1 00:00:01,600 --> 00:00:09,000 Speaker 1: You're listening to I Choose Me with Jenny Garland. Welcome 2 00:00:09,039 --> 00:00:12,760 Speaker 1: back to I Choose Me. Doctor Sarah Reardon, also known 3 00:00:12,960 --> 00:00:17,800 Speaker 1: as the Vaginal Whisper, is a board certified pelvic floor 4 00:00:17,840 --> 00:00:22,720 Speaker 1: physical therapist with over eighteen years of experience. So, doctor Sarah, 5 00:00:22,800 --> 00:00:26,120 Speaker 1: let's talk about what we can do today. Let's get practical. 6 00:00:26,200 --> 00:00:29,200 Speaker 1: Let's go through. If you don't mind what we talked about, 7 00:00:29,280 --> 00:00:31,920 Speaker 1: let's do some rapid fire just to bring it home. 8 00:00:32,840 --> 00:00:36,360 Speaker 1: What are the small daily choices people can make to 9 00:00:36,479 --> 00:00:39,479 Speaker 1: support their pelvic floor starting today. 10 00:00:40,200 --> 00:00:42,000 Speaker 2: First thing is I'm going to tell you how to 11 00:00:42,000 --> 00:00:44,120 Speaker 2: pee and poop so that you can change that immediately. 12 00:00:44,360 --> 00:00:45,120 Speaker 3: Okay, good. 13 00:00:45,720 --> 00:00:47,559 Speaker 2: When you pee, you need to sit down on the 14 00:00:47,600 --> 00:00:51,080 Speaker 2: toilet instead of hover, unless it's like Novy supergrowth no huk. 15 00:00:51,440 --> 00:00:51,680 Speaker 3: Yeah. 16 00:00:51,720 --> 00:00:53,600 Speaker 1: I used to be able to hover. This is gonna 17 00:00:53,600 --> 00:00:56,480 Speaker 1: get TMI for our listeners, maybe not for you. I 18 00:00:56,600 --> 00:00:59,240 Speaker 1: used to be able to hover, and now with the hips, 19 00:00:59,480 --> 00:01:01,480 Speaker 1: I can't have anymore. So I guess that's a good thing. 20 00:01:01,840 --> 00:01:02,400 Speaker 3: It's a good thing. 21 00:01:02,440 --> 00:01:04,520 Speaker 2: Your hips are moving you in the right direction, so 22 00:01:05,000 --> 00:01:08,200 Speaker 2: sit down and then don't push. So don't push when 23 00:01:08,200 --> 00:01:12,080 Speaker 2: you pee, your bladder pushes your urine out when you pee. 24 00:01:12,120 --> 00:01:14,920 Speaker 2: If you're pushing, I call it power peeing. You're weakening 25 00:01:14,959 --> 00:01:17,880 Speaker 2: your pelvic floor. You're gonna lead to it's gonna end 26 00:01:17,920 --> 00:01:21,120 Speaker 2: up incontinence and prolaps. So just sit and chill and 27 00:01:21,200 --> 00:01:23,520 Speaker 2: let your bladder empty, and if you feel like it 28 00:01:23,560 --> 00:01:25,840 Speaker 2: doesn't empty all the way, then like wiggle your hips, 29 00:01:26,280 --> 00:01:28,240 Speaker 2: rock your hips back and forth, and then stand up 30 00:01:28,280 --> 00:01:30,280 Speaker 2: and sit down again, and then see if a little 31 00:01:30,319 --> 00:01:31,240 Speaker 2: more urine comes out. 32 00:01:31,680 --> 00:01:32,880 Speaker 3: Don't push when you pee. 33 00:01:33,000 --> 00:01:35,480 Speaker 1: Have you ever heard of the stop start technique? 34 00:01:35,600 --> 00:01:36,440 Speaker 3: Yeah, don't do that. 35 00:01:36,640 --> 00:01:37,360 Speaker 1: Don't do that. 36 00:01:37,520 --> 00:01:38,479 Speaker 3: No, don't do that. 37 00:01:38,760 --> 00:01:41,920 Speaker 2: Oh no, okay, okay, Because so the stop star technique 38 00:01:41,959 --> 00:01:45,040 Speaker 2: is that when you're thinking, like, do kegel contraction to 39 00:01:45,160 --> 00:01:46,760 Speaker 2: tighten your pelvic floor, to strengthen it. 40 00:01:46,880 --> 00:01:50,200 Speaker 1: Yeah, like stop peeing mid flow and you can do it, 41 00:01:50,240 --> 00:01:52,880 Speaker 1: pee again and then and then be again. 