Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama

Lube 101 for Mums: What to Use When You’re Pregnant, Breastfeeding or TTC - with Dr Raelia Lew

• Kath Baquie • Season 1 • Episode 243

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Looking for answers about lubricants, vaginal health, and what’s safe to use when pregnant, breastfeeding, or trying to conceive? This episode has you covered.

I chat with Dr Raelia Lew about everything from types of lubricants to their role in supporting comfort, intimacy, and pelvic health.


In This Episode We Cover:

  • The difference between water, silicone, and oil-based lubricants
  • When and why you might want to use a lubricant
  • Safe lubricants for pregnancy and breastfeeding
  • The best lubes when you're trying to conceive (TTC)
  • Lubricants for vaginal dryness and vaginismus
  • How the right lubricant supports vaginal health and pleasure
  • The science behind Ellechemy – a luxury, evidence-based intimate wellness brand


About Dr Raelia Lew:

Dr Raelia Lew is a Board-Certified Reproductive Endocrinologist, Fertility Specialist, and Director of Women’s Health Melbourne. She holds a PhD in Reproductive Genetics and is a Clinical Senior Lecturer at the University of Melbourne. She co-founded Ellechemy to elevate female pleasure through medically-formulated, customisable intimate products.


Common Questions Answered in This Episode:

  • What’s the best lube for pregnancy?
  • Can lubricant affect fertility when TTC?
  • What lubricants help with vaginal dryness?
  • Are oil-based lubes OK for sensitive skin?
  • How do I choose a safe, effective lubricant?

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LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

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FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath


** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

SPEAKER_00:

If you are pregnant or you've recently had a baby, this podcast is for you. I am your host, Kath Bequey, a physiotherapist working in women's health and mum of three. Inside my online program, Fitness Mama, I just love helping support women to care for their bodies during pregnancy, prepare their bodies for birth and support their after birth recovery, helping them feel confident and strong inside out during this important stage of their lives. In this podcast, join me each week as we dive into all things pregnancy care, child Hello and welcome back to the Pregnancy, Birth and Recovery podcast. So today's episode is fabulous. Initially, I thought it was just for pregnancy and postpartum, but really this is for all women who are sexually active. Because I'm chatting with the amazing Dr. Raylia Liu all about different lubricants for pregnancy, postpartum, but really for all of womanhood. So Raylia is a board-certified reproductive endocrinologist. She's a fertility specialist, obstetrician, gynecologist, director of Women's Health Melbourne, and co-founder of Alchemy Intimate Wellness. So Raylia... understands and knows all things lubricants. So in today's episode, we are discussing different types of lubricants available. We're discussing why and when to consider using a lubricant. And hint, it's not just if you've got issues. It's potentially beneficial for every woman who is sexually active. We're discussing particular, I guess, prescription lubricants. that are available, which might be able to help with conditions such as pelvic pain, vaginismus, postpartum when there's estrogen depletion. We're discussing lubricants, which might be helpful for menopause, for vaginal health, and when to use vaginal moisturizers versus lubricants. different types of lubricants because it can be a bit of a labyrinth in terms of it can sometimes be really hard to know what to use and when. And in this episode today with Raylia, she's really great at just explaining it. So it's really simple to understand. So I found this episode fascinating and I trust that you will too.

UNKNOWN:

Music

SPEAKER_00:

Thank you so much for joining me on the podcast today. I'm really excited to chat to you about this important area that I think probably isn't traditionally discussed as much as it could be or should be. So thank you for joining me. It's a

SPEAKER_01:

great pleasure. Thanks

SPEAKER_00:

for

SPEAKER_01:

having me.

SPEAKER_00:

As I mentioned in the intro today, we're discussing different vaginal health and also There's a big array of different lubricants on the market. We've got lubricants for pelvic pain. We've got lubricants for pregnancy, for postpartum, with menopause. So I'd love to really, it's great to chat because let's just start at the basics. When do you think women should be considering using lubricant?

SPEAKER_01:

Look, women should consider using lubricant from the time they become sexually active because it can improve their sexual experience and pleasure. But a lot of people think of lubricant instead of as a tool in their toolkit, as a medication or even as a I guess, negative because it's contextualized with some kind of deficiency that women think they should lubricate naturally and that, um, that they shouldn't need it. And I would encourage women to consider lubricant as a tool to improve their sexual pleasure and their experience above and beyond what nature can provide, rather than seeing it as something to treat a disease or a deficiency.

