<![CDATA[Every Mom Is An Athlete]]>a4c34318-5b27-5086-bf6f-74c89e51e832Wed, 22 Apr 2026 10:00:33 +0000Captivate.fmDr. Karlie Causey, Pregnancy & Postpartum Experthttps://artwork.captivate.fm/0d448f39-22b1-473d-9f8a-26ca253f1a91/do_DnGLSljH3i6K-UOMdYbLr.jpgEvery Mom Is An AthleteDr. Karlie Causey, Pregnancy & Postpartum ExpertDr. Karlie Causey, Pregnancy & Postpartum ExpertThink postpartum only lasts a few months? Think again. Postpartum is forever—and no matter how long it’s been since you had your baby, this podcast is for you. Are you a mom who used to feel strong and athletic—but now feels disconnected from your body? Do you want to get back to lifting weights, running, or just moving your body and feeling like yourself again—but aren’t sure what’s safe or where to start? Welcome to Every Mom Is an Athlete—the podcast that challenges the “bounce back” culture and redefines what strength looks like in motherhood. I’m your host, Dr. Karlie Causey—pregnancy and postpartum expert, sports chiropractor, strength coach, entrepreneur, and mom of three. After years of helping athletic moms heal, train, and thrive after baby, I created this show to give you the tools, guidance, and truth you won’t get from social media scrolling or outdated advice. Each week, you can expect to hear a combination of expert interviews, real talk with other moms, and solo episodes where we break down topics like: -Postpartum recovery that actually works -Pelvic floor + core healing -How to return to strength training safely -What to do when your body feels completely different and foreign -Why motherhood itself is athletic—and how to own that These episodes will leave you feeling grounded, confident, and empowered to move forward intentionally and powerfully—without the pressure to “bounce back.” Make sure to hit follow so you never miss an episode. Connect with me: -IG: @drkarlie -www.karliecausey.com -https://stan.store/drkarliehttps://www.karliecausey.com/falseepisodicnopodcast50. Postpartum Pains: Low Back & Pelvic Pain — Why It Happens & How to Fix It50. Postpartum Pains: Low Back & Pelvic Pain — Why It Happens & How to Fix ItIn this episode, I’m breaking down one of the most common postpartum complaints I see in practice: low back and pelvic pain. We talk about why this pain shows up after having a baby, from changes during pregnancy to the demands of postpartum life, and how things like muscle imbalances, posture, and core and pelvic floor dysfunction all play a role.

I also walk you through simple, practical ways to start feeling better, including how to support your body with better movement, foundational strength work, and when it’s time to seek extra help. If you’ve been dealing with lingering aches or feel like something just isn’t quite right, this episode will help you understand what’s going on and what to do next.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>In this episode, I’m breaking down one of the most common postpartum complaints I see in practice: low back and pelvic pain. We talk about why this pain shows up after having a baby, from changes during pregnancy to the demands of postpartum life, and how things like muscle imbalances, posture, and core and pelvic floor dysfunction all play a role.

I also walk you through simple, practical ways to start feeling better, including how to support your body with better movement, foundational strength work, and when it’s time to seek extra help. If you’ve been dealing with lingering aches or feel like something just isn’t quite right, this episode will help you understand what’s going on and what to do next.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>9075aa12-6170-4a6f-a1bf-87dd82d3ad56Wed, 22 Apr 2026 03:00:00 -070014:42falsefull505049. Postpartum Pains: The Weird Aches No One Warns You About (Wrist, Shoulder & Epidural Pain)49. Postpartum Pains: The Weird Aches No One Warns You About (Wrist, Shoulder & Epidural Pain)In this episode, I’m diving into some of the more unexpected postpartum pains I see all the time in my practice, like wrist, shoulder, and even epidural site pain. These are the things no one really warns you about, but they’re incredibly common once you’re in the thick of holding, feeding, and caring for your baby day in and day out.

I walk you through why these pains show up, from hormonal changes and joint instability to repetitive movements and posture, and what you can actually do to start feeling better. We talk simple adjustments, strengthening, and when to get extra support so you’re not just pushing through the pain, but actually addressing the root cause.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>In this episode, I’m diving into some of the more unexpected postpartum pains I see all the time in my practice, like wrist, shoulder, and even epidural site pain. These are the things no one really warns you about, but they’re incredibly common once you’re in the thick of holding, feeding, and caring for your baby day in and day out.

I walk you through why these pains show up, from hormonal changes and joint instability to repetitive movements and posture, and what you can actually do to start feeling better. We talk simple adjustments, strengthening, and when to get extra support so you’re not just pushing through the pain, but actually addressing the root cause.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>99b003e0-7ec4-49e6-ae96-d0c97a3966b9Wed, 15 Apr 2026 03:00:00 -070012:01falsefull494948. Postpartum Pains: Neck and Upper Back Pain After Baby – Why It Happens and How to Fix It48. Postpartum Pains: Neck and Upper Back Pain After Baby – Why It Happens and How to Fix ItIn this episode, I’m breaking down one of the most common postpartum complaints I see in moms: neck and upper back pain. From feeding and holding your baby to hours spent rocking, scrolling, and sitting, it’s no surprise this area gets overworked and irritated.

I walk you through why this pain shows up, what’s actually going on in your body, and simple, practical ways to start feeling better. I talk about posture, mobility, and small adjustments you can make throughout your day so you’re not just pushing through the discomfort, but actually fixing it.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. C-SECTION edition: Get your body back
  2. Check out all my plans and resources HERE
  3. My most popular plan: Get Your Body Back - Postpartum Plan
  4. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>In this episode, I’m breaking down one of the most common postpartum complaints I see in moms: neck and upper back pain. From feeding and holding your baby to hours spent rocking, scrolling, and sitting, it’s no surprise this area gets overworked and irritated.

I walk you through why this pain shows up, what’s actually going on in your body, and simple, practical ways to start feeling better. I talk about posture, mobility, and small adjustments you can make throughout your day so you’re not just pushing through the discomfort, but actually fixing it.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. C-SECTION edition: Get your body back
  2. Check out all my plans and resources HERE
  3. My most popular plan: Get Your Body Back - Postpartum Plan
  4. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>4b9e708a-1a92-4943-a6d8-4b339acff0c0Wed, 08 Apr 2026 03:00:00 -070011:50falsefull484847. Postpartum Pains: Tailbone Pain — Why It Happens & How to Fix It47. Postpartum Pains: Tailbone Pain — Why It Happens & How to Fix ItIn this episode, I’m kicking off our postpartum pains series by talking all about tailbone pain after birth, including why it happens and what might be causing it in your body. I get into things like delivery-related pressure, pelvic floor tension, and how your posture and daily habits can play a role.

I also share simple ways to start supporting your recovery, from adjusting how you sit to incorporating breathing and gentle mobility work. If you’ve been dealing with tailbone pain, this episode will help you understand what’s going on and remind you that this is common and something you don’t have to just live with.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. Ep 42. When Can You Run Postpartum? The Tests to Pass First with Dr. Stephanie Ridgway
  2. Pelvic Pain Fix plan
  3. Check out all my plans and resources HERE
  4. My most popular plan: Get Your Body Back - Postpartum Plan
  5. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>In this episode, I’m kicking off our postpartum pains series by talking all about tailbone pain after birth, including why it happens and what might be causing it in your body. I get into things like delivery-related pressure, pelvic floor tension, and how your posture and daily habits can play a role.

I also share simple ways to start supporting your recovery, from adjusting how you sit to incorporating breathing and gentle mobility work. If you’ve been dealing with tailbone pain, this episode will help you understand what’s going on and remind you that this is common and something you don’t have to just live with.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. Ep 42. When Can You Run Postpartum? The Tests to Pass First with Dr. Stephanie Ridgway
  2. Pelvic Pain Fix plan
  3. Check out all my plans and resources HERE
  4. My most popular plan: Get Your Body Back - Postpartum Plan
  5. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>8683108c-0798-4d9e-8e30-0272cbdae190Wed, 01 Apr 2026 03:00:00 -070011:09falsefull474746. Postpartum Fitness Without the “Perfect Routine”: What Actually Works with Dr. Rosi46. Postpartum Fitness Without the “Perfect Routine”: What Actually Works with Dr. RosiIn this episode, I’m joined by Dr. Rosi, a family physician, mom of three, and pre- and postnatal coach, to talk about postpartum fitness without the “perfect routine” and why that expectation often leaves women feeling like they’re failing.

Dr. Rosi shares a more realistic approach to postpartum fitness, including focusing on small daily wins, fueling your body well, prioritizing sleep and stress management, and letting go of the idea that workouts have to be long or perfect to matter. If you’ve ever felt like you can’t stay consistent because life with kids is unpredictable, this conversation will remind you that simple, flexible habits are what actually work.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Rosi:

  1. On Instagram @doctor.rosi
  2. Check out her website

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. PreggoCore Plan
  2. Check out all my plans and resources HERE
  3. My most popular plan: Get Your Body Back - Postpartum Plan
  4. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>In this episode, I’m joined by Dr. Rosi, a family physician, mom of three, and pre- and postnatal coach, to talk about postpartum fitness without the “perfect routine” and why that expectation often leaves women feeling like they’re failing.

Dr. Rosi shares a more realistic approach to postpartum fitness, including focusing on small daily wins, fueling your body well, prioritizing sleep and stress management, and letting go of the idea that workouts have to be long or perfect to matter. If you’ve ever felt like you can’t stay consistent because life with kids is unpredictable, this conversation will remind you that simple, flexible habits are what actually work.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Rosi:

  1. On Instagram @doctor.rosi
  2. Check out her website

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. PreggoCore Plan
  2. Check out all my plans and resources HERE
  3. My most popular plan: Get Your Body Back - Postpartum Plan
  4. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>892ce91c-72fc-404c-b3b8-d1bcff26e641Wed, 25 Mar 2026 03:00:00 -070029:04falsefull464645. Peptides 101: The Science, The Hype, and My Honest Experience45. Peptides 101: The Science, The Hype, and My Honest ExperienceIn this episode, I’m breaking down the basics of peptides, what they are, how they work, and why they’re suddenly everywhere in the health and wellness world. I explain the science in simple terms and share my personal experience using peptides postpartum, what I’ve noticed with sleep, energy, and appetite, and the questions I hear most often from moms about safety, breastfeeding, and effectiveness.

