Menopause Overwhelm – What’s Missing From the Conversation

In this episode of The Pelvic Floor Connection, pelvic floor and core coach Sarahjane West-Watson explores why running can trigger urinary leakage and why the solution is often very different from what many women have been told. Many women assume leaking during exercise simply means their pelvic floor is weak and that doing more Kegel exercises will fix the problem. In reality, pelvic floor dysfunction during running is often linked to pressure management, muscle coordination and core function, rather than strength alone. Running creates repeated pressure through the abdomen and pelvis. With every stride, your pelvic floor must respond quickly to support the bladder and manage internal pressure. If this system is not coordinating effectively, symptoms like bladder leaks, heaviness or reduced control can appear. Sarahjane explains how over-gripping the core, activating the wrong muscles, or misunderstanding how the pelvic floor works can increase pressure on the bladder and make symptoms worse — even for women who are actively exercising. You’ll also learn how hormonal changes across the menstrual cycle and during midlife can influence bladder control, and why factors such as caffeine, hydration habits and pelvic pressure can sometimes aggravate symptoms during running. If you have ever wondered: • Why do I leak when I run? • Is leaking when running normal? • Why does my pelvic floor feel heavy during exercise? • Why aren’t Kegels fixing my bladder leaks? • Can I run again without worrying about leaking? This episode will help you better understand what your body may be asking for — and what you can do to support it. Key Topics Covered in This Episode • Why many women leak when they run and why it is so common • The difference between stress incontinence and urge incontinence • How running creates repeated pressure through the abdomen and pelvis • Why pelvic floor coordination, not just strength, is essential for continence • How over-gripping the core and abdominal muscles can increase bladder pressure • Why many women activate the wrong muscles when trying to do pelvic floor exercises • The role of the pelvic floor sling and deep core system in supporting the bladder • Why postnatal women often notice bladder leaks when running • How hormonal changes and the menstrual cycle influence pelvic floor function • The impact of caffeine, hydration and bladder irritants on bladder control during exercise • Why simply doing Kegel exercises may not solve leaking when running Restore Your Core & Pelvic Floor If you would like expert support to reconnect and strengthen with your pelvic floor and deep core, Sarahjane’s guided programme Transform Your Core & Pelvic Floor helps women understand how to activate the right muscles and build real support for movement, exercise and everyday life. Join the waitlist for early access and early-bird pricing: www.fitfannyadams.com/waitlist   Follow the Pelvic Floor Connection: If you found this episode helpful, follow The Pelvic Floor Connection so you never miss new conversations about pelvic floor health, core strength and women’s wellbeing. And if you know a woman who runs or exercises and worries about bladder leaks, share this episode with her — it may help her understand what her body needs.

In This Episode:• Why menopause can feel physically and emotionally intense• How hormonal shifts affect your pelvic floor and core• The hidden role of nervous system regulation• Why “fixing symptoms” isn’t the full solution• A more intelligent, compassionate approach to midlife strengthReady to Go Deeper?🔗 Free Menopause Rebrand Workshop (27 February):https://fitfannyadams.com/rebrand🔗 Transform Your Core & Pelvic Floor Waitlist (Programme starts April 13):https://fitfannyadams.com/waitlist🔗 Join the Members Hub (Weekly classes + wellness support):https://fitfannyadams.com/membershubIf this episode resonated, please follow the podcast and leave a quick review — it helps more women find this conversation.You are not broken.You are evolving.And strength in midlife looks different.

In todays episode of  The Pelvic Floor Connection, I’m joined by Aled Hughes — a father whose journey into parenthood was marked by postnatal depression, identity loss, and emotional shutdown. ***Please be aware we explore themes of depression and suicide. Please seek the support you need by contacting 111 or 999 if you have been affected by this episode. Please contact your GP or health care professional. Together, we explore the often silent mental health experiences of new fathers, and how trauma, sleep deprivation, cultural messaging, and internalised expectations shape men’s ability to ask for help.This episode is for anyone navigating early parenthood, anyone supporting partners, and anyone who has ever felt overwhelmed, disconnected, or alone in their role.We talk about:       - The early signs of male postnatal depression no one talks about      - How trauma in the perinatal period impacts identity      -The cultural “be strong, be fine” conditioning men carry      - How shame blocks help-seeking      -The impact of partner dynamics, sleep, fear, and emotional overload      -How Aled found support — and what he wishes all partners knew      -Healing, communication, and reconnecting with your own needsResources mentionedThe Colour Monster - Alana LLenasConnect with Aled:Instagram @sutmaedad_howsdad Facebook @how.sdad.sut.mae.dad If this episode moved you, helped you, or opened a conversation — please leave a review on Apple Podcasts. It genuinely helps more people find this work.