SPEAKER_00:

Yeah, right. So you're suggesting there's a potential benefit for being proactive and trialing it, even if you're not experiencing the typical symptoms that Actually, that's my next question. So you're discussing being proactive rather than reactive in nature.

SPEAKER_01:

Yeah, definitely.

SPEAKER_00:

Yeah. Okay, well, that leads me to the next question then. What are the symptoms that someone might experience? So apart from just using it proactively like we just talked about to enhance and improve the sensations, what are some definite, I guess, red flags that we should be considering using it.

SPEAKER_01:

Well, look, as you know, I developed a lubricant range called Alchemy and our range of lubricants are designed to be intimate moisturizers as well. And a lot of people do need skincare solutions for the vulva, particularly if they've had laser hair removal, because that's very, very common. And, you know, with that change of fashion, the labial skin doesn't have natural protectants that it would have if it was hair bearing. So we see a lot more friction, irritation. We also see a change in the skin integrity and fragility. And that's because The skin has no natural protection and also the laser actually works by zapping the glands and the hair shaft. So it causes the skin to be more dry as well as more fragile. So I think quite often, just as a baseline part of daily care, women who've removed pubic hair permanently do need a moisturizer. And a lot of people present with just chronic irritation to their gynecologist And there are some pretty easy solutions by integrating a bubble skincare product. We also designed our lubricant range at Alchemy to be really creating a lube for all seasons of a woman's life. So we do have some prescription products and some non-prescription products. And with our prescription products, we've incorporated elements to try and enhance female beauty. pleasure, either recreationally or in menopause or to treat other conditions, not as a medical therapy for those conditions, but as an adjuvant therapy to try and improve women's life experience. And that's things like conditions associated with vaginismus or with pelvic floor overactivity for other reasons or for, you pain related to conditions of a gynecological nature like endometriosis where there can be secondary sexual problems we also know that every single woman goes through menopause and for the decade prior to going through menopause we have this decade that we call perimenopause these days in the old terminology it used to be called pre-menopause now we say peri but really gradually our estrogen exposure reduces in volume and frequency and in terms of our vaginal and vulval health our skin changes and so we are more prone to requiring a moisturizer and particularly even with you know kind of adequate sexual stimulation over both physical and also kind of cerebral nature. We might not lubricate in the way that we used to because the vaginal skin does change with the changes of perimenopause and menopause. So I think every woman needs a lubricant at, you know, from, from at some point in her life as an essential, as a, as a must rather than a maybe, but I think every woman could actually enjoy sex more with a lubricant and I think many don't understand that because when they have tried, they've tried products that aren't beautiful and don't feel kind of gorgeous to the touch. And when we designed our products, we really took great inspiration from advanced skincare solutions to create something luxurious for women.

SPEAKER_00:

Yeah, yeah, amazing. And you've got an estrogen-based cream on prescription. Can you explain when... Because I know you mentioned it before, but when you might consider an estrogen-based lubricant or moisturizer versus a standard moisturizer?

SPEAKER_01:

Yeah, so look, estrogen vaginally can be used also as a prescription therapy. And many people do use that in menopause, even if they're not using a systemic hormonal replacement therapy. But other people, times in life where it might be really useful is if women have a low estrogen for other reasons, they might be, say, for example, on the oral contraceptive pill. And so the estrogen levels are a little bit lower than as if they were ovulating. And the other times where things can be a little bit low is when you're breastfeeding a baby after you've given birth and estrogen is low for quite some time if women are fully feeding. And sometimes they'd get a little bit of estrogen deficiency in the skin and that causes skin fragility and they can really enjoy the improvements. Same with a little bit of topical estrogen. It's very safe. All of the studies that have shown shown um kind of estrogen used even in high doses topically in hormone replacement therapy none of them have shown any increased risk of things like cancer or blood clots or any other concerns that we sometimes worry about when using estrogen in an oral form and certainly it's very safe

SPEAKER_00:

so Would you say most, if not all women postpartum are a bit estrogen depleted? Would you therefore recommend, and I know this is a bit of a blanket statement, but all women may benefit from estrogen-based Cream, vaginal cream. Well,

SPEAKER_01:

I think it's something they could try if they felt like it might help them. And you could argue that it might help with certain things like healing of tears and potentially healing of episiotomy, wounds and scars after the first instance. Yeah. And that often causes sexual discomfort for women.