This episode is an honest look at the science, the hype, and where peptides might fit in if you’re already focusing on the real foundations of health like strength training, nutrition, sleep, and recovery.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. MAKE Wellness natural peptides - get $10 off!
  2. Check out all my plans and resources HERE
  3. My most popular plan: Get Your Body Back - Postpartum Plan
  4. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>In this episode, I’m breaking down the basics of peptides, what they are, how they work, and why they’re suddenly everywhere in the health and wellness world. I explain the science in simple terms and share my personal experience using peptides postpartum, what I’ve noticed with sleep, energy, and appetite, and the questions I hear most often from moms about safety, breastfeeding, and effectiveness.

This episode is an honest look at the science, the hype, and where peptides might fit in if you’re already focusing on the real foundations of health like strength training, nutrition, sleep, and recovery.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. MAKE Wellness natural peptides - get $10 off!
  2. Check out all my plans and resources HERE
  3. My most popular plan: Get Your Body Back - Postpartum Plan
  4. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>a6a4bc85-ee04-4cd1-be1f-b32714b47ff0Wed, 18 Mar 2026 03:00:00 -070015:12falsefull454544. Pregnancy: Ask Anything44. Pregnancy: Ask AnythingIn this episode, I’m answering your real-life pregnancy questions and clearing up some of the confusion and fear that’s out there. We’re talking about flying safely, blood clot risk, compression socks, and hydration, plus what to know about food safety.

I also dive into electrolytes, massage guns, baths, and hot tubs, and why sweating during exercise is different from overheating in a hot tub. If you’ve been overwhelmed by conflicting advice, this episode will help you feel more informed, confident, and calm in your pregnancy decisions.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. PreggoCore plan
  2. Expecting Better by Emily Oster
  3. Check out all my plans and resources HERE
  4. My most popular plan: Get Your Body Back - Postpartum Plan
  5. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>In this episode, I’m answering your real-life pregnancy questions and clearing up some of the confusion and fear that’s out there. We’re talking about flying safely, blood clot risk, compression socks, and hydration, plus what to know about food safety.

I also dive into electrolytes, massage guns, baths, and hot tubs, and why sweating during exercise is different from overheating in a hot tub. If you’ve been overwhelmed by conflicting advice, this episode will help you feel more informed, confident, and calm in your pregnancy decisions.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. PreggoCore plan
  2. Expecting Better by Emily Oster
  3. Check out all my plans and resources HERE
  4. My most popular plan: Get Your Body Back - Postpartum Plan
  5. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>0cdb172f-0120-4c44-8ac7-a910267d1da1Wed, 11 Mar 2026 03:00:00 -070011:46falsefull444443. Postpartum Check In: 1 Year with Baby Number 343. Postpartum Check In: 1 Year with Baby Number 3In this episode, I’m sharing my one-year postpartum check-in after baby number three. I talk about how recovery has felt, what shifted for me around nine months, and how weaning at ten months impacted my hormones and energy.

I also share how my workouts have evolved, what I’m doing in the gym now, and why consistency matters more than perfect conditions in this season. If you’re in your own postpartum journey, this is your reminder that every recovery looks different and your body is always capable of rebuilding.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. Episode 26. How to Return to Running Postpartum
  2. PreggoCore plan
  3. C-SECTION edition: Get your body back
  4. Check out all my plans and resources HERE
  5. My most popular plan: Get Your Body Back - Postpartum Plan
  6. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>In this episode, I’m sharing my one-year postpartum check-in after baby number three. I talk about how recovery has felt, what shifted for me around nine months, and how weaning at ten months impacted my hormones and energy.

I also share how my workouts have evolved, what I’m doing in the gym now, and why consistency matters more than perfect conditions in this season. If you’re in your own postpartum journey, this is your reminder that every recovery looks different and your body is always capable of rebuilding.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. Episode 26. How to Return to Running Postpartum
  2. PreggoCore plan
  3. C-SECTION edition: Get your body back
  4. Check out all my plans and resources HERE
  5. My most popular plan: Get Your Body Back - Postpartum Plan
  6. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>bd3fc174-c8a3-4549-97f9-e22b6599570dWed, 04 Mar 2026 03:00:00 -070019:13falsefull434342. When Can You Run Postpartum? The Tests to Pass First with Dr. Stephanie Ridgway42. When Can You Run Postpartum? The Tests to Pass First with Dr. Stephanie RidgwayIn this episode, I’m joined by physical therapist, lifelong athlete, and mom of five, Dr. Stephanie Ridgway, to answer one of the most common questions we hear from active moms: when is it actually safe to start running postpartum? We talk about why being “cleared at six weeks” is not the same as being ready to run, and what your body truly needs before returning to high-impact exercise.

Dr. Ridgway walks us through specific strength and functional tests you should be able to pass first, how to assess your pelvic floor and core, and the red flags that mean you need more support. If you are eager to get back to running but want to do it in a way that protects your long-term health, this episode will give you clear, practical guidance to help you build back the right way.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Ridgway:

  1. Follow on Instagram @stephanieridgwaydpt
  2. Follow on TikTok @stephanieridgwaydpt
  3. Check out her website

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. Episode 26. How to Return to Running Postpartum
  2. PreggoCore plan
  3. Check out all my plans and resources HERE
  4. My most popular plan: Get Your Body Back - Postpartum Plan
  5. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>In this episode, I’m joined by physical therapist, lifelong athlete, and mom of five, Dr. Stephanie Ridgway, to answer one of the most common questions we hear from active moms: when is it actually safe to start running postpartum? We talk about why being “cleared at six weeks” is not the same as being ready to run, and what your body truly needs before returning to high-impact exercise.

Dr. Ridgway walks us through specific strength and functional tests you should be able to pass first, how to assess your pelvic floor and core, and the red flags that mean you need more support. If you are eager to get back to running but want to do it in a way that protects your long-term health, this episode will give you clear, practical guidance to help you build back the right way.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Ridgway:

  1. Follow on Instagram @stephanieridgwaydpt
  2. Follow on TikTok @stephanieridgwaydpt
  3. Check out her website

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. Episode 26. How to Return to Running Postpartum
  2. PreggoCore plan
  3. Check out all my plans and resources HERE
  4. My most popular plan: Get Your Body Back - Postpartum Plan
  5. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>09f14e35-8b79-4198-a97c-b6f72c0e8544Wed, 25 Feb 2026 03:00:00 -070032:17falsefull424241. Pregnancy Pains Series: Round Ligament Pain41. Pregnancy Pains Series: Round Ligament PainIn this episode of my Pregnancy Pains Series, I’m breaking down round ligament pain, including what it actually is, why it can cause sharp or pulling pain in your abdomen, and what movements tend to trigger it during pregnancy. I also walk you through practical ways to calm round ligament pain, like movement tweaks, breathing, and when pelvic alignment really matters.

If you’ve been following this series, you already know that while pregnancy pain might be common, it is not something you have to just deal with. My goal is to help you understand your body, feel more supported, and keep moving with confidence throughout your pregnancy.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. Episode 37. Pregnancy Pains Series: Sciatica
  2. Episode 38. Pregnancy Pains Series: Symphysis Pubis Pain (SPD)
  3. Episode 39. Pregnancy Pains Series: Rib Pain
  4. Episode 40. Pregnancy Pains Series: Pelvic Girdle Pain/Low Back Pain
  5. Pelvic Pain Fix: For Pregnancy + Postpartum
  6. Check out all my plans and resources HERE
  7. My most popular plan: Get Your Body Back - Postpartum Plan
  8. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>In this episode of my Pregnancy Pains Series, I’m breaking down round ligament pain, including what it actually is, why it can cause sharp or pulling pain in your abdomen, and what movements tend to trigger it during pregnancy. I also walk you through practical ways to calm round ligament pain, like movement tweaks, breathing, and when pelvic alignment really matters.

If you’ve been following this series, you already know that while pregnancy pain might be common, it is not something you have to just deal with. My goal is to help you understand your body, feel more supported, and keep moving with confidence throughout your pregnancy.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. Episode 37. Pregnancy Pains Series: Sciatica
  2. Episode 38. Pregnancy Pains Series: Symphysis Pubis Pain (SPD)
  3. Episode 39. Pregnancy Pains Series: Rib Pain
  4. Episode 40. Pregnancy Pains Series: Pelvic Girdle Pain/Low Back Pain
  5. Pelvic Pain Fix: For Pregnancy + Postpartum
  6. Check out all my plans and resources HERE
  7. My most popular plan: Get Your Body Back - Postpartum Plan
  8. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>e1c3225f-3414-41ee-ab87-624801f9fb80Wed, 18 Feb 2026 03:00:00 -070011:14falsefull414140. Pregnancy Pains Series: Pelvic Girdle Pain/Low Back Pain40. Pregnancy Pains Series: Pelvic Girdle Pain/Low Back PainIn this episode, I’m talking all about pelvic girdle and low back pain to continue the Pregnancy Pains series. While these pains are incredibly common, they are not something you have to just accept. I break down why this pain happens, including hormonal changes, shifts in posture, breathing patterns, and pelvic alignment, and how all of these pieces connect.

I also walk you through what actually helps, including strength and mobility work, breathing strategies, exercise modifications, and supportive tools. I talk about when to seek extra support, what to avoid if pain keeps popping up, and how to better stabilize your body so you can move, work out, and enjoy pregnancy with more comfort and confidence.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. Episode 37. Pregnancy Pains Series: Sciatica
  2. Episode 38. Pregnancy Pains Series: Symphysis Pubis Pain (SPD)
  3. Episode 39. Pregnancy Pains Series: Rib Pain
  4. Pelvic Pain Fix: For Pregnancy + Postpartum
  5. Serola Belt
  6. Check out all my plans and resources HERE
  7. My most popular plan: Get Your Body Back - Postpartum Plan
  8. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>In this episode, I’m talking all about pelvic girdle and low back pain to continue the Pregnancy Pains series. While these pains are incredibly common, they are not something you have to just accept. I break down why this pain happens, including hormonal changes, shifts in posture, breathing patterns, and pelvic alignment, and how all of these pieces connect.