42 00:01:53,520 --> 00:01:55,720 Speaker 3: I'm so glad you brought this up. You can do 43 00:01:55,760 --> 00:01:56,200 Speaker 3: it once. 44 00:01:56,480 --> 00:01:58,960 Speaker 2: And that's to see how you do a kegel contraction, 45 00:01:59,080 --> 00:02:02,080 Speaker 2: because stopping your stre is a kegel contraction, and so 46 00:02:02,120 --> 00:02:05,160 Speaker 2: it's just making sure you feel like you're doing it correctly. 47 00:02:05,320 --> 00:02:08,600 Speaker 2: But when you're peeing, you should be relaxed. Stopping and 48 00:02:08,639 --> 00:02:11,200 Speaker 2: starting your stream is like the wrong message to your 49 00:02:11,200 --> 00:02:14,639 Speaker 2: bladder and can lead to problems, so like incomplete bladder 50 00:02:14,680 --> 00:02:17,320 Speaker 2: emptying things like that. So just sit, chill and breathe 51 00:02:17,400 --> 00:02:20,440 Speaker 2: and let your bladder empty. And that's pushing ping and 52 00:02:20,480 --> 00:02:22,840 Speaker 2: no pushing, no pat Just say no to power ping. 53 00:02:23,200 --> 00:02:29,320 Speaker 2: Tell me about poohing, my other favorite topic. You sound excited, 54 00:02:29,760 --> 00:02:35,000 Speaker 2: I am. So when you're pooping, you should put a stool, 55 00:02:35,080 --> 00:02:37,880 Speaker 2: a step stool, or those little squatty potties under your feet. 56 00:02:37,960 --> 00:02:39,239 Speaker 1: I was going to ask you should we all be 57 00:02:39,320 --> 00:02:40,160 Speaker 1: using a squatty poties? 58 00:02:40,160 --> 00:02:43,240 Speaker 2: Everybody should be using one, and even your kids, like 59 00:02:43,360 --> 00:02:45,560 Speaker 2: even little kids need to have their feet on a stool. 60 00:02:46,480 --> 00:02:48,560 Speaker 2: When you put your feet on a stool, that elevates 61 00:02:48,560 --> 00:02:51,320 Speaker 2: your knees, and when you kind of lean forward and 62 00:02:51,320 --> 00:02:54,280 Speaker 2: relax in your elbows you it puts. 63 00:02:54,040 --> 00:02:55,200 Speaker 3: You in a squatting position. 64 00:02:55,600 --> 00:02:58,880 Speaker 2: And swatting is the best position to relax your pelvic floor, 65 00:02:58,919 --> 00:03:01,320 Speaker 2: which is your anal opening, so you don't have to 66 00:03:01,400 --> 00:03:05,320 Speaker 2: strain with bomb movements. Pushing and straining during pooping weakens 67 00:03:05,360 --> 00:03:08,680 Speaker 2: your pelvic floor more than jumping, coughing, running, like all 68 00:03:08,720 --> 00:03:09,400 Speaker 2: of these things. 69 00:03:09,760 --> 00:03:10,799 Speaker 3: And if you're pooping. 70 00:03:10,520 --> 00:03:13,400 Speaker 2: Once a day and straining it will cause hemorrhoids and 71 00:03:13,480 --> 00:03:16,600 Speaker 2: prolapse and hernias and things like that. So you know, 72 00:03:17,280 --> 00:03:20,720 Speaker 2: feed on the stool, lean forward. You can push when 73 00:03:20,720 --> 00:03:23,080 Speaker 2: you're pooping, not peeing, but you can push, but just 74 00:03:23,120 --> 00:03:25,320 Speaker 2: don't hold your breath. Make sure that you're exhaling, like 75 00:03:25,360 --> 00:03:27,239 Speaker 2: you're blowing out a bunch of candles or something. 76 00:03:28,200 --> 00:03:33,560 Speaker 1: Okay, I'll be thinking of you later. What about what 77 00:03:33,639 --> 00:03:36,480 Speaker 1: about just in case peeing? Like you're gonna leave and 78 00:03:36,520 --> 00:03:38,280 Speaker 1: you don't really have to pee, but you should pee 79 00:03:38,320 --> 00:03:39,240 Speaker 1: before you get in the car? 80 00:03:39,720 --> 00:03:43,440 Speaker 2: Also a no, also a negative when you I know. 81 00:03:43,720 --> 00:03:46,280 Speaker 2: So it's good to pee when you have the urge, 82 00:03:46,360 --> 00:03:49,160 Speaker 2: which normal peeing should be every two to four hours 83 00:03:49,240 --> 00:03:51,320 Speaker 2: during the day or zero or two times at night. 