SPEAKER_00:

And it can help with pelvic floor symptoms too. So prolapse symptoms and urinary symptoms. So I've seen great benefit in the clinic. At what stage postpartum? So for new mums, she's home with bubs. You know what it's like with new babies. You know, having a meal can be challenging, let alone going to the doctor and getting a prescription for this. At what stage would you... recommend for these busy moms if they were going to try it when would be the best stage to try it

SPEAKER_01:

um they should try it firstly um I would say most women wouldn't become sexually active before about six weeks postpartum. And I don't think most women would want to put any cream on the vagina or on an early healing episiotomy scar or tear until that time. But I think any time after that would be fine.

SPEAKER_00:

Yeah. So the six-week check might be a great time to discuss with a healthcare provider. That's right. Yeah. Fantastic. Now, rewinding a little bit, I'd love to chat more about pregnancy, lubricants for pregnancy. You also mentioned the vaginismus, which can be really common. So I guess I've got two questions here. It can get confusing for, I know, like speaking to friends and patients, it can be get really confusing knowing what type of lubricants to use for what situations. For example, if you're using condoms, you know, there's certain lubricants that aren't appropriate. If you're using silicon-based sex toys, it's another set of lubricants. So can you quickly just clarify what type of lubricants can be used when?

SPEAKER_01:

Yeah, sure. So... Look, most condoms you know, most lubricants will be fine. And certainly we in our range have a silicon base and a cream base and both are condom safe. But in terms of silicon, I guess it's kind of like light poles repel. So if you're using silicon sex toys, you shouldn't use a silicon lubricant. If you're using, say for example, silicon dilator wands, you shouldn't use a silicon based lubricant because it could degrade the silicon of the product. So that's really the clue. Silicon's a really great lubricant base. And we have a serum, a silicon serum, which feels beautiful. It's very slippery. And that can be really helpful for women who have severe dryness. And it can also be, really fun and people can use it for different things like water play and you know you can use silicon lubes and they don't wash away so there's lots of different applications for silicon lube not all sex is vaginal and silicon lubes can be preferred for anyone who's interested in anal sex a lot of men who have sex with men prefer silicon lubes and in terms of Aqueous based products. Our Aqueous Lube is a really beautiful moisturiser. So it sits as a beautiful barrier cream and beautiful moisturiser. And, you know, kind of that I would say is a better dual purpose product. as a daily moisturiser and a lubricant. There are different types of lubricants that people can use. Some people use oils. The problem with oils is any wax-based lubricant, any oil-based lubricant is it will stain, it will leave a residue. Often people complain of staining of sheets and things like that. So I wouldn't necessarily favour an oil-based lubricant. lubricant and because of that yep and also because of um the fact that it's much harder to balance ph in oil-based lubricants but people do sometimes prefer them

SPEAKER_00:

so perhaps if it's someone's first time you would perhaps suggest a water-based lubricant that can also act as a bit of a moisturizer it can work with condoms and it's a bit of an all-rounder would you would is that right

SPEAKER_01:

to Well, that's right. And one of our lubricants that we have is called Protectility. That's a lubricant that I would say is, well, our designs are to help people when they're trying to get pregnant. And it's sperm friendly, but it's also a really beautiful go-to. And in the cream base, it's a really nice lubricant and daily moisturizer. And it's good for kind of young women who've had that problem of laser hair removal and just want a beautiful cream moisturiser that doubles as a gorgeous lube. So I would say that that kind of lubricant would be a go-to and Then, you know, women at different phases of life, for example, in menopause and later on might want something very deeply enriching and moisturizing. And sometimes in some of our products, we add other active ingredients to try and make the cream thicker and to make it a little bit more of a barrier cream function to protect the skin barrier even more. And so I think it's about, you know, kind of trying things out and seeing what people enjoy because lube's also about texture and sensation. And there is a personal preference element to it as well.