I also walk you through what actually helps, including strength and mobility work, breathing strategies, exercise modifications, and supportive tools. I talk about when to seek extra support, what to avoid if pain keeps popping up, and how to better stabilize your body so you can move, work out, and enjoy pregnancy with more comfort and confidence.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. Episode 37. Pregnancy Pains Series: Sciatica
  2. Episode 38. Pregnancy Pains Series: Symphysis Pubis Pain (SPD)
  3. Episode 39. Pregnancy Pains Series: Rib Pain
  4. Pelvic Pain Fix: For Pregnancy + Postpartum
  5. Serola Belt
  6. Check out all my plans and resources HERE
  7. My most popular plan: Get Your Body Back - Postpartum Plan
  8. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>b70a3a6d-0e47-4794-9048-9b9d2b5b2ccaWed, 11 Feb 2026 03:00:00 -070014:49falsefull404039. Pregnancy Pains Series: Rib Pain39. Pregnancy Pains Series: Rib PainIn this episode, I’m continuing my Pregnancy Pains series by talking all about rib pain during pregnancy. I explain why it’s so common, how posture, breathing, and baby position contribute, and why rib pain is not something you just have to live with.

I also share simple, effective ways to find relief, including breathing techniques, posture adjustments, and mobility work you can use right away. I talk about what to avoid, when to ask for help, and how to better support your changing body so you can feel more comfortable throughout pregnancy.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. Episode 37. Pregnancy Pains Series: Sciatica
  2. Episode 38. Pregnancy Pains Series: Symphysis Pubis Pain (SPD)
  3. Pelvic Pain Fix: For Pregnancy + Postpartum
  4. Check out all my plans and resources HERE
  5. My most popular plan: Get Your Body Back - Postpartum Plan
  6. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>In this episode, I’m continuing my Pregnancy Pains series by talking all about rib pain during pregnancy. I explain why it’s so common, how posture, breathing, and baby position contribute, and why rib pain is not something you just have to live with.

I also share simple, effective ways to find relief, including breathing techniques, posture adjustments, and mobility work you can use right away. I talk about what to avoid, when to ask for help, and how to better support your changing body so you can feel more comfortable throughout pregnancy.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. Episode 37. Pregnancy Pains Series: Sciatica
  2. Episode 38. Pregnancy Pains Series: Symphysis Pubis Pain (SPD)
  3. Pelvic Pain Fix: For Pregnancy + Postpartum
  4. Check out all my plans and resources HERE
  5. My most popular plan: Get Your Body Back - Postpartum Plan
  6. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>7f0de334-2000-44f8-b67f-d58257259844Wed, 04 Feb 2026 03:00:00 -070015:32falsefull393938. Pregnancy Pains Series: Symphysis Pubis Pain (SPD)38. Pregnancy Pains Series: Symphysis Pubis Pain (SPD)In this episode, I’m continuing my Pregnancy Pains series by breaking down symphysis pubis pain, also known as SPD. If you’re dealing with this, you are not alone, and you do not have to just live with it. I walk you through what’s actually happening in the body during pregnancy, why SPD is common but not normal, and what can truly help.

We talk about movement modifications, core support, alignment, bracing, and when it’s time to get extra help. My goal is to help you feel more confident, supported, and comfortable so you can enjoy your pregnancy instead of powering through pain.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. Episode 37. Pregnancy Pains Series: Sciatica
  2. Pelvic Pain Fix: For Pregnancy + Postpartum
  3. PreggoCore plan
  4. Serola Belt
  5. Check out all my plans and resources HERE
  6. My most popular plan: Get Your Body Back - Postpartum Plan
  7. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>In this episode, I’m continuing my Pregnancy Pains series by breaking down symphysis pubis pain, also known as SPD. If you’re dealing with this, you are not alone, and you do not have to just live with it. I walk you through what’s actually happening in the body during pregnancy, why SPD is common but not normal, and what can truly help.

We talk about movement modifications, core support, alignment, bracing, and when it’s time to get extra help. My goal is to help you feel more confident, supported, and comfortable so you can enjoy your pregnancy instead of powering through pain.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. Episode 37. Pregnancy Pains Series: Sciatica
  2. Pelvic Pain Fix: For Pregnancy + Postpartum
  3. PreggoCore plan
  4. Serola Belt
  5. Check out all my plans and resources HERE
  6. My most popular plan: Get Your Body Back - Postpartum Plan
  7. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>446ebc65-d270-438f-884b-271a4c8ecaf3Wed, 28 Jan 2026 03:00:00 -070014:56falsefull383837. Pregnancy Pains Series: Sciatica37. Pregnancy Pains Series: SciaticaIn this episode, I’m kicking off a new pregnancy pains series by talking all about sciatica. This is one of the most common complaints I see during pregnancy, and while it’s common, it is not something you just have to accept. I explain what sciatica actually is in pregnancy, why it often feels like deep hip or leg pain, and how pelvic alignment, core support, and hormonal changes all play a role.

I also walk you through practical steps you can take to feel better, including when stretching helps and when it does not, how nerve flossing and foam rolling can make a difference, and why supporting your core and pelvis is so important. If you are dealing with sciatic pain and wondering what is normal, what to try at home, and when to seek extra support, this episode will give you clarity and actionable guidance so you can enjoy your pregnancy with less pain.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. Sciatic nerve flossing
  2. Pelvic Pain Fix: For Pregnancy + Postpartum
  3. PreggoCore plan
  4. Check out all my plans and resources HERE
  5. My most popular plan: Get Your Body Back - Postpartum Plan
  6. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>In this episode, I’m kicking off a new pregnancy pains series by talking all about sciatica. This is one of the most common complaints I see during pregnancy, and while it’s common, it is not something you just have to accept. I explain what sciatica actually is in pregnancy, why it often feels like deep hip or leg pain, and how pelvic alignment, core support, and hormonal changes all play a role.

I also walk you through practical steps you can take to feel better, including when stretching helps and when it does not, how nerve flossing and foam rolling can make a difference, and why supporting your core and pelvis is so important. If you are dealing with sciatic pain and wondering what is normal, what to try at home, and when to seek extra support, this episode will give you clarity and actionable guidance so you can enjoy your pregnancy with less pain.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. Sciatic nerve flossing
  2. Pelvic Pain Fix: For Pregnancy + Postpartum
  3. PreggoCore plan
  4. Check out all my plans and resources HERE
  5. My most popular plan: Get Your Body Back - Postpartum Plan
  6. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>592ccc9b-4bf9-45dc-a8df-3b1cf59d139bWed, 21 Jan 2026 03:00:00 -070013:11falsefull373736. Women's Hormone Health with Dr. Saru Bala36. Women's Hormone Health with Dr. Saru Bala In this episode, I’m joined by naturopathic doctor Dr. Saru Bala for a refreshing, no-nonsense conversation about women’s hormone health. We break down what your hormones are actually doing throughout your cycle, why so many women feel exhausted, moody, or “off,” and how stress, blood sugar, sleep, and daily habits play a much bigger role than we’re often told.

Dr. Bala shares practical, evidence-based ways to support your hormones without quick fixes or fear-based messaging, from rethinking birth control conversations to simple shifts that can help your body feel more regulated and resilient. If you’ve ever felt confused by all the hormone noise online, this episode is here to bring clarity and empowerment.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Bala:

  1. Follow on Instagram @drsarubala
  2. Check out her website

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. Check out all my plans and resources HERE
  2. My most popular plan: Get Your Body Back - Postpartum Plan
  3. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>In this episode, I’m joined by naturopathic doctor Dr. Saru Bala for a refreshing, no-nonsense conversation about women’s hormone health. We break down what your hormones are actually doing throughout your cycle, why so many women feel exhausted, moody, or “off,” and how stress, blood sugar, sleep, and daily habits play a much bigger role than we’re often told.

Dr. Bala shares practical, evidence-based ways to support your hormones without quick fixes or fear-based messaging, from rethinking birth control conversations to simple shifts that can help your body feel more regulated and resilient. If you’ve ever felt confused by all the hormone noise online, this episode is here to bring clarity and empowerment.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Bala:

  1. Follow on Instagram @drsarubala
  2. Check out her website

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. Check out all my plans and resources HERE
  2. My most popular plan: Get Your Body Back - Postpartum Plan
  3. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>a8a8102a-756a-4611-80c7-6c3737392050Wed, 14 Jan 2026 03:00:00 -070031:47falsefull363635. New Year, New Posture: Posture Tips Every Mom Needs35. New Year, New Posture: Posture Tips Every Mom NeedsIn this episode, we’re talking all about posture and why it matters so much for moms at every stage. I break down why neck, back, and shoulder pain are so common during pregnancy and motherhood, what “good posture” actually means, and why it is not about sitting perfectly straight all day. We cover how posture is dynamic, how often you should be changing positions, and simple ways to support your spine throughout the day.

You’ll also learn easy posture resets, breathing strategies, mobility work, and strength exercises that can make a real difference without adding more stress to your routine. If you spend a lot of time holding kids, feeding babies, working at a desk, or feeling stiff and achy, this episode will help you feel more aligned, comfortable, and supported in your body.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. C-SECTION edition: Get your body back
  2. Check out all my plans and resources HERE
  3. My most popular plan: Get Your Body Back - Postpartum Plan
  4. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>In this episode, we’re talking all about posture and why it matters so much for moms at every stage. I break down why neck, back, and shoulder pain are so common during pregnancy and motherhood, what “good posture” actually means, and why it is not about sitting perfectly straight all day. We cover how posture is dynamic, how often you should be changing positions, and simple ways to support your spine throughout the day.

You’ll also learn easy posture resets, breathing strategies, mobility work, and strength exercises that can make a real difference without adding more stress to your routine. If you spend a lot of time holding kids, feeding babies, working at a desk, or feeling stiff and achy, this episode will help you feel more aligned, comfortable, and supported in your body.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. C-SECTION edition: Get your body back
  2. Check out all my plans and resources HERE
  3. My most popular plan: Get Your Body Back - Postpartum Plan
  4. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>d4f73f71-1c9c-4078-874c-49550dcbc1bcWed, 07 Jan 2026 03:00:00 -070014:16falsefull353534. Kegels, Diastasis, and More with Pelvic Floor Physical Therapist Dr. Mae34. Kegels, Diastasis, and More with Pelvic Floor Physical Therapist Dr. MaeIn this episode, I’m joined by pelvic floor physical therapist Dr. Mae for an honest and educational conversation about common postpartum concerns like kegels, diastasis recti, core weakness, and pelvic floor symptoms that so many moms experience but rarely get clear answers about. We break down what actually matters when it comes to healing your core and pelvic floor, and why more exercises or more kegels are not always the solution.

