Ep. 81 Shakira Akabusi - Understanding Post-Partum Fitness & The Pelvic Floor

Sophie Medlin is a consultant colorectal dietitian.In this episode we discuss: just how long it takes us to digest our food from our plate to the loo, what IBS is - what causes it, if it’s genetic and whether you can be cured from it, why some people are born with allergies, how lifestyle factors impact our digestion, how our bodies and digestion respond to stress, if intermittent fasting is beneficial for women’s health, whether we should structure our mealtimes, why we should be looking at our poo more and tracking our bowel movements, and much more!My Links: https://linktr.ee/emilyereillyFind Sophie online: Instagram: https://www.instagram.com/sophiedietitian/?hl=enWebsite: https://www.citydietitians.co.uk/sophie-medlin0:00 understanding our digestion system 06:00 how long it takes to process food through our system 06:49 how do our bodies break down ultra processed foods vs processed foods 12:00 what is IBS 15:00 can you be cured from food intolerances?16:50 what difference does IBS have on digestion18:55 is IBS genetic? 22:00 how to combat IBS 24:10 why are some people born with allergies25:30 how do lifestyle factors impact our digestion  28:50 how does our body respond to stress - why do we need the loo when we are nervous 31:00 why should we examine our poo 33:30 how can people identify IBS 36:00 a realistic approach to managing stress 39:00 simple ways to improve our digestion 42:00 is intermittent fasting beneficial for the gut? 44:50 should we structure our mealtimes in a routine? 45:00 combatting digestion myths - including IV drips 48:40 quick tips for those women looking to optimise their diet, health and digestion Keywordsdigestion, IBS, processed foods, gut health, nutrition, stress, health tips, microbiome, food intolerances, wellness

Shakira Akabusi is a women’s fitness expert, speaker, presenter and exercise coach, specialising in pre and post natal fitness, and founder of Strong Like Mum. In this episode we discuss: Shakira’s mission of smashing the stereotype of postnatal fitness, Shakira’s pillars of health during pregnancy, we examine the ‘bare minimum’ of recommended exercise* during pregnancy - all the way to optimising fitness during pregnancy, the ultimate core exercises to help your muscles pre-partum, whether you can train for an active labour, we go back to basics with the pelvic floor: what is it, how does it work, what happens when we don’t take care of it, and just how many pelvic floor exercises we should aim to do, we go through recovery postpartum and how to build your fitness again, the mental wellbeing side of pregnancy, and much more! *Example based on a medically non-complicated pregnancyWatch the episode on YouTube: https://youtu.be/J0U_sWh8uz8 My Links: https://linktr.ee/emilyereillyFind Shakira Online: Website: https://www.stronglikemum.com/what-we-do Instagram: https://www.instagram.com/shakira.akabusi/?hl=en Book: http://amazon.co.uk/Strong-Like-Mum-Method-postnatal-ebook/dp/B09F8R9D12 Timestamps: 00:00 Shakira’s mission of smashing the stereotype of postnatal fitness 03:00 where does this negative narrative come from? 08:30 pillars of health during pregnancy - sleep, nutrition, physical health and exercise, rest11:20 bare minimum of exercise in a ‘normal’ pregnancy 13:25 ultimate core exercises 15:00 optimum exercise routine for active women during pregnancy 18:00 importance of posture in pregnancy 20:50 can you train during pregnancy to facilitate labour? 22:50 understanding the pelvic floor 26:00 how to do pelvic floor exercises 33:00 post partum fitness 40:00 the mental well-being side of pre and post partum44:00 ways exercise helps our mental health by distraction and allowing us to process 46:30 main takeaways in Shakira’s work in women’s fitness Keywordspostnatal fitness, motherhood, women's health, pelvic floor, exercise, stereotypes, Strong Like Mom, research, empowerment, prenatal health, pelvic floor, postpartum fitness, mental wellbeing, exercise, empowerment, Kegel exercises, women's health, fitness guidance, motherhood, physical recovery

