They do, listen, whenever I post something with my family, it's always like a major hit, but they're getting of the age where I don't even know if they wanna hang out with me, so...0:33:22.6 S1: Oh, I'm with you there. My daughter, she’s turning 12 and just had the play the other day, she gave us this look like, “Oh”, painful that we were in the front row with our cameras. We’re like “What?”. We're cool still, aren’t we? Not at all. Well, Dr. Brahmbhatt it was so nice to have you on, a pleasure. Thank you for joining us and we will talk to you next time.0:33:47 S2: Thank you Patty. 0:33:56 S1: Thank you so much for tuning in to today's episode. We hope you got a lot out of it. If you haven't already, be sure to subscribe to our podcast so you can stay up-to-date with our latest episodes. Also, you can find us on social media by searching, Checkable Health. We look forward to seeing you again soon.
34:29 07/28/2022
EP19 Part 1: What You Need to Know About Men's Health Dr. Brahmbhatt
ShownotesDr. Jamin Brahmbhatt is a urologist and robotic surgeon who is an outspoken advocate for men’s health and wellness. He currently works as the Director of the Personalized Urology & Robotics Clinic at Orlando Health and is a board member of the Florida Urological Society. Dr. Brahmbhatt wants to change the way men value their own health by making an impact on social norms and ideas that influence our perceptions of our health.In this two-part series with Dr. Brahmbhatt, we cover various topics, such as infertility in men, why it’s so important to encourage men to go in for a doctor’s visit, and steroid use in teenagers. Stay tuned for the second half of this series for more information on men’s health with Dr. Brahmbhatt!Key TakeawaysMale infertility, what causes it, and what you can doMyths of urology and urologistsThe importance of engaging men with the healthcare system and tactics to do itSteroid use in teenagers and what to look forFor more resources, check out our website.For Dr. Brahmbhatt’s clinic website: Dr. Brahmbhatt on LinkedIn: S1: Enjoy the first part of a two-part series with Dr. B. Our health is the most important thing that we have and as a married woman of almost 19 years to my dear husband, Andrew and mother of two boys and daughter of my dad, Bill, who's 81, I am acutely aware of the fact that men don't go into the doctor and they don't seek care. In fact, I have an uncle that saw the doctor once in his entire life and died at age 86 of a heart attack while he was climbing a mountain. Men typically have a hard time going into the doctor, and this podcast is for all of you women that care about the men in your life. Whether that's your sons, your dads, your husbands, your brothers, your spouse, your partner. We are covering everything with Dr. Brahmbhatt, a urologist at Orlando Health. We're covering everything from steroid use to infertility, to depression, to prostate exams, to identifying any kidney problems, and what’s the best way to see a physician. We are covering the gamut. Doctor B is incredibly approachable, relatable, he makes things funny and the reason I had this podcast was for all of you ladies that are the caregivers of the men that we love, and it's good to recognize the symptoms, and it's good to be encouraging to our men that we love.0:01:34.8 S1: With that, let's get into the interview today, you're gonna learn lots, take some notes, I'm gonna have all the show notes with the links of the products that he recommends, and as well as a link to follow Dr. B on LinkedIn and TikTok. And I just hope that you leave with some new ideas on how to incorporate health and wellness into their lives. So with that, let's get into the episode. 0:02:06 S2: Welcome to the Wellness Essentials Podcast, where we invite you to join the conversation and get inspired to be in the driver’s seat of your health and well-being. On this podcast, you'll get an all-access pass inside the minds of MDs, experts and thought leaders in the industry. No topic is off-limits, and we're asking the questions to get you the answers across the gamut of topics when it comes to optimizing your health. This is the WE Podcast.0:02:44 S1: Hello everyone, this is Patty Post. Today, I'm your host of the Checkable Health Podcast. We have rebranded everyone, we were the Wellness Essentials Podcast, now we’re the Checkable Health Podcast as we are powered by Checkable Medical, but Checkable Health makes more sense because at Checkable Health, we create content that is for mothers that have a core value of health and wellness for themselves and their families.0:03:15.3 S1: So on the Checkable Health Podcast today, my guest is Dr. Brahmbhatt, who is a urologist with Orlando Health. Dr. B, thank you so much for joining me.0:03:27.0 S2: Producer, cue round of applause. Thank you so much for having me on. I appreciate the opportunity, and if you can't hear me, it's not my fault, it's Patty's fault.0:03:41.5 S1: This is our take two for, I wish we could have that. That first performance was so good we had such a great connection and our goodbyes, it wasn't like a goodbye forever, we actually did have a great connection, so I'm very thankful that you're coming back on the podcast again. Thank you.0:03:59.5 S2: Thank you. And last time my skin was perfect, I did my hair. This time I have acne on my face, but it's okay, I'm doing it for you, Patty. So, no seriously, all jokes aside I appreciate being on. We had a great conversation, and we can have that same conversation again and go on and on and on, and I look forward to it.0:04:16.7 S1: So I didn't do my hair either, my hair's slicked down and I have a little bit of acne myself, so I just, we're gonna feel comfortable. We're amongst friends here. And that happens in life. Right. If you're a CEO, if you're a doctor, if you're a teacher, life goes on when you have these blemishes, right?0:04:34 It does. And actually, I actually have been more on TikTok lately, actually, as a creator, and my content sucks, but I've just been kind of playing around with the software, and then I'm like, “Holy moly”, I had this like epiphany. They have so many filters, like I remember Snapchat filters, Instagram filters, but you go on TikTok, there's video filters, photo filters like, I can look white, black, my skin could change, my skin could be perfect, I could be toned, I could look skinny. So this whole time for the past year during COVID, I've been wasting time on TikTok, but if TikTok ever sponsors me, TikTok, I don't think it's a waste of time, I appreciate it, but it makes you realize nothing is real nowadays, like nothing at all. So this is the real me, whether you can see it or not, and you can definitely hear it, and I think we should embrace ourselves. I think that's what's lacking, and I think that's why we have you checking us and keeping us some honest here.0:05:32 S1: Getting you on video.0:05:34 S2:. I think what everyone in the audience needs to realize is that everything may be really produced and sound so great and you'll add music, but Patty here, is not only an entrepreneur and trying to change the world with her test and everything else, but she has kids, a dog, and then she has this backdrop, that's almost half falling off, but that's the reality is, it's actually Nurses Week and Healthcare Awareness Week, and I always try to give all the females that work in my office an extra kudos, I don't, I don't gender equal, I don't wanna get in trouble here, but it's amazing how you can be a mother, a wife and run what you're doing. I barely get up from my office and, so it is pretty cool, and I don't think you share it out, I think you should show your real you because of stuff, what you do is not easy, but you make it look easy.0:06:30.2 S1: Well, thank you for saying that. I think with, the women, why this podcast have gotten really narrow with my audience of women, mothers specifically, because we do care for our families, we care for ourselves, we care for our husbands, we care for partners, kids, and a lot of times our parents, which you had mentioned to me that your in-laws are coming, I think that we just naturally, we're gifted as being nurturers, we’re inclusive, we’re nurturing, we’re empathetic, and sometimes it can be a burden that we carry. I think that it is a blessing to the world that there are women because we are like that, so I bet the women in your office like rally around you and take care of you. Is that true?0:07:19.1 S2: They do, they actually do. They know when I'm stressed out. They know when I haven’t eaten anything. They go get me what I need, they can control my schedule up ahead, it's pretty amazing, like I am, so, I don't wanna say babied, but we have such a good mutually beneficial relationship, it truly is amazing. But you know what's also amazing is, I'm actually glad we’re recording this now, 'cause you mentioned, we were talking about girl power and I have three daughters, so I'm all about it. But you know what's really interesting that really irks me is that Infertility Awareness Week is usually the same week as Mother's Day. It just kills me. You may not know this, but I think in May, it's Infertility Awareness Day or Awareness Week, and then you have Mother's Day and yes, this is geared towards mothers, but you may have people listening that want to be mothers and they're struggling. I actually sub specialize in infertility, the male side of infertility, and I would say dealing with a couple that has infertility is harder than diagnosing metastatic cancer in some cases, because it's such an emotional journey. But that being said, going back to the whole thing, I know I'm going off on a tangent, but I...0:08:26.5 S2: I think it’s important to say, going back to the whole thing about what the realities of life are and how social media can really affect you, the first thing I put in my plan with these patients and these couples is get off social media and get off forms and stop reading. Because that, when you go online and hear about someone throwing a balloon off a helicopter to see if it's a boy or girl and doing these gender parties and they're going on vacation before they have a kid or celebrating birthdays, it can really take a big toll on you as a couple, and believe it or not, it's not your age, in many cases, it's not your habits, it's really stress, stress is one of the top risk factors for infertility, whether it's male or female, and what is the biggest stressor in our life, I would say right now, it's probably what we're looking at with their eyes and swiping with our fingers, which is social media, so I just wanted to kind of at least do some education with this girl power conversation that I started off and give you kudos, all the women out there that are trying to become mothers, and all the mothers out there, I think everyone deserves a big kudos.0:09:28.1 S1: I couldn't agree more. We just had a podcast episode about infertility and the struggles with infertility and what couples go through, and then loss of children as well.0:09:41.1 S2: Is this your way of telling me change topic of conversation, 'cause we've already talked about it?0:09:44.8 S1: No, not at all. I think that it is very important, and actually as opening, as I said, that we're narrowing the audience and really Checkable Health, a subject can be covered a dozen to 212 different ways, especially medically speaking, you can get very deep and get into medical terminology, and there's a lot of people out there that really wanna get that medical terminology, so as we continue to grow this podcast, we aren't gonna touch on one subject a single time, we'll touch on it multiple times, and I think hearing it from you as a urologist, hearing that as a father and an employer, it really resonates with me because topics shouldn't just be covered once and the content that we're creating, I want people to take their walk for 45 minutes and hear from a physician or a clinician or subject matter expert on something of their health that they didn't know prior to listening to it, it's entertaining, but more educational. 0:10:52.8 S2: So in this case for the women out there, going and getting an evaluation for infertility is extremely difficult, it's kinda like, “Where do I go?” So you as a female may be trying, trying, trying, and then you go to your gynecologist or obstetrician, and then from there, you may have to go to a specialist, usually the dude is the last person that's looked at it. But the reality is 50% of infertility is male factor-related and 50% is female factor-related, and so what's really changed in my field is a lot of the stuff that we do on dudes when they initially come see us, some of it’s actually now in your own hands. So I got reminded of this, 'cause what you're trying to do, you're trying to do a home test that you can make healthcare more accessible for kids and families, in the same way we can actually make your guy's fertility status much more accessible and in your hands, no pun intended here ‘cause I’m gonna tell you what I'm talking about. So you can actually check a full semen analyses. So when we see a couple for infertility, I just do what the guy...0:11:57.8 S2: If the guy has a problem and if he doesn't have a problem or we don't know what's going on, we try to discover it. He comes in, we get a history, a physical. If he's smoking weed, we tell him to stop. If he’s smoking, we tell him to stop. He's overweight, we tell him to exercise, but then we get into nitty-gritty, so we check the testicles and then we'll order some labs, we check hormones in testosterone, but the biggest thing that we do is a semen analysis, and that's where we actually take the entire ejaculate and look for sperm counts, and just all these details that we look at, that used to be miserable to do, you have to go to a lab and you’re usually put in a toilet somewhere, sometimes a shared toilet, and you gotta go and wank off without lube or anything. And then you gotta rush that thing, but that's actually changed now, and I'm not paid by this company, I just think it's pretty cool what they're doing similar to what you're doing, is at home semen analysis test. They used to be like a gimmick, but the research, there's a research article that came out in a big name Journal of Urology, where they said that this at home test is one of the first tests that…0:12:55.7 S2: Is probably just as good as what you would do in my office. And that you can just buy online on your own, I think it's called or meetfellow. You can just Google it, I don't know the exact thing, but it's been a game changer. My compliance rate with my patients, 'cause I just tell them, “Hey, just do it at home” has skyrocketed up, but you can actually do that if you're like, “Hey, you know what, we haven't started yet, but hey, let's just track or…”0:13:18.0 S2: If you have a concern, you can do that, and then your labs, you can actually just get your primary care doctor do it when you're seeing them and get the routine stuff, so you can kind of do the basic stuff on your own, and a lot of couples don't realize that, and that's where the fertility part gets delayed, and then you go from being 30 to 35 to 36, and then realizing your dude, his swimmers aren't swimming. You can start doing that early, that's just a little tip to avoid any hopefully frustrations for you guys if you're trying to conceive.0:13:46.8 S1: And emotionally for the female, we carry that burden of the infertility, like “Oh, it’s me”, and then you get all of the ovulation tests and you're balancing your… 0:14:02.6 S2: Patty, I’m gonna stop right there. I'm gonna stop right there. Those ovulation tests are the…I don't wanna say anything 'cause I don't wanna get yelled at, but they're like, they're horrible. Yes, yes, you can measure and see when you're most fertile. Today, I saw two couples in fertility, one of them, they only have sex for three days the whole month.0:14:16.7 S1: Oh, jeez.0:14:17.0 S2: Right around that peak, and I'm like, “Dude, you should still be doing it”. So what I tell my couples is like, “Screw that ovulation thing and just do it every other day”, and my dudes, my dudes are like “Yeah!”0:14:29.3 S2: “Did you hear that? Can we do it three times a day?” But…0:14:33.4 S2: It becomes like a, it's just so sad because you're gonna be spending thousands of dollars and if you gotta do all these hormones and testing, you're gonna be spending, you're gonna be putting all these chemicals inside of you, when all you gotta do is enjoy each other's company every other day, don't try to be so perfect with the statistic, so yes, it's ovulation test and apps. They're great, if you're doing it great, but man, don't forget about each other and why you guys are together. It's not about having a baby, it's about that intimacy in that relationship, and so enjoy it, Enjoy it. A bang for your buck, as I say. That's gonna be edited out.0:15:10.9 S1: There are so many, what was the one that you said, “Screw that”, when you start with this. Exactly, you should be screwing more if you want, if you wanna get pregnant. Right, and it shouldn't be so stressful. So with that said of a urologist, let's stop for a second, because some people might not have ever seen a urologist, and I'll back it up another step, I'm actually having you on because as a wife, I have to do the encouragement and sometimes even the calling for doctor's appointments or, I have someone that, lovely works for me, and sometimes she makes embarrassing appointments for my family, but that is my, I feel like it's my role. So for my husband, we're looking for a new doctor for him. I'll set up appointments for him, you need to go do this, and then he just goes, and he doesn't set anything up for himself, and I would like to hear about one, What your view is on the frequency that a male should be seen by their physician, and two, when do you see a urologist? Because it's a specialty. And what does the urologist do? 0:16:29.3 S2: So first, the myths. Urologists only take care of men, no. I would say my practice, about 70% men, 30% females. Second myth is that we only take care of old dudes that can't remember half the stuff they're doing. That is not true, like I see everyone from 18 to 100. The third myth is that you have to always see a primary doctor first to see a urologist. I'm gonna be careful on demystifying that myth, you should always have a primary care doctor first, that is like your quarterback or your coach that navigate, that coach that navigates everything. We are a sub-specialty, but I'm actually seeing more and more, especially young millennial men, just bypass whole system and come see me directly, and then they want me to do all this screening testing, and I think some doctors like me won't accept them, but I just say, “Okay, listen, if we have an opening, let's take them”, and then I'll do the routine urology stuff they're concerned about but I will stress the need for a primary care doctor and I will actually, on their follow-up notes, notate that that's part of the plan is they have to commit to getting a primary care doctor, so I kinda use it as a way to...0:17:38.4 S2: Yes, get them what they need from a urology standpoint, usually some candy like Viagra, Cialis or they're worried about their testosterone, but then I make sure that they get engaged with someone else, so urologists are surgeons of the genitourinary tract, so we deal with all the medical and surgical issues from the kidneys and to the tip of the penis, or the tip of the urethra in women. We do all things like kidney cancers, kidney stones, blocked tubes that go down to the bladder, bladder cancers, overactive bladder is something I'm seeing more and more and more, especially in women, and then we deal with sexual dysfunction and testicle stuff and ball pain and other things, so I personally am based, I’m nine years out of practice, I'm in Orlando, part of the Orlando Health System, and if you go to, it actually comes to my website. 0:18:30 S1: Are you serious?0:18:31 S2 Yeah, I own about 300 domain names that all get filtered and you'd be surprised that people aren't looking for urologist in Orlando, they're like, “Man,”. I have some other raunchy ones, which I'm not gonna say, but hey, it brings the people in.0:18:46.5 S2: We actually are a sub-specialty, and it's a specialty that no one really knows about until you actually need one. I actually needed one myself when I had a kidney stone a year and a half ago. I couldn't take care of my own stone, but we do a lot, and we're actually very broad, but we are probably the specialty that's trying to get men healthy the quickest. And that's because we see problems as sometimes are irreversible, like they can no longer have erections, or now they have issues with scarring on their penis, and it's all bent another way.0:19:16.7 S1: That sounds awful. What is that called?0:19:19.6 S2: It's called Peyronie’s Disease, that's abnormal curvature of the penis, and the company that has a product that we inject into the scar to open it up has a really cool marketing campaign, it’s with the carrot and like a bent carrot. They didn't have that great, great marketing, but now, I'm like, “Man, this carrot thing is pretty cool”. But hey, it gets the guys in, but we do a lot and we've become kind of like the advocates for men because we have opportunities to engage men way more than other people or other specialties may. So I personally have made it a life's mission to change some of the statistics that men are dealing with in America. Men live 5 years less than their female counterparts. Men are 50% less likely to go see a doctor when they have an acute condition, men are full of excuses when it comes to why they don't wanna go see a doctor. If you look at the top 10, the top causes of death in America have changed since COVID, but if you look at, I think it's 9 out of 10, or now even maybe 10 out of 10 causes of death in America, men are more likely to die of these than women.0:20:23.7 S2: And it's because a lot of factors, we just don't engage healthcare like we should, we think we're macho, we're afraid of the prostate exam, not everyone that comes to my office gets a prostate exam guys. So our whole thing is to get guys more healthy, and there's many different tactics to do it, but it ain't easy. Dudes are not easy to get into, and I know that because I'm a dude myself.0:20:46.0 S1: And how do you motivate you though, because you can say something and I want a reaction right away. Like, “Well, you should go do this”. And then two days later, I'd be like, “Oh, Did you make that appointment?” “Oh no, I didn't”, and then it will be like two months and this appointment is still not made, so how do you motivate a male to see a urologist or see doctor just in general.0:21:16.6 S2: Well, there’s, there’s many different ways, tell them he's not gonna have any dessert until he goes and sees the physician, but I think what it comes down to guys is, listen, men really don't have as many opportunities as women do to engage healthcare. So birth control is more prominent in women. When it comes to birthing years, women have to engage healthcare professionals whereas dudes, until they're having trouble peeing or their erections go down, or they're having chest pain that you really don't see a purpose, but what men need to realize is at about the age of 20, you should start going and seeing a primary care doctor. That's when you kinda get the manual for your health. Once you get that manual, everything is kind of pre-determined for you based on science and research, so whether it's a