In this episode of Get Your Shit Together we chat about:
🧡 Tight front pocket and holding on to your pelvic floor
🧡 Bladder training - no, not more kegels
🧡 Restless sleep, restless bladder, and blood sugar
🧡 How to hydrate without constant night pee pees
🧡 Pelvic floor tips for more restful sleep
Episode Show Notes: www.getyourshittogetherpod.com/podcast/episode75
Follow us on Instagram @getyourshittogetherpod
Connect with Adina:
Instagram: @adinarubin_
Website: www.adinarubincoaching.com
Enroll in self-paced Strength Training for Happy Hormones (STHH)
Connect with Diane:
Instagram: @dianeteall
Website: www.diteawellness.com
Root Cause Reset Course: www.rcrprogram.com
Comment end
In this episode of Get Your Shit Together we chat about:
🧡 Tight front pocket and holding on to your pelvic floor
🧡 Bladder training - no, not more kegels
🧡 Restless sleep, restless bladder, and blood sugar
🧡 How to hydrate without constant night pee pees
🧡 Pelvic floor tips for more restful sleep
Episode Show Notes: www.getyourshittogetherpod.com/podcast/episode75
Follow us on Instagram @getyourshittogetherpod
Connect with Adina:
Instagram: @adinarubin_
Website: www.adinarubincoaching.com
Enroll in self-paced Strength Training for Happy Hormones (STHH)
Connect with Diane:
Instagram: @dianeteall
Website: www.diteawellness.com
Root Cause Reset Course: www.rcrprogram.com
Comment end
Hello
Diane:Hi.
Adina:and welcome back to another episode of the G Y S T Podcast
Diane:Oh yes. It feels like we were just here. Our recording schedule's a little, a little crazy because it's been crazy wild times with baby's party rocking
Adina:Party
Diane:party rocking at night. Yeah. Yeah.
Adina:Yeah, you heard it here folks. We are not well rested.
Diane:I did get a nap. I've been doing this thing where, well, Neil's trying to wake up really early for just whatever reason. He's like, I gotta wake up like six o'clock. I'm like,
Adina:I feel like Neil's always waking up really early.
Diane:why? Like for what? Like
Adina:Do we have to like find him at 5:00 AM Yoga class to go to when he's here?
Diane:He used to do that here. Get up and go to 5:00 AM So anyway, he's been waking up early, so the dogs have been waking up early and I guess he's been feeding them around that time. So I woke up today and saw the pantry. There was a post-it note on it that said We ate. In all caps, because Doug tells stories, my pug tells stories and would definitely have me believe that he's never eaten before. And there have been times where Neil fed the dog's breakfast and I did too. Like they're little scammers.
Adina:I love the post-It. It's really efficient.
Diane:we ate
Adina:I love it. It reminds me actually of, um, I dunno if I told you about this. So did I, I don't remember. Um, so when it was really cold in my apartment in New Jersey in the winter and my starter did not love that, I would put my starter inside my oven with the light on. I used to leave a post-it on the outside of the oven to remind myself not to preheat the oven cuz the starter was in there and I didn't wanna kill it. And then one day I was like cleaning up Minnie's playroom and I saw she had a little post-it on her toy oven
Diane:what did it say? Anything or she.
Adina:it was just a plain post-it cuz that's what I do with mine. I just like leave a post-it on there to remind myself something's in there. So cute.
Diane:I was actually just thinking about how I have the supplies and have yet to start my starter because it has been too cold and we like keeping the house really cold overnight so I can like snuggle down, not sweat the bed, you know, so it might be a summer activity for me.
Adina:Yeah. Yeah.
Diane:Any, any yummy things that you're consuming over there? Are you just trying to get by in survival mode?
Adina:It is survival mode, but thankfully it's really easy. to make some things in the instant pot. And you don't have to be like cooking in the kitchen, but you can still be eating home cooked food when you're exhausted and not feeling well. Cuz like the last thing you need when you're not feeling well is takeout. You know what I mean?
Diane:Sometimes you do need
Adina:I need home cooked food when I am exhausted and unwell. And so I've been just jamming on beef stew I do. Um, if you've never made beef stew in the instant pot, like what are you waiting for? Just put some stew meat in there. Put some potatoes, carrots, onions.
Diane:it's really hard to fuck up.
Adina:yeah, like enough liquid to cover the contents and then just season her up.
Diane:You have a, you noted seasonal citrus here, and I thought, are you
Adina:Oh, not in the beef stew. No, no,
Diane:Like maybe oranges? I don't know.
Adina:Yeah. No, no, no. Um, The only stew that gets fruit for me is like a lamb shank situation, you know? Um, but yeah, I don't even sear the beef. No time for that. Just throw it in the
Diane:no browning of the meat
Adina:not when this is at stake. Like I just need warm beef in the belly as soon as possible. And I actually had Donnie and Minnie make the beef.
Diane:beef. Mm-hmm.
Adina:Love it. I had Donnie and Minnie make the beef stew yesterday because like they needed an activity and I needed beef stew. So that's how it went down. And you know what, it was delicious. And then I added after the fact some gluten fruit, like a rice noodle, uh, like a brown rice, you know, like a gluten-free pasta. But it was like a spiral noodle. And I let them get a little overcooked and kind of like a really fat and mushy, nothing like an overcooked noodle in a beef stew, you know,
Diane:Ugh. It just all disintegrates
Adina:No, it didn't. These are actually, they have a nice texture to them. Yeah. Yeah.
Diane:Or just mops up all of the liquid.
Adina:And it thickens the stew too. It's nice.
Diane:Ooh. Yeah. I have made like nothing exciting over here. It's been a busy week and I've kind of outsourced whether he likes it or not. Meal prep. And dinners to Neill. I did make a cod and experimented with like some breading with gluten-free Panko crumbs on it and some like cumin red pepper. But it was just okay. It was really like a means to an end. I really wanna get excited about cooking again, and sometimes I just go back to my basics. So there's a cafe I really like working from, and they have this curry Caesar salad, but I always ask to add chicken to it, and it's very curry delicious. It's got sourdough crumbs. And I always think about how when you make Caesar salad, it's basically like bread and cheese,
Adina:It's a grill cheese. Yeah.
Diane:with some lettuce. Um, but other, yeah, no new food updates except I've started going down a TikTok travel, TikTok rabbit hole, saving ideas for when I eat my way through Israel. So lots of good things in
Adina:It's happening soon.
Diane:Mm-hmm. And I'm sure you're gonna have some delicious recommendations, but Oh my gosh. Yeah. I cannot wait. There's gonna be so much, so many good breakfasts too. I can't believe that we have these piddly little like continental breakfasts at our hotels here, and they have all out buffets it
Adina:It's a feast.