SPEAKER_00:

Yeah. You've just reminded me of something I'd love to get your thoughts on. As pelvic floor physios, there's a particular brand that I think is quite well known We've often recommended it. It's an olive base. It's got a bit of a beeswax base to it. But in recently, we've learned that this is an antibacterial lubricant by nature, which isn't necessarily what we want to be putting because bacteria is a normal part of vaginal health and balancing our pH and all the rest. And we're not necessarily wanting to put things that are antibacterial in that area have you got a comment on that without mentioning names of products

SPEAKER_01:

look i again i wouldn't comment on specific brands but what i would say is that you know when we talk about lubricants we're talking about enhancing nature but not disturbing nature and you know you can have ingredients that are essentially you know people think of as natural because they are made in the natural world for example honey is made by bees and you know, things like that and, you know, kind of oils often from plants. But it's not natural for those substances to be in a person's vagina. And I often did quite a popular blog on coconut oil because people often use coconut oil as lube. It's like a bit of an urban kind of tradition. And coconut oil is terrible to use as lube. It's the complete wrong pH and it can really cause problems. You know, a lot of flora, dysbiosis. So it certainly shouldn't be used as a lube. It's a food, not a lube. But so I think, you know, beware of claims of things being natural. I think we have to think with a scientific lens and we have to analyze with the lessons of kind of physiology and think, well, what does the vagina need to be healthy? It needs to have a negative pH because that is what encourages our natural protectors of the vagina the lactobacillus to flourish and dominate and that is your best protection against dysbiosis or changes to the microbiome that are negative so when pathogens need a niche bacteria and yeasts and fungi and you know, any bacteria that's not really meant to be there, it's only going to flourish if there's a niche. And the lactobacillus, you know, makes the lactic acid, which is very important in vaginal health and self-cleansing. And it also needs to be strong so that other bacteria don't get out of hand. And so there isn't a niche. So any kind of disturbance to the flora, anything that kills the natural bacteria, anything that makes the pH too alkaline, because that also causes disturbance in the good bacteria is going to be a negative overall effect. So whenever designing a lube, it's really important to make sure that it's got the right ingredient combination so that the pH is ideal.

SPEAKER_00:

Yeah, love that. So from being a gynecologist and fertility specialist, at what stage did you start to think, I'm gonna develop this product.

SPEAKER_01:

Well, I can tell you, I actually was working in the menopause symptoms after cancer unit at the Royal Women's Hospital at the time. And I used to treat a lot of patients with fertility preservation in the context of a cancer. diagnosis and then follow them through often breast cancer which is unfortunately quite common in young women but other cancers as well and what I really got to think about and my patients who I had in front of me were young women who were sexually active and had relationships and were concerned about fertility and future fertility but had to deal with this terrible problem they not only had the cancer that they often had to have treatments like chemotherapy for which in itself causes skin disturbance, vaginal disturbance. But then also afterwards, they often had to be on medications to prevent their cancer coming back that blocked their hormones. And that meant that they had kind of like a chemical menopause induced. And so really they basically got plunged into essentially menopause, not gradually like it happens to most people, but just all of a sudden. And I realized how deficient everything that I had to offer them was in terms of the lubricants that were designed at the time. And then it really got me thinking and I thought, well, why don't we have beautiful lubricants? We go to... places like Sephora and Mecca and put by beautiful combinations of moisturizers for our skin, for our hands, for our body, for our face. Why don't we have beautiful lubricants? And I really just thought, well, it's because no one's really even just turned their mind to it. And then, you know, kind of being a creative and also being a doctor, I thought, well, how can we use actually principles to take it one step further? And are there lessons that we can learn from therapeutics and from that could enhance the female sexual experience. And really it occurred to me that even though lubes are for the vagina and vulva, there hadn't really been a feminine pleasure lens put to their design. And I guess a lot of lubes were designed to facilitate penetrative sex from a male perspective. And I really wanted to think about it from a feminine perspective. So that's really how, that was really the light bulb moment of our brand. And I sat down with my, very good friend who's actually a compounding pharmacist. And I said to her kind of all of this and how can we design this together? And she helped me design our formulations, which have evolved a little bit over time. But really the crux of our brand, Alchemy, is taking lessons from advanced skincare, lessons from gynecology, and a bit of a creative approach perspective on pharmaceuticals and combining them to make unique lube products that really are for female pleasure and it's really focused with a perspective on you know how can we improve the lives of women

