Episode Summary: "Peeing When You Sneeze? The #1 Pelvic Floor Specialist Explains Why"

Podcast: The Tamsen Show
Host: Tamsen Fadal
Guest: Dr. Sarah Reardon, Leading Pelvic Floor Physical Therapist
Release Date: June 4, 2025

1. Introduction to Pelvic Floor Health

The episode kicks off with Tamsen Fadal introducing the critical topic of pelvic floor health, emphasizing its often-overlooked significance in women's overall well-being. She highlights that most women become aware of their pelvic floor only when issues arise, which are frequently dismissed as normal aspects of aging or womanhood.

Notable Quote:
Tamsen Fadal [01:42]: "This conversation is going to change the way you pee forever."

2. Understanding the Pelvic Floor

Dr. Sarah Reardon provides a comprehensive explanation of the pelvic floor, describing it as a hammock-like structure of muscles that support vital organs such as the bladder, uterus, and bowel. She underscores that the pelvic floor is integral to various bodily functions, including urination, bowel movements, and sexual intercourse.

Notable Quote:
Dr. Sarah Reardon [03:09]: "It's muscles that support your organs, like your uterus and your ovaries, your bowel and bladder. And it also has the openings for urine to exit, for bowel movements, and then also for vaginal intercourse, vaginal birth, and menstruation."

3. Impact of Life Stages on Pelvic Floor

The discussion moves to how different stages of a woman's life impact pelvic floor health. Dr. Reardon breaks down the effects of menstruation, sexual activity, pregnancy, childbirth, and menopause on the pelvic floor, emphasizing the need for proactive maintenance and targeted exercises during each phase.

Notable Quote:
Dr. Sarah Reardon [16:50]: "During perimenopause, your estrogen levels are decreasing. Estrogen is what plumps up and tones the vagina, which is part of the pelvic floor. It also provides vaginal lubrication to the vulva and vagina."

4. Common Pelvic Floor Issues

The conversation delves into prevalent pelvic floor problems, their causes, and their implications.

a. Urinary Leakage

Urinary leakage, especially during actions like coughing or sneezing, is discussed as a common yet manageable issue. Dr. Reardon explains the muscle mechanics behind it and offers practical solutions to mitigate leakage.

Notable Quotes:
Dr. Sarah Reardon [08:13]: "Almost 50% of women have some sort of pelvic floor issue. And it gets worse with aging."
Tamsen Fadal [09:36]: "Do not power pee."

b. Painful Sex

Pain during intercourse is addressed, linking it to pelvic floor dysfunction and hormonal changes. Dr. Reardon emphasizes that painful sex is not a normal part of aging and provides strategies to alleviate discomfort.

Notable Quote:
Dr. Sarah Reardon [12:03]: "There's a lot that you can do. But we should not accept pain as normal for sex at any point in our life."

c. Pelvic Organ Prolapse

Pelvic organ prolapse is defined and explained as a condition where the pelvic floor muscles weaken, causing organs to descend and create a bulge in the vagina. Dr. Reardon discusses the symptoms and the importance of seeking therapy.

Notable Quote:
Dr. Sarah Reardon [14:04]: "Pelvic organ prolapse is when that hammock of muscles is not as supportive as it needs to be."

d. UTIs vs. Pelvic Floor Issues

The episode clarifies the distinction between urinary tract infections (UTIs) and pelvic floor dysfunction, warning against misdiagnosis and encouraging listeners to seek professional advice when symptoms overlap.

Notable Quote:
Dr. Sarah Reardon [28:11]: "The symptoms of pelvic floor changes and estrogen changes in the tissue can also mimic a urinary tract infection."

5. Solutions and Therapies

a. Pelvic Floor Exercises (Kegels)

Kegel exercises are highlighted as a fundamental method to strengthen the pelvic floor. Dr. Reardon provides a creative analogy to demonstrate the correct technique, ensuring listeners perform them effectively.

Notable Quote:
Dr. Sarah Reardon [19:00]: "Think about your vagina sipping up a thick smoothie through a straw. If you think about a sip up, you squeeze and you lift."

b. Proper Bathroom Habits

Proper techniques for urination and bowel movements are discussed to prevent pelvic floor strain. Dr. Reardon advises sitting down to pee and adopting a squatting position for bowel movements to facilitate muscle relaxation.

Notable Quote:
Dr. Sarah Reardon [10:01]: "Do not power pee."

c. Lifestyle Adjustments

Incorporating pelvic floor exercises into daily routines, such as during workouts or while performing everyday tasks, is recommended. Additionally, adopting relaxation techniques like deep breathing and yoga can aid in maintaining muscle flexibility.

Notable Quote:
Dr. Sarah Reardon [19:49]: "Doing three times a week, five to 10 minutes of exercises is sufficient."

d. Products and Tools

The use of specific products, such as menstrual aids and moisturizers, is suggested to support pelvic floor health. Dr. Reardon also mentions tools like a therapy wand for internal muscle relaxation.

Notable Quote:
Dr. Sarah Reardon [34:30]: "Medicine Mama Balm is soothing. It's all natural and just really, really so effective in moisturizing the tissue."

6. Encouragement and Empowerment

Dr. Reardon passionately encourages women of all ages to take proactive steps in managing their pelvic floor health. She dispels myths, normalizes seeking help, and emphasizes that it's never too late to start strengthening these essential muscles.

Notable Quote:
Dr. Sarah Reardon [20:50]: "It is never too late. It's a muscle like any other muscle in your body. You can train it until the day that you die."

7. Rapid Fire Myths Debunked

In a lively segment, Dr. Reardon and Tamsen tackle common misconceptions about pelvic floor health, reinforcing accurate information and empowering listeners to take informed actions.

Myths Addressed:

• Everyone leaks a little: "Myth. Total myth. Not acceptable." [40:25]
• Kegels fix all pelvic floor issues: "Absolutely not." [40:35]
• Pelvic floor issues only happen after childbirth: "They can affect you at any age or stage." [40:44]
• Peeing just in case is good bladder training: "You should only pee when you have the urge to go." [41:24]

8. Conclusion and Resources

The episode wraps up with Tamsen sharing resources for listeners to further explore pelvic floor health, including Dr. Reardon's book "Floored" and her online presence as the "Vagina Whisperer." She reiterates the importance of education and community support in overcoming pelvic floor challenges.

Notable Quote:
Tamsen Fadal [37:29]: "If this conversation was helpful, keep the questions coming."

Key Takeaways:

• Pelvic Floor Awareness: Understanding the location and function of the pelvic floor is crucial for maintaining overall health.
• Proactive Maintenance: Incorporating pelvic floor exercises and proper habits into daily routines can prevent and alleviate common issues.
• Seek Professional Help: Pelvic floor dysfunction is prevalent but manageable with the right therapies and support systems.
• Empowerment Through Education: Breaking societal stigmas and myths surrounding pelvic health encourages women to seek the necessary care and treatments.

Further Resources:

• Book: Floored by Dr. Sarah Reardon
• Website: thevaginalwhisperer.com
• Social Media: Instagram and TikTok as the "Vagina Whisperer"

This episode serves as an essential guide for women navigating pelvic floor concerns, offering expert insights and actionable steps to enhance their quality of life.