Diane:Feast
Adina:Yeah. Breakfast really is the most important meal the day, you know.
Diane:Yeah.
Adina:Um, also the seasonal citrus here has been like insane right now. That's what that note was in the outline. It didn't, the citrus doesn't go in the beef stew. It's just the, have you ever had a p.
Diane:Oh yeah.
Adina:Okay, so the Pellas here are amazing and specifically the pink pellas. I've been just tearing through
Diane:You've been pummeling palms.
Adina:Yeah, so, and the kids really enjoy it too. It's like a fun activity for mini to, I basically use a chef's knife and like I'll lob off the top and the bottom of the sides and then I just give her a chunk of it and she loves to like take the flesh off, you know, and get to like the yummy part.
Diane:Yeah, peel the flesh off.
Adina:Yeah. It's a fun activity for
Diane:I do that with my,
Adina:off
Diane:I do that with my rotisserie chickens. Uh, The only other, the only other update I have over here is Illumina update. We just had that devices episode, which y'all loved, loved to hear it. So you
Adina:by the way, like they really loved it. That was, I think, our most downloaded episode. This, I mean, for sure this season, but also like it's creeping up on all time downloads and it's not that old of an episode, so.
Diane:The girlies are shopping, I guess maybe taking things out of their carts. So Lumen update. You do inhale and exhale in it like a little vape. Vape On the inhale part, I guess. Um, I still am. It is not loving it. It's not something I would recommend to people. Their app interface is pretty good, but I don't cosign a lot of their nutrition recommendations, you know, how we feel about fasting for most people. So kind of a cool tool for learning some things about your body and how it works. But ultimately I think you can learn that without a device. I know a couple gals who can help you figure that out. So I don't think it's something I'm gonna be recommending, but I really appreciate that they were like, Hey, do you wanna try it? We want, and if you like it, we can go from there. Um, I never recommend any device or anything to people unless it's something I could fully get behind.
Adina:we like.
Diane:Yeah. Um, also speaking of devices, there's this big account in the wellness space. I won't name them cause I really do like a lot of their other content products. But it was basically a reel about things that I learned about my blood sugar, and it was what they learned about their blood sugar and wearing a continuous glucose monitor. Right. And they were all things that we talked about on the episode that you can learn through education and learning about your body. It was like, um, I feel better or stronger after workouts. I have to pull it up and see what else.
Adina:Yeah, I, you sent it to me. It was like my blood sugar spikes, like when I have coffee, before eating breakfast or
Diane:Right, right,
Adina:my blood sugar spikes when I eat carbs without protein or something like,
Diane:Yeah, my blood sugar spikes. What spikes? My blood sugar spikes. There's minnie's tongue twister when I don't have enough protein at breakfast. If I eat Sweetss alone instead of after your meal or you know, alongside other more satiating macros, then blood sugar spikes. Surprise. Not enough protein, fiber and fat alongside carbs than my blood sugar spikes, like skipping meals are waiting too long to eat. We don't need a continuous glucose monitor to tell us those things,
Adina:To tell us any of that. We've told you that if you've listened to any of these episodes, we've told you that.
Diane:Yeah, I mean, I like this creator a lot. Otherwise, and I can't, let's see if this is a partnership. I'm really curious. No, it wasn't. Okay, so maybe, maybe she was just testing this out. But yeah, go back to our devices episode if you haven't heard it yet, one of our top episodes ever. But y'all are leaving some great comments, so I wanted to share a couple of them with you. Beep boo boo please. Helen, you can cut this out or not Okay. What's this person's name? Paula. Okay. Paula loved to comment on our devices at Rio and said, my girls, how I love listening to Ye or yay. How do we say that?
Adina:Is she Irish?
Diane:Well, no. I don't know. Well, Paula tell us if you are, but I thought it was hilarious. She said, my girls, how I love listening to Ye and what a brilliant, reassuring episode. Also, and here is like the stressed emoji. I had never thought of warming up my thermometer. Defo main takeaway from this episode turns out my temps are three fire emoji.
Adina:We love that for you, Paula.
Diane:Yeah.
Adina:So glad we had mentioned that it was such like an afterthought, but like I guess people don't know.
Diane:that is an aha moment I had with my B b t, my, um, cycle tracking device. Like I said, I sleep in an ice box. It's just a preference. I like burrowing down into a comforter and. if I'm not kind of warming up that device before it might read that I am in fact dead I'm very cold to the touch.
Adina:A corpse.
Diane:Yeah. Yeah. Truly. I mean, I think we keep the house at like 54, 55 Fahrenheit at night. It's just a preference which sign note, we'll have to do it over. We'll have to do a recovery biohacking episode because people are asking me about different sauna situations and I keep seeing a sauna blanket where you basically burrito yourself into this thing so you can lay down, which being horizontal fun, but also I thought it would just gimme the sensation of sweating the bed. And if I wanted to do that, I would just turn the heat up in my house.
Adina:People do.
Diane:Yeah.
Adina:do like sweating the bed.
Diane:Mm-hmm. And the final thing I wanna share with y'all, where was this? I have way too many screenshots and like random things in my phone. This one's from m and m says, loving the latest episodes. My long car journeys have been boring the past couple of months without your podcast.
Adina:Aw.
Diane:much for showing up. Found that in our, our dms in our request. So thank you for sharing that. And if y'all have a second, that would be a great thing to share in our Apple Podcast review or in your Apple Podcast review. That helps us so much and helps us reach more women who this might help. So if you have a second, drop us a little love note. We'll give you a big hug.
Adina:go ahead. Give it a pause. Just pause this episode, come right back. Just hop over to the podcast app. Leave us a little review and then continue listening,
Diane:Mm-hmm. well shall we
Adina:we Okay. So this episode is very important to me because this is something that I struggled with in a major way for a long time and had no idea that like this was something I could control. I remember specifically like when I was living in a dorm, this was something when I had roommates, like I would just toss and turn in a bed and just. Not be able to fall asleep. My mind would be racing and I would think to myself like, oh, I must have to pee. Like, let me just go run and pee. And then
Diane:Hmm.
Adina:get a feeling of relief and I would lie back down on my bed and toss and turn some more and then be like, I, I have to pee again. I think. And
Diane:So you got a chamber pot.
Adina:Mm-hmm. basically, this was something that would continue for hours sometimes. And whenever I felt like I couldn't fall asleep, I always somehow convinced myself that it was because I had to pee. So if you have had this experience, or you are a person who wakes up a few times in the middle of the night to go to the bathroom, or you wake up to feed a baby and then before you put the baby back down, you put the baby back down, and then you're like, before I fall back asleep, I should just go pee real
Diane:just in case.