This conversation will help you better understand your body, recognize what is normal versus what needs support, and feel more confident navigating postpartum recovery at any stage. Whether you are pregnant or newly postpartum, this episode will give you clarity, reassurance, and practical takeaways you can apply right away.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Mae:


Connect with Dr. Karlie:


Resources & Links:


]]>In this episode, I’m joined by pelvic floor physical therapist Dr. Mae for an honest and educational conversation about common postpartum concerns like kegels, diastasis recti, core weakness, and pelvic floor symptoms that so many moms experience but rarely get clear answers about. We break down what actually matters when it comes to healing your core and pelvic floor, and why more exercises or more kegels are not always the solution.

This conversation will help you better understand your body, recognize what is normal versus what needs support, and feel more confident navigating postpartum recovery at any stage. Whether you are pregnant or newly postpartum, this episode will give you clarity, reassurance, and practical takeaways you can apply right away.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Mae:


Connect with Dr. Karlie:


Resources & Links:


]]>905bc86d-b8bd-474f-9be5-f33ed8c65063Wed, 31 Dec 2025 03:00:00 -070039:20falsefull343433. 5 Things Strong Moms Do After the Holidays33. 5 Things Strong Moms Do After the HolidaysIn this episode, I’m sharing five simple things strong moms can do to reset after the holidays without diving into extremes or chasing a perfect routine. I talk about regulating your nervous system, choosing one habit to focus on, nourishing your body instead of restricting everything, revisiting your foundational strength work, and building consistency in a way that actually fits mom life.

If you are craving a fresh start after a busy, sugary, cozy, chaotic holiday season, this episode will help you ease back into feeling like yourself again. These small shifts truly add up, and you can begin with just one.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>In this episode, I’m sharing five simple things strong moms can do to reset after the holidays without diving into extremes or chasing a perfect routine. I talk about regulating your nervous system, choosing one habit to focus on, nourishing your body instead of restricting everything, revisiting your foundational strength work, and building consistency in a way that actually fits mom life.

If you are craving a fresh start after a busy, sugary, cozy, chaotic holiday season, this episode will help you ease back into feeling like yourself again. These small shifts truly add up, and you can begin with just one.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>6f0b0164-f04a-4be0-8a06-9b3345b42773Wed, 24 Dec 2025 03:00:00 -070014:43falsefull333332. Small Changes for Moms for Better Health32. Small Changes for Moms for Better HealthIn this episode, I'm sharing a handful of small, simple changes that can make a big difference in your overall health, especially during the busy holiday season. We're talking small, realistic habits like delaying coffee just a bit in the morning, adding more hydration and electrolytes, supporting better sleep, and finding easy ways to get more fruits and vegetables into your daily routine. These are the things I've personally been doing the past few months, and they truly help me feel better, calmer, and more energized.

If you want to feel healthier without committing to a huge morning routine or a full lifestyle overhaul, this episode will give you practical ideas you can start today. One small habit often leads to another, and those tiny shifts add up in such powerful ways for moms.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>In this episode, I'm sharing a handful of small, simple changes that can make a big difference in your overall health, especially during the busy holiday season. We're talking small, realistic habits like delaying coffee just a bit in the morning, adding more hydration and electrolytes, supporting better sleep, and finding easy ways to get more fruits and vegetables into your daily routine. These are the things I've personally been doing the past few months, and they truly help me feel better, calmer, and more energized.

If you want to feel healthier without committing to a huge morning routine or a full lifestyle overhaul, this episode will give you practical ideas you can start today. One small habit often leads to another, and those tiny shifts add up in such powerful ways for moms.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>868d2b22-8bd4-4dd2-88e8-cf11e2af817dWed, 17 Dec 2025 03:00:00 -070013:23falsefull323231. Strong Moms, Real Stories with Erika S.31. Strong Moms, Real Stories with Erika S.In this episode, I’m sitting down with my friend and patient Erika S., a lifelong athlete, doula, and mom, to talk about what it really looks like to return to movement after having a baby. Erika shares how her relationship with fitness shifted through pregnancy, what those first postpartum weeks felt like, and why rebuilding slowly (and intentionally) made all the difference.

We also dig into comparison, setting realistic expectations, finding joy in movement again, and giving yourself permission to start small, whether that’s walking a 10k with a friend or carving out ten minutes to reconnect with your body. If you need a reminder that strength comes back in layers, and that your postpartum journey doesn’t have to look like anyone else’s, this conversation will feel like a deep exhale.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Erika:


Connect with Dr. Karlie:


Resources & Links:


]]>In this episode, I’m sitting down with my friend and patient Erika S., a lifelong athlete, doula, and mom, to talk about what it really looks like to return to movement after having a baby. Erika shares how her relationship with fitness shifted through pregnancy, what those first postpartum weeks felt like, and why rebuilding slowly (and intentionally) made all the difference.

We also dig into comparison, setting realistic expectations, finding joy in movement again, and giving yourself permission to start small, whether that’s walking a 10k with a friend or carving out ten minutes to reconnect with your body. If you need a reminder that strength comes back in layers, and that your postpartum journey doesn’t have to look like anyone else’s, this conversation will feel like a deep exhale.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Erika:


Connect with Dr. Karlie:


Resources & Links:


]]>45ee2cf3-6554-41a6-995e-ebbfe88af263Wed, 10 Dec 2025 03:00:00 -070023:58falsefull313130. Your Birth Ready Body: Simple Ways to Prepare Physically for Birth30. Your Birth Ready Body: Simple Ways to Prepare Physically for BirthIn this episode, I'm breaking down simple, practical ways to prepare your body for birth so you feel strong, confident, and ready when the time comes. I'm talking about when to start birth-prep mobility, why pelvic stability matters throughout pregnancy, and the essential moves I give my own patients, from supported squats and pelvic floor relaxation to gentle hip shifts and mobility on the exercise ball.

 

If you're in your third trimester and wondering how to get your pelvis, core, and baby in the best position for labor, this quick, actionable episode will help you know exactly where to focus. These are the small daily practices that can make birth feel more supported and recovery feel a little bit smoother.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>In this episode, I'm breaking down simple, practical ways to prepare your body for birth so you feel strong, confident, and ready when the time comes. I'm talking about when to start birth-prep mobility, why pelvic stability matters throughout pregnancy, and the essential moves I give my own patients, from supported squats and pelvic floor relaxation to gentle hip shifts and mobility on the exercise ball.

 

If you're in your third trimester and wondering how to get your pelvis, core, and baby in the best position for labor, this quick, actionable episode will help you know exactly where to focus. These are the small daily practices that can make birth feel more supported and recovery feel a little bit smoother.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>684dd44b-7868-4807-b25a-65b43b8a32acWed, 03 Dec 2025 03:00:00 -070011:07falsefull303029. Holistic Pregnancy and Birth Dr. Morgan MacDermott29. Holistic Pregnancy and Birth Dr. Morgan MacDermottIn this episode, I’m talking with Dr. Morgan MacDermott, a naturopathic doctor and mom of four who brings such a grounded, compassionate perspective to holistic pregnancy and birth. We break down what “holistic” really means, how to build a supportive birth team, and why women deserve more time, education, and individualized care than they typically receive in the traditional prenatal system.

Morgan also shares practical insights on preparing for postpartum, breastfeeding, and protecting your mental and emotional health throughout pregnancy. Whether you’re expecting, hoping to be, or supporting other moms, this conversation will leave you feeling informed, empowered, and so much less alone.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Morgan:


Connect with Dr. Karlie:


Resources & Links:


]]>In this episode, I’m talking with Dr. Morgan MacDermott, a naturopathic doctor and mom of four who brings such a grounded, compassionate perspective to holistic pregnancy and birth. We break down what “holistic” really means, how to build a supportive birth team, and why women deserve more time, education, and individualized care than they typically receive in the traditional prenatal system.

Morgan also shares practical insights on preparing for postpartum, breastfeeding, and protecting your mental and emotional health throughout pregnancy. Whether you’re expecting, hoping to be, or supporting other moms, this conversation will leave you feeling informed, empowered, and so much less alone.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Morgan:


Connect with Dr. Karlie:


Resources & Links:


]]>23582d5b-2517-44e7-9f5a-922d8ca385ddWed, 26 Nov 2025 03:00:00 -070055:46falsefull292928. My 9 Month Postpartum Check-In28. My 9 Month Postpartum Check-InIn this episode, I'm sharing a real and honest check-in from nine months postpartum. You'll hear what recovery has looked like after my third baby, how my workouts and mindset have evolved, and why this season feels so different from my earlier postpartum journeys.

I'm also talking about rebuilding strength (particularly if you're breastfeeding), balancing fitness with a busy life, and the truth about how long it really takes to feel like yourself again. Whether you're a few weeks or many months postpartum, this episode is your reminder to be patient with your progress, give yourself grace, and remember that slow, steady work truly pays off.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>In this episode, I'm sharing a real and honest check-in from nine months postpartum. You'll hear what recovery has looked like after my third baby, how my workouts and mindset have evolved, and why this season feels so different from my earlier postpartum journeys.

I'm also talking about rebuilding strength (particularly if you're breastfeeding), balancing fitness with a busy life, and the truth about how long it really takes to feel like yourself again. Whether you're a few weeks or many months postpartum, this episode is your reminder to be patient with your progress, give yourself grace, and remember that slow, steady work truly pays off.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>f169c171-91b8-45cc-b038-edacb4c65bebWed, 19 Nov 2025 03:00:00 -070014:15falsefull282827. Strong Moms, Real Stories with Hannah R.27. Strong Moms, Real Stories with Hannah R.In this episode, I'm chatting with Hannah, a mom of two, CrossFitter, and content creator who's passionate about helping women love their bodies for what they can do, not just how they look.

We dive into her journey from a full-time professional to stay-at-home mom, how fitness keeps her grounded, the necessity of postpartum recovery, some misconceptions around postpartum fitness, and the realities of balancing strength training with motherhood (including the mom guilt, lack of sleep, and all the messy, beautiful parts in between).

Hannah shares so many relatable truths about postpartum strength, self-compassion, and finding your identity after a baby. Make sure to stick around until the end of the episode, when she opens up about comparison and why she started creating content. 

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Hannah:


Connect with Dr. Karlie:


Resources & Links:


]]>In this episode, I'm chatting with Hannah, a mom of two, CrossFitter, and content creator who's passionate about helping women love their bodies for what they can do, not just how they look.