certain set of labs every five years, visits every two years or something every single year, it's all kind of catered to you based on how much you weigh, your past medical history, your parents history, your family history, so the primary care doctor is pretty good about getting that. What happens is when you go in and see your primary care doctor for the first time at 50 or 60, it's very overwhelming, 'cause you've had 50 years of life that they have to dive into, why not just form a relationship and kind of get how the healthcare systems work early and then once you got that manual, you just follow it, that's all you gotta do. It's kinda like the car, like, “Hey, I gotta change my oil here, the light goes on here, then I gotta go do this”.0:22:47.2 S2: We through Orlando Health when we did, we have this campaign called the Drive for Men's Health, where we drive across the country every summer and we use really cool tactics to get guys talking, we actually did a survey one of those years, and we asked the question, as men, we found, remember their make and model of their first car more than when their last doctors visit was, so they know everything about their cars, but very little about their healthcare. So it's just getting them to realize, “Yo, this is a priority”, how you do that is the billion dollar question, which hopefully, we'll get someone like Elon Musk or Tim Cook to support me in my endeavors and help us figure all this stuff out much more quicker, so…0:23:33.8 S1: I think from the comfortability, this might be a really bad example, but when my kids were learning their own anatomy, there were friends that would, “Well, we don't say vagina, we say who-who or kitty cat”. I'm like, “It's a vagina. It’s a penis. It's not your dingaling”. And they would giggle at first, and same with fifth grade, we are talking about anatomy and after you hear it a few times, you're more comfortable with it, and what resonated for me when you said women are more comfortable with the healthcare setting, especially if we've had children, then we've had to go in even just for that first child, those first visits are very uncomfortable, or when you get your first annual gyno exam. Uncomfortable, but then you're familiar. You know what it takes. And to me, when I hear erectile dysfunction, I'm thinking, “Well, how would, it's embarrassing”. And then how would you get over the hurdle of making that call of like, “Oh, I have, I might have a problem here”, and that's where the Romans and the Hims have made it where the barrier to entry is so low, but I'm curious of what your opinion is on that, because it might not just be erectile dysfunction, there might be some...0:25:05.0 S1: There could be something that's causing that erectile dysfunction, and it's important to get into your uncomfortable zone and actually go in and see a physician if something is happening.0:25:16.2 S2: Yes, so kudos to Hims and get Roman, all these companies, they really did open up access to kind of taboo medications and topics and treatments for the mass audiences, so definitely kudos, kudos to them. But at the same time, these are for-profit entities, so you go online, you fill out a questionnaire, and if you really know what you want, you can kind of fill it out in a certain way, then you quickly get an evaluation and then you get your drugs and usually in these things, it's more response, I'd say more of a subscription model, so you gotta get three months supply, where a Cialis is gonna cost you four bucks a pill, whereas you can go to your local grocery store using GoodRx. Yay, GoodRx, sponsor us! GoodRx is gonna be about a buck a pill. The biggest thing is, I think these things are great, but I see so many patients that go see these online things, get what they need, but then you're right, they're only gonna have to work up. If you're a guy in your 40s, and the only thing or only problem you have is erectile dysfunction, I'm gonna go send you to see your cardiologist to make sure your heart's okay.0:26:24.7 S2: Early onset erectile dysfunction is a huge warning sign for cardiac disease and heart attacks in the future. I send several guys a year to the cardiologist and you'd be surprised what they find and most they don't find anything, but hey, it gives us a peace of mind. At the same time, dudes will be started on, let's say, testosterone at super high doses, and they're in their 20s and now they're having infertility, these are all things that are on there when you sign your life away on all those pages. But there's so much more to it, and yes, it's easy to do that, and it's hard to get in with someone like me, it may be a several month wait, so it sucks, and I don't know how to fill that gap, but it's possible because we have virtual visits, and you can go see a virtual primary care doctor within a healthcare organization that has consultants that can kind of help out. I think it's kind of like when it comes to your body, you can pick any car you want, I'm not gonna name any brands, but you can get the top of the line sports car to take care of you and drive you around, or you can just go for the golf cart.0:27:34.1 S2: And I think when we take these easy ways out, like the golf cart may be great, but it's not gonna get you to your final destination, so I think this is one where even if it sucks and you're gonna suck it up, go and engage in a system that you're comfortable with number one. And there's lots of ways to make it comfortable for you, we'll go into that either now or in a different way. Go into the best first, where you're gonna have tons of resources open to you and to get evaluated.0:28:00.6 S1: Go into the best first, did you say?0:28:03 S2: Yeah, I would say go and if you have to wait a little bit to see a primary care doctor that’s legit, just wait.0:28:09.6 S2: And get in there, don't just try to take the golf cart mentality where you just go online and quickly get whatever you need based on symptoms. Don't focus on the symptom, focus on you and your entire body. I think that's essential. So it's worth the wait because you only get one body.0:28:25.5 S1: I just had this conversation with my son, so I have two boys, 18 and 16, and I'm not sure if you've heard this from guys that age, but they really think that steroids isn't a big deal, and they wanna get big and have big muscles and be studly for when they get older, right now they do. And I say there are repercussions in doing that, and I'm wondering if you can elaborate on that.0:28:58.6 S2: I've been fortunate where I haven't had to deal with getting kids off of this stuff, I have heard stories of people being on them and with their kid, and some of the stories are pretty sad, it's kinda like you've got this peer pressure to be the best sports athlete, and then you want to appease your coach, and you want that cheerleader to look at you. I think as a kid, if you're taking steroids, that's one of the stupidest things you can do. I'd have no other way to describe it. Is it a defect on the part of you as a parent? No, 'cause sometimes you don't even know what's going on, but I think this is where it's essential, as we go off, just a quick tangent, you gotta have open communication with your kids day one. So as you mentioned like you, I'm just gonna use the words that are there and make sure that their biggest confidant is not some girl or we have to be equal here or a guy that they have a crush on, that it's always you. Steroids, yes, you can get those gains, but those are not everlasting gains. Once you stop, they're gone. But once you stop, you may have caused yourself infertility, you may have increased your risk of heart attacks and blood clots in the future.0:30:09.4 S2: Dudes that take steroids without prescriptions and try to get big, they're taking a lot of stuff, and what's really funny is when I tell guys this they just start laughing, and I'm gonna try not to laugh. When you take steroids or exogenous testosterone like yeah, your muscles may get big and your balls are gonna shrink.0:30:28.4 S1: It’s true, it really happens.0:30:30.5 S2: You’re gonna have small balls. Yeah, so you may have guns, that's where you can say the beach is that way and you can move your like man boobs left and right, so do you wanna be known as the guy with the small balls? It’s true, and that's because when you take all this stuff, exogenously, your testicle thinks, “Woah, they don't need me, there's no use for me”, 'cause the testicle is where most of your testosterone is made. That’s also where your sperm is made. So if you're taking exogenous stuff, then your testicle’s gonna be like, “Alright, I don't gotta work” and it's gonna kinda shrivel up.0:31:01.1 S1: They get lazy.0:31:02.3 S2: They get lazy, shrivel up and say, “Buh-bye”, the testicle actually in most cases, stops producing sperm. You should not get into the habit of this now. What if you're a parent? How are you gonna know? There are kind of ways, I'm not an expert at this, but there are ways, 'cause when people are on these things, they may have mood changes, they may be super irritable, you may be like, “Yo dude, you never had acne in your life, and now you have crazy acne,” well, acne. You may notice that they're a little bit more swollen, they have fluid retention. So there's lots of different things that you can kind of look at, but I hope kids aren't doing this and if they are, then try to stop it 'cause it can be very dangerous for them now and in the future.0:31:46.4 S1: I completely agree. I can't wait until Will Post listens to this and he hears you say that.0:31:54.2 S2: Who's that?0:31:54.6 S1: That's my son. 0:31:57 S2: How old is he? 0:31:58 S1: He's 18.0:32:00.2 S2: 18, what does he wanna do with his life?0:32:02.6 S1: He's gonna be a entrepreneur, finance major, entrepreneurship.0:32:08.2 S2: You've determined that for him?0:32:09.4 S1: No, that's what he wants to do. We just went to visit schools. I actually want him to be like finance, econ, I’m like don't be an entrepreneur. That's crazy talk. But he wants to, so we’ll see.0:32:25.6 S2: He has to follow in your footsteps. No, I think that's good. I think you're letting him kind of flourish, like I know, we have one daughter that wants to be a lawyer, one daughter that wants to be a doctor like me, and then we got one daughter that wants to be an artist. And so when she first said that to us, me and my wife were like... But we didn't how to engage that conversation because we're thinking like, “Okay, most of the artists we know, financially, everything else may be struggling”, but then my wife looked at, well, there’s lots of artists that are thriving, they're doing better than us, so we kind of now encourage it, and let them do whatever they want, but it's hard I think being a parent. So I think if he wants to be an entrepreneur let him be an entrepreneur. I never thought I was gonna be a penis doctor.0:33:10.9 S1: When you were 18, you weren’t like, “This is what I'm going to, this is what I’m going to pursue. Urology!”0:33:20.0 S2: I didn't even know what urology was until med school, I didn't even know it was a specialty. I personally knew what urology was, but I didn't know what urology was. No, I didn't even know the specialty existed, 'cause every, I’m of Indian origin, I was born in New Jersey. Patients think I'm not from America, but I am from America, I was born in New Jersey. New Jersey is a state in the United States of America. I know New Yorkers kinda don't believe in that, but when I was, most of my family was either cardiologists, like heart doctors or primary care doctors, so that's all I knew. Throughout med school, you do these rotations, and I fell in love with it, and now I made a career out of it. I just wish my mom could really explain to people what I do, but it's okay. I'm a kidney doctor, I'm like, “Mom, I'm a surgeon”.0:34:04.8 S1: Right, you're in the OR, how many days a week?0:34:09.3 S2: About two days a week, and I'm in the clinic about two and a half days a week.0:34:14.0 S1: We hope you enjoyed the first half of Patty’s conversation with Dr. B. Make sure to catch the second half on the next episode. Thank you so much for tuning in to today's episode. We hope you got a lot out of it. If you haven't already, be sure to subscribe to our podcast so you can stay up-to-date with our latest episodes. Also, you can find us on social media by searching, Checkable Health. We look forward to seeing you again soon.
34:54 07/14/2022
EP18 Part 3: Things That Might Surprise You About Your Pelvic Floor Health
Shownotes:Dr. Angela Turnow helps women with pelvic floor and core issues feel strong and supportive for active motherhood. Inspired by her own experience with prolapse and leakage after the birth of her first baby, she turned her pain points into an opportunity to help herself and other women find freedom and relief. Through her free support group, Bladder Leak solutions for Active Moms, she is giving mom’s community, connection and confidence so they can heal naturally and live an active life.On part 3 of our series with Dr. Angela Turnow we cover topics that we should consider that may slip through the cracks, such as the hidden cost of bladder leakage, and how to save on them. Also, we dive into the mind-body connection and how it can be used as a tool to help you find relief. Finally, we discuss how active women can find relief to continue to do the things they love to do.Key TakeawaysHidden costs of bladder leakageHow to avoid quick fixes or bandages to get to the root of the problemHow to tune into our bodies and listen to what they’re telling usHow we can be aware and prevent normalizing bladder leakage How we can use the fundamentals of movement to healFor more resources, check out our website.Connect with Dr. Angela’s free online community.Learn more about Dr. Angela on her website.Transcript:0:00:00 S1: Today on part 3 of our series with Dr. Angela Turnow, we share on topics that we should consider that may slip through the clips, such as the hidden cost of bladder leakage, and how to save on them. Also, we dive into the mind-body connection and how it can be used as a tool to help you find relief. Finally, we discuss how active women can find relief to continue to do the things they love to do.0:00:31 S2: Welcome to the Wellness Essentials Podcast, where we invite you to join the conversation and get inspired to be in the driver’s seat of your health and well-being. On this podcast, you'll get an all-access pass inside the minds of MDs, experts and thought leaders in the industry. No topic is off-limits, and we're asking the questions to get you the answers across the gamut of topics when it comes to optimizing your health. This is the WE Podcast.0:01:09 S1: Thank you guys for tuning into part three of this incredible series where we're doing a deep dive into bladder leakage, the pelvic floor health and everything that comes along with that with our incredible guest, Angela. And last week, we talked a lot about what is the reality of the pelvic floor and the myth of leakage as being our reality, and knowing that this really isn't our reality, so, Angela, do you wanna kind of recap what we talked about last week?0:01:42 S2: Yeah, absolutely. So a lot of women, moms, think that bladder leakage is normal, that it's just part of motherhood or getting older, something they have to live with, and in my clinic, I do sometimes work in a clinic still, but my online business is really where I thrive with the bladder leak solution, but the beauty of that is that I've been able to research with people in clinic and what I find a lot is if I ask if everything is normal, the answer is yes. And then when I ask more about that and I'm like, “Okay, well, what is normal? What do you think is normal? Do you leak when you sneeze, cost, laugh, run, jump…” and the answer is typically always, yes, obviously. Yeah, it's just normal. Okay, well, that's not normal. So, if that's something that you want to fix, then we can talk about that.0:02:38 S1: Yeah, that was such an insightful episode, and if you guys haven't tuned into part two or even part one, definitely check those out 'cause they kind of are leading up to this third part, this conclusion here, final episode, where we're gonna be diving into things that may slip through the cracks that we don't know about the pelvic floor health and bladder leakage. So, let's do high level, what are some of these things that we aren't maybe recognizing with that.0:03:09 S2: So, I think part of this too is looking at how you're approaching fixing it, just,  I think we kinda talked about this in part one and part two, but I'm just gonna do a high level overview of that, which is kegels typically won't fix it, there's other things like, I've seen a pelvic floor throne, I don't know if that's the right word for it, but basically it's like this fancy chair that you can go and sit on.  I think it costs something like 200 or 300 dollars per session. You sit on it, it stimulates your pelvic floor and somehow that's supposed to fix it, and you're not having your issues when you're sitting, you're probably not having your issues when you're laying on your back doing kegels, it's like when you're up and moving and jumping and moving too quick. I hear that a lot, “if I move too quick, I’ll leak”, and so it's looking at the dynamic-ness of your body, and it's not just one muscle at play, it's how all of them work together, and so that's why kegels typically won't work, that's why bladder sling surgery typically won't work, it'll work for a short time, but unless you get therapy after that, unless you get really specific direction on how to prevent it from coming back, it probably will because it's more or less just a bandaid, so that kind of holds things up and in fact, bladder sling surgery has a 58% fail rate.0:04:30 S2: So, what you really need to do is get somebody specialized in pre or postpartum or the pelvic floor, and so that they can really direct you on what you need to fix it because that’s just it, you can't just put a band-aid on it. If your ceiling were leaking, you wouldn't just put tape over top of it, you need to get in there, figure out why you're leaking, why you're sealing this dripping in the first place, and that's how you're gonna fix bladder leakage and as far as, what are the things that are overlooked? Okay, well, your pelvic floor, it's inside of your pelvis, right? These are the muscles that you sit on, and they are every bit as important as your abdominal muscles. They're every bit as important as your hip muscles, your butt muscles on the outside, and so those things are not working together, then there are going to be big issues and we can talk about that because I think a lot of people do overlook that. So, one in three women report pelvic floor symptoms as a major barrier to exercise. That means that those women typically aren't working out, they're not being active.0:05:42 S2: And then if you think about all of the subsequent issues with that or all the subsequent things that can happen because of not living an active lifestyle, increased risk of cardiovascular disease, higher blood pressure, depression, anxiety, osteoporosis. When you get older, weight gain, and so when you go to your doctor, typically, if you're overweight, what are the recommendations?0:06:06 S1: Lose weight. Be active.0:06:07 S2: Right? Diet and exercise, right? But if you go back to, well, sometimes I'll ask people, I know that I need to lose weight, I know that I used to be active, and I kinda ask them, I'm like, “Well, why did you stop? Why did you stop being active?” And some of them, they're like, “Well, I was leaking”. And some people don't put that together because it's been so long, but if you're uncomfortable when you're working out, like why would you want to?  Like why would you want, if you're uncomfortable doing that. So looking at bladder leakage as just a barrier to exercise and then why do we need exercise? Well, we need exercise so that we are healthy in every aspect of our life, every aspect of our life you know? Not working out increases your risk of stroke. You have sleep problems if you're not active, brain fog, fatigue, you can have more pain, right? And that's not just from not working out, but also because your muscles are not working well together, I talked about, people know that they should have strong abs or do ab workouts to have a strong core.0:07:16 S2: Well, your pelvic floor, we talked about this in episode one, that's the face of your core. And so if you're not considering your pelvic floor when you're doing ab workouts, they might not be effective for you, and in fact, they might be making your abdominal separation, your belly actually get bigger because you're not managing your pressure well. And that is exactly what I work with my clients on is making sure that they're doing, I'm a big fan of working smarter, not harder, like it shouldn’t, you shouldn't have to work out for hours to get results. So, if you're not using your body effectively, again, if we're talking about leaking, but really it's like if you're not working out, your muscles aren't working well together, the hips, the butt muscle, the abs, the pelvic floor, you're gonna have things like back pain and hip pain, and then they go to this doctor and that doctor and this specialist for your back or hip pain, which may or may not get better, and then maybe you try physical therapy, but it didn't work, but maybe it didn't work because you didn't actually think about the core, the root problem, which could be the pelvic floor.0:08:19 S1: This is so true, and it kind of becomes like a cyclical, like it becomes one thing affects the other, and then it goes back and forth, and then other things come into play and reality, it all started from that fear of leakage during physical activity or moving your body, your core, your muscles, all parts of your core, including your pelvic floor muscles become weaker, and then the problem persists and instead of working on, okay, how do we make those muscles specifically stronger or work together better, then, yeah, that's where the aha moment is that is, like that is something that I wouldn’t associate, it's like I'm doing my kegels, I'm doing my abs, I'm doing what I think is right, but I'm missing something and is that whole base of that pelvic floor for sure.0:09:07 S2: Yeah, and then as you get weaker, because you're not being active as you get weaker, which as you get older, you do lose muscle mass anyways, even despite your best efforts, and so if you're not being active, then you're getting weaker, things are getting harder to do, so you're having to do things like hold your breath, bear down, strain, which increases your risk of an abdominal hernia, increases your risk of a disc herniation or back, a back injury and increases your risk of pelvic organ prolapse, which is very, very uncomfortable, and I do help clients with it, but at some point it's like, you don't want prolapse. I can help people with it, but it's definitely something if you can, you want to avoid, and so you want to be strong in the right way, making sure that you're using your body efficiently, and even if you are, so maybe you're in this boat, maybe you're like, “Well, I'm leaking a little bit, but I'm continuing to work out, I'm just gonna push forward, I'm gonna move on despite the fact that I am leaking and I'll just wear pads”. Well, your body is telling you there is a breakdown. So that will only get worse and you're opening yourself up to injury, because basically the leaking is just telling you