We all know that we need to brush and floss — but when was the last time you checked whether you were doing it right? In this episode, I share a surprising insight into the similarities between oral hygene and pelvic floor restoration: we think we’re doing the right thing, but often we’re missing the spots that matter most.Jump in to discover:🪥 How brushing habits mirror your pelvic floor habits💡 Why “just doing your Kegels” isn’t enough — and could even backfire🌸 The importance of personalised pelvic floor awareness and education💪 How to build your pelvic floor “hygiene routine” with confidence✨ Special Offer:Get 20% off the Pelvic Floor Programme — a guided video series to help you understand, connect, and restore your pelvic floor for strength and confidence. 👉 www.fitfannyadams.com/teeth🎧 Connect & Support the ShowIf this episode helped you rethink your pelvic floor, please take a moment to hit Follow or subscribe FREE Leave a ⭐⭐⭐⭐⭐ review (it really helps more women find the show!)Share this episode with a friend who deserves to feel strong and connected too💌 For 1:1 consultations (in-person or online):📧 [email protected]

In this episode, we explore:- Why pelvic floor function is more than just doing Kegels- What it really means to have a strong, functional pelvic floor- The importance of learning how to soften and open — not just grip and tighten- How understanding your body’s natural birthing design builds confidence and trust- Why partners play a vital role in your birth prep (and how to involve them meaningfully)- Common misconceptions around pelvic floor needs after C-sectionAnd enjoy 30% off my pregnancy programme: Strong Beyond the Bump  helps you prepare physically, emotionally, and functionally for birth💡 Whether you're weeks from birth or early in pregnancy, this episode offers real clarity and encouragement around connecting to your pelvic floor in a way that supports your body, your baby, and your birth.🔗 Links & Resources:💻 Strong Beyond the Bump Pregnancy Program – Get 30% off with fitfannyadams.com/bump90💌 Contact Sarahjane or enquire about 1:1 sessions: [email protected]🌐 Socials @fitfannyadams.com 🙏 If You Loved This Episode:Please take a moment to subscribe, leave a review, and share with a fellow mama-to-be. Your support helps keep the podcast free and accessible for all!

When your pelvic floor let's you down, it can be easy to reach for your phone to find a kegel gadget or app that will fix it .. but, do we really need another gadget to tell us how our pelvic floor is doing?After an interesting conversation with a colleague, I’m breaking down the rise of pelvic floor tech — from kegel trainers to biofeedback devices — and asking a deeper question: what if the real solution isn’t in the tech, but in your own connection with your body?While these devices can have their place, I’m ask you to press pause and consider this:✨ Your body already holds the wisdom (yes, it really does!).✨ You don’t need a gadget to earn your connection back (it will only cost money and gather dust).✨ Trust, awareness, and consistency matter more than clever apps and expensive kits.This is a light-hearted but deeply empowering episode for any woman who’s ever felt like her body is broken, disconnected, or needs ‘fixing.’🎁 SPECIAL OFFER: As a thank-you for being you, and tuning in, enjoy  50% off access to my  Pelvic Floor Programme for just £19.99 (normally £39). This is a gentle, empowering way to start tuning back into your pelvic floor . 👉 www.FitFannyAdams.com/CONNECTRemember: your body isn’t broken. You don’t need fixing — you just need reconnection.Xx Sj And please take a moment to hit follow / subscribe and drop a *rating a review to help get this podcast out to those that need to hear it! ANd here is the link to my conversation with Dr Anna Burns - Prioritising You - Why Is It So Hard? 

In this powerful  and transformative episode, I welcome back Kristin Revere; doula, educator, and author of Supported: Your Guide to Birth.  Together share our personal experiences for a deeply uplifting conversation on empowered inductions. Kristen shares her personal experience of being induced at 39 weeks due to preeclampsia, and reflects on how it shaped her work supporting other women through birth. I share my experience of listening to my intuition and delaying an induction for 5 weeks, until I was 41 weeks, when I had to fully step into my power, to surrender to a deeply beautiful birth. Together, we unpack the alarmingly rising rates of induction, the often untapped role of doulas, birth coaches, and the ability to access our deep inner wisdom of birth. All the essential tools every woman and birth partner should have — including breathing, advocacy, and knowing when to pause. So whether you're planning an induction or supporting someone who is, this episode is full of practical insights and heartfelt support. You've got this! Connect with Kirstin on:🔗  goldcoastdoulas.com  Cell 616-340-1086. Awarded Best Doula Agency in Michigan in 2024 by LUXLife📘 Social Media - @goldcoastdoulas📘 Enjoy her FREE Becoming A Mother Online Training📘 Her book Supported: Your Guide to Birth and Baby is Here or Amazon for UK listeners Are you waiting for an induction and found this episode helpful? Let me know 👇🏼  📩 Drop me an email at [email protected] or message me on Instagram @fitfannyadams.And is there a hot topic you want to explore or me to explore for you? Just drop me a line! 💕  Please take a tiny moment rate, review and share the episode. It really helps more women find strength from these stories..

