Stop Peeing Your Pants

If you’ve ever done Disney, you know the walking is real! I hit 30,000 steps two days in a row and I’m breaking down the exact 5 recovery tips I used to bounce back—everything from compression socks to simple stretches that make a world of difference. These are Disney recovery tips you’ll actually use (and yes, I do them myself!)—shared from the perspective of a pelvic floor physical therapist. Li...

Postpartum isn’t just about pelvic floor recovery—your whole body plays a role in bladder health. In this episode, I’m breaking down three common orthopedic problem areas that often show up after having a baby and how they can lead to both urge and stress incontinence. Get practical tips, expert insight, and a better understanding of how your whole body affects bladder control. Look inside the Sto...

Come behind the scenes with me in the clinic — real moms, real symptoms, and real solutions. From not being able to pee properly to the heavy feeling of prolapse, I’m breaking down 4 pelvic floor dysfunctions I saw this week and how we’re starting treatment. It’s a quick and eye-opening listen for any mom wondering if what she’s feeling is normal (hint: it’s probably not — and it’s treatable!). Wo...

Get ready for birth with expert tips from Lauren—labor & delivery nurse, lactation consultant, and co-host of the Call Your Mom Friends podcast. In this episode, she shares what she wishes every mom knew before giving birth, practical ways to prepare your body, different labor positions to try, and how to breathe your baby out with confidence. Lauren also gives a behind-the-scenes look at her...

I’m out making Disney memories this week, so we’re bringing back one of your favorites. This replay dives into a moment from our last trip—getting stuck on a ride (twice!) with no bathroom in sight. As a pelvic floor PT, I couldn’t help but think of all the moms who’d panic in that situation. In this short episode, I’ll walk you through 3 real-world strategies to keep you leak-free even when your...

If you're leaking when you jump, sneeze, or squat—you're not alone, and you're not broken. This episode unpacks how: Stress, trauma, and tight pelvic floor muscles could be behind your bladder leaks and overactive bladder symptoms. Everyday habits and clothing choices may be secretly making things worse! Designed for women and moms ages 25–45, this episode is your guide to real solutio...

I asked ChatGPT to crunch the numbers—and the total you’ll spend on pads, liners, and adult diapers over the next 30 years is shocking. Spoiler alert: it’s more than enough to cover several dreamy vacations (or your kid’s college books). In this episode, we break down the hidden costs of bladder leakage and why investing in a real solution now is the best financial decision you’ll make for your pe...

Think the potty dance will stop the leaks? Not quite. In this episode, I break down why sucking in and squeezing tight can actually make bladder leakage worse—and why a tight pelvic floor isn’t the same as a strong one. Learn how your urethral opening and pelvic floor muscles really work together so you can stop relying on the wrong reflexes and start building real control. Look inside the Stop Pe...

Struggling with bladder leakage when you run, sneeze, laugh, or squat? This episode breaks down how your bladder works with your pelvic floor—so you can finally understand what’s happening and what to do about it. Learn how your detrusor muscle pushes urine out (yep, just like your uterus during birth!) and why strong, voluntary pelvic floor muscles are key to keeping your urethra closed. If you'r...

If you’re navigating postpartum prolapse, don’t miss part 1 and part 2 of this series to truly understand what’s happening in your body. In today’s episode, I’m walking you through how external supports can ease bladder leakage and prolapse symptoms postpartum. I explain how your pelvic floor muscles act like a hammock to support your organs, and why “tight” isn’t the same as “strong.” You’ll lear...

This is part 2 of my 3-part prolapse and bladder leakage series—start with part 1 if you haven’t yet! I'm talking all about pessaries: what they are, how to get one that fits, and what to do if it keeps falling out. A pessary can help, but only if you’re also managing pressure and retraining your pelvic floor. Research shows using internal support with movement and muscle work is more effectiv...

Could you have bladder prolapse—and not even know it? If you're leaking when you sneeze, squat, or run, prolapse might be the hidden cause. In this episode, I break down how your pelvic floor supports your bladder, what happens when those organs shift, and how prolapse affects your urethra and leads to leaking. If you're dealing with stress incontinence or overactive bladder, this is your guide to...