Adina:Yeah. If this is you, this episode is for you because we would like you to know that you can live a life where you sleep through the night without peeing. Not even once. But we do also want to make sure to say that if you are going to the bathroom in the middle of the night, you are not broken. It's not like there's something wrong with you but you can make this better, you know? And like it might be happening way more in certain seasons of life, like maybe while you're pregnant. Yep. or early postpartum. And even in pregnancy, I hear people all the time just saying how many times they pee in the middle of the night. Even in pregnancy, you do not have to be up all night peeing. Like there is progress that you can make. It might get to a point like late stage pregnancy where there's just like babies taking up a lot of space and pressing on your bladder, and you might not be able to hold as much urine overnight and maybe you have to pee once, but it shouldn't be an all night affair. And we wanna talk about all of the different factors at play here and the different ways that we can attack this and find some resolve
Diane:Yeah. Attack And as you saw from the title of this episode, we are focusing on the night peas because we hear from clients a lot that, oh, they can't sleep and they're getting up several times. But this might also be something that you're dealing with, like the urgency and needing to go straight away right away throughout the day too. So we'll definitely be talking about that. I put up a question box on our story yesterday asking what questions you have about this topic. And there are several, several from people who say, I'm pregnant right now, and so how. what can I do? Or maybe someone has a partner who is keeping them up and they go pee. So then they think they have to, or they're just waking up and like you said, thinking maybe in order to get back to sleep, I gotta go to the bathroom. So we're gonna dig into all that. Thanks for submitting your questions. And like Adina said, if there's, this is happening regularly, there are things that we can do. But first up, we need to talk about what's going on. Why? Why you have to go make the night Peepees. So we gotta talk about pelvic floor tightness
Adina:You know, we do
Diane:and we talk about tight buttholes a lot, but I'm learning, or I learned through talking with Adina, making this outline that for once, it may not be the typo. That is the problem here is that.
Adina:It could be the tight butt hole, honestly. But what we need to understand is that there's sort of like a front, middle, and back to our pelvic floor. So if you think about like your phole, your B hole and
Diane:front hole, your Rebecca,
Adina:your vaginal opening, like there's, there's front, back, middle to the pelvic floor. And when we're thinking about our pelvic floor contracting and relaxing, the ideal is for that to be a coordinated situation where front, middle, back sort of work together on a lift and relaxation. But for a lot of us, whether it is because of the position of the pelvis or just because of where we hold our attention and how we've compensated over time, some of us clench the back more or clench the front more. Um, and so for those of us who, but again, like. It doesn't necessarily need to be one or the other for this to be happening, but oftentimes with this urgency and just like that feeling of, oh, I have to pee. A lot of times it is front pelvic floor tightness, but again, it does not matter if it's front or back. It's just a matter of bringing some awareness to the fact that your pelvic floor is playing a role here. If you always feel like you have to pee, there is likely some sort of tension or holding tightness in the pelvic floor
Diane:Right? and so it makes sense if you feel like you always have to pee that you're going to clench because you're thinking I need to prevent myself from peeing. Right.
Adina:it's this vicious cycle of like feeling like you're holding it in. So like it sort of just contributes to that clenching and tightness.
Diane:Yeah. And I know we're gonna break down like anatomically, like why that's happen happening a little bit more. I also have definitely had the experience of, oh my gosh, the middle of the night. Do I have to pee? I think I might have a UTI because I have that feeling or be feel a UTI coming on, but then it goes away. Or I go pee and I feel fine. But it's almost like, do you, you don't want to not go because then you don't wanna have a uti. But you mentioned that sometimes people think they have a UTI and it's actually not that it's pelvic floor tightness. Is that right?
Adina:Yeah, and even some providers will like misdiagnose this one, like if, cuz the symptoms can sound very similar. And so a lot of times we're thinking doomsday, like, oh, it's another uti. Um, but it might just be this chronic tension or tightness in the pelvic floor that's just being misread here.
Diane:Of course, if it does, the feeling doesn't go away and you are. Peeing razors then, then you, you know, you know, oh, if you've had the misfortune of having a uti. It's been, knock on wood, a very, very long time for me, but I've heard from friends and clients, and this sounds miserable, all right. I'm still trying to wrap my head around this because in my head it, it seems like, all right, I have to pee, so I'm going to clench to keep it up there. But can you explain why it's a vicious cycle that would be like, just perpetuate this urgency and this feeling like what's happening anatomically.
Adina:Yeah. So what a lot of people don't unders.
Diane:whatever,
Adina:What a lot of people don't understand is that for P to come out, you need to have a good bladder squeeze like our bladder squeezes and our pelvic floor needs to relax. And when you clench the pelvic floor, you're having this sensation of needing to pee. But a lot of times this is just coming up because like there's a lot of nerve endings down there. It's the same thing we talked about with like booty hole tightness, where like sometimes it can manifest as itchiness. Like there's just a lot of nerve endings down there and we don't really understand what we're feeling a lot of the time. So the sensation of tightness might be misunderstood by our brain as the sensation of needing to pee.
Diane:Mm.
Adina:when our pelvic floor is tight, we're holding a lot of tension there. We're not allowing for that relaxation that allows for that full bladder squeeze and full emptying. So if this is going on for you, you may have the feeling of like, maybe it takes a while for your stream of urine to get started. Like you kind of sit on the toilet and you're just sitting there for a little bit and then things get going. Or you made it may notice, like you're peeing very little when you go to the bathroom. Like if you think about, if you have a kid and you think about like your toddler peeing, like they sit on the toilet and it just gushes like it's like
Diane:or maybe not your toddler. I've described it as like a power pee when, okay. Let's say I at the movies and I need to get back to the movies, so I just go and like power pee,
Adina:right. So I definitely wouldn't recommend like actively pushing your pee out cuz same kind of thing. Like that Yeah. Like one of, that's one of those bad pelvic floor habits. But
Diane:Not every time, but sometimes you gotta go so you can get back to that movie, you know?
Adina:I know, I hear it. Hold on. My mic is really loud. What's going on here? Hello. Okay. I think that's better. Um, yeah, so if you just are feeling like you're always having this tiny little stream of urine, or maybe it's that middle of the night situation where like you get up and you pee, but it's only a little bit and then you
Diane:you're like, huh, I thought I really
Adina:only a little bit Yeah. So that's a case where we're not really getting that full emptying and we are clenching a whole bunch and it's impacting our ability to get a full stream of p e.
Diane:I like saying Peepee way more than you're in. I don't know,
Adina:Yeah. Urines. Disgusting.
Diane:pee pee. So some tips for that pelvic floor tightness. Stop peeing in the shower, just stop. I guess a lot of people do this and
Adina:is one of those like things where your brain gets involved in, because it's like if you are always peeing in the shower, then your body's just gonna start associating that with releasing your urine, and then you are not gonna have control over that function anymore.