We dive into her journey from a full-time professional to stay-at-home mom, how fitness keeps her grounded, the necessity of postpartum recovery, some misconceptions around postpartum fitness, and the realities of balancing strength training with motherhood (including the mom guilt, lack of sleep, and all the messy, beautiful parts in between).

Hannah shares so many relatable truths about postpartum strength, self-compassion, and finding your identity after a baby. Make sure to stick around until the end of the episode, when she opens up about comparison and why she started creating content. 

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Hannah:


Connect with Dr. Karlie:


Resources & Links:


]]>c1be3cf9-9df9-4c3a-b65e-32ee55419be4Wed, 12 Nov 2025 03:00:00 -070026:32falsefull272726. How to Return to Running Postpartum26. How to Return to Running PostpartumThinking about getting back to running after having a baby? In this episode, I’m walking you through exactly what to focus on first, from rebuilding your core and pelvic floor to the simple strength checks I use with my own patients before hitting the pavement again. I’m sharing how to know when you’re ready, what red flags to watch for, and how to build a strong foundation so you can return to running feeling confident, capable, and strong.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>Thinking about getting back to running after having a baby? In this episode, I’m walking you through exactly what to focus on first, from rebuilding your core and pelvic floor to the simple strength checks I use with my own patients before hitting the pavement again. I’m sharing how to know when you’re ready, what red flags to watch for, and how to build a strong foundation so you can return to running feeling confident, capable, and strong.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>bd66363f-afaf-4ce0-aadb-84bb98e42aa3Wed, 05 Nov 2025 03:00:00 -070017:58falsefull262625. Why You Should Be Lifting Heavy Weight Postpartum25. Why You Should Be Lifting Heavy Weight PostpartumIn today's episode, we're talking about why lifting heavy weight is the secret to a better postpartum recovery. This might be a little controversial, but hear me out! And I would love to hear your take on this after you listen.

I'm not saying that you should jump right back in early postpartum and start lifting heavy weights right away. But I do want to encourage you to work towards lifting heavier weights, and that's what I'm explaining today.

You'll hear about the importance of progressively overloading your muscles, the benefits of lifting heavy to your body (when you do it the right way), why you need to stabilize your core first, and a walkthrough of suggested recovery phases postpartum. I'm also sharing a couple of supplements that can be really helpful for improving your ability to build muscle.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>In today's episode, we're talking about why lifting heavy weight is the secret to a better postpartum recovery. This might be a little controversial, but hear me out! And I would love to hear your take on this after you listen.

I'm not saying that you should jump right back in early postpartum and start lifting heavy weights right away. But I do want to encourage you to work towards lifting heavier weights, and that's what I'm explaining today.

You'll hear about the importance of progressively overloading your muscles, the benefits of lifting heavy to your body (when you do it the right way), why you need to stabilize your core first, and a walkthrough of suggested recovery phases postpartum. I'm also sharing a couple of supplements that can be really helpful for improving your ability to build muscle.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>31d39133-347f-4be6-8341-a3358515a152Wed, 29 Oct 2025 03:00:00 -070017:45falsefull252524. Your Postpartum Questions Answered! Part 324. Your Postpartum Questions Answered! Part 3In today's episode, we're doing another Ask Me Anything! Every Friday morning on my Instagram, I post a question box for you to ask all of your postpartum, pregnancy, fitness, and mom questions, but sometimes I save them for episodes like this. Today, I'm answering your questions about managing night feeds, balancing and prioritizing your workouts, adapting my postpartum workout plan if you're a year postpartum, and postpartum c-section scars and fitness.

If you love this format, please send me your questions! And remember, there's no such thing as a silly question when it comes to your body, especially when we're talking about pregnancy and postpartum. You deserve real answers!

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>In today's episode, we're doing another Ask Me Anything! Every Friday morning on my Instagram, I post a question box for you to ask all of your postpartum, pregnancy, fitness, and mom questions, but sometimes I save them for episodes like this. Today, I'm answering your questions about managing night feeds, balancing and prioritizing your workouts, adapting my postpartum workout plan if you're a year postpartum, and postpartum c-section scars and fitness.

If you love this format, please send me your questions! And remember, there's no such thing as a silly question when it comes to your body, especially when we're talking about pregnancy and postpartum. You deserve real answers!

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>cf7334aa-4463-44a3-b8ac-eadbcac8ebfcWed, 22 Oct 2025 03:00:00 -070018:33falsefull242423. Lower Intensity Interval Training for Full Body Fitness with CrossFit Games Athlete Jessica Cahoy23. Lower Intensity Interval Training for Full Body Fitness with CrossFit Games Athlete Jessica CahoyI am so excited to share my interview with former nurse and five-time CrossFit Games athlete Jessica Cahoy with you today. I've been a fan of Jessica for many years, and it's been so cool to watch her transition from a high-level athlete to a mom of two who helps women understand that they don't have to be killing themselves in the gym to feel good, look good, and be healthy.

Jessica and I talk all about the benefits of lower-intensity interval training (LIIT) over higher-intensity training, the impact of stress on hormones, how to best support your metabolism, the future of women's health and fitness, and the importance of making small but consistent habit changes.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Jessica:


Connect with Dr. Karlie:


Resources & Links:


]]>I am so excited to share my interview with former nurse and five-time CrossFit Games athlete Jessica Cahoy with you today. I've been a fan of Jessica for many years, and it's been so cool to watch her transition from a high-level athlete to a mom of two who helps women understand that they don't have to be killing themselves in the gym to feel good, look good, and be healthy.

Jessica and I talk all about the benefits of lower-intensity interval training (LIIT) over higher-intensity training, the impact of stress on hormones, how to best support your metabolism, the future of women's health and fitness, and the importance of making small but consistent habit changes.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Jessica:


Connect with Dr. Karlie:


Resources & Links:


]]>17d1b5e6-0b8a-49d9-9e4e-ae8d1a2a28d3Wed, 15 Oct 2025 03:00:00 -070038:44falsefull232322. Fitness Hacks Every New Mom Needs (But No One Asked For), Part 122. Fitness Hacks Every New Mom Needs (But No One Asked For), Part 1In today's episode, I'm sharing four things you can do to improve your fitness outcomes as a new mom. You probably feel like you already have enough on your plate, but these are little things that should not add more. They're just small tweaks that can help you protect your body AND speed up your healing. But you don't have to do all of these hacks at once if they're overwhelming; pick one and try it today!

All I want for you is decreased pain and for you to feel better, strong, and to get back to feeling more like yourself. And if you do try one of them, I would love it if you tag me on Instagram or DM me @drkarlie. I love seeing when moms try these new things and can incorporate them into their lives.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>In today's episode, I'm sharing four things you can do to improve your fitness outcomes as a new mom. You probably feel like you already have enough on your plate, but these are little things that should not add more. They're just small tweaks that can help you protect your body AND speed up your healing. But you don't have to do all of these hacks at once if they're overwhelming; pick one and try it today!

All I want for you is decreased pain and for you to feel better, strong, and to get back to feeling more like yourself. And if you do try one of them, I would love it if you tag me on Instagram or DM me @drkarlie. I love seeing when moms try these new things and can incorporate them into their lives.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>a86ab71d-5ac0-441b-a074-9828290f8f2cWed, 08 Oct 2025 03:00:00 -070018:53falsefull222221. The Biggest Postpartum Fitness Mistakes I See, Part 121. The Biggest Postpartum Fitness Mistakes I See, Part 1In today's episode, I'm breaking down the top three biggest postpartum fitness mistakes that I see all the time as a chiropractor, strength coach, and mom of three. I'm also sharing why I think jumping back in too quickly, training like your pre-baby self, and thinking that walking is enough postpartum are big mistakes, and what you can do instead to avoid them.

But I also want to reassure you that if you have done any of these, you are not alone. These are so common, but I'm hoping I can help you avoid some pain, frustration, setbacks, and really just allow you to get back to doing all of the things that you love safely and effectively.

Make sure to hit follow/subscribe so you never miss an episode!

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]]>In today's episode, I'm breaking down the top three biggest postpartum fitness mistakes that I see all the time as a chiropractor, strength coach, and mom of three. I'm also sharing why I think jumping back in too quickly, training like your pre-baby self, and thinking that walking is enough postpartum are big mistakes, and what you can do instead to avoid them.

But I also want to reassure you that if you have done any of these, you are not alone. These are so common, but I'm hoping I can help you avoid some pain, frustration, setbacks, and really just allow you to get back to doing all of the things that you love safely and effectively.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>044e0572-fe1b-4683-84ef-b3553cd241c4Wed, 01 Oct 2025 03:00:00 -070019:33falsefull212120. Treating Moms as Athletes with Dr. Morgan Lee MD20. Treating Moms as Athletes with Dr. Morgan Lee MDIn today's episode, I'm so excited to introduce you to Dr. Lara Morgan Lee, MD, board-certified sports medicine physician and former professional team doctor. Obviously, as soon as I saw Dr. Morgan's info on social media, I knew I had to talk to this gal, because we both clearly believe that every mom is an athlete, and we are both treating our patients that way and having great results.

We had such a great time talking about how moms can be treated like athletes and finding a doc who will treat you that way. We also chat about Dr. Morgan's postpartum rehab approach, some myths she finds herself correcting for moms she works with, what collaborative care looks like for postpartum moms, and her top takeaways for women during pregnancy and postpartum.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Morgan:


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]]>In today's episode, I'm so excited to introduce you to Dr. Lara Morgan Lee, MD, board-certified sports medicine physician and former professional team doctor. Obviously, as soon as I saw Dr. Morgan's info on social media, I knew I had to talk to this gal, because we both clearly believe that every mom is an athlete, and we are both treating our patients that way and having great results.

We had such a great time talking about how moms can be treated like athletes and finding a doc who will treat you that way. We also chat about Dr. Morgan's postpartum rehab approach, some myths she finds herself correcting for moms she works with, what collaborative care looks like for postpartum moms, and her top takeaways for women during pregnancy and postpartum.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Morgan:


Connect with Dr. Karlie:


Resources & Links:


]]>3e94c53b-22bd-449a-9023-fd5f95b308baWed, 24 Sep 2025 03:00:00 -070047:32falsefull202019. How to Fix Your Hip Pain Postpartum19. How to Fix Your Hip Pain PostpartumIn today's episode, I’m talking about one of the most common complaints I see in my office: how to fix hip pain postpartum. (And no, it's not only the high-level athletes who have this complaint!) I'm sharing the different ways hip pain can manifest, why it happens, and what you can do to start fixing it.