Anna Mathur is a psychotherapist, psychoeducator and author. In this episode we discuss: where self-worth comes from, what burn out is and how it impacts our self-perception, the loneliness epidemic and why so many people are suffering from loneliness, the risks of Chat GPT therapy, the impact of the lack of boundaries in the digital world. advice to those recovering from burnout, what success looks like to Anna, and much more. My Links: https://linktr.ee/emilyereillyFind Anna Online:Instagram: https://www.instagram.com/annamathur/?hl=enWebsite: https://www.annamathur.com/Timestamps:00:00 what is self worth and where does it come from 08:00 the wellness movement 17:00 your inner dialogue20:00 what is burn out and how does it link with self worth 23:00 we are wasting our social energy on social media 26:30 has the demand for therapy increased because people are lonelier 27:00 the ethical challenges of chat GPT therapy 28:20 explaining why there is a loneliness epidemic - why are we so lonely? 32:00 the dangerous side to chat GPT35:00 the freedom and lack of boundaries in the digital world 41:00 what happens when you sweep things ‘under the carpet’ 43:00 advice to people wanting a fresh start 46:30 advice for recovering from burnout 50:00 what does success look like to Anna? Keywordsself-worth, mental health, wellness, burnout, inner dialogue, self-care, therapy, emotional health, personal growth, self-esteem, digital connection, loneliness epidemic, authentic relationships, work-life balance, redefining roles, self-worth, open dialogue, burnout recovery, personal success

Claire Johnson is a registered clinical nutritionist specialising in women’s health and PCOS. In this episode we discuss: how to practically understand and support your hormones, ways to tailor your workouts to reduce stress, whether your genetics predetermine your health, whether you can out-exercise a bad diet, what PCOS is and ways to reduce the symptoms, whether there is point in tracking your menstrual cycle, understanding how you feel throughout your cycle, battling key misconceptions of health, and much more. Watch on YouTube: https://youtu.be/MHdQoWtusc8 My Links: https://linktr.ee/emilyereillyFind Claire Online:Instagram: https://www.instagram.com/claire_womenshealthnutrition/ Timestamps:00:00 ‘people come to me to stop feeling crap’02:50 do our emotions reflect our inner hormone health 08:30 tailor your workouts to reduce stress 12:00 how much do genetics dictate our lives? 15:00 where to start when battling chronic conditions 17:10 can you out exercise a bad diet 21:21 how important is exercise when looking at overall health 24:20 what is PCOS 29:20 how can you cure PCOS33:45 optimum diet for health and balancing PCOS 36:45 marketing of protein products 38:00 should we track our menstrual cycles 40:00 understanding how we feel during our cycle 47:00 being disciplined yet treating yourself with kindness 47:40 battling key misconceptions 52:10 tips for better health Keywordswomen's health, hormonal health, stress management, PCOS, lifestyle changes, nutrition, exercise, mental health, modern life, health conditions, PCOS, women's health, hormonal balance, diet, menstrual cycle, nutrition, self-care, misconceptions, holistic health, wellness

Rosie Davis-Smith has suffered with chronic insomnia for years since her second child was born. In this episode we discuss: what chronic insomnia actually is, whether insomnia can effect anyone, main symptoms of getting little sleep - emotional, stress levels, mental, physical impacts, common misconceptions of insomnia, and tips for people struggling with poor sleep. My Links: https://linktr.ee/emilyereillyWatch on YouTube: Keywords: https://youtu.be/KJPJilNmf4wchronic insomnia, sleep deprivation, mental health, emotional well-being, coping strategies, sleep hygiene, holistic remedies, magnesium, personal journey, support systems00:00 what is chronic insomnia and where does it come from 01:40 how our body manifests what’s inside in impacting sleep 04:15 can insomnia affect anyone? 09:00 is insomnia the re-wiring of our brain? 13:15 main symptoms of little sleep17:15 key identifiers of chronic insomnia - emotionally, mentally, stress, physically 26:00 the turning point of improving sleep quality 27:08 common misconceptions about insomnia 28:10 patterns in other people developing insomnia 30:15 what triggers insomnia 32:20 understanding your own brain chemistry 33:40 tips for people struggling with sleep and insomnia 36:00 biggest piece of advice 