Diane:yes. Or yeah, here's the, you hear the water running and immediately you have to go. Um, or also this might come up for you during the day is going pee as soon as you go get home. So then you feel that urgency when you pull into your driveway. This happened to me, and so also, I don't know if we shared this too, maybe we did, is that you can have these issues without ever being postpartum or having a Bay Bay. I would pull into the driveway and think, okay, now I have to go I have to go immediately. It was like
Adina:the mind is a powerful thing, especially with the pelvic floor, like the mind pelvic floor connection is so intense that we create these stories. The second we create these routines, we create these stories, and then our body remembers them and we start to lose control over these really important functions.
Diane:Mm-hmm. Yeah, that's another case for pelvic floor physical therapy, which definitely helped me on that front and we'll get to that later. So stop holding on for dear, dear Life, or also doing the just in case PPE before you leave the house too.
Adina:yeah. Even if your mom used to yell at you before you left the house, you better pee before we leave the house. No matter how drilled into your brain that is and how nervous you are that there won't be a bathroom where you're going if you pee every time, just in case before you leave the house, even if you've peed 20 minutes ago, your body is gonna start remembering that
Diane:Mm-hmm. that as soon as we have that key in the door, we are going pee. It's crazy how powerful that connection is. Your body's just like, we remember. This is what we do every time. So you can train it to do other things too.
Adina:And then the opposite end of that is like, don't hold in your pee forever. Like if you feel like you have to go to the bathroom. Sure. Sometimes things come up, like for example for me, like if I have been chugging water in the middle of the night cause I'm nursing and then I'm feeding the baby and then I feel like I have to pee and then I have to hold it in cuz I'm still feeding the baby. Like, you know, that's okay. But don't just like hold your pee in forever. Just like cuz
Diane:Just cause. Yeah. Sit at your desk like a desk warrior for five hours without going pee. Yeah. Stop holding onto your peepee. It's not a contest. In fact, this might have come up on a past episode. I remember years ago when the we, one of those gaming consoles was just coming out. There was a radio station I believe that did a contest and it was Hold your we for a we. And I think this woman was either hospitalized or die because she held onto her peepee for so long. So we had to like chug all this water, which we don't like that either. And held onto it and like basically drowned ourself. So extreme scenario. but don't hold, hold onto your pee. But with that in mind, maybe people are listening to this and they're wondering like, okay, so how often should I be going on average, right? And how long should I pee pee? Are there some goals we can give them?
Adina:Yes. We love actionable goals around here. Um, so basically we were talking about that pea stream and like if it's too little or if it's gushing, basically like your should last like eight on the low end to 15 seconds on the high end. So like somewhere in that sweet spot, eight to 15 seconds long is kind of what we tell people as a normal stream of urine.
Diane:a normal healthy stream of pee pee. Oh my gosh. eight to 15 seconds. Okay, now how many times or how frequently should we go pee pee?
Adina:around like two to four hours in between
Diane:Okay.
Adina:Yeah. During the day.
Diane:how many times can we say maybe, yeah, this isn't talking night pee, but that's, I think, hopefully gives people a nice frame of reference or actionable goal. Love it. So, eight to 15 seconds. If you are going beyond 15 seconds, you held on too long, and if it's under eight or you're only paying for a few seconds, not great. Okay.
Adina:we can hold on a little longer or probably peeing too frequently.
Diane:Yeah. So some dues. Some dues for supporting pelvic floor tightness and healthy pee. Breathe. We say this all the time, but it is the answer. We're not gonna stop saying it because it's so, so important. Um, aina, can you clarify what you mean by breathing? It's not just shallow breaths. What is it?
Adina:Yeah. So when we say breathing, we're talking specifically about making sure we are getting our diaphragm moving so that we are putting pressure down to lengthen the pelvic floor and relax it. So this is something that takes time to learn. Like anyone who's been inside of T h H and has tried any of the positional breathing drills, the feedback in the beginning is always like, I don't feel like I'm doing this right. I don't feel like this is doing anything. Like you're telling me that my ribs should feel like they're moving, but they're definitely not. So what's going on here? But, It takes time to nail down these breathing drills, especially if we've been in poor patterns of breathing for so long, because we take multiple thousand breaths a day. And so if we've been using a bad pattern for that many thousands of breaths a day over every day of every year of our lives, we've drilled in some habits. And so if we want to get our diaphragm pushing down, if we wanna get our pelvic floor relaxing, we need to actively be working on those better breathing patterns. And again, like don't get discouraged. It does take time. But as far as practical tips, if you wake up in the middle of the night and you feel like you have to pee, I encourage, especially if this is something that happens a few times a night, I encourage you to, in that moment when that happens, before you get outta bed to go pee, try. Getting into a position that actually helps you connect to your pelvic floor and relax. So for a lot of my clients, that's gonna be a child's pose or a rock back position or a 90 90 position. Get into a position that feels good for you, that you can connect your ribs and pelvis, that you can relax your pelvic floor and just do like 10 deep breaths. And then see if you still have to pee. And if you do go pee. If you don't go back to sleep.
Diane:Boom. Love an actionable tip. Good luck exercise. And if you're in s st h h, spoiler, spoiler alert, there are plenty of different breath work, uh, exercises that you'll be using to warm up for your workout, but you can also take those with you throughout the day or at night, which is really awesome. And you've mentioned you've teased. That you're doing a strength training for Happy Hormones postpartum program for anyone listening to this who is pregnant or will soon be postpartum. Do you have an ETA on that?
Adina:I don't right now just because like things got a little crazy over here and there was no content creation in the month of January.
Diane:Sure, sure.
Adina:Um, we were just like out of commission for too many weeks, but I am still aiming for like March, April at the latest, but we will see how it goes. I'll keep you posted on the progress based on how the family unit functions over here.
Diane:Yeah. Yeah. I know that you do have a membership after women have gone through s h H, which women can go through that program when they're pregnant now, since you don't have the, that other program specifically, uh, ready yet, and then get support for all those postpartum needs. All right. So you were talking about the importance of your ribs moving when you're doing that breathing. Can you talk a little bit more about that?
Adina:I'm so glad you asked, because this is something people are sleeping on. So basically, again, like we mentioned, your diaphragm needs to move down in order for your pelvic floor to relax, but for that to happen, your ribs need to expand. And for so many of us, our ribs are just clamped down. And maybe this looks like you spent a lot of your middle school, high school years sucking your stomach in and now your ribs are sort of really sticky in the back or
Diane:to picture what this looks like.
Adina:Yeah, it's subtle because it's not like you don't see a lot of movement at the ribs. It's sort of just that expansion that happens when we breathe. But for a lot of us, the back of the ribs are almost like taped down because we have just not gotten the breath in there for so long.