It’s the 1-year birthday of the Stop Peeing Your Pants Podcast! To celebrate, I’m replaying the top four most-downloaded episodes—and this one was a favorite for good reason. If you’re pregnant and planning a trip to Disney, you need to hear this. In today’s episode, I’m giving you real-life pelvic floor tips to help you avoid bladder leaks on rides like Splash Mountain, Big Thunder, and the Incre...

Are anxious thoughts about peeing your pants holding you back? In this episode, I’m sharing how overactive bladder and urge incontinence triggered my own stress response and made bladder leakage even more likely — and how I finally broke the cycle. I’ll walk you through my personal journey with urge incontinence and the practical tips that helped me stay calm when a bathroom wasn’t in sight. Ready...

It’s the 1-year birthday of the Stop Peeing Your Pants Podcast this April! And to celebrate, I’m replaying the top four most-downloaded episodes. In this episode, I'm diving into the core — and how poor core engagement habits could be the reason behind some of the most common pelvic floor struggles. If you’re dealing with a stubborn lower belly mom pooch that just won’t go away, this is for yo...

SPYP celebrated it's 1-year birthday in April! To celebrate, I’m replaying the top four most-downloaded episodes — starting with this one, which hit home for so many of you. In this episode, I’m sharing the (very real, very embarrassing) story of the first time I peed my pants — what led up to it, how it made me feel, and what I did next as both a woman and a pelvic floor physical therapist. I kno...

Struggling with bladder leakage, vaginal dryness, or painful sex after having a baby? In this episode, Dr. Cheyenna talks about how low estrogen levels in postpartum and nursing women impact your pelvic floor, causing issues like stress incontinence with running, jumping, sneezing, and coughing. Learn why your pelvic floor tissue feels different and what steps you can take to heal naturally — with...

Ever feel like peeing in the middle of the night is just your new normal? In this episode of Stop Peeing Your Pants , we unpack why you're waking up to pee—and whether it's actually your bladder or something else. I share the story of one woman who finally slept through the night after 8 years (yes, really), thanks to simple changes from my program. If you're a mom dealing with leaks w...

Postpartum moms often expect bladder leakage—but what happens when you don’t feel the urge to pee at all? In this episode, pelvic floor physical therapist Dr. Johnson breaks down why this can happen after an epidural, catheter, C-section, or vaginal delivery. You’ll learn the signs of healthy bladder habits versus red flags that deserve more attention, plus actionable steps you can take to reconne...

Thinking about Botox for your bladder leakage or overactive bladder? In this episode, Dr. Kristin shares a pelvic floor PT’s perspective on how Botox works, how long it lasts, and whether it actually gets to the root cause of your stress or urge incontinence. If you're a woman, mom, or pregnant mama, tired of leaking with running, jumping, sneezing, coughing, laughing, or squatting—this is for you...

Think Kegels are the answer to stopping bladder leaks? Think again! In this episode, we’ll dive into why Kegels aren’t the magic fix for everyone—and how they can even make things worse—plus the real secret to a stronger pelvic floor. I’ll share a powerful study proving that full-body movement creates better pelvic floor activation than isolated Kegels alone. Look inside the Stop Peeing Your Pants...

Curious about the Emsella chair for bladder leakage? In this episode, we break down what it is, how much it costs, and why I, as a pelvic PT, don’t recommend it to my patients. Find out if it truly fixes the root cause of incontinence or just acts as a temporary band-aid—plus, learn about better long-term solutions. If you're tired of leaks and ready for real results, check out my course, Stop...

Leaking while running postpartum? You’re not alone—many moms struggle with bladder leaks due to factors like pelvic instability, poor running form, or even their outfit choices. In this episode, we break down why you might be peeing during your run and the most important muscles to train for a leak-free workout. Plus, learn two must-do exercises to help you regain control, build strength, and fina...

Ever been startled, sneezed, or laughed a little too hard—only to feel an unexpected leak? You’re not alone, but bladder leaks don’t have to be your new normal! Your pelvic floor is made up of both slow-twitch and fast-twitch muscle fibers, and if you’re only training one type (hello, Kegels!), you’re missing a crucial piece of the puzzle. In this episode, I break down why fast-twitch training and...

Tired of crossing your legs every time you sneeze, laugh, or work out? In this episode, I chat with a board-certified plastic surgeon about how a mommy makeover, tummy tuck, and diastasis recti (DRA) repair can help moms struggling with bladder leakage and core weakness. We break down pelvic floor issues, surgical options for improving bladder control, and why fixing your abdominal pressure system...