Emma Bardwell is a registered nutritionist and an author on weight-loss, longevity and menopause. In this episode we discuss: our fascination with longevity and the practicalities of living better for longer, what the menopause is and how it can manifest itself both physically and and mentally, nutrition and health basics - how we are neglecting the simple ingredients that compound a healthy diet, Emma’s new book - The 30g Plan, and much more. Watch on YouTube: https://youtu.be/X5yMmkrBc30 My Links: https://linktr.ee/emilyereilly Find Emma Online:Instagram: https://www.instagram.com/emma.bardwell/?hl=en Website: https://www.emmabardwell.com/The 30g Plan Pre-Order: https://lnk.to/the30gplanTimestamps:00:00 Longevity03:40 what is the menopause? 08:00 building community 13:50 lifestyle measures of health 20:00 is life more stressful than before? 22:10 immediate gratification 23:20 meno-washing and over-train under eat cycle 29:00 The 30g Plan 35:00 Benefits of a health test and fears of results Keywordslongevity, menopause, health span, nutrition, mental health, community support, lifestyle changes, stress management, mindful eating, women's health

Dr Emily Prpa is an Award Winning Gut and women’s health nutritionist and lecturer at Kings College London. In this episode we discuss: the 5 basis of health, how our lifestyle impacts our gut, the gut-brain connection, the link between our gut bacteria and the development of degenerative diseases, whether our society is too hygienic, the fascination with the ‘blue zones’, and much more!My Links: https://linktr.ee/emilyereillyFind Emily Online: Instagram: https://www.instagram.com/thenutritionreporter/?hl=en Website: https://www.dremilyprpa.com/ 

Dr Haru Yamada is a PhD sociolinguistics researcher and writer from Georgetown University, and expert on listening, and author of Kiku: The Japanese Art of Good Listening. We discuss: how listening impacts our relationships, how through observational listening we conform to social groups around us, how conflicts can be avoided by breaking down relationship tension, the links between our mental and physical health, connection with memories and nostalgia through listening, and breaking down fight, flight and freeze. My Links: https://linktr.ee/emilyereillyDr Yamada's new book: https://www.amazon.co.uk/Kiku-Japanese-Art-Good-Listening/dp/1035411822/?_encoding=UTF8&pd_rd_w=ca3Sj&content-id=amzn1.sym.f7cacb80-afed-4bd2-a630-ebf24465f0d7&pf_rd_p=f7cacb80-afed-4bd2-a630-ebf24465f0d7&pf_rd_r=258-5436987-2131838&pd_rd_wg=fKCw8&pd_rd_r=37d3b8e8-d9f2-4946-ac06-fec14a7a485a&ref_=aufs_ap_sc_dsk Time stamps:00:00 relationships and listening02:30 how listening and observing help us fit in 05:00 how conflicts occur 15:00 links between mental and physical health 22:00 connecting with the world around you 23:50 the connection with memories and nostalgia through listening 26:00 understanding fight, flight or freeze 31:00 how our listening alerts us to danger keywordslistening intelligence, kiku listening, cultural communication, relationship dynamics, preventive medicine, sociolinguistics, auditory perception, emotional connection, effective communication, personal growth

Connie Simmonds is a mindset coach for women. In this episode we discuss: the fascination of quick fixes in the diet industry - and how damaging they can be, creating healthy habit stacking, the 5 pillars of health, managing financial health, gender roles in the cost of living crisis, loneliness in a digital world, friendships, social media comparison, and much more!Watch this  episode on YouTube: https://youtu.be/sdlnRtAVBH4My Links: https://linktr.ee/emilyereillyFind Connie Online: https://www.instagram.com/conniesimmonds/?hl=en

Madeleine Shaw is a nutritionist and author. In this episode we discuss: defining hormonal health, the first steps of addressing your diet, listening to your body warning signs - examining your pee and monitoring your periods, the extremism of health, the benefits of a Mediterranean diet, battling lack of authenticity in the digital world, why fibre intake is just as important as protein intake, and much more!My Links: https://linktr.ee/emilyereilly Find Madeleine Online: Website: https://www.madeleineshaw.com/Instagram: https://www.instagram.com/madeleine_shaw_/?hl=en