that things are not coordinated together, which makes other parts of you work harder.0:10:33 S2: So now maybe you’re gonna have knee issues or IT band syndrome or sciatica or discomfort when you're sitting, or pelvic heaviness or back pain, so you can't just bulldoze yourself forward thinking, I'm just gonna continue to work out and just wear pads because you really still need to figure out why it's happening and it might, it's really very simple, get your body to work efficiently and then you can do whatever exercises you want, it's not about this one exercise is gonna fix you, it's looking at how you're doing the exercise.0:11:07 S1: Yeah, it's like kinda getting back to the basics, like the fundamentals of the movement that we want to be producing in our bodies with each exercise, and this is really intriguing too, 'cause I've taken some different yoga practices that talk on this deeper level about how are we moving our bodies and how is that relating to what are we feeling in our bodies and our bodies talk to us and what's been kind of ingrained in us over the years is to throw a bandaid on it, whether it be a pad or something, or a pill or whatever, we're kinda told, just throw something over it and keep going, especially as moms we’re like, we need to just be able to keep our kids alive, and in turn, we kind of let ourselves down, let ourselves go in a way and let things go for so long without addressing them.0:11:58 S2: Well how powerful is it if you take care of yourself? And it does not need to take more time because the strategies that I teach my clients are very, very simple to fit into your day. It's like, “Okay, you're gonna empty the dishwasher. Let's talk about how you can make that work for you. You’re gonna stand cooking in the kitchen, let's talk about how we can make that work for you.” So you are rehabbing your body with these day-to-day things, you're gonna lift your child and put your child in the car seat, that's kind of like doing a kettlebell swing. So, let's make that work for you and teach you the strategy so that you know how to work the most efficient way, and you can be strong so that you can continue doing the things that you love, and when your children see you being active and taking care of yourself, the ripple effect of that for your kids and for, if you're married, for your marriage. The other thing that comes with bladder leakage is if you are not feeling confident in yourself, that is going to exude in other areas of your life, for better or worse, if you're not confident in yourself, you're gonna have...0:13:15 S2: Maybe you're having poor stress management strategies because you maybe have lost a piece of yourself or you don't feel like yourself anymore, and then if you're not sleeping, there's the brain fog and the fatigue, and how strong are you gonna be able to show up for your family when you're feeling that way.0:13:33 S1: You said it so well, it's not just about the one problem, it's the whole, the holistic approach, like how is this affecting our bodies as a whole, again, sleep’s affected, workout is affected. Whereas harboring fear because of it, in a lot of ways, and that's another thing. It kind of brings me into my next question. We talk about this on a holistic level, can you go into how can active women, how do they find relief, how can they give back to those activities through what you're teaching? You’re gonna be teaching the fundamentals, teaching us how to get back to ourselves again.0:14:13 S2: That's a difficult question because it is so unique to the person in front of me. So for example, I could have, and I have done this many, many times. I have one exercise, I have lots of exercises, but one particular exercise, I might give it to you for this specific thing that we're focusing on, and then I give the same exercise to somebody else and we're focusing on a different aspect of it, so I really tailor the exercise and the need for what you need, because that's where the power comes in, and that's where it can be very simple to fix is if you are getting that specific direction, but if you're just following a generic program or you're just looking at videos on YouTube or going to a work-out class that's kind of intended for people that are at their highest level functioning correctly, then that may or may not work for you. It's kind of like after somebody has an ACL surgery, maybe they wait six weeks, and then with the surgeon, just tell them, “Okay, go back running”.0:15:20 S1: No. A lot more to it.0:15:22 S2: There’s so much more to it, right? And if that person did not get direction, specific direction on what they need, if they just ease back into running and they're like, okay, I'll run one mile, two miles, three miles, that surgery might fail, or they might have other things like maybe their other knee will hurt or their hip or their foot or whatever right, plantar fasciitis, just different things would probably pop up, and so it might not happen right away. Initially, it might be more or less fine, but later, there’s probably gonna be issues, and that really is no different for moms because having a baby, any way you get that baby out, it's a major deal for your body and looking at pregnancy, all of the changes that happened to make room for that baby, and so every person, every birth story is different, and so it's looking at what you need, and again, you wait that six weeks and your doctor is probably like, “Okay, you're good, green light, go exercise, listen to your body”, but if you don't know what to listen for, then that can make that tricky, and if you don't get specific direction on how you should be rehabbing, then that can also be tricky.0:16:41 S1: That's such a good point. It's like earlier I had mentioned, tuning into our bodies, but we also, understanding the language our bodies are telling us, that's where people like you come in who can help us find those answers, 'cause a lot of times on our journeys, it's like we get this information bit by bit like, “Okay, my body's telling me this, now I understand that”, but if we haven't tune into our bodies before and now we just are having this leakage, it's like, “Okay, I don't know what's going on. Next step would be, see my primary care, and then they tell me, this is just part of life”. So this is a really great nugget of advice for ladies listening, you guys this is like liquid gold. I'm learning so much from this podcast too. Actually, brings me into my next topic is we talk about the things that we could end up going down a rabbit hole and spending a lot of money unnecessarily, whether it be surgeries or even just pads, products. Can you talk about some of the hidden costs that we're getting into with this?0:17:46 S1: Yes, absolutely.0:17:47 S2: So, if you don't know what to look for, you might be putting too much emphasis on something that doesn't matter. So I've seen this with some current graduating clients, actually, it's exciting. All my clients have awesome success, but she was trying to fix it herself and doing these pelvic floor rehab type courses or programs, but putting too much emphasis on things that she didn't need to, and so then it would kind of almost slow her down because if she didn't get that one thing, then she didn't wanna move forward or she kind of felt paralyzed because she, she couldn't master this one movement, and so looking at it at a different way, I was able to really help her get over that hurdle, and now she's back running, right, she's back running and she's living her best life. So looking at the hidden costs, it's like you can spend all this money on programs, on products, so on average, women spend 1,400 dollars a year on pads. That's a lot of money. In one year, yeah.0:18:54 S1: I could think of so many other things I wanna spend that money on. 0:18:58 S2: Right. Yeah, exactly. And then you look at, I talked about low confidence, then maybe you’re not sleeping great 'cause you're not as active, so now you have more things like brain fog, fatigue, so what things would you maybe spend your money on with brain fog and fatigue? Caffeine, things to boost your energy, medications, or maybe because you don't feel good in your body, your body just feels sluggish, or you just feel tight and achy and really when your body, when your muscles are not working right, you're probably gonna feel tight, like your hips are gonna feel tight, you have more back pain, and so then maybe you go to the chiropractor or the massage therapist, and so you're spending money on that, and there is a difference between I need to go to the chiropractor because I cannot live without that versus because it feels good, right? And if you're going because it feels good once a month or whatever, like, okay, but I never want people to feel like they have to go because you literally can't function without that. Does that make sense?0:20:08 S1: 100%. Yeah, it kind of again becomes a band-aid in a way. I had interviewed someone in the past too, that talked about the very same thing, their PT, and they had mentioned, I don't want you to have to come see me a whole bunch, I want you to come see me get what you need and then move on with your life, like graduating, like you said, you're graduating your clients rather than, “Okay, I'm gonna have to go see you”. Not that I don't wanna come see you, but I would have to go and invest for the rest of my life, but no you're giving people the tools to use in their life now and heal.0:20:41 S2: Exactly, and it's very specific to how you want to live your lifestyle, right. I just talked about previously using day-to-day tasks for your rehab, but then if you wanna get back running, okay, let's talk about that. Let's talk about how we can get you there. What specific steps do you need, and if things come up in the future, 'cause I'm not, things come up, like maybe you have a little set back, but let's teach you how to move through that faster so that you don't need me in the future, so that you know how to rehab yourself, you know the things to preface and some of the things that you can do, and that's the thing that I teach people, is how to manage your own aches and pains, not that you're going to have them, but you might and when those might come up, we talk about when those might come up and how to move through that faster, and so some of the other things that you might spend money on too is like if you have back pain, you might think, “I need new shoes”, or “I need a new bed” or all these different things that people kind of latch on to is like, I need this thing...0:21:48 S2: This is the one thing. This is the thing that will help me, right? And it's like if you don't take care of your body and you can't just, it's not just about exercising, it's about moving in a way that is safe and effective, and so that your muscles are working the way that they were intended, so that you don't have issues later.0:22:07 S1: Oh, that's incredible. I think that, again, it's like coming back to that simplified approach, like using our own bodies to our advantage, teaching our bodies how to work, how to move and efficiently heal themselves in a way, and I think that's really huge, and I kinda wanna dive into kind of the pièce de résistance, I totally butchered that, but you know what I mean. Kind of like the cherry on the top of what you do, which is something that I love this topic. The mind-body connection, and we've touched on it throughout this three-part series, and I really wanna share how your program is different because of the integration of this holistic mind-body approach.0:22:47 S2: I love this saying. One of my coaches has really ingrained this in me, but take care of your body and your brain will thank you. Take care of your brain and your body will thank you. So it's how the two work together, and so what I want you to do right now, I just wanna use, I wanna do this little, this little experiment. I want you to take a big breath. Anybody listening, take a really big breath right now. Big breath. Take a big breath. So if when you took your big breath, it went up into your chest and shoulders, if that's how you took your big breath, then that is going to put you into that sympathetic nervous system. That's your fight or flight. That's going to release cortisol, that's going to, if a tiger is chasing you, that is a good thing because it's gonna ramp you up, but in day-to-day life, there are no tigers, but our bodies do not know that, so if you get stressed answering emails or the kids are pulling at you or you’re home from work and you're trying to cook dinner, get laundry, get the snacks or the TV, or like take…0:23:58 S2: Whatever the umpteen things you’re trying to do at one time, if you are in that heightened state, it's going to impact your body, it's going to create more tension throughout your muscles and throughout your pelvic floor because your pelvic floor is your guard dog, and there was a study done that when women walked down dark alleys, it's those negative emotions, the anxiety, the worry, maybe not overwhelmed, but those negative emotions, in this study, women's pelvic floors were more tense.0:24:28 S1: That makes sense. It's like almost like you're protecting yourself, you're tensing, I noticed too, I lift up, I stress and then that just channels that stress.0:24:40 S2: And if you're a jaw clencher, you're typically a pelvic floor clencher because it's the two ends of the system, and so learning how to regulate your nervous system, that's really what we're talking about here, learning how to regulate your nervous system and calm down so that you can live in more of an equilibrium state and your body can work more efficiently. Another example of this is if a car is gonna hit you, this is kind of an extreme, but if a car is gonna hit you, you gasp up, right? That is a response that is ingrained in you, that is ramping you up for a fight or flight, a get ready kind of a thing. But if you can recognize that and then use that, not in that particular situation but life, you can use your breathing as a backdoor into your mental health and into helping your body, but it's not just about, I have clients that'll say, “Yeah, I do breath work, I know what you're talking about”, and oftentimes, they don't. They don't know how I'm explaining it. Okay, and so the way that I use breath work is with exercise and very...0:25:51 S2: I'm looking at the mechanics of how you're breathing, and so for example, if you're thinking of breath work as I breathe in for three and I exhale for this count or like a counted type of a breathing, that's kind of like a running program where you run for three miles, and then on this day, you run for four miles type of a thing, but what I'm talking about is the mechanics of how you're breathing, kind of like the mechanics of how you're running. And so again, your pelvic floor is the base of your core, and on episode one, I talked about how your core, I think I mentioned this anyways, that your core is like a balloon, and the bottom of your core, the bottom of your balloon is your pelvic floor, the top is your respiratory diaphragm, and the surrounding sides are your deep abdominal muscles, and so if your balloon is contorted because of tightnesses or muscle weakness or positioning, and that comes from pregnancy, and that comes from not rehabbing postpartum in the right way, you literally can't breathe the correct way, and it is a good design that you can breathe lots of ways. That is a really good design because we need to breathe to live, but if you are not positioning yourself, when I say breathe into your pelvis, if you're not doing that, then you're really setting yourself up for issues later, and it's not belly breathing..0:27:20 S2: What I'm talking about is not belly breathing, it's breathing with the entire diaphragm, breathing with your pelvic floor. In a way that most people, when they are doing this, they'll say, “Wow, my abs hurt, my abs are working”, and I'm like, “Well, yeah, when you do it the right way”.0:27:37 S1: I'm just so intrigued with this, I'm so fascinated by this because it's again, something that is simple yet un-talked about, and this is another reason ladies like this is something to, isn't this simplicity? Honestly, what we want more of in life is the simple approaches, not over-complicating things? Let's take a look at these simple body ways and just tweaking them to work more efficiently.0:28:07 S2: Yeah, looking at are you breathing through your nose or your mouth? Just such simple things. 0:28:13 S1: It is so true, 'cause I just think about in times in my life, 'cause I know you and I talked previously before recording, and I talked about a little bit of where I'm finding these tensions and now I've been kind of focusing on when I'm working out, how am I breathing, or how am I breathing when I'm sitting in my computer? Which is honestly, I think where my struggle is more personally, but that's just even being aware of that and seeing, am I tensing up? Am I doing shallow breath? Why do I feel anxiety all of a sudden, could I be coming into a parasympathetic state just because of how I'm breathing, and how I'm functioning during certain things that we do in the day that seem kind of autopilot, but really tuning into those moments. That's really smart. I've learned a ton just from you sharing that with me. 0:29:05 S2: Yeah. And it's looking at positioning and how you're able to, again, make sure that you're using, coordinating your muscles and that efficiency. So, using your breathing is a huge piece of it, but then also knowing, are you moving through your hips, are you moving through your pelvis, are you moving through your spine, what's your foot pressure? So I'm looking at all of these different things, and here's another little fun test I'm gonna have you guys do, just because I use foot pressure a ton with my clients and it's very, very effective. I'm not gonna go into the foot pressure thing because that's gonna be for people that wanna work with me, but what I’m gonna have you do right now, put your hands out in front of you. Okay, and so you're kinda clasping your hands, and what I want you to do is push through your thumbs, so you're gonna kind of have your arms out in front of you and push more through your thumbs, so your thumbs are on the same side, you're gonna push them together, and I want you to feel what muscles you feel at your shoulders. You maybe feel...0:30:14 S2: Maybe your chest. Feel your chest working? In a part of your chest? Yeah. Okay, now I want you to shake it out, shake it out. Arms down, open up your arms. Okay, shake it out a little bit. All right, now you're gonna put your arms back exactly where they were, and this time you’re gonna push more through your pinkies, push more through the outside of your hands, through your pinkies for a few seconds. And now, what do you feel? More of the back side of your shoulders? 0:30:38 S1: Feeling it right here. 0:30:40 S2: Exactly, yep, yep. So your hands are kind of like your feet, when you change the different pressure on your feet, it changes the muscles you use at your hips, and so I will often look at people's feet when they're doing squats, and it will give me a lot of insight into what muscles you are using at your hips. Do your toes come up, do you roll to the outside, do your feet collapse in, do you, any of those different things. And so, I'm not saying it's easy, but this is very insightful information, because then when you're out, so since this weekend, we have a lake lot, and we were clearing, I was like, I don't know Paul Bunyan, what's his wife's name? I don't know, Paul Bunyan’s wife. I was like, pulling these trees, down trees out from the woods, our neighbors came over, they were like, “Man, she is strong”. I'm like, “Yeah, I'm just pulling this big tree out”, but when I was doing that one, 'cause I did it for hours, like we did this for hours, and my left eye...0:31:46 S2: Was starting to bug me, but then I just got curious and I did a little bit of different foot pressure and it went away.0:31:54 S1: Wow. Yeah, you shifted. Which muscles were engaged?0:31:58 S2: Exactly, and that is what I teach my clients. So versus being hung up for the next couple of days feeling stiff and sore and like, “Oh, I have to get to the chiropractor”, which I don't go to a chiropractor, but if that is your mentality, then instead, why don't you empower yourself and learn more about your body and the ripple effect of that. If you understand your body better, how powerful is that gonna be for your daughter, if you have a daughter or you're just your children, right, because now you know how your body works and you know men also have a pelvic floor, it's just, we're just talking about women mostly because women have babies and theirs is definitely affected, but you don't have to have had a baby to have issues.0:32:41 S1: That's another good point that we all have, we all have those four parts of the abdominal system and those kind of core muscles, so the men have it too. That's really a good point. This is so insightful and I completely kind of gather where you're coming from too, just from being athletic and understanding sometimes if I'm running, how to engage other muscles to get through points of soreness or get through those, break those barrier points when you're on that mile, the coming up on the next mile, so it's similar thinking, but this is more, again, honing into the very specific, to help with a very specific case and very specific type of muscles, so I love this, I think this is gonna be such a great wake-up call for, I hope this has been a great wake-up call for everyone listening that is just even just tuning in, even if you're not having any leakage right now, like tuning in this knowledge is now yours, and if that ever comes about, you know where to turn to to take those next steps before it starts to affect your quality of life and so that's really huge.0:33:55 S1: Did you have anything else that you wanted to share with our audience before we close out this episode? This has been such a joy.0:34:02 S2: So if you are in that boat and you want to fix bladder leakage, you wanna stop peeing your pants, even if it's a little dribble and it's like you wanna get, you don't want that to be your future, then and you wanna be able to run and jump on the trampoline without needing to change your clothes, I can help you. We put together your personalized game plan, figure out where you're at, so that you can get specific direction in a way that will give you very efficient and dramatic results, and so all you have to do, you just book a call with me, we'll go over what's working, what's not working and what things you've tried, you can go to S1: I love it, thank you so much for this incredible three part series. You guys, I have been loving you, Angela, thank you so much for this, and we will definitely get our listeners linked up and thank you so much again. I know I said it, said it, said it, because it's just something I feel like we, it's simple, it's approachable, it's effective, and that is what we need more of in today's day and age, when we're busy with our kids, we're busy running around to just have simple solutions. So again, thank you.0:35:17 S2: Take care, guys. Thank you so much.0:35:27 S2: Thank you so much for tuning in to today's episode. We hope you got a lot out of it. If you haven't already, be sure to subscribe to our podcast so you can stay up-to-date with our latest episodes. Also, you can find us on social media by searching, Checkable Health. We look forward to seeing you again soon.