SPEAKER_00:

yeah love that I think traditionally lubricant you know you go to the supermarket and very masculine branding and raspberry flavoured and all sorts of, yeah. So I think I love your whole brand. I know it's not about the brand and what it looks like, but it's like a breath of fresh air. Now I did, before we wrap up, there's a couple more questions because I am very fascinated with your prescription-only lubricants. I think it's quite interesting. Yeah, this is amazing. So we discussed the estrogen-based lubricant that you'd recommend, you know, postpartum, for example, with dryness, you know, whilst breastfeeding. I'd love to explore a little bit more how you can help women with vaginismus or issues with pelvic floor issues. I guess, muscle tension and helping to support that side of things with your lubricant and how, what's in that prescription? How's that different to

SPEAKER_01:

normal? Normal. The main, so it's still got our beautiful bases and you can still choose silicon or cream, but the, Our lubricant called CBD, which stands for Calm by Design, also has an active ingredient of cannabidiol, which is a cannabinoid derivative. And it is a non-hallucinogenic cannabinoid. And it basically, we say, provides the chill without the high of cannabis. And it's something that can be used recreationally. It can be used just to reduce the threshold of female orgasm, but it also can be very helpful for people who do have that sexual tension. And often with vaginismus, there's the physical cause and the also disconnect between the brain and the pelvic floor and the ability to relax kind of with, I guess, control, but There's also this reflex, often emotional side of it, which it's like a vicious cycle. cycle because when you've had pain associated with muscle tension you then anticipate that sex is going to be painful and that causes reflex muscle tension so it's like this self-perpetuating spiral yeah and so what we often need to do and i'm sure you're very expert at this from a pelvic floor physio perspective is we've got to work on the body and we've got to work on the mind and we've got to give people confidence and and help with with relaxation and one of the nice things that you can do because we can compound to a silicon base I think for dilator therapy for women who do have vaginismus and who are trying to have the confidence to insert dilators themselves so it's under their control you can do it in a warm bathtub with our silicon base and with the cannabidiol preparation and that can be really nice and very helpful because it helps the muscles relax you can't but relax in warm water And women often, like a lot of women, like water births and things like that for that reason to help deal with those sensations.

SPEAKER_00:

Has it ever been used pre-birth?

SPEAKER_01:

No. Look, we haven't done a lot of clinical trials in many settings like that just because it's very hard. We're a very small bespoke kind of brand and really we've been really focused on individual experiences care for for women and and very local and so we're not a big pharmaceutical company and you're running those kind of trials this is prohibitively expensive but it would be it would be it would be amazing when you go into labor

SPEAKER_00:

pop on your cream before you start pushing yeah

SPEAKER_01:

fantastic maybe maybe one day we can do that child care you and i oh

SPEAKER_00:

funny okay and there's you've got a third prescription prescription one, don't you? Which has got a bit of testosterone and sildenafil, which I don't know what it is.

SPEAKER_01:

It's Viagra, sildenafil Viagra. It's a vasodilator. So it's also got aminophylline in it, that prescription product. So it's a combination of vasodilators, which means kind of topical drawing of blood to the surface, engorgement, and also testosterone, which drives desire. And so it's the idea of trying to, again, sensitize and drive desire from a female pleasure perspective.

SPEAKER_00:

Yeah.

SPEAKER_01:

And that can be helpful for some women who find it difficult to achieve orgasm or who have a reduction in sensitivity.

SPEAKER_00:

Yeah.

UNKNOWN:

Yeah.

SPEAKER_00:

And it's all topical as well. So it's not, you know, a tablet that you ingest and systemic. So, yeah. Yeah, and all

SPEAKER_01:

effects are local and all effects are subtle, you know. So I would never, you know, oversell our products and say that people are going to have like this absolutely dramatic kind of mind-blowing effect. It's to subtly improve sexual function for women. And happily we've had beautiful feedback from our patients and customers and, you You know, it's one of those little cult products where people keep coming back and trying it again or trying different SKUs. And I'd say there's not one SKU that's right for everybody. People can often try different things and actually enjoy them. So it's just like sometimes you feel like a Chardonnay, other times like a rosé. So, you know, it's fine. You can try it.

SPEAKER_00:

Yeah, absolutely.

UNKNOWN:

Yeah.