Diane:shallow breasts when they're stressed.
Adina:yeah, or like maybe you just wear a sports bra that's too tight and it constricts your ribs and then your ribs are just not used to moving anymore and they don't expand with your breath. And so.
Diane:ditch your bras. Got it.
Adina:Ditch'em, burn'em. Take off your bras and burn'em.
Diane:Which underwire is just so twi and uncomfortable, so for so many reasons, but restrictive for lymph flow, for movement, for breathing. So yeah, maybe get rid of that. Get something that fits properly too.
Adina:Yeah. And then also, can we clip up that Bow Burnum song and make a reel about this? For this episode,
Diane:Which one?
Adina:take off your brass and burn them.
Diane:Oh, Okay. Yeah. The tightest fuck sports bra. Not into'em. I had to release myself from one the other day and I was like, Ugh. I mean, it was giving me like shoulder pain and I thought, why did I do this for myself? Like if I need to wear it for some training, like, okay, but then it's immediately coming off. Coming off.
Adina:I know unless I'm like jumping in my training, I really, it's bralet all day these days and this is like a huge key for postpartum. If you're a postpartum person, then I highly encourage you to evaluate the bras that you have been wearing because if they are too constraining, they are going to impact your recovery on your pelvic floor in a major way. So I can recommend in the show notes a couple of brands that make really conscious postpartum bras that are very specific about how they interact with your ribcage. And we can pop those links in there so you have some ideas of where to go, but if you haven't given any thought to how you are restricting the movement at your. might be a real key to this pelvic floor tightness and getting your pelvic floor to function better. And again, it's not as simple as like, switch your bra and then your ribs are perfect. Like this is why we go into such length inside of sst h h for like a strategic recovery plan to get the ribs moving. Um, it involves breath work. It involves getting stronger. It involves active full ranges of motion, like pressing bells fully over your head. But a start is taking off your tight sports bras and wearing something that actually allows your ribs to move.
Diane:Yes. Love that. And I mean, I'm sure we're gonna mention this too in the show notes or throughout this episode, but see a pelvic floor physical therapist and you can still go to one even if you haven't had a bebe. I went to one, I was like, Hey, every time I come home I have to pee. And she gave me exercise exercises, strategies, watch me breathe how I move. So that was really helpful. So go and check it out. Uh, we'll also make recommendations for some who are virtually based. I know that Adina might have some recs for you too if you don't have someone near you.
Adina:Yeah. And if you're thinking about criteria, we've talked about this on previous episodes, but if you are looking for a pelvic PT in your area and you're trying to figure out if there are any good, the things I would look for is, number one, if they are p r I focused the Postural Restoration Institute. It doesn't mean that every P R I focus pelvic floor physical therapist is gonna be perfect, but I just love this lens through which to view the body. Tells me that they're prioritizing breathing. It tells me that they're looking at the pelvic floor as a part of the whole body as opposed to looking at it in isolation. And then I would on top of that, say to look for someone who is strength focused. So look for someone who has muscles, who knows how to lift weights, and that will probably tell you that they know how to progress your pelvic floor rehab off of a mat
Diane:Yes, completely. And that was something I really liked about the pelvic floor pt, who I saw is her focus and preference for strength training. And she knew that I really wanted to also come in to get back to feeling really strong in my strength training. So, Love that. Next we wanna talk about bladder training. So speaking of training, you're gonna be trained, those muscles build in those muscles, but you're also going to train your bladder to chill out, to hold that urine for longer periods. So what we mean by bladder training, we're gonna break it down. It's not lifting weights with your although some people would tell you to do that, right? Like
Adina:know. Watch their Instagram ads now are gonna be all these like vaginal weights that they're you know?
Diane:yeah. Oh, I'm sure.
Adina:there's a time and a place. There's a time and a place. My friends, not for everyone.
Diane:And it's not doing a thousand keels spoiler alert. So what is bladder training?
Adina:Yeah. So it's important to understand that your bladder capacity is trainable. Like if you are one of those people who always said like, oh, I just have a small bladder. Do you or have you perhaps been an anxious person your entire life? And so your pelvic floor is always feeling tight and your bladder has never understood its full capacity.
Diane:Mm-hmm.
Adina:you should be able to hold your urine overnight. You should,
Diane:Oh.
Adina:your bladder capacity is totally trainable. Um, it's if, if this is something that has never been a reality for you, like know that you can get back to a place where you create a bladder that has capacity and can get a full bladder squeeze and full relaxation of the pelvic floor to allow for that normal, regular degular stream of PPE we talked about.
Diane:Someone count how many times we've said PFI in this episode, and we're not done yet. So some tips for you. The first one is the don't that I just mentioned. That is don't do a bunch of key goals. I see that floating around on the internet and now that I've had the pleasure of working with you of seeing a pelvic floor physical therapist, I'm like, oh, there is so much more to it. So not a bunch of key goals. Also, some of y'all are gonna feel called out by this one myself, sometimes included that is don't sit on the toilet for a long time. Just chill in. We've talked about this, or may think about this in the context of poop when we're pooping. Maybe you're waiting for it. Maybe you're constipated. Maybe you're just trying to get some privacy from your littles, from your dogs to scroll TikTok. But this is not a good thing. And why is it not a good thing to sit on the toilet for a long ass time?
Adina:Um, yeah, people don't know, like this could be, if you're, I mean, this is a completely different episode, but like, if you're struggling with like hemorrhoids, stuff like that, like just sitting on the toilet forever is not gonna fix it. Um, I even will recommend like sitting on the toilet and then standing up, like almost doing s squats as opposed to just like sitting and hanging out there if like what you need to be happening is not happening. Especially things like getting your stream of urine started. Like sometimes you just need to get out of that position to let your body do what it needs to do. So not keeping yourself in that position for a extended period of time. Again, there's that mental component that's involved. There's the position we're putting our pelvic floor in. It's just not gonna serve you to be sitting there for a while. So
Diane:That's right. Yeah. Pee or get off the pot.
Adina:Yeah. Oh wait. Also, we didn't, we didn't mention this, but I think it's important to mention this. Don't hover over the toilet. Make sure you sit down.
Diane:God you mentioned that. Yes. The people who hover in public restrooms are ruining it for everyone because they're splattering all over the seat. But also, why is this not, yeah, why is this bad?
Adina:First of all, you're splattering. Second of all, when you are actively holding a squat position, your pelvic floor is tense and active, and so you're not getting that full relaxation that you need in order to pee properly. So even if you're terrified of pelvic restrooms and you think you're gonna pick up every disease under the sun, you're not. You can cover the toilet with one of those toilets seat covers if it makes you feel better. But you're not picking up all kinds of diseases by sitting on those
Diane:right? Like, don't eat off that seat, but it's
Adina:Yeah. wash your hands,
Diane:mm-hmm. wipe it down. Sit on it.