35:58 06/30/2022
EP17 Part 2: Debunking myths and uncovering the truth about your pelvic floor health with Dr. Angela Turnow
Shownotes:Welcome to part 2 with Dr. Angela Turnow who specializes in helping active moms stop bladder leakage so they can run, jump, stay active and stay dry using all natural methods. On this episode we debunk common myths you may have heard when it comes to bladder leakage and pelvic floor health. Key Takeaways:Understand what the pelvic floor is and how it functionsUnderstanding the relationship between the pelvic floor, abdominal muscles and the diaphragm and how they work togetherLooking at bladder leakage as a symptomUnderstanding that leakage does not equate to having a weak pelvic floorLearn about resources and where to learn moreWhy bladder leakage is not normal, and how we can address itUnderstand that you don’t have to live with bladder leakage as part of your lifeLearn more here: Dr. Angela's free Facebook group for bladder leak solutions here: our Checkable Health Community: Full episode transcript available at S1: Dr. Angela Turnow specializes in helping active moms stop bladder leakage so they can run, jump, stay active and stay dry using all natural methods. On this part two of a three-part series with Dr. Angela, we're gonna be debunking myths that you may have heard when it comes to bladder leakage and the pelvic floor health.0:00:25.5 S2: Welcome to the Wellness Essentials Podcast, where we invite you to join the conversation and get inspired to be in the driver’s seat of your health and well-being. On this podcast, you'll get an all-access pass inside the minds of MDs, experts and thought leaders in the industry. No topic is off-limits, and we're asking the questions to get you the answers across the gamut of topics when it comes to optimizing your health. This is the WE Podcast.0:01:03.8 S1: And we are back for part two with our guest, Angela, to talk more about the bladder, leakage, the pelvic floor health, and all of these great things. So thank you guys for tuning in. And thank you so much, Angela, for chatting with me today. 0:01:19 S2: Absolutely.0:01:20 S1: Let's get the guest a little recap of what we talked about last week, you kind of explained the pelvic floor, what it is, and the importance of it. You wanna recap a little bit about that?0:01:30 S2: Yeah. So the pelvic floor is a sling of muscles that sit inside of your pelvis, so they're the muscles you sit on. They are your pee, poop, sex, childbirth muscles. They are posture muscles, which people don't recognize typically, and also they support your pelvic organs and so bladder leakage specifically, a lot of people think that it's just the pelvic floor muscles, but it's not, it’s how all of the muscles work together, and so that is how I approach this issue when I'm working with my clients, and it's been very effective looking at it that way versus just the pelvic floor.0:02:08.2 S1: That is again, so insightful, I love that you, that was very enlightening for me, and I'm sure a lot of our listeners or moms out there, really open their eyes to what the function is and how it works with other parts of the body, so that was super cool. Let's talk about some myths and debunk some of the things that we maybe have heard that aren't true, and get to the truth of our pelvic floor health. So what are your thoughts on bladder leakage, and does it really mean you just have a weak pelvic floor?0:02:40.2 S2: No, no. So, let me ask you this. If you had knee pain or elbow pain, would that mean that you have a weak bicep or a weak leg?0:02:53 S1: No, probably not. 0:02:55: S2: No, no. So, bladder leakage is just a symptom. It's just a symptom, just like knee pain or elbow pain. They are just symptoms of something not working well. Like your body is not working efficiently, it's not working well together. And so that is where a lot of people get it wrong, is that they look at bladder leakage as it's only the pelvic floor, or it's only this one set of muscles, and no. That is not the case at all, and the other thing is, it's not just having a weak pelvic floor, because if, let's say you were to flex your biceps, so that's your arm muscle, if you were to flex your bicep or just flex your arm for three hours, one, you're probably gonna feel weak after you let that muscle go because it's been working so hard.0:03:48.5 S1: It sounds exhausting just thinking about it.0:03:51.0 S2: Right, exactly. So then when moms think or when they have bladder leakage and they just need to tense or engage their pelvic floor muscles, and you're doing that all the time, well, those muscles are, they're not gonna work well. They're gonna feel weak. And so that is often the case too when I've had clients that they went to their midwife or they went to their practitioner, and they said, “I have a weak pelvic floor”, and typically the position that you would check that in would be like on your back, just like a women's exam type of a thing, and one, I don't really find that to be a reliable test because it could be that your muscles are just so tight or they're working so hard, and so again, if you were already flexing your muscle, if you're already flexing your bicep, you can't flex it more. Does that make sense?0:04:46.0 S1: It does, it sounds like the muscles are, they're fatigued, they're tired, and the symptom sheds light on that.0:04:54 S2: And then also, if you're not connected with how to use those muscles, that's not gonna be an efficient test. Right, so if I ask you to do a handstand push-up, would that be an efficient way, if you're not used to contracting those muscles in that position, how is that a reliable test?0:05:12.7 S1: That makes sense, because I think about it as an athlete myself, it’s you have to work up to something like that, your muscles aren't prepared or trained to do that. 0:05:25 S2: They're not trained. They're not trained to do that, right. So typically, women aren't just, they're not leaking or having bladder leakage symptoms or pelvic floor issues when they're laying on their back. It's like when you're up and moving and doing things, so I'm more so, go in the realm of, what are you feeling? What are your symptoms? Let's talk about that, and let's make it very specific to your needs. So I just ask a lot of questions, and I make it very applicable to their life of really figuring out what is happening, situation by situation, which there are a lot of overlap with most people, but everybody's unique. So it's like looking at, are you having back pain? Are you having hip pain, are you having painful sex? Are you having leaking when you move too quick? Or, when are you experiencing this? Is it when you sneeze or is it like you are walking to the bathroom and it's like you're five steps away from the toilet, and that's when you leak? So just one, are you having your symptoms, is it that first step out of bed that you're like, “I can't hold it”.0:06:31.6 S2: It's like, ah! So looking at all of these scenarios and when are you having your symptoms, and it's not just that your pelvic floor is weak, but it's how the whole system is working together.0:06:43.4 S1: That makes so much sense. I think about it, say I'm someone who jump ropes and that's where I'm having my leakage, well you lay me on a table and you check everything out, it's not gonna be the same, 'cause it's not in that, it's not in the scenario of the lifestyle when that episode is happening. That makes so much sense.0:07:01.5 S2: Exactly, and then the power in that is like maybe if you lay on your back, everything checks out fine, but it's not fine because you're having issues. So sometimes people are like, “Yeah, I did traditional”, I would say I'm not a traditional pelvic floor therapist. I did that round of therapy and I graduated and it was great. I met all the criteria but I still have issues and I'm like, “Alright, well, I can help you with that”. So that's the cool part.0:07:37.0 S1: Yeah, I absolutely love that because you're getting into the nuance and you're getting into the individualized care again, and looking at the body holistically, and those are, I think where our healthcare is going, where it needs to go to get proper care because yeah, how many times do we hear people go in, they get a diagnosis or they get a clear, they're in the clear like, “Oh doctor says I'm fine”, but then you're still having the issues and then you're looked at like, you're the crazy one because you're having the issues when the reality is, it wasn't treated properly to begin. I don't know if I should say that.0:08:12.9 S2: Well, it's just they're not trained, right, because they're trained in the bladder or the uterus or, I have no business in delivering a baby, it's a very small area, and it's just I wouldn't deliver a baby, but then at the same time, I'm the muscle person. So it's where are you getting your care from, where are you getting your answers from. You have to get it from the person that is like, I've spent years, hundreds and thousands of hours getting trained in this. So again, I have no business delivering a baby, and if it's a true bladder issue, like the organ itself, go to a urologist, but if it's a muscle thing, and there is value in knowing if it's not a bladder thing, and there is value in knowing it's not the uterus thing, but there's also, don't stop there. If you're not getting your answers there, it doesn't mean you've ended your, you've explored all the options.0:09:08.9 S1: That's true, like it’s about finding harmony, and it's like if you're, that's the thing I think women as we need to do, is if we aren't getting the answers we need in a place that it's just, it's not that that doctor, that person doesn't care. It's just that there's, like you said, the specialty, it's like, keep trying, keep going, and again, that's why we put these resources out there on the podcast to just share. It's like maybe this is a light bulb moment for one woman, it's like her cue, “Alright, this is what I need to try. I've tried everything else. Let's give this a shot.” And I think that's why we do this, we touch people's lives and give them the resources, so...0:09:47.1 S2: Absolutely, and to kind of stack on that a little, it's like, I like it when people have tried other things, 'cause then it's like, it gives you insight like, “Oh, I've tried this, I've tried this, I’ve tried this this”, and I often, when I'm talking to my clients and I don't work with everybody that I talk to, 'cause I wanna make sure that I can absolutely help them, and so, but a lot of the conversation too is, what have you tried, what hasn't worked? And so if you haven't tried things, sometimes it's hard to know where you're at. Does that make sense?0:10:20.7 S1: Oh, 100%. And I'm such a huge goer of trial and error because I'm a taste tester, you bring me the whole dessert tray and I'm gonna taste everything, and that's kind of like how we can look at this as keep going, keep trying. Don't give up, don't suffer, you don't have to live in your suffering. There's so many different options out there. So I kinda wanna dive into the next question 'cause we talked a little bit about leakage, we talked about different scenarios. Now, some people think it's just part of getting older and that's normal. Is it?0:10:52.7 S2: No, no. So I would say fix these things earlier because it's always better to be proactive and or fix things when they're not as big of an issue. But I have helped women in their 80s,  I'm not saying it was easy, right? But what I am saying is, any time you can fix this to an extent, right, because there's going to be a time where it is kind of too difficult and you're past the window and you might need more invasive support with that. But again, that's what we kinda dive into, we look at where are you at with things, have you tried what's available to you as far as your body to fix it, because it's not just the pelvic floor. So how are your hips, how's your core, your shoulders, your mobility, your posture, body mechanics, looking at all of that, and you can kinda think about it like with your kids, if you were to create an, you're gonna do an art project with them, and there's glitter, let's say there's glitter involved in this art project. 0:11:57 S1: Love it, gotta have some glitter. 0:11:59 S2: Yeah, there's glitter involved in this art project. It's like, are you gonna set some ground rules upfront and know that there's gonna be clean up later. But if you set ground rules up front, there's usually less clean-up later. Or are you gonna just go at it and there's gonna be a huge mess at the end that's gonna take more time, more effort, more energy to clean up, we'll say...0:12:22.7 S2: Right, and so in a sense of, let's say postpartum, and when you're a mom, your partum is for life. But if you are, let's say earlier postpartum like up to, let's say even three years earlier postpartum, then that would be the time that you can really, it's easier to fix things 'cause before they become more ingrained in your day-to-day, but again, I've helped women that are 15 years postpartum, 25, 60. It's not a part of normal aging. Definitely not. And think about it this way too. Bladder leakage is just a symptom, just think about it as just a symptom, and so if you had knee pain or back pain, those things are probably more common when you get older, because it's just your body, your body is like, let's say breaking down or it doesn't bounce back, it doesn't like, it's just, it's part of the aging process of, you go for the long walk and if didn't use good mechanics, things break down faster, you might have knee pain faster than you maybe would have 20 years ago. But at the same time, if you have knee pain or back pain, that's not...0:13:31.0 S2: I mean, you can fix it. Does that make sense? You wouldn't just sit there in your misery, hopefully, and just think, “Okay, this is just my life now”, so they're just symptoms.0:13:41.5 S1: It's like our body is talking to us and tuning into that, and if something feels out of alignment, like lean into that feeling and that's when that's a great place to start, is creating this awareness that we're doing is, this isn't normal, even though we may think, let's tune in, if something's changing in your body.0:14:01.5 S2: And that can be the really tricky part, is that I would say a bladder leakage for moms or as you're getting older, it's just, it's become so normalized, but then it's hard to question if, is this something I can fix? And I would say some companies have taken advantage of that, there's pad commercials of just, “wear the pads” or it's like, “Oh no”. They've really capitalized on the fact of normalizing this issue, and it's not normal, it might be common, but common is not normal.0:14:37.7 S1: I'm really glad you said that common is not normal, and that's again to we're creating this discernment in your own sense of self is a huge thing, like, it's the pads too. It's just like a big old band-aid, really. 0:14:52 S2: Absolutely. 0:14:53 S1: 'Cause it's not really solving the problem. So this is a really great way to create that spark of, “Aha, okay, I feel this is something going on, but my girlfriends, three of them have it after they had kids, and they seem to just be dealing with it, so I'm gonna deal with it”, but instead we can create this awareness and say, “You know what, I'm gonna take action, and if that action is responsive and good, I’m gonna share that with my three girlfriends and then they're gonna take action too, and then all of a sudden nobody has these issues anymore, and we've solved them because we're getting into our bodies.0:15:25 S2: Absolutely. And there's just so much power in that. Because when you understand your body better, you are going to exude that in every area of your life. If you are gonna just imagine just being able to step out the door and go for the run and not worry, “Did I pee before I stepped out the door?” Calculating out how much water you drink before you step out the door, or like mapping out bathrooms on that run, just imagining the freedom of just, or chasing your daughter across the yard and not worrying about if you move too quick, like what's gonna happen. So it's just, in that way, that's gonna resonate into your family, into how you interact with your community and at work, and that's really what I'm about is changing the life of a mom, changes the life of a community.0:16:16.3 S1: That is so well said, it’s so true, because if we feel good about our bodies and feel like we're not putting all this energy and thought and worry into the symptoms and the problems that those are resolved, we can get back to living. We can be better versions of ourselves and just know that we're healthy. I completely get where you're coming from with that and this is so great. Yeah, of course. We share it with our friends, we share it with our friends, and that's the best part is spreading this great awareness of being in tune with our bodies. It's pretty awesome. What would you tell a brand new mom who does have these symptoms and is maybe scared to say something, she's like, “Oh, it's just part of it, part of motherhood.” 0:17:04 S2: One. I would say, speak up, okay. So one year providers asks that everything is normal when I hate that question, because if you don't know what normal is, if you were struggling with back pain or bladder leakage or even postpartum depression, but if you're struggling with those things and you just think that that's like a, and maybe all of your friends have those things, then you might also think that that's just normal. So normal is dependent on your perception of normal. And so instead, I like to dive deeper. It's like, “Okay, what is normal for you? What do you think is normal?”, and I've had moms that, one mom was peeing 60 times a day and she was like, “Yeah, it's just normal.” And I'm like…0:17:54.3 S2: Let's talk about that. Just only because she had lived with, if you live with something so long, and I guess you are, if you're early postpartum or a new mom, it's like you have no context of what is normal. And even if you're a third time new mom, then again, you've, you've never been a third time new mom, so it's still new for you, you might write it off as like, “Well, I've had three babies, so I guess, three babies, that's normal.” 