84 00:03:51,840 --> 00:03:53,839 Speaker 2: The only times that are good to just in case 85 00:03:53,880 --> 00:03:56,720 Speaker 2: p are like before you work out, after sex, or 86 00:03:56,760 --> 00:04:00,000 Speaker 2: before sex, or maybe before bed. But otherwise you should 87 00:04:00,200 --> 00:04:01,480 Speaker 2: wait for your bladder. 88 00:04:01,120 --> 00:04:03,040 Speaker 3: To fill and then empty. 89 00:04:03,600 --> 00:04:05,920 Speaker 2: If you go just in case all the time, then 90 00:04:05,960 --> 00:04:08,600 Speaker 2: your your bladder only fills a little bit and then 91 00:04:08,600 --> 00:04:10,840 Speaker 2: empties feels a little bit and then empties, and so 92 00:04:10,920 --> 00:04:13,360 Speaker 2: you're training your bladder to like be small and then 93 00:04:13,400 --> 00:04:14,760 Speaker 2: you'll have to go pee all the time. 94 00:04:16,160 --> 00:04:17,480 Speaker 3: So go when you have the urge. 95 00:04:17,560 --> 00:04:20,480 Speaker 1: What if you already have a small bladder. I am 96 00:04:20,520 --> 00:04:23,680 Speaker 1: asking for someone who might be listening right now, not me, 97 00:04:24,279 --> 00:04:27,279 Speaker 1: but I know somebody that has to pee a lot 98 00:04:27,440 --> 00:04:29,599 Speaker 1: all the time, and they say, oh, it's because I 99 00:04:29,600 --> 00:04:30,440 Speaker 1: have a small bladder. 100 00:04:31,000 --> 00:04:32,760 Speaker 2: So I would there's a way that you can, like 101 00:04:32,839 --> 00:04:36,000 Speaker 2: it's called stretching your bladder or bladder training. You start 102 00:04:36,040 --> 00:04:40,239 Speaker 2: increasing your kind of intervals between peeing by fifteen minutes, 103 00:04:40,360 --> 00:04:42,320 Speaker 2: so say you go every thirty minutes, I'd be like 104 00:04:42,320 --> 00:04:44,599 Speaker 2: set a time or just go every thirty minutes, and 105 00:04:44,640 --> 00:04:47,120 Speaker 2: then after that you go every forty five minutes, and 106 00:04:47,120 --> 00:04:48,960 Speaker 2: then after that you go every hour, So you kind 107 00:04:48,960 --> 00:04:51,520 Speaker 2: of like are gradually it's like training to run a race. 108 00:04:51,560 --> 00:04:53,120 Speaker 3: You kind of gradually. 109 00:04:52,600 --> 00:04:55,480 Speaker 2: Increase the time until you get to the two hour mark. 110 00:04:56,160 --> 00:04:58,560 Speaker 2: And if you pee and then you feel like I'm 111 00:04:58,560 --> 00:05:00,400 Speaker 2: not sure I got it all out and you go 112 00:05:00,520 --> 00:05:02,400 Speaker 2: back and only have a little bit, then you know 113 00:05:02,440 --> 00:05:04,880 Speaker 2: that that second one was a false urge, and then 114 00:05:04,920 --> 00:05:06,520 Speaker 2: next time you just kind of ignore it. 115 00:05:06,560 --> 00:05:07,719 Speaker 3: And I give a lot. 116 00:05:07,600 --> 00:05:10,039 Speaker 2: Of tips in the book for like urge suppression and 117 00:05:10,120 --> 00:05:12,920 Speaker 2: how to like quiet the urge when you have it, 118 00:05:13,000 --> 00:05:15,919 Speaker 2: because you need to train your bladder to be bigger 119 00:05:15,920 --> 00:05:17,320 Speaker 2: so that you can sit through a movie. 