Adina:But you gotta sit. It is so much better for your pelvic floor.
Diane:I'm glad you remember that note. And it's also important to note that not every peepee time is poo poo time, but every poo poo time is peepee time. Did you ever think about that? Like every time you go poo, you go pee
Adina:Yeah, but you can separate them, you know?
Diane:I just, I saw it. I mean, maybe it was because we were prepping for this episode. It was on my explorer page and it was like written that was written out in some like inspirational poster font. And I was like, huh, I never thought about that. But I think they're right.
Adina:But if you think about kids, they separate them
Diane:Do they? Yeah. I don't have'em, so I don't know.
Adina:yeah. Like kids can separate them. It's all about the pelvic floor, I'm telling you.
Diane:And you can pee with a tampon in
Adina:Yeah. You can all of this. Again, it comes down to pelvic floor.
Diane:Yeah. You know, we gotta talk about stress and anxiety when it comes to pee. So we've talked, gosh, was it last episode, about nervous tummy and how that can end up in the Rhea, but there are also people who have the nervous pee. So what is, so what's going on there? Why is that?
Adina:So again, it all comes back to this mind muscle connection with the pelvic floor and our stress connection with the pelvic floor. You have no idea how much of your stress you are holding in your pelvic floor.
Diane:It's, it's a lot. It's a lot. And if we're thinking about night pee, um, and that night urgency, if you're laying awake, stressed, tossing and turning, thinking about your to-do list, whatever that may be, you may be subconsciously clenching front to back, where, where, in this case, definitely front and think, oh my gosh, I have.
Adina:Yeah, it's, it's again, one of those vicious cycles, like, and then maybe your mind is racing and you're trying to fall back asleep, and then you convince yourself, this was me. You convince yourself, oh, I just, I can't fall back asleep because I have to pee, obviously, so I'm just gonna go pee and then I'll be able to fall back asleep.
Diane:Yeah. There are a few women in our question box. Um, who said I get up three to five times a night. Someone else
Adina:oh no, I'm sorry.
Diane:O omg. This is me, the melting emoji face. Can't remember the last time I had a full night's sleep without peeing multiple times. Ooh. And if you're listening right now or hoping that these lifestyle tips are gonna help you, I mean, do let us know if you try these out and how it works out. We'd love to hear it.
Adina:Yeah. I mean, definitely, definitely try out the breathing drills and. Go see a pelvic pt. No shame in that game. Go get a nice little internal assessment. Find someone great and respectful and client-centered and wonderful, and they'll make you feel really supported. And then they might solve the whole dang thing in one consult. You know? It's really possible.
Diane:I learned so, so much from going to a pelvic floor physical therapist and I was asking all kinds of other questions too. Um, it was really helpful also, if you're someone who is waking up, your mind is racing and one of those recurring thoughts is, I have to pee and oh my gosh, how many hours do I have left to sleep at night? We've all been
Adina:worst thought
Diane:Too many of us have been there, unfortunately. Some. Something I like to bring in a strategy I love is tapping. You've heard me mention it here a few times, past episodes tapping or emotional freedom technique, one of my favorite stress release modalities, so you don't have to do a full routine in the tapping sessions. I do. For myself and leading with one-on-one clients, we use nine points. But if you're laying in bed, you don't need to sit up and do the whole thing. You might also not want to disturb a partner if you're sharing the bed with someone. So what you can do is pick a point. So we're not on video today, but something I like to do is pick like the temple or above the front of your eyebrow and just kind of steadily tap there. And then I might just like quietly say to myself, I can fall asleep. I can fall asleep. And just repeat that one so you don't have to come up with like a full flow. Now if this is completely new to you, may take some getting used to, um, should do a video on this perhaps, but maybe picking a couple of things like I can fall asleep easily, I my body's healthy and safe, things like that instead of say staring at the ceiling and running through your to-do list. So that's been really helpful for me and I know some. friends and clients who have also found some relief with that and just really trying to calm their nervous system down a little bit.
Adina:Yeah, there's something really nice about the rhythmic nature of just like getting lost. This is the whole counting sheep thing. The reason that came up is because it's just like an easy thing for you to do and get lost in, and like Z just doze off to just peacefully. Like your body shuts down when you're doing something rhythmic and repetitive that's easy for you to do, as opposed to like mind racing thoughts that you have no control over.
Diane:Yeah. And especially when you're racing, your mind's racing, or if you're feeling that anxiety at night, we're also gonna talk about some physical relief that you can get in a second or some nutritional support that you can bring in in a second. But I love that rhythmic tapping on the front of the brow or the temple, or. the anxiety I'm experiencing is more like in my chest, that tightness. I like kind of rubbing around my collarbone. That's another point is kind of repetitive. Repetitively. Repetitively, repeatedly tapping on the collarbone. I'll have to do another tapping workshop or a little video for y'all. Um, if you're interested, let us know. So of course we have to talk about blood sugar, about blood sugar and waking up at night about blood sugar and waking up at night to pee. Maybe if you are someone who's had to be more cognizant about your blood sugar, pre-diabetic or diabetic, you may have heard that. Oh, frequently having to pee. That's a sign of blood sugar issues. Yeah, for sure. But we also wanna talk about blood sugar and that wakefulness, several of you in our question box are telling us that the time you wake up is between two and four or, um, in that steadily in the same time at night. And that is the blood sugar window. So
Adina:Yeah, so maybe you're thinking, no, but it's not my blood sugar. I just have to pee. I wake up cause I have to pee. It's not my blood sugar However, it's probably your blood sugar, more specifically your stress hormone cortisol that woke you up. And then once you were awake you thought, oh, I have to pee cuz you're stressed out.
Diane:There are a few things here. Yeah. Yeah. But we've, I don't know if we talked about the cortisol role in waking, in waking you up, but if you miss that past episode, if, I mean your brain's gonna run on glucose. It's doing so many things while you are asleep, hopefully And if it doesn't have the fuel it needs, cortisol is going to rise. That's what we want to rise slowly in the morning to wake us up, help us feel energized. But if it doesn't have the fuel that it needs, you're gonna wake up in the middle of.
Adina:Yes. So cortisol is like, think about that as like a fail safe in your body. Like the generator, when the power goes out, the generator turns on. So it's a really important function. It's important for survival for us, but it's not something that we want to be happening every night. We don't want a power outage every night and having to kick on the generator because we can't stay asleep from the fuel in our bodies, you know?