0:18:26.2 S1: Yeah. That makes so much sense, it's almost like re-calibrating that part of our brain because it is so normalized and it is so accepted as, “Oh, this is just part of it”, when reality is, that's what I love too, about what you do, is that holistic lifestyle approach. This has become normalized in a person's mind, but then it, this helps to recalibrate. Let's resolve this. And get you doing what you love to do.0:18:53.4 S2: That's really it, because bladder leakage is a major health problem. It is a major health problem, and I just wanna talk about that for a minute, because I think a lot of women can water it down or dilute it as like, it's just, I'll just for a pad, but it's like, again, that is a band-aid and it will likely get worse, and when it gets worse, it's like you start off by not jumping on the trampoline, maybe you're like, “Okay, I guess I'm at the point where I just can't jump on the trampoline with the kids anymore. I just have to give that up, right?” But then what is the next thing that you're willing to give up, and slowly, by slowly, you're giving things up until you don't even recognize yourself, and in the process you're getting weaker because you're not doing things. You're not going out for the run, 'cause you're like, I guess at this point in my life, I just can't run anymore because of bladder leakage, but maybe you didn't even put the two together that you weren't, because it was such a slow process to get to that point where things are just slipping away and because you maybe unconsciously feel uncomfortable or maybe it's very obvious that you're uncomfortable, but sometimes it's not, and you're just getting weaker in the process, and because of that, now you're not as active, so maybe you're gaining weight, or maybe you're having back pain or hip pain, right, and so now you're going to this specialist and that specialist, and I've had people...0:20:22.6 S2: Because they gained weight, they had things like other health issues that come along with that, maybe you need gallbladder surgery now, or you're just having more health things come up because you're not being as active, and that is just so sad to me. You know, it's like it stemmed from feeling uncomfortable with bladder leakage and now because maybe you're farther from the event of childbirth, a lot of people don't connect the two, is that was actually when the problem started. The other thing too is if a pro athlete, like a pro football athlete, if they tore their hamstring on the field, they are going to get very specific care of how to get back to the field very quickly, very efficiently, and move well for their body, and if that did not happen, even if you're not a pro athlete, but if you tore your hamstring, which was a very, like it hurts a lot, but like childbirth, like come on, that is the biggest strain on any muscle is childbirth, and if you had a c-section, hello, that's a major abdominal surgery. If you had a shoulder surgery, you're gonna have therapy, you're gonna have very specific help with how to get those muscles working again, not just try to second guess and try to be like, “Oh, I’ll just do these ab workouts and try to figure it out, I guess”, but if you had a major injury of tearing your hamstring and you didn't do anything about it, you just rested six weeks, which is like the six weeks is like the clearance time for usually postpartum moms going back to whatever exercise they want, but if you just laid around for six weeks with a torn hamstring and just started to...0:22:02.9 S2: Just went back and figured it out on your own, you can probably guess that you're gonna maybe have things like hip pain or back pain or knee pain in your future because you didn't learn how to use the muscles correctly. And so it wouldn't just be about doing hamstring curls, it's gonna be learning how to re-use your body, how to walk efficiently, how to move through your hips efficiently, mobility, things like that, and that is the same thing for a new mom, it's like it's not just about the pelvic floor because it impacts so much of your body.0:22:38.5 S1: That's so true. This is like, this is so enlightening, because that is one place where I feel that we definitely are in the dark with this concept, because we go and we have our baby, we come home and we rest, there is no real, correct me if I'm wrong, I also haven't had a child myself, but is there any sort of care that women get when they leave the hospital?0:23:07.6 S2: Typically not. Typically not, like you have all of your visits for the baby, you're told typically, don't lift, take it easy, but at the same time, then you have your baby who maybe is, if you're lucky, maybe 6 pounds or 10 pounds or any number in that, and then you have the car seat, so it's like, don't lift anything, but also carry your baby to all these appointments, which the baby carrier and the baby is probably 25 pounds or 20 pounds or something, right? So where I like to come in, it's like, okay, yes, during that six weeks, you should lay low, but at the same time, it's unrealistic to think that you are never gonna lift, so let's teach you how to use your body efficiently, right, because the other thing that I just think is kind of just so silly is that whenever you put, and this is kind of across the board, this is just my thought, and I know we're talking about the pelvic floor and bladder leakage, but if you put lifting restrictions on people, let's say you can't lift over five pounds. Okay, so five pounds, if there's a five pound weight and it's close to your body, that is gonna feel a lot lighter than if you were to take that 5 pound weight and hold it out away from your body, so, that same five pounds now feels much heavier. So at the same time, it's like, let's teach you how to lift efficiently so that five pounds doesn't feel so heavy.0:24:40.1 S2: Right, and so then you're gonna help yourself out of back pain and hip pain, and a lot of the aches and pains that new moms can have only because there's no direction.0:24:50.7 S1: That makes total sense. It's like, instead of saying, just don't do this, let's see how we can do this efficiently. 0:24:58 S2: Yes. And safely. 0:24:59 S1: And safely. This has been such an incredible talk, and I wanna go in a little bit to ask you, how do you feel when it comes to women, and all of this information has been incredible and sharing this, how do we get women to invest in themselves and to take action when they do feel out of alignment with something or having leakage, things like that. 0:25:26.7 S2: Yeah, I think moms need to be okay with putting themselves first. A lot of moms, a lot of women, we can put themselves on the back burner of like, “Okay, well, I have to do this for my child, I have to do this for the house or at work, or for your husband or your spouse, right, you're just putting everybody in front of you, but now you have nothing to give more, because the more you give, give, give, and the more you are becoming depleted, the less you can actually do for other people. So by helping yourself and helping yourself feel not only confident, because when you don't have issues and you don't have pain, how much more confident and happy do you feel, you have so much more energy to give.0:26:17.7 S1: 100% agree with that. When I'm feeling good about how my body's functioning, how I'm functioning, I am so much better to those around me as well, or I bring my best foot forward for sure.0:26:31.6 S2: Right, and that can be so positive and so powerful for your family, for your kids, because if I'm in a negative state for whatever reason, because I'm human, right, but if I'm in a negative state, I see that reflected in my kids. They might have more attitudes, they might have more whining, and then I become kind of reflective of that, so it's like this negative loop, but if I'm feeling really positive and it's not just about forcing positivity, like you have to think positive, that is not what I'm saying because just when you get to the root cause of helping your body feel good, there is a huge mind-body connection, I am such a proponent of that, and so when you can invest and fix these things from that perspective, now issues just, they don't feel as big and you can, you feel more resourceful, you can just find a solution for things, you can take on the world, at least you can think like that, or if you can be active in a way that feels good for you, if I'm having, if I feel like I'm having an issue or I just cannot think of the solution for whatever it is, say, I'm trying to come up with how to coordinate the kids with the traveling and I just...0:27:55.9 S2: I can't think of the, how to make it work. It's just not gonna work. But then I go out for a run or I go and be active, I come back and I'm like, “Oh, this is all I have to do”, right. I'm just able to be more resourceful and figure out the solutions easier, and if you just don't feel good in your body, and because of bladder leakage or back pain or hip pain, or you just don't feel confident in yourself, that is going to impact everyone around you.0:28:23.9 S1: That's so true. That is so well said, and that is, if we fill our cups, we will overflow and be able to help others even better, that's a great way to put it to moms, we care so much about our kids, let's invest that energy. We wanna be there for them, we wanna be able to play on that trampoline with them, we wanna be able to see them go through a lot of life and to stay healthy and happy and take care of ourselves will allow us to be more engaged with our kids.0:28:54.5 S2: My kids, and I'm sure other women feel this way too, but my kids, they're just, they're so great. They're so great. And I've just noticed that when I am at my best and I go out and go for a run and take the time to be active and do the things that make me feel good, my daughter looked up to me the other day, and she's two. I did not prompt her to say this, I've never said this at all, but she looks up at me and she goes, “Mama, you tough”. I'm like… 0:29:23 S1: I love that. 0:29:24 S2: I was like, “Oh, thank you, Alana.” It's like they are seeing what you do, and if she sees me feeling confident and positive in myself, then she is seeing that for herself as well, and so it was so cute, so we just back, back and forth in the mirror. “Mama, you tough”, “Elena, you tough”. We just went back and forth in the mirror as I held her and it was just so precious, and I just want that for all moms, like you deserve to feel like a badass. I don't know if I can say that, but you deserve that.0:30:01.6 S1: You can say that. 'Cause it's so true, it's so true. And that is, that is what I love about, this is like the women empowerment, we hear that term everywhere, and it means a lot of different things to a lot of people, but truly, this is empowerment, this is giving that daughter or giving all your kids that sense of self-confidence that they can do things that they can invest in themselves later, 'cause they're watching you. They're watching you as how you treat yourself, that is very, very true, how you take care of yourself is hugely part of that. So this has been an incredible conversation, by the way, again, I love it. This has been so great, we hope that you guys have gotten so much out of this, and Angela, just share again with the audience how they can find you, if they haven't been able to find you yet. How can they get in touch with you?0:30:56.3 S2: If this has really resonated with you, and you are at the point where you want to get back running and jumping on the trampoline and never worry about peeing your pants and just feeling confident in yourself to get back, being active, chasing your daughter across the yard and not worrying about bladder leakage, we can chat about what's going on and put together your game plan. All you have to do is find a time to chat with me so you can go to and grab a time and we can just see what that would look like for you. And then also, you can find me on Instagram, my handle is @bladderleaksolution, and then I also have a Facebook group, so, “Bladder Leak Solution for Active Moms”, but you guys, I am more than happy to see if you qualify to work with me so that you can actually fix this. You do not have to live with bladder leakage.0:31:53.2 S1: Amen, I think this is gonna resonate with so many of our listeners, and I'm so excited to have you back. We're gonna have a part three with Angela to share about things you should consider that may slip through the cracks and the mind-body connection, so we're gonna be diving in deeper, getting you more answers to your bladder leak solutions. Thank you guys for tuning in.0:32:23.4 S2: Thank you so much for tuning in to today's episode. We hope you got a lot out of it. If you haven't already, be sure to subscribe to our podcast so you can stay up-to-date with our latest episodes. Also, you can find us on social media by searching, Checkable Health. We look forward to seeing you again soon.
32:55 06/16/2022
EP16 Part 1: The Functional Approach to Understanding Your Pelvic Floor with Dr. Angela Turnow
Shownotes:This episode is part one of a three part series to help you understand bladder leakage, why it happens and the key roll the pelvic floor and core have on it. On this episode we talk about redefining what is normal and healthy when it comes to your bladder.Our guest, Dr. Angela Turnow helps moms with pelvic floor and core issues feel strong and supported for active motherhood. Inspired by her own experience with prolapse and leakage after the birth of her first baby, she's turned her pain points into an opportunity to help herself and other women who struggle. Through her free support group, Bladder Leak Solutions for Active Moms. Join other moms banishing leaks once and for all so they can embrace a full, active life.Join Dr. Angela Turnow's community for bladder leak solutions for active moms here: more health and wellness on our website Transcript:0:00:00.0 S1: I was having a lot of leaking and just pain that I could not get rid of like painful sex, a side joint pain, sciatica. I did all the regular orthopedic stuff, and my husband also was a physical therapist, so I had him. So both of us trying to figure this out, and I went to my doctor and everything is normal, everything's fine. I didn't get great answers, basically, and so then I took it upon myself as a physical therapist, I'm able to go to continuing ed courses, specific for pelvic floor, and so I did that and I've gone to tons of courses now regarding the pelvic floor and just like how the whole body works together and how it's just such a beautiful piece when you integrate that with the orthopedic side, 'cause it's not just the pelvic floor. And so then I've been able to fix my own prolapse, fix my bladder leakage, able to run however I want and not leak and not leak when I’m sneezing and I just, I wanted to bring that to mom's.0:01:02.8 S2: Welcome to the Wellness Essentials Podcast, where we invite you to join the conversation and get inspired to be in the driver’s seat of your health and well-being. On this podcast, you'll get an all-access pass inside the minds of MDs, experts and thought leaders in the industry. No topic is off-limits, and we're asking the questions to get you the answers across the gamut of topics when it comes to optimizing your health. This is the WE Podcast. Welcome to another episode, and today we have Angela Turnow, and she's here to tell us all about the pelvic floor and what exactly it is and what it means to us, so... Hi, Angela, welcome to the show.0:01:58.7 S1: Hi. Yeah, I'm happy to be here.0:02:01.0 S2: Thank you so much for being here with me today. And could you tell us a bit about your back story and how you got started in the work that you do?0:02:09.6 S1: Sure, so college I was an orthopedic, I went to physical therapy school. And out of school, I became a orthopedic physical therapist, and then I have two kids, and after my son was born, one, childbirth was not great, there's a lot of... I don't think it's great, really, anyways, but going into it, it just was not what I expected at all, and then I had a lot of issues afterwards, a lot more a side joint pain, leaking. I ran marathons or I ran one marathon, let's clarify that. But in college, I ran cross country and track, and so just running was a really big part of my life, and so then getting back to that after my son was born was really challenging, and I was having a lot of leaking and just pain that I could not get rid of like painful sex, a side joint pain, sciatica. I did all the regular orthopedic stuff, and my husband also was a physical therapist, so I had him. So both of us trying to figure this out, and I went to my doctor and everything is normal, everything's fine. I didn't get great answers, basically, and so then I took it upon myself as a physical therapist, I'm able to go to continuing ed courses, specific for pelvic floor, and so I did that and I've gone to tons of courses now regarding the pelvic floor and just like how the whole body works together and how it's just such a beautiful piece when you integrate that with the orthopedic side, 'cause it's not just the pelvic floor. And so then I've been able to fix my own prolapse, fix my bladder leakage, able to run however I want and not leak and not leak when I’m sneezing and I just, I wanted to bring that to mom's because I knew how my body should work. And so I was able to be there for my family, be there for my kids, because I understood how my body was supposed to work. So, that’s what I bring to moms. That’s what I want to bring to moms, right. And I am, but that is my passion is to help moms get back being active, understand their body, get back running and jumping and being themselves in a way where they feel confident and strong and capable, and they are just able to live their life the way they want.0:04:32.7 S2: That is incredible. It's very freeing. What you're saying is very freeing for women from moms who struggle. That is such a great thing, and that's something I haven't heard of really before, just teaching women these almost like functional skills on how to come back from something.0:04:53.0 S1: Yeah, and motherhood alone is difficult, just... It's just so difficult, and I think that's an underestimation. But then when you add pelvic floor issues that seem isolating and they feel defeating when you leak and you're embarrassed or just beyond frustrated with how to fix it and not see means to get support with it, it just makes it that much harder. And it doesn't need to be. Like it doesn't need to be difficult to fix it, it can be very simple. 0:05:30.6 S2: I’m all about a simple approach because like many of those moms out there, they're living busy lives, so this is something they can integrate right away, and it's not a huge laundry list of things to add to their to-do list.0:05:46.2 S1: Yeah, and it makes your body just overall feel better. Like, I'm a huge proponent for functionality, just like you mentioned, so things that you can do, and I'm not talking about kegels when I say this, I'm not talking about kegels, that's a whole nother thing we could talk about. But things that you can do in the car or how you're lifting your child, just making your body feel good in the pelvic floor. I have a pelvis model sitting next to me, I can pull it out in a minute. But it sits in the middle of you, so it is a huge missing link when people are having a lot of, like I said, a side joint pain or pelvic pain, or if you're not addressing the heart of the issue, just the symptoms, you're overlooking a big piece of that.0:06:35.3 S2: That's huge. You know, I'd really like to dive in to explain what exactly is the pelvic floor. What is the anatomy of it?0:06:43.3 S1: Yes, absolutely. So before I, when I pull the pelvis out, my hands will be full. So your pelvic floor, it forms a diamond and they're the muscles that you sit on. So everybody is sitting on them right now, so they are your pee, poop, sex, childbirth muscles. They are the muscles that sit inside of your pelvis, they form a sling inside of your pelvis, and they are your child, or I already said childbirth muscles, but they are the base of your core. So your core is not just your abs, and so that's another I think misbelief that people think you just need to do ab work to get your core stronger, but that's not the case, you also need to consider your pelvic floor because that is the base of your core and they support your pelvic organs. So your bladder, uterus, rectum, they support your public organs, and so they can be, you know it's not just about getting the muscles tight and strong, working harder, sometimes muscles need to be able to lengthen and relax. It's how all of the muscles work together, and so I'm gonna pull my pelvis out here, and so, I know if you guys are listening to this, you won't be able to see this, but it will help me explain it better, so this is the pelvis.0:08:03.5 S1: Okay, this is the front of you and the pelvic floor is on the bottom. So you can also think about, you know I think everybody has heard of their butt muscles, their glutes, and so you can think about how the inside and the outside, they need to be balanced. Right, like if you're only considering the pelvic floor and you're thinking to get these tight, tight, tight or contract and really tense the muscles or do kegels and contract them, then if, this is an exaggeration, but if I squeeze the bottom, that's going to do funky things to the top. Do you see that? Right, and so then you might put more stress on your back, it's gonna make it really hard to heal the diastasis that can happen, or that always happens during pregnancy, and 60% of women continue to have diastasis after the first few months postpartum, which is the abdominal separation. It's an abdominal separation that happens in your mid-line so it can continue to make you look pregnant even though you're not. So the mom pooch, you know your abs just not seeming to work together and that can cause more hip pain and back pain. But basically, it's just how the whole system should work together, that's how you want to address leaking and bladder leakage and pelvic floor issues.0:09:27.5 S1: So the inside and the outside need to work together, basically.0:09:33.7 S2: Oh, that is so intriguing. That's something I don't think many of us really think about or are educated on, which is why I'm so glad you're here with us today, because that is huge. Just even that in itself, understanding that there is an actual muscle group making up the pelvic floor that sits between your back muscles and then your abdominals, that needs to work functionally with everything surrounding that area. Makes total sense.0:10:06.7 S1: Exactly. Yeah, if I kind of used a little example here, so bladder leakage, you can just think of that as a symptom. Okay, let's just think about that as a symptom, and there's usually more things happening or that's kind of the pinnacle of like if there's not more things yet, there's gonna be more things coming, right, because it's a system breakdown that your body is not working efficiently together. So if we think about bladder leakage, bladder leakage as a symptom, whether it's a little bit or you're full out wetting your pants, it's just a symptom. So let's think about your elbow, so if you had elbow pain, now that would be a symptom too, right. If you had elbow pain, would it make sense to just flex your bicep? No, right. So that's not gonna fix your elbow pain. But instead, again, we're thinking about them as symptoms. Instead, you would want to maybe let the muscle let go, calm it down, teach it how to work with the rest of the body so that you're not putting so much stress on the elbow. And then that's how you're going to get rid of elbow pain or fix bladder leakage.0:11:18.6 S1: Does that make sense?0:11:20.5 S2: Yes, I definitely can see that metaphor because it's the surrounding the area around instead of treating the symptom as what it is treating what is the deeper underlying cause. That makes so much sense. 