And if you find this episode helpful, please share it with a friend, especially your mom friend who has been complaining about her hip forever, because we all need all the help we can get.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. Episode 14. Let’s Talk About the Pelvic Floor with Pelvic Floor Physical Therapist Rachel Kilgore
  2. Foam rolling for lateral hip pain video
  3. Pelvic Pain Fix: For Pregnancy + Postpartum
  4. Check out all my plans and resources HERE
  5. My most popular plan: Get Your Body Back - Postpartum Plan
  6. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>In today's episode, I’m talking about one of the most common complaints I see in my office: how to fix hip pain postpartum. (And no, it's not only the high-level athletes who have this complaint!) I'm sharing the different ways hip pain can manifest, why it happens, and what you can do to start fixing it.

And if you find this episode helpful, please share it with a friend, especially your mom friend who has been complaining about her hip forever, because we all need all the help we can get.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:

  1. Follow on Instagram @drkarlie
  2. Check out the website

Resources & Links:

  1. Episode 14. Let’s Talk About the Pelvic Floor with Pelvic Floor Physical Therapist Rachel Kilgore
  2. Foam rolling for lateral hip pain video
  3. Pelvic Pain Fix: For Pregnancy + Postpartum
  4. Check out all my plans and resources HERE
  5. My most popular plan: Get Your Body Back - Postpartum Plan
  6. FREE DOWNLOAD: Fix Your “Mommy Pooch”

]]>a4d0c366-9a27-45f0-aa05-1e9939af1a73Wed, 17 Sep 2025 03:00:00 -070021:18falsefull191918. Birth Prep and Pregnancy Advice with Doula HeHe Stewart18. Birth Prep and Pregnancy Advice with Doula HeHe StewartI am very excited to introduce you to birth doula and educator, HeHe Stewart. I've been following her online for a long time, and we had such a fun conversation about birth prep and pregnancy advice.

With over a decade of experience, HeHe shares what a doula is and what they provide, how to make a hospital birth feel more natural, what to know about being induced, and how to advocate for yourself (because you are the boss!). If you're a mom who is about to have a baby, this podcast is for you!

Make sure to hit follow/subscribe so you never miss an episode!

Connect with HeHe:


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Resources & Links:


]]>I am very excited to introduce you to birth doula and educator, HeHe Stewart. I've been following her online for a long time, and we had such a fun conversation about birth prep and pregnancy advice.

With over a decade of experience, HeHe shares what a doula is and what they provide, how to make a hospital birth feel more natural, what to know about being induced, and how to advocate for yourself (because you are the boss!). If you're a mom who is about to have a baby, this podcast is for you!

Make sure to hit follow/subscribe so you never miss an episode!

Connect with HeHe:


Connect with Dr. Karlie:


Resources & Links:


]]>cc528238-4511-493d-aaec-5b8bfed9aba9Wed, 10 Sep 2025 03:00:00 -070045:54falsefull181817. What to Do if You Have a Breech Baby17. What to Do if You Have a Breech BabyIn today's episode, we're talking all about breech babies. I'm sharing what breech means, the different types, why it happens, and some evidence-based strategies to try and encourage them to turn. I'm also sharing about when I found out my second son was breech and everything I tried to get him to turn, woo woo things included!

I really hope that if you've found out that your baby is breech, this episode gives you some clarity, options, and a little more peace of mind. Just remember that it's not your fault! And it doesn't mean that you still can't have an amazing birth or that you can't have a VBAC (Vaginal Birth After Cesarean) in the future

Make sure to hit follow/subscribe so you never miss an episode!

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Resources & Links:


]]>In today's episode, we're talking all about breech babies. I'm sharing what breech means, the different types, why it happens, and some evidence-based strategies to try and encourage them to turn. I'm also sharing about when I found out my second son was breech and everything I tried to get him to turn, woo woo things included!

I really hope that if you've found out that your baby is breech, this episode gives you some clarity, options, and a little more peace of mind. Just remember that it's not your fault! And it doesn't mean that you still can't have an amazing birth or that you can't have a VBAC (Vaginal Birth After Cesarean) in the future

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>72fd21bf-f4e2-4da8-b7cd-11dcd6893c5aWed, 03 Sep 2025 03:00:00 -070017:45falsefull171716. Should You See a Chiropractor During Pregnancy?16. Should You See a Chiropractor During Pregnancy?In today's episode, we're talking about how to find a chiropractor while you're pregnant. I'm sharing reasons that you might want to see a chiropractor during pregnancy, some myths and misconceptions I hear from people, and my recommendations for finding a qualified provider (and red flags to look out for). The right type of chiropractic care is incredibly beneficial and can make a world of difference as far as how much you really enjoy your pregnancy.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>In today's episode, we're talking about how to find a chiropractor while you're pregnant. I'm sharing reasons that you might want to see a chiropractor during pregnancy, some myths and misconceptions I hear from people, and my recommendations for finding a qualified provider (and red flags to look out for). The right type of chiropractic care is incredibly beneficial and can make a world of difference as far as how much you really enjoy your pregnancy.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>9354ab65-5530-409a-a1a6-76ec40649253Wed, 27 Aug 2025 03:00:00 -070017:35falsefull161615. How to Find a Chiropractor You Can Trust Postpartum15. How to Find a Chiropractor You Can Trust PostpartumIn this episode, I’m diving into a topic that’s incredibly close to my heart: finding a trustworthy chiropractor during postpartum rehabilitation. As a chiropractor, an athlete, and a mother of three, I know firsthand how crucial it is to have the right support during this transformative time. 

I’ll share key considerations when searching for a chiropractor, including the importance of finding someone with the right certifications tailored to your individual goals. We’ll discuss what a typical appointment should look like, from the duration to the structure of your treatment plan. 

I’ll also touch on the conversations that are vital for moms to have with their chiropractors. Can you bring your kids to appointments? How can your birth experiences influence your treatment? We’ll explore what postpartum rehabilitation truly entails and the current state of your pelvic floor, ensuring you feel empowered and informed every step of the way. Join me for this insightful discussion that aims to help you navigate your postpartum journey with confidence!

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>In this episode, I’m diving into a topic that’s incredibly close to my heart: finding a trustworthy chiropractor during postpartum rehabilitation. As a chiropractor, an athlete, and a mother of three, I know firsthand how crucial it is to have the right support during this transformative time. 

I’ll share key considerations when searching for a chiropractor, including the importance of finding someone with the right certifications tailored to your individual goals. We’ll discuss what a typical appointment should look like, from the duration to the structure of your treatment plan. 

I’ll also touch on the conversations that are vital for moms to have with their chiropractors. Can you bring your kids to appointments? How can your birth experiences influence your treatment? We’ll explore what postpartum rehabilitation truly entails and the current state of your pelvic floor, ensuring you feel empowered and informed every step of the way. Join me for this insightful discussion that aims to help you navigate your postpartum journey with confidence!

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>0cc0d1a3-3713-40f3-9a3b-d2b6ac93199bWed, 20 Aug 2025 03:00:00 -070012:59falsefull151514. Let’s Talk About the Pelvic Floor with Pelvic Floor Physical Therapist Rachel Kilgore14. Let’s Talk About the Pelvic Floor with Pelvic Floor Physical Therapist Rachel KilgoreIn today's episode, I have pelvic floor physical therapist Rachel Kilgore on to talk all about the pelvic floor and pelvic floor physical therapy (PT). We're talking about what the pelvic floor is, what to expect from pelvic floor PT, prolapse, and a good time to get a pelvic floor assessment postpartum. Rachel also shares her thoughts on Kegel exercises, the importance of breathing, what pelvic floor rehab looks like after having a C-section, and more.

Rachel and I have been friends (and patients of each other's) for a while now, and she is just my go-to pelvic floor PT referral for all my patients. She is such a wealth of information, and I feel like I could pick her brain for hours! If you'd like to see her back on the podcast, let me know what questions you'd like her to answer.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Rachel:


Connect with Dr. Karlie:


Resources & Links:


]]>In today's episode, I have pelvic floor physical therapist Rachel Kilgore on to talk all about the pelvic floor and pelvic floor physical therapy (PT). We're talking about what the pelvic floor is, what to expect from pelvic floor PT, prolapse, and a good time to get a pelvic floor assessment postpartum. Rachel also shares her thoughts on Kegel exercises, the importance of breathing, what pelvic floor rehab looks like after having a C-section, and more.

Rachel and I have been friends (and patients of each other's) for a while now, and she is just my go-to pelvic floor PT referral for all my patients. She is such a wealth of information, and I feel like I could pick her brain for hours! If you'd like to see her back on the podcast, let me know what questions you'd like her to answer.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Rachel:


Connect with Dr. Karlie:


Resources & Links:


]]>0debac2f-116b-48c6-a9c4-f703d8cce5a8Wed, 13 Aug 2025 03:00:00 -070043:59falsefull141413. Flat Mom Butt Is Real: Here’s How We Fix It Postpartum13. Flat Mom Butt Is Real: Here’s How We Fix It PostpartumIn today's episode, we're talking about this phenomenon that I lovingly (okay, not so lovingly) call Flat Mom Butt. Before I had kids, I remember hearing moms talk about this and thinking that it was so funny. I've now had three kids and work with a lot of pregnant and postpartum women on strengthening their glutes and have learned a thing or two about this phenomenon.

I'm sharing what causes a flat butt during pregnancy and postpartum, why gaining it back is about more than looks, how increasing your glute strength impacts other parts of your body and daily life, and five simple strategies to fix it postpartum.

If you're ready for more than just one-off tips and are ready for a full plan to rebuild your body, including your glutes, then I recommend you check out my Postpartum Plan. It's simple, expert-backed (designed by me), and is only 20 minutes a day.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>In today's episode, we're talking about this phenomenon that I lovingly (okay, not so lovingly) call Flat Mom Butt. Before I had kids, I remember hearing moms talk about this and thinking that it was so funny. I've now had three kids and work with a lot of pregnant and postpartum women on strengthening their glutes and have learned a thing or two about this phenomenon.

I'm sharing what causes a flat butt during pregnancy and postpartum, why gaining it back is about more than looks, how increasing your glute strength impacts other parts of your body and daily life, and five simple strategies to fix it postpartum.