Diane:Mm-hmm. and this was kind of like a holiday or or seasonal episode, the spooky, scary sugar episode we did last season around Halloween. We'll link in the show notes, but outside of Halloween season, we have a lot of chat there about sugar, blood sugar, so go check that out. But some practical tips for you if you are someone who's waking up between two and four consistently, your mind's racing, you can't go back to sleep, something that you can try. is a small snack, so we love a date with butter and a little maldon seasaw on top. Mm, that's a favorite. Um, Adina. You have another one here,
Adina:Yeah, I love warm cows milk with a little maple syrup. Diane was like, why do you have to add the maple syrup? Like it's already
Diane:Yeah. There's already
Adina:maple syrup is delicious. Okay,
Diane:do add maple syrup to my milk and my coffee. Like that's my preference over like sugar or honey. But I think sometimes like when I have wanted milk in the middle of the night, I'm like, I just want milk and a cup so I can go back to sleep.
Adina:Yeah, totally. Well, I was actually gonna say that. It's funny you mention it. This is like a A sometimes thing, like this shouldn't be, again, this is a fail safe. This shouldn't be like plan A, you know? But there's certain seasons of life where this might be plan A, just because of the season you're in. So for example, pregnancy in like late stage pregnancy, if your baby's taken up a whole bunch of room, your bladder is constricted and it's likely that you're gonna have to pee in the middle of the night. It shouldn't be like 10 times, but maybe it's once towards the very end. And so if you're nervous about falling back asleep after that, I would recommend before you get in bed, prepping some dates with butter and Seasaw. This is what I do. early postpartum. I do this too, and I put them in a little cup next to my bed just so if I do have to, if I feel like I need a snack to get back to sleep, I don't have to be rustling around in the kitchen and making myself more wakeful. prepping
Diane:Have you ever, I, I know that you were dealing with some sleep stuff this last week. I did too. When Doug, my pug, wasn't, wasn't well and like the day after that, oh my gosh, you know what I did? I go into my kitchen lights all off and I literally like blocked my eyes so I couldn't see the time because I knew, and I knew it was probably around 3:00 AM I was just waking worrying that he was sick in the other room. So I was like, I can't sleep. I'm gonna go get a snack. But I know if I see the time, I'm gonna start spiraling about how much time I've left. So I blocked and I think I got a banana and peanut butter or, or something and yeah, it was fine after that.
Adina:In my old apartment, I used to have all over the house, these little plug-in red lights. They were amazing. And they only go on when the lights are out. You know, those like, they have the sensor. Um, I haven't been able to find them for our voltage here yet, but I would just leave one in the kitchen, one in the bathroom. And this way I, at night, if I was ever up, I wouldn't have to turn on any blue light and that was the best
Diane:Mm-hmm. Yeah, no foraging or maybe waking everyone up. And I also, when we were writing down some of these snacks and put the warm milk down there growing up, we would drink warm milk in the evening before pad. And of course I had other problems cuz it was like shitty grocery store milk at the time. Now I get along with milk very well. But yeah, it was, it was a time I was like, well, I can fall asleep but my tummy is rumbly. So we wanted to put the caveat that it's a, like cow's milk, we'd prefer, of course not like sugar water, oat milk,
Adina:Yeah. Oh, milk's not gonna put you back to sleep.
Diane:No. It's like all carbs. Um, and also I love that Adina clarify that this is a plan B for most people, but maybe if you are postpartum, you're pregnant or maybe if you're in that first trimester of pregnancy where you. Want to fight off the ques in the morning, make sure your blood sugar is stable, is key. So that was another thing I wanna talk about too. So we talk about the snack, but when clients tell me that they're routinely waking up in that blood sugar window, I like to look at their, the last day, the last day of eating, because chances are they needed more food throughout the day, especially satiating protein and fat. Or maybe they had dinner at like five o'clock or like the, the old timers, uh, like 4 30, 4 35 o'clock. I like to have dinner at like eight. But then then they're going to bed at like 11 midnight. And so that's a long time without food. I also will look at their activity levels because maybe in addition to not eating enough, they're very active stressed and are undereating carbs. I see this often with CrossFitters, uh, people who consider salad a meal, people doing bootcamp classes like they're under fueling, and so it makes sense that their body is waking them up in the middle of the night.
Adina:Yeah, so maybe that middle of the night snack is plan B, but maybe a snack before bed is Plan A. Like if you just haven't had enough calories throughout the day,
Diane:Mm-hmm.
Adina:eat something before you get in bed and make sure that you can sleep through the night and your body can hold onto enough sugar to help you sleep through the entire night. Cuz again, if you're waking up between two to 4:00 AM to pee. It's not just to pee. You know, your body's waking you up for a reason.
Diane:Yeah. And if you're someone listening to this to you're like, well, I don't necessarily have to pee, but I definitely have my mind racing during that time. Blood sugar baby. And we work on developing plate and body awareness inside root causes reset. We also talk about ways to support your blood sugar throughout the day. Because if you're not pregnant postpartum, that season of life where like nighttime wakefulness is happening all the time, I wanna see how can we keep you more stable during the day so that can make for a more stable sleep routine at throughout the night. You know,
Adina:Mm-hmm. because they're totally connected. Even if people tell you they're not.
Diane:Yes. Yes. Hydration. Duh. If you drink a lot of fluids near bedtime, you're gonna have to pee Right? It, it makes sense. But also we wanna know if what you're drinking is lacking in minerals. So when I was talking earlier about that, hold your wee for the wee and they're like chugging gallon of water. They're chugging a gallon of purified water. And how many of us. have been told in the mainstream like fitness and diet space that you gotta carry around that big gallon purified or
Adina:big plastic gallon
Diane:that big plastic jug. I, I'm even seeing these, we, we shit on the target fitness aisle a couple weeks ago, how they'll have like mostly recovery tools and like water bottles. So they have these like big ombre jugs and they'll say along the side like, keep going, keep going. And they want you to drink a gallon of water. You don't, you don't have to.
Adina:Don't keep going.
Diane:Yeah, like
Adina:Stop going.
Diane:stop going, stop here. Filtered, purified water tastes great. But it can also be what one of our mentors morally called hungry water.
Adina:I love that so much. I always heard it called empty water, but hungry water is so good. It's hungry for the minerals in your body.
Diane:yes, because. when you're drinking lots of fluids and lots of purified water, it's just running through you. And minerals are going to be what help us to hold onto that hydration. So don't just like drown yourself. lit literally in lots of water. Um, we did a full episode in season one, episode 15, hydration Nation, all about hydration and some practical tips for you. So definitely check out that, oh, so many bangers, even early on
Adina:Oh, we were, we came out to get strong
Diane:Yeah. So no, you don't need Gatorade, um, to add in electrolytes, although it's got what plants crave. If you've seen Idiocracy. Such a good movie. Gatorade's got a plants crave. You could do a little pinch of salt in your water, so sea salt in your water and not a lot baby girl, just a little bit. You don't wanna have diarrhea. Um, and you don't just have to drink water either. So in that episode 15, we talk about some of our other favorites, but just high level here in the summer, you can think of hydrating fruits and veggies. Soup season is here. So doing
Adina:upon us.