0:11:44.3 S1: And if you think about, I mean certainly, you can have bladder leakage without being a mom, you can have bladder leakage before being a mom, you know I was in that boat where I had, I struggled with bladder leakage when I would run really hard races or have really hard runs in college, and so looking back, I already had issues before being a mom. Which again, if you don't know what normal is, and I never really like to ask people, “is everything normal”, because I don't know if you know what normal is. Right? So I always clarify that question like you say what's normal, or you say everything is fine and normal like let's dabble into that. Like what do you think is normal, right? So looking back, you have to look at how everything is working together.0:12:30.8 S2: That makes a lot of sense, and it's something I even think about I've struggled with like when I was heavy into jump roping. I noticed I had a little response, my bladder responded and I was like, “What is this?” This is... and I even told myself, “this is what happens to people after they have a baby” in my head, and that is completely like, that’s you know, I think would be like a typical thought pattern, so I love how you're bringing this holistic approach to it. Can you dive a bit deeper into the passion you have for a holistic approach to this...0:13:08.7 S1: Yes, so it's looking at, so if you think about all of the changes that happened in pregnancy, so I'm gonna take a couple of different approaches to this question. So if you think about all the changes that happened in pregnancy, and again, you can have issues before, you know, without having a baby. But, all of the changes, so your body is shifting, you're maybe having the pregnancy posture, right, like just kind of belly hanging out, maybe you're having the pregnancy waddle, things are tight, you move differently, and so now you have the baby and things don't just go back, 'cause your body has had nine months to get there, and it's, unless you have specific strategies to return, to kind of recalibrate is what I like to call it, re-calibrate your body of how it's supposed to work together, then that, I mean time alone is not gonna fix that. So you might be a year postpartum or five years or 10 years or 15 years postpartum, but if you didn't specifically address the changes, like you got further away from the actual event, but that doesn't mean the changes were fixed. Does that make sense?0:14:26.5 S2: It totally does, it's like a metaphor would be like blowing up a balloon slowly over a long period of time, and then when it deflates, it's not back to its working place. It looks much different and there has to be some work to be done to get it back into that, we can't just let it sit in a way, it's like it's just gonna find its own kind of place to fall into, so to speak, rather than bringing it back together functionally. 0:15:07.1 S1: Yeah, yes. And again, it's not just doing squats or doing kegels or doing ab work, you need specific direction of, and it has to be unique to you, because the way you carried your baby, it might be different from somebody else. And so it's having that expert view of what you're needing and when you need it and how to help you get there because... I can give one person an exercise and I have a totally different reason why I'm giving that exercise to somebody else. I have different focuses of it, but to get back to your other question of that holistic approach, when you are pregnant, you have a baby, and again, you can have these issues without being a mom, but you have a baby pushing up against your diaphragm, and so the diaphragm forms the top of your core, and is going to change how you breathe. If you have a baby pushing up against your diaphragm, it's gonna change how you breathe, and breathing, how you breathe is so important. Also, as far as how your mental health is, because if you breathe shallow, you're gonna be more in a sympathetic...0:16:20.3 S1: state. Okay, so think about this, like your fight or flight tiger is chasing you. Even if it's small hits of a tiger is chasing you type of a feel, and that's gonna amp you up and make you anxious and overwhelmed, but again, if you can have direction of how to get out of that and recalibrate your breathing and recalibrate your body, and these things are, it's not just about like I'm telling, I never tell people to just relax because I think that's the worst thing to tell somebody.0:16:52.8 S2: It's the worst thing. Especially women, when people tell us “just relax”. Nothing makes me more on edge than hearing “just relax”. 0:17:00.1 S1: I don't tell people that. Instead, I will give them specific direction, like actionable items. You know? Position your body this way, breathe this way, breathe here, and it's not just about all of that, but teaching women how to connect their body so that they can breathe better. Like all muscles of the body, diaphragm, pelvic floor included, will only work if they're in a position to work. So I want you to think about that. Your bicep, because your elbow. It's just easy. It's an easy example. Right, so if I told my toddler to make a muscle, he's gonna flex his arm, right, he's gonna do something like this, bend his elbow, because that's how your bicep is strongest. But, if my elbow were straight, I would be using different muscles. Does that make sense? Right, so depending on the position that you're putting your body in, so this is posture, this is body mechanics, this is just... Again, if we think about all the changes that happened in pregnancy, the muscle tightnesses that happened, that's going to change how you breathe, how you use your diaphragm, how you use your core and your pelvic floor, and so again, it's like you need to re-learn, recalibrate your positioning. 0:18:20.5 S1: And when I say posture, so, oftentimes when I tell people posture, they sit up straight, they tense up, they throw their shoulders back, but that is not good posture because you are just tensing a muscle, you're actually disconnecting your core. And so I have a little balloon here and so I like to... So if you are listening to this, I just want you to picture a balloon and with this balloon, you can think about your core like a balloon, where the top is your diaphragm, and the bottom is your pelvic floor, and then the surrounding sides are your deep abdominal muscles. And so during pregnancy, these get... You have an abdominal separation that happens, although there are things that you can do during pregnancy to mitigate how much abdominal separation you have, but that's a different topic. So that will happen, and then depending on positioning, and now we're thinking postpartum, right, and so you might still have an abdominal separation or posture-wise, you're like, maybe contorting your body or you’re thinking and sitting up so straight or you’re slouchy, or you’re sitting side to side or carrying your baby, and now maybe one side is tight and it's going to impact the whole balloon and how everything would work together. So again, that holistic approach, if you think about if a car is gonna hit you, what do you do? 0:19:50 S2: Tense up. 0:19:56.0 S1: You might gasp, right? You would gasp. So stress, overwhelm, anxiety, that will change your breath pattern. But how you breathe impacts your pelvic floor because it is the top of your core, and so there are lots of ways that people breathe. Like that is a very good design. There are lots of ways that people breathe because you need to breathe to live, right? Kind of like, there are lots of ways that people walk. So as a physical therapist, I will help people after an ankle sprain re-learn how to walk or after a knee thing and just make sure that they're walking the best way. But you can probably understand that if somebody is limping along, technically they're walking, but you can maybe see like, “Oh, that person might have hip pain later”, “that person might have back pain later”, or “that person right now has knee pain”. Does that make sense? So, you are technically breathing, that is a good thing, but I can also see how if people are breathing different ways, later, that can cause issues.0:21:01.8 S2: Oh, I can 100% agree with that. That's huge. Breath work is even in our kind of tangenting slightly, but how we live our day-to-day lives, and I am constantly up. My shoulders are up if I'm on my computer and shallow breaths and then I start to hyper-ventilate or I might have a lot of anxiety, and I could see that playing into this as well, into the whole health of the abdominals, pelvic floor, all of it working together.0:21:40.8 S1: Exactly. And the way I like to explain it to people is, there are lots of ways that you can do breath work. Just like if you were... And I think that this is an easy example, I’m gonna kind of use some examples here. If you were training for a 5K, let's say you wanna run a race. You might look at a program and it would say, “run two miles this day, three miles this day, increase your speed, increase your… now is a rest day”, whatever it is, that would be like the program. But what I'm gonna look at... And that's good, that's good. But what I'm looking at are the mechanics of how you are running, so if we think about this in terms of breath work and how the core works together, I'm not talking about breathing in for a count of four, exhaling for five or six. I'm not talking about breath technique that way, what I'm talking about are the mechanics of how you're breathing. Positioning your body in a way to use the right muscles when you are breathing to impact your core. And kind of funny, but when people are doing my breathing exercises, they will tell me their abs are sore.0:22:59.5 S2: Wow. That’s probably because the breath is done properly and different muscles or portions of the muscle are activated that hadn't been activated in a while.0:23:11.8 S1: Exactly, exactly. So breathing is a really great ab exercise, and if we think about the functionality of what we talked about earlier, I'm a huge proponent for bringing this functionally into your life so that you don't have to spend an hour of your time that as a mom, you probably don't have. And that way it makes it very tangible to improve and just progress yourself and recalibrate and feel good.0:23:42.7 S2: That’s huge. Saving time for mom is one of the most precious things ever. So that's a win-win, ladies.0:23:52.5 S1: Yeah, if you can do this while you are driving in the car, while you're doing the dishes, while you are lifting your child, learning how to move your body in a safe way, in a way that helps your back pain, helps your mid-back pain, your shoulders, your neck, your pelvic floor, stops leaking, makes you feel more powerful and strong. That is the boat that I come from. That is how I approach this.0:24:22.4 S2: That is really eye-opening. That is something that... Just bringing awareness to this and that this is available, I think is gonna be huge for women. And it kind of leads me into my next question, how do the needs of the pelvic floor and the health of the pelvic floor change in different seasons of a woman's life? From puberty, child-bearing years, perimenopause, menopause and post, is there different things we can do during those different seasons?0:24:56.8 S1: Yeah, so I was thinking about this question, and my first instinct was that it doesn't matter, the muscles are the muscles, right? Because that's where I'm coming from. Your uterus is gonna change as you go through and your hormones are gonna change as you go through different seasons of your life, but then I'm looking at the muscles and those don't change as far as how they should work. But there are a few things that you can think about, just small things here. So, my daughter, she's two. And it is by design that kids can control their bladder when they start to move, when they start to walk, because that's when you are challenging the different muscles around your hips and your pelvis. Does that make sense? 0:25:38 S2: That does make sense. Yeah. 0:25:51 S1: Yeah. Everything is starting to wake up. You're moving your body dynamically. You're giving that control through your pelvis, your hips, your core, because you're loading it in different positions. So that, again, you can have pelvic floor issues, bladder leakage without being a mom or before becoming a mom, and I was in that boat. But there are so many variables that come with that, so then you have to think of how you're breathing, how you're loading your body, maybe you're not moving through your hips the best way, like you're doing a squat or you're doing bending type movements, or you're running, but you might not be using the best mechanics for that. So if you are in the boat of, you're not a mom yet or you are just not a mom, and you're having these issues, it's looking at how your body works together. And then when you're pregnant, pain in pregnancy, again, your pelvic floor is in the middle of your pelvis, and during pregnancy is having to do more work. And so any time a muscle is doing more work, so if you were to flex your biceps for three hours, don't do this, but if you were to flex your bicep for three hours it’s gonna hurt.0:27:08.2 S1: It's gonna feel icky. Yeah, it's gonna hurt, maybe your elbow, shoulder, neck, other things are gonna start to hurt, and so it's calming those muscles down, letting other muscles show up, try to mitigate as many changes as possible during pregnancy by having the awareness, the specific guidance of how to move your body in pregnancy, and in that way, you're also going to protect yourself against... You're going to have an abdominal separation that happens, but if you can mitigate that, it’s a better. it’s a good idea, right? And then also, if you can calm down, so during pregnancy it’s a really good... It's a really good thing to be able to connect with your pelvic floor, not only from a pain perspective, pain in pregnancy, where you're getting that side joint pain or the fire crotch, the pubic bone pain, that's what it's, street name, fire crotch or sciatica, any of those things can be pelvic floor. So, and then during childbirth, so the pelvic floor, I like to say the pelvic floor is the gatekeeper. So your pelvic floor does not push your baby out. Your uterus does. Your uterus will contract and your pelvic floor needs to get out of the way, but if you have not connected with your pelvic floor, then you...0:28:40.8 S1: It's gonna be very difficult to do that. And so then you're having to bear down, push, strain, meanwhile, your pelvic floor is like combating, 'cause you're like, “oh, we're supposed to brace against this”, and so that increases your risk of tearing and childbirth trauma and prolapse.0:28:57.9 S2: That is fascinating, just even knowing this, my mind is connecting. It's like if we can connect our brains, our nervous system to those functionally, connect that to the thought, even the awareness of the pelvic floor to begin with, we can start to gain that control and gain that proper functional-functionality of that muscle group that's just... I'm geeking out, I hope our listeners are geeking out over this... It's like, thinking, it's working smarter, not harder, really.0:29:35.3 S1: Exactly. Exactly. During again, the birth with my son was... I didn't know any of this stuff, right? And then with Elena, I was able to use all of it. And it was beautiful. There was pressure and there were things like that, but I was able to just be in my zone because I had practiced. I had practiced and connected, and I didn't have any pain during that pregnancy versus when I was pregnant with my son, my leg would give out getting off the couch or I had to… It would be debilitating just... And I haven't active, I'm active, so it was hard to do the things I wanted to with all of that pain. I was like, maybe I should get a pregnancy belt, maybe I should get this, that, or the other thing, and it's like, “you don't need those things”. You need to learn how to use your body and learning how to move through your hips and do different positions where you can just really naturally open your pelvic floor because again, muscles work around the position you put them in, right. And so just like your bicep, if you were to bend your elbow, you're gonna use that muscle if you...0:30:43.6 S1: If your elbow is straight, you're not using that muscle. And so by positioning your pelvis in different positions, you're going to help your body either use those muscles or not use those muscles, and a baby has to get out of here, right? So, knowing how to position and connect and really be able to open and calm and just put yourself in that zen, I was gonna say relaxed, but this zen… this zen state where you can calm and open and it's just going to... If you're in that like, “oh”, trying to push a baby out and strain, everything is gonna be tense, including your public floor, if you are up here tensing your body, everything is tensing. 0:31:29.7 S2: Oh, that is so true. And we are tense with stress levels being so high. It's so easy. I feel- I'm tense all the time, and I can imagine any of our listeners are, struggle with tension as well. Tension headaches, tension...0:31:48.4 S1: Yeah, so just having this awareness of how to connect everybody, all the muscles, the body parts, positioning, and so that would be during childbirth and then postpartum, you have to recalibrate the body like I've already talked about, and then when you’re heading into the later years of your life and you're having the changes that happen with menopause, what I like to tell people is, if you have a higher threshold, there's less likelihood that you're going to break down. So, if you think about this, the better your body works together, the stronger you are, but not just doing kegels, 'cause I don't give kegels to anybody, so not just flexing the muscle, it's getting your body to work really well together and then building strength evenly, 'cause that's what you need. You need everybody to be balanced and coordinated, and if one part is kind of trying to do everything, then that's gonna cause a problem. So, in a balanced way, getting everybody to work together safely. If you are stronger, there's less likelihood that even though you're having the hormonal shifts of less support, because that impacts the pelvic floor the estrogen- when the estrogen drops... So, when you just have that higher threshold of everybody working together, then even though you have those dips, you're not going to go below that dip of leaking issues.0:33:17.0 S1: Does that make sense?0:33:18.7 S2: It does, it's like you're better preparing yourself for different seasons of life and with a better prep, your body can handle the impacts of the next season to come.0:33:31.0 S1: Exactly, and that's not to say you can impact your pelvic floor at any stage, if you're pregnant or going through childbirth or postpartum, or even if you're 20 years postpartum or I've helped a gal that was in their 80s. It's not as easy, I'll say that, but it's a better idea to attack these things when they're happening or starting to happen versus later. But you can still have an impact.0:34:03.2 S2: Angela, this has been such an insightful conversation, and I just- thank you so much for your knowledge and I just wanna share with our listeners too, you guys, this is gonna be a three-part series that we're doing on the pelvic floor. We're gonna deep dive even more in the episodes to come, and I'd love to get people connected with you. How can people find you? Are you on social media? Give us the goods, girl.0:34:26.7 S1: Yes, so I do calls with people. That is how I'm able to support my clients the best, because I wanna know what's going on, what you've tried, what things are working, what things aren't working, where you wanna go, because I give my clients personalized support and so that's how I wanna support any mom out there that is struggling with bladder leakage, if you wanna get back running and jumping and just live in your life without the fear or the frustration of bladder leakage. And so I am on Instagram. @bladderleaksolution is my handle. I'm also on Facebook. I have a Facebook group that's open to anybody that wants to join. I give little tidbits in there, “Bladder Leak Solution for Active Moms” is the group for that. And then also, if you are just ready to jump in and take care of this, you can apply to work with me. S2: Wonderful, thank you so much for sharing that with us, and I'm sure our listeners are gonna get so much out of this series that we're doing, so... Thanks again for being on the show, and thank you guys for tuning in. We will see you again next time. Thank you so much for tuning in to today's episode. We hope you got a lot out of it. If you haven't already, be sure to subscribe to our podcast so you can stay up-to-date with our latest episodes. Also, you can find us on social media by searching, Checkable Health. We look forward to seeing you again soon.