If you're ready for more than just one-off tips and are ready for a full plan to rebuild your body, including your glutes, then I recommend you check out my Postpartum Plan. It's simple, expert-backed (designed by me), and is only 20 minutes a day.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>2432521b-0bec-4fb6-b013-b72769d3fc80Wed, 06 Aug 2025 03:00:00 -070015:40falsefull131311. How to Fuel Your Body for Exercise While Breastfeeding with Brooke Harmer11. How to Fuel Your Body for Exercise While Breastfeeding with Brooke HarmerIn this episode, I'm excited to have certified perinatal nutritionist Brooke Harmer on to talk all about how to fuel your body for exercise while breastfeeding. We had such a great conversation about the two biggest misconceptions people have around breastfeeding, nutrition, and fitness, changing the narrative about weight retention during breastfeeding, and some signs that a mom might not be eating enough to support both workouts and milk supply.

She also has so much good information to share about why protein is more important than you may think, tips for sustainable fat loss while breastfeeding, recommended fruit, vegetable, and water intake, electrolytes, and more! I know this episode will be helpful for so many of you new moms.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Brooke:


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Resources & Links:


]]>In this episode, I'm excited to have certified perinatal nutritionist Brooke Harmer on to talk all about how to fuel your body for exercise while breastfeeding. We had such a great conversation about the two biggest misconceptions people have around breastfeeding, nutrition, and fitness, changing the narrative about weight retention during breastfeeding, and some signs that a mom might not be eating enough to support both workouts and milk supply.

She also has so much good information to share about why protein is more important than you may think, tips for sustainable fat loss while breastfeeding, recommended fruit, vegetable, and water intake, electrolytes, and more! I know this episode will be helpful for so many of you new moms.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Brooke:


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Resources & Links:


]]>3c61081e-39ee-4c2e-9c93-0630ff36d545Wed, 23 Jul 2025 03:00:00 -070044:47falsefull111110. Your Pregnancy and Postpartum Fitness Questions Answered! Part 210. Your Pregnancy and Postpartum Fitness Questions Answered! Part 2In today's episode, we're doing another Q&A! (You can find Part 1 here.) I asked my Instagram community to send in their biggest questions about pregnancy, postpartum recovery, and movement, and, wow, you guys really showed up!

I'm answering your questions (from real moms) about working out during pregnancy (and postpartum) if you have back or pelvic pain, why your back hurts more now than when you were pregnant, what to do if you're leaking when you sneeze, cough, jump, etc., my thoughts on kegels, and how to know if you have diastasis recti.

Let me know if you find these Q&A episodes helpful! I really enjoy doing them, and have so many more questions to answer. In the future, I'll be asking those on my email newsletter for questions, so if you're not already on it, you can sign up here!

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>In today's episode, we're doing another Q&A! (You can find Part 1 here.) I asked my Instagram community to send in their biggest questions about pregnancy, postpartum recovery, and movement, and, wow, you guys really showed up!

I'm answering your questions (from real moms) about working out during pregnancy (and postpartum) if you have back or pelvic pain, why your back hurts more now than when you were pregnant, what to do if you're leaking when you sneeze, cough, jump, etc., my thoughts on kegels, and how to know if you have diastasis recti.

Let me know if you find these Q&A episodes helpful! I really enjoy doing them, and have so many more questions to answer. In the future, I'll be asking those on my email newsletter for questions, so if you're not already on it, you can sign up here!

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>4359a150-4290-4b26-af0e-4995263d03eeWed, 16 Jul 2025 03:00:00 -070025:21falsefull10109. Low Back Pain and Sciatica in Pregnancy and Postpartum9. Low Back Pain and Sciatica in Pregnancy and PostpartumIn today's episode, we're talking about something that I hear about a lot in my practice and from you all online: low back pain and sciatica during pregnancy (and also postpartum). I'm sharing some of the physical and hormonal reasons that may lead to these issues, mistakes I see, the number one thing I recommend when people come into my office, and changes you can make outside of the gym.

I also stress that just because something is common does not mean it's normal*. There are things that can be done to get you feeling better during pregnancy and postpartum, especially at home. It's the whole reason that I created my "Fix your pelvic pain during pregnancy" plan for pregnancy and postpartum, because there's so much that you can do at home.

*If you're experiencing numbness, tingling, or weakness, that is a reason to talk to your provider and get a referral to someone if you need it.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>In today's episode, we're talking about something that I hear about a lot in my practice and from you all online: low back pain and sciatica during pregnancy (and also postpartum). I'm sharing some of the physical and hormonal reasons that may lead to these issues, mistakes I see, the number one thing I recommend when people come into my office, and changes you can make outside of the gym.

I also stress that just because something is common does not mean it's normal*. There are things that can be done to get you feeling better during pregnancy and postpartum, especially at home. It's the whole reason that I created my "Fix your pelvic pain during pregnancy" plan for pregnancy and postpartum, because there's so much that you can do at home.

*If you're experiencing numbness, tingling, or weakness, that is a reason to talk to your provider and get a referral to someone if you need it.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>d38ece39-03bd-43d6-9ea3-dbc04fa8a526Wed, 09 Jul 2025 03:00:00 -070018:09falsefull998. Balancing Babies and the Beach: Pro Beach Volleyball Player Betsi Flint8. Balancing Babies and the Beach: Pro Beach Volleyball Player Betsi FlintIn today's episode, I'm sitting down with seven-time AVP champion Betsi Flint to talk all about balancing motherhood and a career as a professional athlete. As a mom to a four-year-old daughter and a second baby on the way, Betsi shares how she manages it all, what it was like returning to volleyball after having her daughter, and even some insecurities around getting back to fitness (because none of us are 100% confident all the time, including pro athletes!).

We also talk about the support she's had from her husband, how her daughter has changed her perspective on being a competitive athlete, and misconceptions about moms in professional sports. Betsi is just such an inspiration as an athlete and a mom, and I know you'll enjoy this honest, down-to-earth conversation.

Make sure to hit follow/subscribe so you never miss an episode!

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]]>In today's episode, I'm sitting down with seven-time AVP champion Betsi Flint to talk all about balancing motherhood and a career as a professional athlete. As a mom to a four-year-old daughter and a second baby on the way, Betsi shares how she manages it all, what it was like returning to volleyball after having her daughter, and even some insecurities around getting back to fitness (because none of us are 100% confident all the time, including pro athletes!).

We also talk about the support she's had from her husband, how her daughter has changed her perspective on being a competitive athlete, and misconceptions about moms in professional sports. Betsi is just such an inspiration as an athlete and a mom, and I know you'll enjoy this honest, down-to-earth conversation.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Betsi:


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]]>75a4a916-802d-48ca-9818-3001931a7970Wed, 02 Jul 2025 03:00:00 -070036:43falsefull887. How I Had a Gentle C-Section for My Second Birth7. How I Had a Gentle C-Section for My Second BirthIn today's episode, I'm so excited to chat with you about my gentle c-section for my second birth and how you can plan for one, too. About one in three births in the US is a c-section. That's a pretty high statistic, so I want to talk about it so you can be as prepared as possible. I'm sharing how I went in knowing I'd have a c-section (and everything I tried to avoid it), what a gentle c-section is, things to consider adding to your birthing plan, and tips for making the recovery process easier.

If you have any other questions about having a c-section, drop those to me on Instagram @drkarlie! And don't forget to check out my C-Section Postpartum Plan to help you regain a strong core after major abdominal surgery.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


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]]>In today's episode, I'm so excited to chat with you about my gentle c-section for my second birth and how you can plan for one, too. About one in three births in the US is a c-section. That's a pretty high statistic, so I want to talk about it so you can be as prepared as possible. I'm sharing how I went in knowing I'd have a c-section (and everything I tried to avoid it), what a gentle c-section is, things to consider adding to your birthing plan, and tips for making the recovery process easier.

If you have any other questions about having a c-section, drop those to me on Instagram @drkarlie! And don't forget to check out my C-Section Postpartum Plan to help you regain a strong core after major abdominal surgery.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>dd1f0ea4-40bc-4472-9fd9-a38a82b76bd1Wed, 25 Jun 2025 03:00:00 -070020:23falsefull776. Diastasis Recti in Pregnancy and Postpartum - What It Is and How to Fix It6. Diastasis Recti in Pregnancy and Postpartum - What It Is and How to Fix ItToday, we're talking all about diastasis recti–what it is, what's normal, and how to fix it. Because I have people come into my office and reach out online every single day about this. So, in this episode, I'm here to tell you that diastasis recti, or ab separation, is totally normal in pregnancy and postpartum. I'm also sharing what you can do during pregnancy so it doesn't get worse, how to start functionally healing it back up postpartum (and when to pursue more advanced treatment), and debunking some of the biggest myths around diastasis recti.

I know the emotional toll this can have on moms, especially when we're trying to find who we are again, so I hope this episode helps ease some of those nerves you may have. And don't forget to grab my free download to help heal your diastasis recti and feel stronger than ever! 

Make sure to hit follow/subscribe so you never miss an episode!

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]]>Today, we're talking all about diastasis recti–what it is, what's normal, and how to fix it. Because I have people come into my office and reach out online every single day about this. So, in this episode, I'm here to tell you that diastasis recti, or ab separation, is totally normal in pregnancy and postpartum. I'm also sharing what you can do during pregnancy so it doesn't get worse, how to start functionally healing it back up postpartum (and when to pursue more advanced treatment), and debunking some of the biggest myths around diastasis recti.

I know the emotional toll this can have on moms, especially when we're trying to find who we are again, so I hope this episode helps ease some of those nerves you may have. And don't forget to grab my free download to help heal your diastasis recti and feel stronger than ever! 

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


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]]>c71383f2-1ab1-46fb-8b45-67232d7220edWed, 18 Jun 2025 03:00:00 -070021:36falsefull665. Return to Fitness Postpartum with Crossfit Athlete Nicole Roggow5. Return to Fitness Postpartum with Crossfit Athlete Nicole RoggowIn today's episode, I'm chatting with former CrossFit competitor and mom of three kids under five, Nicole Roggow, all about returning to fitness postpartum (and more!). She is just a wealth of knowledge on social media; she tells it like it is, and I had so much fun interviewing her.

Nicole shares her athletic journey and transition into motherhood, what her fitness looks like now as a mom, working out with your kids, and tips for women non-athletes getting into fitness.