120 00:05:17,440 --> 00:05:20,279 Speaker 1: Well, I tried to quiet my daughter's urge to pee 121 00:05:20,279 --> 00:05:22,279 Speaker 1: once when she was back in the back of my car, 122 00:05:22,400 --> 00:05:25,600 Speaker 1: and it didn't work and she peed in my car. 123 00:05:26,120 --> 00:05:28,360 Speaker 2: Yeah, that's gonna happen. I would say for kids, it's 124 00:05:28,360 --> 00:05:33,560 Speaker 2: a different set of rules, so but for the adult bladder, 125 00:05:34,200 --> 00:05:37,320 Speaker 2: I would say, try to stretch it and also think 126 00:05:37,360 --> 00:05:42,800 Speaker 2: about what you are drinking, like sparkling waters and alcohol 127 00:05:43,080 --> 00:05:46,800 Speaker 2: and sugary drinks and artificial sweeteners, acidic drinks. 128 00:05:46,839 --> 00:05:48,240 Speaker 3: Those will all cause you to. 129 00:05:48,200 --> 00:05:51,000 Speaker 2: Pee more often. And then this is the other thing. 130 00:05:51,080 --> 00:05:54,640 Speaker 2: If you're constipated, you're going to have more bladder urgency 131 00:05:54,720 --> 00:05:57,359 Speaker 2: because all that poop in your pelvis is pushing on 132 00:05:57,440 --> 00:06:00,680 Speaker 2: your bladder. So often when people will come in for 133 00:06:01,160 --> 00:06:03,960 Speaker 2: bladder issues, I like work with them when they're pooping 134 00:06:04,520 --> 00:06:06,720 Speaker 2: and that can help their bladder emptying as well. 135 00:06:08,680 --> 00:06:10,279 Speaker 3: I know it's your mind blown right now. 136 00:06:10,560 --> 00:06:13,640 Speaker 1: So you just said I work with them when they're pooping. 137 00:06:14,760 --> 00:06:18,640 Speaker 1: That is very intimate doctor patient relationship. 138 00:06:20,760 --> 00:06:22,800 Speaker 3: I work with them on pooping. 139 00:06:22,560 --> 00:06:35,159 Speaker 1: On Okay, it's different. Oh my gosh. Okay, for someone 140 00:06:35,200 --> 00:06:38,320 Speaker 1: listening who's overwhelmed and wants to start today, what's a simple, 141 00:06:38,400 --> 00:06:41,040 Speaker 1: like five minute routine they can do to try to 142 00:06:41,080 --> 00:06:43,280 Speaker 1: connect with their peblic floor. Like, I know, we can 143 00:06:43,360 --> 00:06:47,279 Speaker 1: visit your website on your instagram the vagina whisper, But 144 00:06:47,440 --> 00:06:49,279 Speaker 1: what's an easy, like five minute thing we can do. 145 00:06:50,040 --> 00:06:52,520 Speaker 2: Breathe is the first one. A lot of us whole tension, 146 00:06:52,560 --> 00:06:55,880 Speaker 2: So just taking big, deep, diaphragmatic breaths helps our pelvic 147 00:06:55,920 --> 00:07:00,240 Speaker 2: floor relax. Other things are watch how you're sitting. Make 148 00:07:00,240 --> 00:07:02,640 Speaker 2: sure that you're not clenching your bat you're not twisting 149 00:07:02,640 --> 00:07:04,479 Speaker 2: your legs up like a pretzel kind of sit with 150 00:07:04,520 --> 00:07:07,040 Speaker 2: your feet flat or cross at the ankles. That can 151 00:07:07,120 --> 00:07:09,040 Speaker 2: release a lot of tension in your pelvic floor. 152 00:07:09,840 --> 00:07:10,200 Speaker 3: Move. 153 00:07:10,600 --> 00:07:12,880 Speaker 2: So many of us are sitting for too long throughout 154 00:07:12,920 --> 00:07:15,200 Speaker 2: the day, so taking a break every thirty minutes or 155 00:07:15,240 --> 00:07:16,720 Speaker 2: an hour can bring blood flow to. 156 00:07:16,680 --> 00:07:17,520 Speaker 3: The pelvic floor. 157 00:07:18,440 --> 00:07:20,320 Speaker 2: We talked about how to pee and poop, and then 158 00:07:20,360 --> 00:07:23,480 Speaker 2: if you're exercising, like you don't have to carve out 159 00:07:23,520 --> 00:07:28,080 Speaker 2: separate times to do pelvic floor exercises. If you're doing yoga, 160 00:07:28,120 --> 00:07:31,440 Speaker 2: you're working on pelvic floor relaxation already. If you're doing 161 00:07:31,480 --> 00:07:35,120 Speaker 2: strength training or weightlifting, bring that pelvic floor contraction into 162 00:07:35,160 --> 00:07:38,520 Speaker 2: that weightlifting routine so that you get the bang for 163 00:07:38,560 --> 00:07:42,200 Speaker 2: your buck and your pelvic floor while you're strengthening already. 