36:19 06/02/2022
EP15 Nutrition for Families: Ways to Teach Your Kids to Have a Healthy relationship with Food with RD Leah Roethel
If you have ever wondered or worried about your family's nutrition, our conversation with Registered Dietician and mom of 2 will help set your mind at ease and help you feel more confident in your choices for family dinner time. In this episode of the podcast, we dive into questions mama’s may have about nutrition and how they can help their family get a variety of foods into their diets. We chat about picky eaters, creating a good relationship with food, making new food fun, and how parents can model healthy eating for their kids. Shownotes: Learn more by checking us out on checkablehealth.comTranscript: 0:00:00.1 S1: A lot of the time we actually over-serve our children, so we kind of give them a full plate of food and something to help for picky eaters is actually to know that less is more... They can be really overwhelmed if they have a plate in front of them that's full of food, so another tip is actually just put a few bites of each portion onto the plate, which can actually increase their likelihood of trying new foods and eating what's there. Another thing to reference when it comes to knowing if they're eating too much or not enough, is typically, we look at it as one tablespoon per year of age, so a two-year-old appropriate portion would be two tablespoons, so that’s not much. So it's kind of comforting to hear those things...0:00:52.4 S2: Welcome to the Wellness Essentials Podcast, where we invite you to join the conversation and get inspired to be in the driver’s seat of your health and well-being. On this podcast, you'll get an all-access pass inside the minds of MDs, experts and thought leaders in the industry. No topic is off-limits, and we're asking the questions to get you the answers across the gamut of topics when it comes to optimizing your health. This is the WE Podcast. Today on the podcast, we're talking to Lea Roethel, who is a registered dietitian and mother of two with another little one on the way. Today she's gonna help us learn a little bit more about how we can make sure that our families are getting the correct nutrition and make sure that our kids are growing up strong and healthy. So thank you so much, Leah, for joining us. Could you tell us a little bit about yourself?0:01:59.5 S1: Yes, thank you for having me. My name is Leah, I am a registered dietitian. I've been practicing for about eight years now, currently working at the Fargo VA, so I’m serving our veteran population. I work with all kinds of nutrition therapy, ranging from diabetes to kidney disease, to general weight management. I also teach cooking classes and enjoy cooking at home. I have been married to my husband Eric for 11 years almost. And as you said, we have two little girls, we have a five-year-old and I... I'm sorry, almost five-year-old and almost three-year-old, as well as a baby due in August, so we're busy trying to navigate life and parenthood and work, but... never a dull moment.0:02:54.2 S2: I'm sure with two little ones running around, I'm sure that keeps you pretty busy. 0:02:58 S1: Yeah, absolutely. 0:03:00 S2: So, we have a lot of mom listeners, and I know a lot of moms wonder if they are doing the right things and giving their kids the right food to make sure that they are staying healthy. So could you tell us a little bit about what nutrients we need to make sure that we're feeding our families and what typically we’re missing on our tables? 0:03:25.3 S1: Sure. Yeah, so I think nutrition is often over-complicated and there's a lot of pressure as parents to nourish our children perfectly, and I think sometimes that pressure can overwhelm us, so to simplify it... Variety is key. That's the biggest message I could give. So, think eat the rainbow, when we talk about food and superfoods, there's really not one food that is perfect, so that's something to remember is we couldn't live off of one single food, even if it was kale. So just looking at variety and the MyPlate method, I'm not sure you've heard of that before, but it's a really nice visual that simplifies nutrition a lot. So it's a picture of a plate, and it makes sure that we have that balance that we all need, so protein is one component of that, our carbohydrates and other components of that, and then we have our non-starchy vegetables and fruits, and when we think about the standard American diet, there are more so things that we are getting too much of. So rather than what are we lacking, it's also nice to start by answering it backwards and saying that most of us are getting too much sodium, added sugar, and unhealthy sources of that coming from heavily processed foods. So with that, looking to incorporate more of those whole foods, less processed foods from our fruits and vegetables and whole grains would be an area of focus, but with our little ones, we still need fat in the diet, so do adults, and that's something that is good to focus on too, is getting those heart healthy fats from oils and nuts and seeds, avocados, and a variety of things along those lines.0:05:19.7 S2: So as a mom, I'm sure that you've had some experience with kids who might be picky eaters. How can we help them embrace those healthy foods, maybe trying new vegetables or fruits to help them have that variety in their diet?0:05:38.6 S1: Yeah, so one thing that I have seen a lot is people will try to kinda sneak the fruits and vegetables into the meals, but I'm a big fan of not doing that and actually having it physical. So the biggest factor in giving that variety and increasing the chances of your child to eat a bigger variety of food is exposure. So they will eat 0% of what isn't there, so just remember that. Don't give up, exposure is really the number one area I would encourage parents to focus on. So the best thing you can do is to have it on the place, but we have to be careful with that is again, that pressure, we don't wanna create a stressful eating environment by trying to force them to eat those foods. So the best thing is to make mealtimes fun. Include something that you know that they will love. So for us, my kids, they love cheese sticks or bread, you know the carb food. The foods that maybe others might look at and say, “Oh, well, that's bad, I shouldn't put it on their plate,” but what I want to encourage is that they look at the plate and they don't look at it and see all unfamiliar foods. I know they're going to at least eat that cheese stick or bread or whatever it might be, but then I also have maybe a new item or have that fruit or vegetable there for them to eat.0:07:08.8 S1: So, one thing to take into consideration is, as parents, we are in charge of when they eat and what is there. But our children's responsibility is to choose if they eat and how much. So that takes a fresh rap of us where we can then just know that we're providing a balanced meal, but we aren't there to say, “You need to eat this.” So after many exposures, they might not try it until 10 times or more, but once they kinda cross that threshold, they start to realize that they like that food. So it becomes just an easier situation for both the kid and the parents where we're not stressing about it.0:07:55.5 S2: Absolutely, I think that's great advice to not give up, 'cause we know that we need to give a variety of foods, give them a variety of nutrients. I liked how you kinda talked about not putting a lot of pressure on the kids... I know as we kind of grew up in our generation, we were kind of told to finish your plate, like how can we help our kids have a better relationship with food then we did?0:08:23.8 S1: Right, we call that the “clean your plate club”. And a lot of us did grow up in that era where you've sat at the table until you were done, and it's tough because now that's actually the very opposite of what is being encouraged, so really trying to allow the children again, to be in the driver's seat as far as what and if, where again, it's our responsibility to choose what is there and try to give them that variety, but we really want them to keep their intuition. So when we grew up in that “clean your plate club”, we kinda lost that intuitive eating concept where we could recognize when we were full and satisfying. Instead, we were told to eat until it’s gone and for everyone, our bodies are different, so you might have felt full but you were forced to keep eating, so it becomes a long, lifelong habit where we then feel obligated to finish our plate. So that's what's really nice about taking that pressure off is letting them keep their intuition of when they're full and something that has surprised me as a parent is noticing how they even have that with foods that a lot of us don't, such as sweets.0:09:42.3 S1: So, my daughter will have a brownie and she will have really wanted that brownie and it's there and she eats it, but then she'll eat half of it and go back to playing and it's not a big deal. So it's really cool to kinda see that natural intuition still there, and I really, I'm gonna do my best to keep it there. 0:10:06.7 S2: Absolutely. So parents sometimes too, like you said, the kid might leave half their brownie, how do we know when it's worrisome that our kids might not be eating enough or eating too much like, what are our cues or guidelines that we should be following?0:10:24.3 S1: Yeah, so that's a great question. A lot of the time we actually over-serve our children, so we kind of give them a full plate of food and something to help for picky eaters is actually to know that less is more... They can be really overwhelmed if they have a plate in front of them that's full of food, so another tip is actually just put a few bites of each portion onto the plate, which can actually increase their likelihood of trying new foods and eating what's there. Another thing to reference when it comes to knowing if they're eating too much or not enough, is typically, we look at it as one tablespoon per year of age, so a two-year-old appropriate portion would be two tablespoons, so that’s not much. So it's kind of comforting to hear those things and another thing to know is they might eat everything on their plate at breakfast and then not eat a bite at lunch. Don't be alarmed, don't let that concern you. Really, what we look at is the longer term questions of, “are they growing along their own curve?”, so you'll see when you go to the doctor, they have the growth charts. 0:11:43.6 S1: And every child is different just like us as adults, we're all different shapes and sizes, and not one body is meant to be the same, and so just making sure that you're continuing with those appointments and listening to the guidance from your providers if there's concerns as far as malnutrition, the medical team should be involved, and those are absolutely things that are real for some, where some children do need feeding therapy or have issues where they need that extra assistance. On the other side of it, when it comes to are they eating too much, again, still looking at that growth curve and also knowing that it takes some time where they're growing and then they might not grow in height and so don't be alarmed. Every child is different. I have a four-year-old and two-year-old that are fed the same diet, and one of them has always been in the 10th percentile or less, she's just very petite, and my other is in more like the 60th, or 70th percentile. So she looks a little more short and stocky, where the other one is, not necessarily tall, but she's very thin, but I have no concerns because I know that they're overall eating a balanced diet and they're on their own growth curve.0:13:07.6 S2: What are some of the telltale signs that you might look for, 'cause you have your yearly appointments with your doctor, but outside of those, are there any signs you should be looking for that indicate that malnutrition or that they're not getting enough of something in particular?0:13:29.3 S1: There's a lot to look for in that, and that's a great question. I'd say one good thing about nutrition that I would recommend for all kids is give them a daily multivitamin, a chewable multivitamin, just so you kinda know that the bases are covered. In general, I'm not a supplement pusher, but a multivitamin is a benefit to all. As far as when should you be concerned or red flags, if you notice your child really isn't eating much of anything at all or they really won't eat a certain food or will only eat maybe two or three items that even though you've really put an effort to put that balance on the plates and over and over, you are trying that no pressure, but see no improvement, it's always good to just put in a little word with your provider and maybe set up an appointment. There are signs of deficiencies, but those are things that health professionals would be more attuned to noticing. But if you see that they're not gaining weight, if you do weigh them at home or if you're noticing any issues with energy or even dehydration, those are things that you can look at as well. If their hair is falling out or they don't feel well, or things like that. But again, I don't wanna go into too much detail and get people concerned and have them trying to do a nutrition-focused physical exam. That's my job, but...0:15:06.2 S2: So keep in touch with your doctor and reach out if you have concerns... So we encourage always to get your nutrition through food, but if parents are wanting to fill out the gap with a multivitamin, do you have any suggestions or tips of how they can make sure that they're giving the right type of multi-vitamin... And it’s not just full of like, sugar and other garbage.0:15:31.2 S1: Yeah, great question. First and foremost, typically I say buy local. It's tough online to know if it's a reputable source, and the struggle with the supplement industry is it really isn't regulated, and so we really don't know the purity unless the company has put in the extra money to have their product tested for purity. But if you're buying local or even from big box stores: Walmart, Target, there are typically going to have good reputable brands there. As far as the type... Like I said earlier, the chewable is recommended over the gummy, that is more so for dental health. If you think of a chewable that's going to dissolve and easily wash down, whereas gummies, you think of when you're eating gummy candy, it gets stuck in the teeth and it's hard to brush our children's teeth really well. I let them do it themselves first and then I'll try my best, but they’re tough, so that's just one thing that can help with their dental health. You know, I really don't worry about the added sugars. The chewables, they like them and it helps them to get them down, and I just know that they're getting some good coverage with the general multi-vitamins and minerals that they need.0:16:54.5 S1: Awesome. As a mom, are there any sneaky ways that you try and get different items in your family's diets? Maybe I don't wanna use the word sneaky. ‘Cause really, you don’t want to sneak things in family’s diets. Do you have any fun ways that you've ever presented it, that our mom's could try? 0:17:20.6 S1: Yeah. So that's a perfect way to put it, is having fun. Kids like to play, and I know I hear sometimes, don't play with your food, but I actually encourage that. We want mealtimes to be a fun time. Something that is surprising that I've learned over the past four years of being a mom is that something as simple as giving them a toothpick that's in the fruit or the food, that makes it fun for them. So it sounds so simple and it really is, but that right there makes them excited, they like to poke the food and take a bite and they're more likely to eat more of its fun shapes. I know Amazon has so many fun little food stampers where you can actually cut cheese into stars or make things into silly shapes, and that also helps encourage it. Something that I'm not very artistic with, but my husband has made faces out of the meal where he’ll just make it into something funny, or even on Christmas, he did a Christmas tree-shaped something or another. So things like that can actually make it more fun where we're not sneaking it where they can't see it. It's still visible what the food is, but they're able to have fun and enjoy it, and it...0:18:38.9 S1: brings new interest. Another thing that I think is very important and helpful is to include them in the process of cooking, and it can really slow it down. I know I am kind of OCD when it comes to cleanliness, so it's been really hard for me. I'm not going to lie 'cause they are messy, but I've learned to accept that and embrace it and include them because I see how much joy that brings them and again, when they're included in it, you'll see that they actually then have pride and are more likely to then try the food. So that's been a really rewarding thing, and as they age, it's been fun to see them start to use a knife, a safe knife for a child, but just these skills that make them feel important and in charge.0:19:34.8 S2: So if your girls are gonna choose what they're gonna make for dinner, what do they usually like to cook for you guys?0:19:41.1 S1: Oh gosh, well, I'm not gonna lie. My kids still love the staples of mac and cheese or pizza, so pizza is something that's really fun for them to make, if you buy the crust and then let them do the toppings, tacos are another example where they can kinda add their own stuff, that's another way to bring involvement into the meal. And the one thing to know is, with that pressure, I don't feel like you can't have the pizza or the mac and cheese or the chicken nuggets. We still include those in our rotation, but kinda going back to the beginning, one factor there is balance it out, so it's not just the mac and cheese we're eating for supper, I include a fruit and vegetable as well so I know that they're still getting a nice balance, like the MyPlate method.0:20:34.4 S2: Do you talk to your kids about what nutrition is and why foods are good for your body? What it does for your body? 0:20:45.5 S1: Yeah. So that is a really scary subject for me because our culture focuses so much on food being good and bad, and health being based on our looks or our size, and having two girls, that especially makes me very cautious. And as a dietician, I just really want them to have a good relationship with food and their bodies and how they feel about themselves, and so how we talk about food is not the biggest focus in our life, it's just a part of life. And the topics will come up, but you'll never hear me say that a food is good or bad. All food has some sort of a benefit, even if it's a sugar filled donut, there’s still energy being provided. Yes, that's a “sometimes food” that I don't include daily in our diet, but it's a part of their diet, and we talk about how food affects our bodies. So if it gives us energy or maybe we'll talk about the color of something and what it does, such as this orange carrot helps us to see at night or things like that, where we're trying to relate it to what it does for our body and not relate it to our looks.0:22:11.8 S1: So we really want food to be neutral, that's kind of my goal is to be neutral and we don't restrict something that can actually help to take food off that pedestal of reward. Oftentimes, we think of, again, that “clean your plate club”, you might have been told if you want dessert, you need to eat your meals. We don't do that here. So here, I actually do kind of a strategic exposure at times where the brownie might be on the plate with the full meal, not a big deal, I don't say anything about it. Of course, they get excited and they might eat that item first, but not always. And so it's just kind of trying to lead it into a place that makes it more neutral and not a big deal, because if we restrict, that can actually backfire and lead them to sneaking or hiding food, binging on food. Again, just creating that not so great relationship with food.0:23:17.1 S2: I think that more and more we're seeing how as adults, how people talked about food has affected our relationships with food. Is there any phrases or things that people say that you have found to be problematic that we should rethink about rephrasing them or even cleaning them out of our vocabulary?0:23:42.4 S1: You know, there's no perfect way to parent, and so I don't want to criticize anyone and I'm not perfect, and I know there's been times that I say things that I don't mean to. I think actually, it's funny because my daughter loves books and she's really into the Berenstain Bears books right now. My husband ordered a handful of ones with her, and when they arrived, I saw that one was called “Junk Food”, and so of course I grabbed it and had to read through it and see if I approved of it. And that was something that I didn't really want her to hear is a message about junk food, and it talked about it making us chunky or fluffy, I can't remember the word that it said. But I think, again, that good and bad message is something I really would discourage parents to use or creating guilt around food, where again, it can lead them to hiding it or feeling bad or they might start to look at their body in a different way and blame the food. So really, that negativity towards food would be the top area that I would encourage parents to do their best to avoid, and trying to avoid food as reward, using other methods of reward and not having to rely on food itself, which is an easy reward, “yes, if you do this, we can go get an ice cream”, and not to say that food isn't still a celebratory thing, I mean, that's just our culture, it's gonna be there at all events, and that's okay, but we just really want it to not be, “okay in order to eat this food, I have to earn it first”.0:25:31.7 S2: Absolutely. When we're talking about families and food, how important do you think it is to sit down as a family and have dinner together?0:25:46.0 S1: I really think this is such an important thing because monkey see, monkey do first of all. When you are eating together as a family, not only is it a time to bond and maybe talk about each other's day, but it's also a time for your children to see you eating the foods that you're encouraging them to eat as well. And again, by encouraging just that exposure, having it there, I will say that I've noticed that a lot as well, if I'm taking a bite of something, I watch them watch me and then they take a bite of it as well. So it really does make an impact there. It also helps for mindfulness to eating because we are such a culture that focuses on where am I now and where do I have to be next, and we're run, run, run, and we end up maybe eating in front of the TV or while we're driving or walking around. And so we really want our children to have just that moment in their day where we're all together and eating, and another big thing that is important to me is eating the same thing as a family. We don't want mom making her TV dinners while everyone else is eating a separate meal, or we don't want to cater to our children who maybe look at that meal and say, “Oh, that looks gross, I don't want that”, and then the parent ends up making the mac and cheese and everyone else is eating maybe a grilled meal.0:27:20.2 S1: We want it to be all the same, consistent, and again, that's where including a familiar food for them that you know they'll eat regardless of if you think, “oh, they're probably not gonna eat the sushi”, you'd be surprised.0:27:36.4 S2: So we are in such a run, run, run lifestyle now, and moms are busier than ever, working full-time jobs, also shoveling kids to all their activities. Did you have any tips or resources that you've ever utilized that moms could learn how to make sure they're preparing meals on the go that fulfill those balances?0:28:04.7 S1: Yeah, that is probably the biggest challenge in my life too, is working full-time, and by the time I get home, 5:30 and bedtime is 7, 7:30, or we have gymnastics, whatever it may be. It's rough, it's tough to get that nutrition in. So one of the biggest things that helps for us is planning ahead, so having a meal plan for the week. We sit down each week and take 10-15 minutes to figure out what meals we want, kind of taking into consideration what the week looks like, if you have something going on three nights a week, there's different options there. We rely heavily on leftovers, so making meals that reheat well can be a huge help in that regard, and it also can help save money too, and we're factoring in every meal of the day, as well as snacks. Another huge, I think time-saver and money-saver for me personally is ordering groceries online, that has been really helpful. I don't have to go to the store with my kids who might be cranky and spend an hour going through the aisles and they're trying to grab all the food off the shelves while I'm trying to stick to the list, ordering online was just so handy and you can pick it up for free at most stores, or you can pay to have it delivered.0:29:30.2 S1: And then other things is be prepared with healthy snacks, so grab and go items, think of an adult or varied version of a lunchable. If we're thinking about balance, just trying to have some snacks with that might fuel you to get by until you are home, such as trail mix or fruit with peanut butter, veggies with hummus, you know, quick and easy grab and go items. And if all else fails, again, balance it out, maybe you do end up getting fast food every so often, or maybe you do have the pizza or macaroni and she's ready at home, but again, just trying to include that fruit and vegetable there and some protein, just so you're balancing it out and doing the best you can, we’re kind of in survival mode, so don't be hard on yourself. 0:30:28 S2: Your girls ever help you with the meal planning? 0:30:32 S1: Well, if I ask them what they want, they kinda have their same things, so my two-year-old, pizza is always her answer, my four-year-old, mac and cheese, so hey, that's what they like. No matter what I do, I think that's just natural. I mean, who doesn't like mac and cheese and pizza. So I do also include them in what “fruits do you like” or “what vegetable should we get” in the whole conversation, and we each have kind of their things that they love and dislike or maybe haven't learned to like yet, I’ll say I haven’t exposed them enough, but they just love that involvement. Absolutely.0:31:13.8 S2: I love that, getting kids to be involved with it and having some of that ownership to the family function of cooking and planning. So we talked a lot about kids so far, but I also wanted to touch on, we as women. What do you see that we as women are missing a lot of in our diets? Or things that we really should be focusing on, boosting our health through different foods? 0:31:46.2 S1: Yeah, that's a good question. So it varies by person, of course, but I think overall, when we look at moms in general, we don't prioritize our health very easily, or it's hard to do that. And so the main thing is just making sure we are fueling our body, it's just as important. You can't pour from an empty cup, so just trying to treat yourself as you do your children when it comes to prioritizing your health. And what's helpful is if we are encouraging eating together as a family and not cooking things separate and trying to get that variety. It will also help us too and so it's a win-win in that regard. I'd say a big area that I noticed a lot of in adults is hydration. We live off of caffeine, and sometimes it's sugary beverages like soda, other times it's coffee, but regardless, water is a big area that I would recommend really trying to focus on so that we're well hydrated. But then your fiber and our protein. So again, the fruits and the vegetables and getting protein through plant based sources as well as our lean cuts of meat. You don't have to be a vegetarian to be healthy, but we really like that kind of plant-based focus of fiber-rich selections from the fruits, vegetables, whole grains, beans and legumes, nuts and seeds, really all areas there.0:33:26.2 S2: Amazing. Before we wrap up the podcast, I just wanted to ask if there are any resources that you suggest we look into. Are there any books that you really like or recommend or podcasts, things that we can continue our education about fueling our bodies?0:33:44.0 S1: Yeah, there are so many resources out there and it gets mucky when it comes to nutrition and what information we can find. And so again, trying to find reliable resources would be the first thing, and what I have really found helpful as a mom is following pediatric dietitians on Instagram. They provide some really great information that is free, so a couple that I really like are, and then the other one is @feedinglittles. So those are both registered dietitians, one of them includes a speech pathologist who also works with picky eating and feeding therapy so their a team, which works together really well. And with that, you get so many nice resources, they even provide programs where you can pay, and it's not really that expensive, and they have different meal plans like affordable bites, real easy week days, better bites. Those are the programs that I've seen where it actually menu plans for you and is intended to help with picky eating and balanced nutrition. Other resources, is a good one and they have great resources for adults and children. They have coloring pages and games for children, that again, kinda bring the fun into that, but so many different options there. And Pinterest, I mean, they have really nice recipes too if you're just looking for some inspiration.0:35:25.9 S2: Okay, well, before we close up the podcast, I just wanted to ask if there's anything else that you wanted to touch on to let our moms know about.0:35:36.3 S1: I would say if there's one take away that our moms bring from this conversation is to know that you're doing a good job and to not put too much pressure on yourself. Seek it a day at a time, and do the best you can. No one person eats perfect, including ourselves, so we can't expect that of our children, and just know you’re doing a good job.0:36:02.8 S2: Amazing. Well, thank you so much for taking the time to join us on the podcast. You gave us a lot of really great information, some things to think about. Love the resources that you gave, so we are very excited to put some of this information into action.0:36:20.5 S1: It was a pleasure to participate today, and I hope that you have a great rest of your day.0:36:33.8 S2: Thanks. Thank you so much for tuning in to today's episode. We hope you got a lot out of it. If you haven't already, be sure to subscribe to our podcast so you can stay up-to-date with our latest episodes. Also, you can find us on social media by searching Checkable Health. We look forward to seeing you again soon.