Diane:it is upon us. We are in the middle of a Dino's beef stew season, so you are getting some hydration from the food that you eat too. So go back to the episode. We talk about some of our other favorite drinks when we're bored with water,
Adina:Mm-hmm.
Diane:is often
Adina:like milk, for example. You know, I drink a gallon of milk a day.
Diane:Oh yeah, I do got that. Milk
Adina:Yep.
Diane:Um, our milk pickup is like the same day every week, but they switched it last week because of a snowstorm. And you know what, I was on the phone with Neil cause he was traveling and we're just catching up and I forgot to pick up my fucking milk.
Adina:Oh no.
Diane:Oh, I was so bummed. I mean we, we just got it yesterday. We just got it yesterday. But I was like, dang it. I wanted some hot cocoa because we had quite a bit of snow.
Adina:Wait, we have to post that real use. The TikTok you sent me about the hot chocolate, it spooked my soul.
Diane:Oh my God. We will post it. We we'll post it. I don't wanna ruin it for them, but it's so good.
Adina:that's how I really feel. That's really how I feel when I drink my hot chocolate. I just take that first sip in the morning and it just changes everything.
Diane:I have it saved. I'm gonna play the audio in my mic real quick cause then we can get into the conclusion. Beep beep, boop. I was worried they took it down because they mention, you know, the C word and too often like funny tos are just removed Okay, you guys, I found it. We'll, we'll post in our feed so you can get the visual effect too, but, but this is how we feel about hot cocoa. I'm, this gonna sound insane, but instead of doing cocaine now I drink my chocolate every day. what a switch. Like it's insane, but that's what I prefer to do. Now instead of doing cocaine, I just drink hot cocoa now.
Adina:I just drink it every morning, you know?
Diane:Yeah, I love it. I love it. We'll have to put that visual on our feed too.
Adina:I don't know if this is the place to share this, but so many people have asked me for my hot cocoa recipe over the postpartum months where I just kept sharing how much hot chocolate I was drinking. And even though I don't share it on Instagram, I do still drink a hot chocolate every single morning. First thing when I wake up, and here's what I do, I take my raw cow's milk and I pour it into my Breville electric frother
Diane:Uh,
Adina:Yes, I am fancy. And here's the thing, you should invest in the Breville Electric frother. And I am not getting paid anything to say this, but I do think it is the best frother on the market because it is stainless steel, there's no weird chemical, non-stick poison inside of it, it is a gigantic capacity. So you can make a lot of hot chocolate and you can adjust the temperature. So it's great. And what I do is I just put maple syrup and collagen and organic a cow powder in there and it, that's it. And it's delicious.
Diane:Okay. I see it here on Amazon. You might have heard me click clacking over here. I try not to because my mouth is like aggressive, but I see it and it is, it's, that's a sexy frother. I'm also going to link the one that I use too. It's got a good capacity because too many of them, like Adino is saying they have a stupid coating in the inside and we're like warming up hot beverages. So no thanks. Uh, but the one that I have, I think you can fit a couple of cups in it and it's stainless steel through and through. It's also great for frothing, so there's like a setting for warming specifically chocolate milk instead on the um, side. Or you can froth up milk for coffee, which is what I like to do too.
Adina:Yeah, that's great. You
Diane:I hope you're
Adina:Getty's knockoff brand if you want.
Diane:It worked. I'm, I've had it for over a year and used it every day. So, and, but trust, I do love Breville. Like Breville can do no wrong. They have a few of their gadgets, but we'll link a couple and hopefully you're taking notes for a Dino's hot chocolate. Um, when I'm lazy, I love a homemade hot chocolate, but I also found that the Starbucks hot cocoa mix that I got from Costco has like three ingredients and I was really surprised. Uh, so there's that. Don't like the swissness that I grew up with. That's trash. Um, I love drinking chocolates or they call them like, you know, when it's basically like a chocolate bar melted in there,
Adina:Oh, that's what they do here. If you order hot chocolate here, that's what it is. It's just froth milk with a chocolate bar inside
Diane:Oh yeah. Hell
Adina:and then you stir it and it dissolves.
Diane:mm-hmm and then slap it on top of homemade marshmallow, which I haven't made in a little bit. Uh, but I can see if I can find that recipe. It's
Adina:When did this become a hot chocolate
Diane:This is our hot chocolate episode.
Adina:welcome back to our hot chocolate episode.
Diane:Shall we wrap it? Wrap it up with some, some, uh, practical hippies.
Adina:Yeah, I think so.
Diane:Mm-hmm. So in conclusion, skip the key goals. You don't gotta do a bunch of those
Adina:In conclusion, if you're peeing in the middle of the night, just drink hot chocolate.
Diane:drink hot chocolate. It'll solve all of your problems and you'll feel really good and warm in your tumtum. Tums, skip the keels. Learn how your pelvic floor works. We highly recommend pelvic floor physical therapy for so many tings, find a pelvic floor physical therapist and
Adina:know that we believe in you, in your bladder. You can do it. You can sleep through the night without peeing. Five times. I believe in you. I believe in your bladder.
Diane:it, uh, can get a good squeeze too. And it's not too small. It's a, it's a big bad bladder
Adina:Yeah, There's something about main squeeze here, but I, I'm too tired to figure it out.
Diane:Yeah. It's nighttime over there where Adina is, um, breathing properly. We're gonna, we're not gonna stop saying it. Your breath is so important, but breathing properly will be your bladder's bestie. Specifically as Adina was telling us a good position that does what supports your rib mobility and lengthening of your pelvic floor.
Adina:That's right. For a lot of my clients, that's gonna be the rock back breathing, or that's gonna be child's pose with your belly, kind of like thrown over a pillow between your knees. A lot of people really like that one. Um, yeah, it's nice. And if you're sitting here thinking. Okay. Breathing. Yeah, yeah, yeah. But like you haven't learned proper breath work and you haven't had the experience of really getting your ribs to move, really getting your pelvic floor to relax. Let's go get into it. Learn how to do it. It's going to change your life, and you can learn that inside of strength training for happy hormones. I have helped over 500 women this last year. Figure that out for themselves so
Diane:Yeah. And I love the breath work in there.
Adina:That's the best. Are you sitting here surprised that Diane and I made another episode about hydration and breathing?
Diane:hydration and breathing and talked about clenching like It's like that's how we.
Adina:We're on Brian
Diane:Yes, well stay hydrated properly, and we'll see you next week. Don't forget to breathe.
Adina:Bye.