She's also a nutrition coach specializing in training and coaching pregnant and postpartum women, so we also dove into her experience with and tips for breastfeeding, postpartum nutrition, and how she changed her postpartum fitness after having her first child.

Make sure to hit follow/subscribe so you never miss an episode!

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]]>In today's episode, I'm chatting with former CrossFit competitor and mom of three kids under five, Nicole Roggow, all about returning to fitness postpartum (and more!). She is just a wealth of knowledge on social media; she tells it like it is, and I had so much fun interviewing her.

Nicole shares her athletic journey and transition into motherhood, what her fitness looks like now as a mom, working out with your kids, and tips for women non-athletes getting into fitness.

She's also a nutrition coach specializing in training and coaching pregnant and postpartum women, so we also dove into her experience with and tips for breastfeeding, postpartum nutrition, and how she changed her postpartum fitness after having her first child.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Nicole:


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]]>6a2c26a5-53c0-4fed-b67d-c8b907a86b90Wed, 11 Jun 2025 03:00:00 -070036:47falsefull554. Pregnancy & Postpartum Nutrition Advice with Dietitian Liz Wyosnick4. Pregnancy & Postpartum Nutrition Advice with Dietitian Liz WyosnickIn today's episode, I have dietician extraordinaire Liz Wyosnick. Liz is a great friend of mine and has been such a great resource for me and my patients. She's breaking down a lot of myths today and giving so much great information, advice, and tips about nutrition during pregnancy, early postpartum, and beyond.

We're diving into everything from freezer meals and protein intake to, and we cannot stress enough, the importance of hydration! Liz is also sharing her thoughts on electrolyte supplements, meal kits, sugar cravings, and why you don't need to be afraid of fats (especially if they're plant-based).

I might be biased, but I just adore Liz, and I know this episode will be so helpful to so many women out there. And if you're in Washington state, check out your insurance plan! Liz is in network with many major insurance companies and would love to meet you for one-on-one nutrition counseling.

Make sure to hit follow/subscribe so you never miss an episode!

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]]>In today's episode, I have dietician extraordinaire Liz Wyosnick. Liz is a great friend of mine and has been such a great resource for me and my patients. She's breaking down a lot of myths today and giving so much great information, advice, and tips about nutrition during pregnancy, early postpartum, and beyond.

We're diving into everything from freezer meals and protein intake to, and we cannot stress enough, the importance of hydration! Liz is also sharing her thoughts on electrolyte supplements, meal kits, sugar cravings, and why you don't need to be afraid of fats (especially if they're plant-based).

I might be biased, but I just adore Liz, and I know this episode will be so helpful to so many women out there. And if you're in Washington state, check out your insurance plan! Liz is in network with many major insurance companies and would love to meet you for one-on-one nutrition counseling.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Liz:


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]]>abd0caf1-38f1-4085-9cc4-071e5e60ee29Wed, 04 Jun 2025 03:00:00 -070043:48falsefull443. Your Postpartum Fitness and Recovery Questions Answered! Part I3. Your Postpartum Fitness and Recovery Questions Answered! Part IWhen can you go running postpartum? When can you start wearing a postpartum belly band or working on your core and pelvic floor? Is pain during sex a pelvic floor issue?

In today's episode, I'm really excited to answer your questions above (and more) about postpartum fitness and recovery. There's just not a lot of education around early postpartum recovery and rehab out there, and I get so many DMs every week from people asking very similar questions.

No matter where you are in your journey, whether you're pregnant, newly postpartum, or you've been postpartum for a while, there's a little bit for everyone in this episode.

And if you would like your question answered, just drop it in my DMs @drkarlie. You can also shoot me an email at drkarlie@karliecausey.com.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>When can you go running postpartum? When can you start wearing a postpartum belly band or working on your core and pelvic floor? Is pain during sex a pelvic floor issue?

In today's episode, I'm really excited to answer your questions above (and more) about postpartum fitness and recovery. There's just not a lot of education around early postpartum recovery and rehab out there, and I get so many DMs every week from people asking very similar questions.

No matter where you are in your journey, whether you're pregnant, newly postpartum, or you've been postpartum for a while, there's a little bit for everyone in this episode.

And if you would like your question answered, just drop it in my DMs @drkarlie. You can also shoot me an email at drkarlie@karliecausey.com.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>19759f1c-08fd-4393-b570-bed8fe1e270bWed, 28 May 2025 03:10:00 -070023:01falsefull332. Induction, Birth, and Midwifery with Nurse Midwife Hilary Carpenter2. Induction, Birth, and Midwifery with Nurse Midwife Hilary CarpenterIn this episode, Certified Nurse Midwife Hilary Carpenter is here to talk all about what normal labor looks like, the differences between midwives and obstetricians, and what happens when labor and birth don't go as planned. 

Hillary is just a wealth of knowledge and advice, and I can say this from personal experience, as she actually delivered both of my sons!

We also talk about induction, why you might want to be induced, why you might not want to be induced, and what to do when that's brought up as an option.

There are so many versions of normal pregnancy and birth, and a lot of them are uncomfortable. Throw being a new mom into the mix, it can be really hard to know what to expect. When so much is out of your (and your provider's) control, midwifery brings in a personal, high-touch, holistic approach to pregnancy and birth so you feel heard.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


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]]>In this episode, Certified Nurse Midwife Hilary Carpenter is here to talk all about what normal labor looks like, the differences between midwives and obstetricians, and what happens when labor and birth don't go as planned. 

Hillary is just a wealth of knowledge and advice, and I can say this from personal experience, as she actually delivered both of my sons!

We also talk about induction, why you might want to be induced, why you might not want to be induced, and what to do when that's brought up as an option.

There are so many versions of normal pregnancy and birth, and a lot of them are uncomfortable. Throw being a new mom into the mix, it can be really hard to know what to expect. When so much is out of your (and your provider's) control, midwifery brings in a personal, high-touch, holistic approach to pregnancy and birth so you feel heard.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>e6d05897-be74-40e5-b0de-fd21c33be2bbWed, 28 May 2025 03:05:00 -070044:37falsefull221. How to Start Postpartum Rehab for Moms at Any Stage of Motherhood1. How to Start Postpartum Rehab for Moms at Any Stage of MotherhoodIn today's episode, I'm covering some of my most asked questions about postpartum rehab. How do you start? Where do you start? What's safe and most effective? I'm diving into all of it.

I've found that so many women don't know where to start and don't feel they have the time to do it. My goal is to break this down by sharing what postpartum rehab looks like and what that plan could be for you.

And I want you to know this episode is for you, no matter when you had your baby. Postpartum is forever; whether you're two weeks, two months, two years, or 20 years postpartum, you can heal your pelvic floor, core, and all things that may have changed during your pregnancy.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>In today's episode, I'm covering some of my most asked questions about postpartum rehab. How do you start? Where do you start? What's safe and most effective? I'm diving into all of it.

I've found that so many women don't know where to start and don't feel they have the time to do it. My goal is to break this down by sharing what postpartum rehab looks like and what that plan could be for you.

And I want you to know this episode is for you, no matter when you had your baby. Postpartum is forever; whether you're two weeks, two months, two years, or 20 years postpartum, you can heal your pelvic floor, core, and all things that may have changed during your pregnancy.

Make sure to hit follow/subscribe so you never miss an episode!

Connect with Dr. Karlie:


Resources & Links:


]]>40730d9b-05b5-4464-8d00-b575516f5c30Wed, 28 May 2025 03:00:00 -070021:16falsefull11Welcome to Every Mom is an Athlete!Welcome to Every Mom is an Athlete!Think postpartum only lasts a few months? Think again. Postpartum is forever—and no matter how long it’s been since you had your baby, this podcast is for you.

Are you a mom who used to feel strong and athletic—but now feels disconnected from your body?

Do you want to get back to lifting weights, running, or just moving your body and feeling like yourself again—but aren’t sure what’s safe or where to start?

Welcome to Every Mom Is an Athlete—the podcast that challenges the “bounce back” culture and redefines what strength looks like in motherhood.

I’m your host, Dr. Karlie Causey—pregnancy and postpartum expert, sports chiropractor, strength coach, entrepreneur, and mom of three. After years of helping athletic moms heal, train, and thrive after baby, I created this show to give you the tools, guidance, and truth you won’t get from social media scrolling or outdated advice.

Each week, you can expect to hear a combination of expert interviews, real talk with other moms, and solo episodes where we break down topics like: 

  • Postpartum recovery that actually works
  • Pelvic floor + core healing
  • How to return to strength training safely
  • What to do when your body feels completely different and foreign
  • Why motherhood itself is athletic—and how to own that

These episodes will leave you feeling grounded, confident, and empowered to move forward intentionally and powerfully—without the pressure to “bounce back.”

Make sure to hit follow so you never miss an episode.



Connect with me:

IG: @drkarlie

www.karliecausey.com 

https://stan.store/drkarlie

]]>Think postpartum only lasts a few months? Think again. Postpartum is forever—and no matter how long it’s been since you had your baby, this podcast is for you.

Are you a mom who used to feel strong and athletic—but now feels disconnected from your body?

Do you want to get back to lifting weights, running, or just moving your body and feeling like yourself again—but aren’t sure what’s safe or where to start?

Welcome to Every Mom Is an Athlete—the podcast that challenges the “bounce back” culture and redefines what strength looks like in motherhood.

I’m your host, Dr. Karlie Causey—pregnancy and postpartum expert, sports chiropractor, strength coach, entrepreneur, and mom of three. After years of helping athletic moms heal, train, and thrive after baby, I created this show to give you the tools, guidance, and truth you won’t get from social media scrolling or outdated advice.

Each week, you can expect to hear a combination of expert interviews, real talk with other moms, and solo episodes where we break down topics like: 

  • Postpartum recovery that actually works
  • Pelvic floor + core healing
  • How to return to strength training safely
  • What to do when your body feels completely different and foreign
  • Why motherhood itself is athletic—and how to own that

These episodes will leave you feeling grounded, confident, and empowered to move forward intentionally and powerfully—without the pressure to “bounce back.”

Make sure to hit follow so you never miss an episode.



Connect with me:

IG: @drkarlie

www.karliecausey.com 

https://stan.store/drkarlie

]]>7a124f3a-3b0f-41a8-961c-b0570e5f5a98Tue, 13 May 2025 12:45:00 -070001:28falsetrailer