37:09 05/18/2022
EP14 Tips to Help Prevent Injury at the Workplace and at Home with Crystal Nelson
Are you a busy mom, a career-focused woman, or maybe you're both? Are you wondering how to better equip yourself to avoid injury in your high-paced day-to-day? Join our conversation to hear from Occupational Therapist and Certified Ergonomic Assessment Specialist, Crystal Nelson. Crystal is the founder of Fargo Ergonomics and Alter Ergo, an online platform which gives you access to digital tools to help improve ergonomics fast an easy.On this episode, learn simple tips and tricks to help you improve your daily life by avoiding unwanted injuries by creating ergonomics that works for you and your family.‍Shownotes: Follow us on social media for more ways to help you and your family optimize your health every day. @checkablehealthLearn more about Fargo Ergonomics at and Alter Ergo at
34:05 05/04/2022
EP13 From Pregnancy to Beyond: Learn the Key Roles A Midwife Can Play in Your Life with Midwife Cassie Kurtz
When it comes to having a baby you want someone there that you know you can trust. You built a bond with your provider as they stand by your side during your entire pregnancy. A great way to receive the ultimate in care with a holistic approach is through midwifery. Cassy Kurtz is a midwife with Essentia Health. She along with a team provide you with great care through not only your pregnancy journey, but through your life journey. A common misconception is that midwifes only care for you during pregnancy, yet the truth is they can care for you as a primary care provider from puberty all the way to post menopause. Tune in to this episode to hear all the benefits midwives can offer.For more episodes like this, check out Start your Wellness Journey at Checkable Health with everything from supplements, to at-home tests, to tips and advice. We have what you want to help you thrive.
39:03 04/20/2022
EP12 Fertility Challenges and Why you Don't Have to go Through it Alone with Dr. Tara Brandner
Studies show that 1 in every 6 individuals struggle getting pregnant, with every 1 out of every 4 pregnancies ending in miscarriage. Fertility Coach advocate, and starter of the nonprofit organization, Everlasting Hope, Dr. Tara Brandner sheds on the topics of reproduction, pregnancy and miscarriage. She reminds us that it's something that it's not something shameful, and should be talked about because chances are either you or someone you know is going through it. The journey to healing begins through compassion, community and education.When you're attempting to welcome a baby into your lives, you may be struggling in with feelings of disappointment and self doubt. If this is you, know that you aren't alone.SHOWNOTES: Podcast site | Checkable Instagram | Dr. Tara Bradner Website |
49:39 04/06/2022
EP11 The Power of Empathy in Treating Chemical Substance Abuse with Cassie Kasowaski
Cassie Kasowaski is the founder and CEO of Beth's Place, an outpatient addiction and mental healthy treatment center. Cassie discovered her life mission after suffering the loss of her mother, Beth, to substance abuse. Before founding Beth's Place, she went back to school, receiving a double masters and is a Licensed Alcohol and Drug Counselor. Cassie's mission is to provide treatment for others so they can avoid the same fate. Her patient-centered care treats the person receiving care with dignity and respect while involving them in all decisions about their health.No two people are the same, and the team at Beth's Place treats each client with compassion and is considerate to their unique needs. Cassie is passionate about working with clients and their families and offer education about substance abuse.SHOWNOTES: Podcast site | Checkable Instagram | Beth's Place
62:25 03/23/2022
EP10 Changing the Narrative for the Future of Female Health with OBGYN Dr. Javaid
Dr. Javaid, MD and Board Certified OBGYN is an entrepreneur and expert advocate for women’s health. Her own personal journey has inspired her to become the founder and chief medical officer of her practice, Her MD. At Her MD, they providing women with comprehensive health care. At Her MD, they take a female-focused approach to health and wellness, and are revolutionizing the experience of health care. Dr. Javaid and her team incorporate everything from cutting-edge technology along with creating a calming, comfortable ambiance for their patients. When it comes to female health, we are finally scratching the surface, yet we have a long way to go. Through the work of people like Dr. Javaid and her team, they are changing the narrative, pushing through boundaries and providing education to women world wide.SHOWNOTES: Podcast site | Checkable Instagram | Dr. Javaid Her MD site
42:50 03/09/2022
EP09 What You Can Do to Optimize your Health Today with dr. Connealy
With cancer rates at an all-time high, nearly 1 in 2 men and 41% of women, Dr. Connealy dedicates her research and career to understanding the roll of nutrition, epigenetics and interactive approaches in healing cancer with the hopes of preventing it. Dr. Connealy is a doctor, author and advocate for the importance in living a healthy lifestyle. In this episode, learn how you can be proactive with your health and how to optimize wellness into your daily life.Key TakeawaysLearn the benefits of blood testsThe approach of treating a whole person, rather than a diseaseWhat can you do to optimize your healthAdvances in modern medicineUnderstand a wholistic approach to healthSHOWNOTES: https://www.wellnessessentialspodcast.comCHECKABLE MEDICAL INSTAGRAM: MEDICAL WEBSITE:
49:23 02/09/2022
EP08 Get the Answers to Your Biggest Pregnancy Questions with Kallie Swensen
Going through pregnancy can be one of the most rewarding experiences a woman goes through, yet, it can also be one of the hardest ones. This episode shares what to expect when you're expecting in a raw, real way. Learn about pregnancy and all the things our moms never talked about in our candid discussion with mom, Kallie Swenson. Every pregnancy is different and brings new experiences. Let the Checkable team be in your corner and answer some of your biggest questions.Key TakeawaysGetting through your body changes during pregnancyTips and tricks to help your body through pregnancyFeel encouraged to ask your doctor questions How often to expect to see your doctor during pregnancyThe benefits of taking parenting classes with your partnerSHOWNOTES: https://www.wellnessessentialspodcast.comCHECKABLE MEDICAL INSTAGRAM: MEDICAL WEBSITE:
41:47 01/26/2022
EP07 Discover the Untapped Potential of Cannabis with Sara Tupper
When it comes to cannabis, we may have a preconceived notion and associate it as a stigmatized recreational drug. Yet, science is uncovering another side to this particular plant and its potential for therapeutic purposes and more. In this episode, discover what cannabis is and the potential benefits it ca have in the health and wellness industry.Hear from Sara Tupper, cannabis advocate and co-founder of Sara Jane, a company providing canna-curious women with tools to elevate her cannabis experience.Key Takeaways • Learning the differences between THC and CBD • Breaking through the stigma associated with cannabis • Exploring the cannabis plant and what it can offer • How to balance stress by incorporating cannabis • Connecting with other women who are canna-curious • Comparing/contrasting the cannabis and alcoholWELLNESS ESSENTIALS SHOWNOTES: https://www.wellnessessentialspodcast.comCHECKABLE MEDICAL INSTAGRAM: MEDICAL WEBSITE: https//
40:19 01/11/2022
EP06 Momming at Every Stage: A Conversation with the Checkable Team
Tune in to hear from three moms and their experiences at different stages of parenting. Motherhood is rewarding, yet brings challenges. You may be asking yourself, what am I suppose to do? We've got stories of motherhood from the moms of Checkable Medical. Whatever stage of motherhood you are in, be sure to tune in.This episode is packed with tips, tricks and experiences from mom's from a variety of walks of life.Patty, Melissa and Erica expand on their experiences of motherhood and share resources and advice they've learned along the way. Whether you're a brand new mom, or are dealing with kids in their teens, this episode has something for everyone.Key Takeaways• Navigating different stages of childhood• Resources to help you be the best parent you can be• Exploring discipline methods• Navigating the challenges of having teenagers• Balancing social media and tech• Share in the joys of being a momWELLNESS ESSENTIALS SHOWNOTES: https://www.wellnessessentialspodcast.comCHECKABLE MEDICAL INSTAGRAM: MEDICAL WEBSITE: https//
53:21 12/27/2021
EP05 How one simple test can potentially save your life with Dr. Conlen
Did you know that every year we lose 14,000 women to cervical cancer? And although we have PAP screenings, which can detect abnormal cells, the number of deaths is staggering. You may be asking, what's the reason? Unfortunately, many women aren't getting regular screens and when cancer is finally detected, it's often too late. This episode is full of advice on how women can get in tune with and take care of their bodies.Dr. Conlen expands on everything from chronic conditions, to preventative care as well as covers what to do when you are looking to get pregnant. He also explains what the pelvic floor is and how to take care of it along with learning what to be aware of when it comes to vaginal bacteria.Key Takeaways· Why and when you should get screened for HPV· The importance of hormone health· Get to know what the pelvic floor is and how it worksHit play and learn all there is to know about what is optimal in women's health. Learn what you can do to take your health into your own hands.WELLNESS ESSENTIALS PODCAST SHOW NOTES:https://www.wellnessessentialspodcast.comCHECKABLE MEDICAL INSTAGRAM: MEDICAL WEBSITE:
39:46 12/17/2021
EP04 The truth about teen vaping wtih Dr. Lester Hartman
Did you know that 90% of individuals who smoke or vape start before the age of 20? Although the tobacco and nicotine industry are prohibited from marketing to minors, the stats show a different story. The effects of teen vaping go beyond the lungs and can cause brain issues, including anxiety, depression, and extreme rage. As Dr. Lester Hartman states, it’s never too early to start the vaping discussion with your child, “Start talking to your kids when they are in first grade. If you are talking to a kid in 5th grade, it is too late.”Key Takeaways: Signs to look for if your child is vapingWhat to do if your child is vaping (resources and tools)How you can get involved, so your child doesn’t startHit play and empower yourself as a parent and get the knowledge you need to get ahead of the vaping game or find resources to help if the problem becomes real for your family. WELLNESS ESSENTIALS PODCAST SHOW NOTES: CHECKABLE MEDICAL INSTAGRAM: CHECKABLE MEDICAL WEBSITE: 
56:06 11/30/2021
EP01 Get to Know the the Hosts of This Podcast
There are a lot of podcasts out there and a lot of content. We realize this, so our vision in creating the Wellness Essentials Podcast (WE Podcast for short!) was to create a space where women could come as their authentic selves and be a part of a community that supports them in their health journey in all ages and stages of life. We want to provide women with engaging entertainment with actionable steps to take as they face everyday life. No topic is off-limits when it comes to health and women’s lifestyle.  By hearing real, raw conversations and teachings from experts and everyday women who have been in your shoes, we feel you’ll be encouraged to make things happen -- and have the tools to do so! In this first episode of the Wellness Essentials Podcast, Patty Post, founder and CEO of Checkable Medical introduces the powerful and passionate team behind the WE Podcast and Checkable Medical. Hear the team’s heart and get to know the women you will be hanging out with in the months and years ahead. And find out what to expect in the knowledge-packed episodes to come! Cheers to living your healthiest and happiest life!WELLNESS ESSENTIALS PODCAST SHOW NOTES: CHECKABLE MEDICAL INSTAGRAM: CHECKABLE MEDICAL WEBSITE:
37:06 11/11/2021
EP03 Foolproof winter skincare routine with The Vanity Bar
Your skin is your body's largest organ, and it’s so important to treat it right! Investing in skincare might not be at the top of your to-do list, but when you want a boost in confidence and want to put your best face forward, it's time to talk to the professionals. In this episode of the Wellness Essentials Podcast, the team from The Vanity Bar sit down with us and talk about all things winter skincare, plans for different skin types, and what is worth putting on your face. In this no-holds-barred conversation, you will get the basics of starting a skincare routine to technical products and services that will help you achieve your best skin. So tune in and Glow Baby Glow! Key Takeaways: Tips you can use to keep your skin happy in the winter.Why you shouldn’t completely overhaul your skincare regime.One item you can add to your routine to make an exponential difference for your skin.The important ingredients you should be looking for in your skin products.Why you should seek out professional skincare advice and services.Be sure to join us on the journey to healthy, happy skin in Episode 3 of the Wellness Essentials Podcast! Connect with the Vanity Bar on Facebook and Instagram.WELLNESS ESSENTIALS PODCAST SHOW NOTES: CHECKABLE MEDICAL INSTAGRAM: CHECKABLE MEDICAL WEBSITE:
44:19 11/11/2021
EP02 How to boost your immune system with food with RDN Sarah M. Tee
The winter season is upon us, which means it’s time to start thinking about ways to combat sickness and stay healthy. Instead of stocking up on items for your medicine cabinet, focus on stocking up your refrigerator with fresh, colorful, immune-boosting foods. In this Wellness Essentials Podcast, Checkable’s Sr. Communications Strategist, Erica Dvorak, chats with Sarah M Tee, a Registered Dietitian Nutritionist and Licensed Dietitian with a Master’s in Public Health. Sarah’s mantra is nutrition from the inside out as it serves for loving and living a nutritious and fulfilled life. Cheers to that, Sarah!Key Takeaways: A nutritionist’s go-to list for immune-fighting foods that help you stay healthy.Does organic matter when it comes to immune-fighting foods?Foods to avoid during the cold and flu season.Quick and easy immune-boosting snack ideas.Immune-boosting dinner ideas sure to please the whole family.So, before you grab that bottle of cold medicine, hit play on Episode 2 of the Wellness Essentials Podcast!Connect with Sarah on Instagram or via her website.WELLNESS ESSENTIALS PODCAST SHOW NOTES: CHECKABLE MEDICAL INSTAGRAM: CHECKABLE MEDICAL WEBSITE:
53:24 11/11/2021