SPEAKER_00:

Okay, so I'm just looking at my list of questions. I think we've pretty much covered everything. We've talked about different types of lubricants, the different lubricants we might use for pelvic pain compared to postpartum and menopause. We talked about vaginal health, when to consider using a lubricant. Are there any... questions or is there anything you feel like i need to we need to talk about oh

SPEAKER_01:

look the only thing i'd say in terms of alchemy is one of our other products which is really popular amongst young women actually has a little bit of boric acid in it so that's often a thrush repellent so to speak and so sometimes people do get chronic thrush and it's hard to treat and it is about just then you know re kind of fostering the love of the lactobacillus so yeah um this has a little bit of a kind of, I guess, prebiotic function and some probiotic action as well. It's about the balance and it's about comfort. Often women who have a bit of vaginal irritation from having chronic thrush find boric acid very soothing and it's restoring again that negative pH to allow the lactobacillus to thrive. And that can be very helpful. Some people get recurrent thrush also with the changes of the hormones of the menstrual cycle, more prone to getting it just after a period. So sometimes we can use preventers instead of having to rush to recurrent treatments, which can be less effective over time.

SPEAKER_00:

Yeah, interesting. Vaginal, sorry, bacterial vaginosis can affect fertility and it can often be recurring. Okay. I'm just interested in recently, because I did read some recent research, it was actually a dear friend of mine that published it, so it's very exciting, discussing how treatment has traditionally been for just the woman, treatment with different medications and whatnot, and how now they're suggesting treatment for the male partner. yeah help with these conditions

SPEAKER_01:

yeah so there was a study and basically what it did was it it randomized people into treating just the woman or treating both partners and what it showed was that there was less recurrence rate in the woman if both partners were treated with antibiotic therapy so we now i guess have reframed bacterial vaginosis from a female imbalance to a sexually transmitted infection even though it's not a serious infection that causes long-term damage of structures like chlamydia and gonorrhea but it still can be passed back and forward. Another one that sometimes we think about in the world of fertility, and this is something that can be a cause of recurrent implantation failure in IVF, is colonization with ureoplasma, mycoplasma, and they can be quite hard to culture. So if somebody has that, that's another one that sometimes we treat both partners to prevent kind of that ping pong ball effect of passing back and forward the same condition. Interesting. But

SPEAKER_00:

not thrush, like what you were talking about before. Yeah, well, that's right.

SPEAKER_01:

Well, the thing is that we've just got to consider the physiology of the male versus the female reproductive tract. And actually most conditions, like, for example, candida and thrush, it thrives in a warm, moist environment. And because male external genitalia has different skin, squamous epithelium, a lot of things that affects the vaginal The vaginas, you know, that's why women are actually more susceptible to STIs because the vagina is the biggest surface area and it's mucous membrane line. So it's just some more kind of easily invadable tissue. And that's why things like chlamydia, men can be symptomatic in the acute phase, but then they tend to present and get treated, whereas women can have these kind of infections that go deeper and more extensive into the pelvis and can cause fertility problems, block fallopian tubes, ultimately very damaged anatomy. So we are more susceptible. And so, yeah, our anatomy is different, which is why some conditions are more serious for women than they are for men.

UNKNOWN:

Yeah.

SPEAKER_00:

Amazing. Thank you, Raylia. You've been a wealth of knowledge and it's been really great to unpack what can be a bit of a, yeah, sometimes overwhelming for some women. You know, where do I start with what lubricant? So, and different areas of vaginal health. So thank you so much for chatting to me today. I really appreciate it.

SPEAKER_01:

You're really welcome. I think the take-home message is don't think of lube as like a punishment or something bad. It can be something for you and it can be something that can actually make your life more pleasurable and it's not to treat a disease, it's just to enhance the natural experience. Yeah,

SPEAKER_00:

brilliant. Fantastic. Thank you, Raya. Thank you. Thanks for listening to the Fitness Mama podcast brought to you by the Fitness Mama freebies found at www.fitnessmama.com forward slash free. So please take a few seconds to leave a review, subscribe so you don't miss an episode, and be sure to take a screenshot of this podcast, upload it to your social media, and tag me at Fitness Mama so I can give you a shout out too. Until next time, remember, an active pregnancy, confident challenge, I'll see you soon.

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Katherine Baquie

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