 In today’s episode, I chat to the wonderful Kristin Revere (MM, CED, NCS) a doula and author of Supported: Your Guide to Birth and Baby. A book I wish I’d had on my own journey 12 years ago. Kristin takes us through her own powerful story of pregnancy and birth — including the moment she trusted her gut and changed both her provider and her hospital to ensure she felt truly seen and heard.We explore the challenges she faced, from unexpected complications like pre-eclampsia to last-minute shifts in her birth plan, and how she navigated it all by staying connected to her intuition and the knowledge she’d built along the way. Her story is a reminder of just how important it is to stay flexible, stay informed, and to surround yourself with people who respect your choices.Whether you're expecting your first baby or simply interested in the birth world, this episode offers both inspiration and practical insight — especially for those wanting to understand how to advocate for themselves in medical settings.      Connect with Kirstin on:🔗  goldcoastdoulas.com  Cell 616-340-1086. Awarded Best Doula Agency in Michigan in 2024 by LUXLife📘 Social Media - @goldcoastdoulas📘 Enjoy her FREE Becoming A Mother Online Training📘 Her book Supported: Your Guide to Birth and Baby is Here or Amazon for UK listeners  Tune in and let me know what you took away. What did this stir in you? I always love hearing from you.  📩 Drop me an email at [email protected] or message me on Instagram @fitfannyadams. 💕  If this conversation resonated with you, please rate, review and share the episode. It really helps more women find strength from these stories..

What if the way your breathing is holding you back from healing and wellness?In this episode, I sit down with breathwork facilitator and life coach Nanette Davies for a truly powerful conversation about the link between breath, emotional wellbeing, and pelvic floor health. We talk about the ways stress, grief, and trauma can get stored in the body — often without us even realising — and how the breath can be the key to unlocking softness, safety, and connection from within.Nanette shares simple, transformative breath practices you can start using straight away, plus some moving personal stories that show just how much can shift when we learn to breathe with intention. Whether you're navigating midlife, feeling disconnected from your body, or carrying more than you know — this one’s for you.👉 Listen in and let me know how it lands for you. What did you feel? What shifted?📩 You can email me directly at [email protected] or message me on instagram @fitfannyadams.🔗 And if you’d like to explore breathwork with Nanette, you can find her at nanettedavies.comor: Insta - @Breathe_BeliefFacebook - Nanette DaviesEmail - [email protected] 💕  Please If this episode resonates with you, please take a moment to rate, review, and share — it really helps more women find these conversations and feel less alone. Let’s keep lifting the lid on pelvic health, one deep breath at a time. 💛

In today’s episode of The Pelvic Floor Connection, I’m joined by the deeply insightful Natalie Nuttall; wellbeing coach, writer, and co-founder of Smile Group, a perinatal mental health charity based in Cheshire.Together, we dive into how our personal and professional experiences, helped guide us to the knowledge that midlife and menopause can become an invitation to come home to yourself—not something to endure or "bounce back". It can be a powerful opportunity for reconnection, reflection, and renewal.Key Themes:          🙌🏼 The hidden cost of burnout in purpose-led lives          🙌🏼 Reclaiming identity after motherhood and trauma          🙌🏼 Why choosing authenticity can feel unfamiliar—but freeing and aligning          🙌🏼 The role of breath and nervous system regulation in healing          🙌🏼 Chronic illness and menopause as catalysts for transformation          🙌🏼 The myth of “bouncing back”—and the truth about lasting wellbeing This is a soul-soothing conversation for anyone feeling stuck, disconnected, or quietly craving a deeper sense of alignment in midlife. I really hope you enjoy it.  🔗 Connect with Natalie:🌐 Website: natalienuttall.co.uk📷 Instagram: @natsyloo💼 LinkedIn: Natalie Nuttall💬 Join the free closed community group on Facebook: The Heart Space  🤝 About Natalie:Natalie is a wellbeing coach and communications specialist, working alongside people to uncover their intrinsic capacity to flourish. She has more than 20 years' senior level experience in comms and was co-founder of perinatal mental health charity, Smile Group, alongside Ruth Williams. She now offers wellbeing coaching privately and supports heart-led leaders and organisations with coaching and authentic communications.