164 00:07:42,240 --> 00:07:44,760 Speaker 2: So there are ways to like really easily bring this 165 00:07:44,800 --> 00:07:46,200 Speaker 2: into things you're already doing. 166 00:07:46,720 --> 00:07:49,000 Speaker 3: I feel like we have so many things to worry about. 167 00:07:49,080 --> 00:07:52,840 Speaker 2: There's a fire hose of health information coming out. But 168 00:07:52,920 --> 00:07:55,880 Speaker 2: if we learn these tips early or whenever we do, 169 00:07:56,360 --> 00:07:58,480 Speaker 2: they just become part of our lifestyle, like brushing our 170 00:07:58,520 --> 00:08:01,440 Speaker 2: teeth or you know, flossing our teeth, they just become 171 00:08:01,480 --> 00:08:02,640 Speaker 2: part of our daily routine. 172 00:08:03,920 --> 00:08:05,960 Speaker 1: Every time I work out, I usually end it with 173 00:08:07,440 --> 00:08:09,720 Speaker 1: pelvic thrusts. You know when you lay on your back 174 00:08:09,760 --> 00:08:12,360 Speaker 1: and you push your pelvis put down. I think I'm 175 00:08:12,400 --> 00:08:16,440 Speaker 1: doing that for like my glutes, yep, but I guess 176 00:08:16,480 --> 00:08:17,240 Speaker 1: it's also. 177 00:08:17,720 --> 00:08:20,200 Speaker 2: It's also if you contract your pelvic floor, like you're 178 00:08:20,560 --> 00:08:23,600 Speaker 2: sipping up a smoothie with a vagina, like with your vagina. 179 00:08:24,200 --> 00:08:25,720 Speaker 2: So I always tell people think of sipping up a 180 00:08:25,760 --> 00:08:28,040 Speaker 2: smoothie with your vagina, and that's like they're drawing up. 181 00:08:29,080 --> 00:08:31,360 Speaker 2: Then it also becomes a pelvic floor workout. 182 00:08:31,880 --> 00:08:35,040 Speaker 1: Oh my gosh, sorry about the sound effect. Okay, Yeah, 183 00:08:35,080 --> 00:08:37,800 Speaker 1: this is all so so interesting how it really does 184 00:08:37,840 --> 00:08:41,560 Speaker 1: come back to daily choices, from how we sit to 185 00:08:41,720 --> 00:08:44,120 Speaker 1: how we pee and food, how we breathe, what we eat. 186 00:08:44,120 --> 00:08:46,800 Speaker 1: It's not just about fixing something, it's about choosing to 187 00:08:46,880 --> 00:08:48,880 Speaker 1: feel better long term. 188 00:08:48,880 --> 00:08:49,680 Speaker 3: Right exactly. 189 00:08:49,720 --> 00:08:51,240 Speaker 2: And that was one of the reasons for the book. 190 00:08:51,280 --> 00:08:53,959 Speaker 2: It was like, I don't as much as social media 191 00:08:54,000 --> 00:08:58,120 Speaker 2: it's just been amazing for disseminating health information. There's not 192 00:08:58,160 --> 00:09:00,760 Speaker 2: always credentials behind that, and I think it's really important 193 00:09:00,800 --> 00:09:03,360 Speaker 2: that we kind of go to sources that are using 194 00:09:03,520 --> 00:09:07,080 Speaker 2: evidence and science and clinical experience to help us with 195 00:09:07,120 --> 00:09:07,680 Speaker 2: our health care. 196 00:09:08,160 --> 00:09:15,200 Speaker 1: Absolutely, you talked about tightness in the woodle. That's what 197 00:09:15,240 --> 00:09:18,640 Speaker 1: I call it. I've ever heard that before. 198 00:09:18,679 --> 00:09:19,760 Speaker 3: Now that's a new one for me. 199 00:09:21,280 --> 00:09:24,040 Speaker 1: We always call it a woodle around here. Lots of 200 00:09:24,040 --> 00:09:28,240 Speaker 1: oodles in this house. What about people who complain of 201 00:09:28,400 --> 00:09:29,679 Speaker 1: having a loose woodle. 