In this episode Dr. Norah discusses why you probably don't need to be stretching your hamstrings, even if they feel tight. The hamstrings have an impact on what is going on at our pelvis and pelvic floor muscles and when the hamstrings aren't doing their job it can contribute to pelvic floor issues and symptoms.  Alternative exercises to stretching your hamstrings: Bridge Romanian Deadlift Stability Ball Hamstring Curl This podcast is for information only and does not provide medical advice. 

In this episode, Dr. Norah shares the story of her recent brith with her daughter, Maddie Jean. She is also joined by her Doula Miriam Lam ( https://designated-doula.com )

Pamela a registered dietitian with over 12 years of experience in  helping people regain optimal health. Her office, Women and Family Nutrition is in downtown Raleigh and for the past 5 years she has been specializing in reproductive health using ancestral nutrition principles, and focusing especially on helping women who want to get pregnant. You can learn more about Pamela at her website https://www.womenandfamilynutrition.com Blogs referenced in this episode: Fried foods https://www.womenandfamilynutrition.com/vegetable-oils-and-fried-foods-cause-a-myriad-of-health-problems Calcium https://www.womenandfamilynutrition.com/calcium-from-plants-can-you-get-enough Collagen https://www.womenandfamilynutrition.com/collagen-for-pregnancy https://www.womenandfamilynutrition.com/collagen-protein-for-pcosed762e0b Salt https://www.womenandfamilynutrition.com/salt-do-you-use-enough Pamela's Book- The Collagen Diet https://www.amazon.com/Collagen-Diet-Rejuvenate-Strengthen-Production/dp/1612438326/ref=sr_1_1?crid=2YF87CA86X3G4&keywords=the+collagen+diet+pamela&qid=1658517094&sprefix=the+collagen+diet%2Caps%2C178&sr=8-1

Have you been told to "tuck your pelvis under"? Well, there is such thing as TOO much tuck under. Sometimes we actually need to UNTUCK the pelvis to engage the lower abs and pelvic floor better. Take a listen to learn why too much tuck can be a bad things and when you may need to untuck. 

Dr. Norah sits down with  midwives Cassandra and Karen of City of Oaks Midwifery to talk about C-sections, indications, planned vs unplanned as well as VBACs and what moms can do to help them prepare for a successful VBAC. Learn more about City of Oaks Midwifery at www.cityofoaksmidwifery.com or follow them on instagram @cityofoaksmidwifery 

There are an estimated 600,000 C-Sections every year in the US. A C-Section is major abdominal surgery and there are a few considerations that you need to know if you have a C-Section or are going to that you usually won't hear from your OBGYN or Midwife. Take a listen to hear the 3 things you NEED to know. Also HERE is a link to the cupping set I recommend. 

Dr. Norah, an expert in pelvic floor dysfunction, discusses the interconnectedness of the pelvic floor with muscles like the diaphragm and transverse abdominis. She highlights the importance of strengthening the lower abs to support pelvic floor function and explores the relationship between pelvic floor activity and abdominal engagement during exhaling. The podcast also touches on the significance of balanced pelvic floor muscle movements and the role of intra abdominal pressure on pelvic floor health.