202 00:09:30,000 --> 00:09:32,840 Speaker 2: Yeah, So that's one of the things that I think 203 00:09:32,920 --> 00:09:36,120 Speaker 2: people expect to happen after pregnancy and breath and kind 204 00:09:36,160 --> 00:09:38,120 Speaker 2: of with aging, is like my vagina is going to 205 00:09:38,160 --> 00:09:40,079 Speaker 2: be loosey, goosey and sex is just not going to 206 00:09:40,120 --> 00:09:42,680 Speaker 2: be pleasurable and I'm going to let my partner down. 207 00:09:42,920 --> 00:09:45,480 Speaker 2: In fact, more people have tension and pain with sex 208 00:09:45,520 --> 00:09:49,200 Speaker 2: after birth than tightness, I mean than weakness. But you 209 00:09:49,280 --> 00:09:51,520 Speaker 2: can have more weakness with the more babies you have 210 00:09:51,920 --> 00:09:55,680 Speaker 2: and getting into menopause, So this is where you want 211 00:09:55,679 --> 00:09:59,160 Speaker 2: to focus on strengthening. And other types of weakness could 212 00:09:59,200 --> 00:10:01,560 Speaker 2: be like your tampon falling out or you feel like 213 00:10:01,600 --> 00:10:04,400 Speaker 2: something's falling out of your vagina, So this is where 214 00:10:04,400 --> 00:10:07,960 Speaker 2: you really want to focus on, like strengthening your pelvic floor, 215 00:10:08,120 --> 00:10:11,120 Speaker 2: so just like we would strengthen your bicep. There's so 216 00:10:11,200 --> 00:10:13,319 Speaker 2: many different ways to do it. You can, of course, 217 00:10:13,400 --> 00:10:16,319 Speaker 2: do what we always think of as kegel exercises that 218 00:10:16,679 --> 00:10:19,520 Speaker 2: kind of tighten and close the vagina, but you can't 219 00:10:19,559 --> 00:10:21,760 Speaker 2: just do those like sitting in the car poolane. You 220 00:10:21,800 --> 00:10:25,240 Speaker 2: need to do those standing and walking with squats and 221 00:10:25,320 --> 00:10:29,800 Speaker 2: lunches and lifting weights, like use those muscles and load 222 00:10:29,880 --> 00:10:31,920 Speaker 2: them and just like we do other muscles in our 223 00:10:31,960 --> 00:10:34,760 Speaker 2: body and then turn them on before a cough or 224 00:10:34,800 --> 00:10:36,280 Speaker 2: a sneeze or a workout. 225 00:10:36,960 --> 00:10:39,600 Speaker 1: But it's okay to do them in the carpooling. I'm 226 00:10:39,640 --> 00:10:40,640 Speaker 1: just asking away for a friend. 227 00:10:40,720 --> 00:10:45,200 Speaker 2: Yes, the car puolane, the shower, while you're brushing your teeth, 228 00:10:45,200 --> 00:10:48,240 Speaker 2: while you're reheating coffee. Anytime you can work them in. 229 00:10:48,920 --> 00:10:52,520 Speaker 1: It's a good. It's a good. It's an easy workout. 230 00:10:53,600 --> 00:10:56,200 Speaker 2: And nobody will nobody will even know you're doing it. 231 00:10:56,200 --> 00:10:57,080 Speaker 3: It's the beauty of it. 232 00:10:57,400 --> 00:11:00,280 Speaker 1: No. I loved it. I loved our conversation. Thank you 233 00:11:00,320 --> 00:11:04,319 Speaker 1: so much for being with us and talking about all 234 00:11:04,360 --> 00:11:08,080 Speaker 1: these fascinating things that have to do with our pelvic floor. 235 00:11:08,520 --> 00:11:10,680 Speaker 3: Thanks for having me, Jenny, Bye bye. 236 00:11:11,440 --> 00:11:14,360 Speaker 1: Okay, So, if this episode hit home for you, maybe 237 00:11:14,360 --> 00:11:17,720 Speaker 1: you've been leaking a little when you laugh, or sex 238 00:11:17,840 --> 00:11:21,200 Speaker 1: doesn't feel the same anymore. I want you to know this. 239 00:11:21,920 --> 00:11:24,760 Speaker 1: You don't have to just live with it. You don't 240 00:11:24,800 --> 00:11:28,720 Speaker 1: have to push it down, ignore it, or blame yourself. 241 00:11:29,480 --> 00:11:33,400 Speaker 1: Today can be the day you choose something different.