Mamapalooza:: Top Moments! Creatine, sex, male fertility, & more!

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For the finale of our Mama Palooza

Podcast Festival, I thought it would

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be fun to pull together some of my top

moments and favorite moments from some

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of the expert interviews that we did

over the course of this last month.

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We chatted about so much during

this festival from exercise

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during different trimesters,

exercise, postpartum sex rehab.

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Pelvic health for both mom and dad.

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We talk about creatine and its

effects on pregnancy and postpartum.

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We talk about breastfeeding.

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We talked about male fertility.

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We covered so many topics and I wanted

to just kind of pull them together today

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to highlight some of my favorite moments

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in some of the moments that have really

stuck with me even after the interview,

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because I'm consistently pointing people

back to these specific moments during

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conversation because they've just stuck

with me and I really learned a lot.

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So I wanted to say thank you so,

so much to all of the experts that

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were so willing to give up some

of their time to come share their

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expertise in education with us.

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I learned so, so much.

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I had so much fun interviewing.

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I was telling Sina after I interviewed

her this week actually, that I

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get on such a high after these

interviews because I love learning.

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I love.

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Talking with people.

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I love being curious about the human

body and just learning the way that

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different people approach different

things, and it has just been so much fun

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for me to interview them, but then also

to share that information with you guys.

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So I hope you've enjoyed it.

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I hope you've gotten a lot

out of this podcast festival.

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So let's dive into some of

my favorite, favorite moments

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During our interview with Coach Jess and

Coach Sayi, who are the two pregnancy

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and postpartum certified coaches.

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And the creators of the Rebuild program,

we chatted about some of their top tips

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and tricks for how to maintain mental

sanity during pregnancy, especially

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when comparison is at every corner.

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I keep saying this, but I

mean it off the internet.

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You know, I think to Jess's point, if

you wanna con confirm your bias in some

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way, if you wanna confirm your fear in

some way, if you wanna do it, you're

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gonna, and then it's gonna stick in

your brain, and then it'll be so hard.

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To get out.

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And so every friend of mine

who gets pregnant, or even

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client who fall falls pregnant.

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I'm like, Hey, think of five of

your friends, your friend, people

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you know who have had babies.

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Mm-hmm.

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Pull someone who's super crunchy, pull

someone who is like, gimme every medicine

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in the book and ask them questions.

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Don't seek counsel from.

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Wide web, you know, it's a cesspool out

there and you're in such a tender time

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that you're gonna clinging to things you

probably didn't realize you'd cling to.

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And so I have found that like find your

people, find your inner circle, and then.

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Stick with them throughout your

pregnancy, like get off the

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internet, ask them questions.

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There are also huge mental challenges

during pregnancy and postpartum,

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especially when it comes to body

image and adapting to your new

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physical body during this like highly

transitional phase in your life.

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So I wanted to double underline

Coach Jess's thoughts on this

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and just her motivational hype

speech on this exact topic.

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I think that a lot of

where we operate to is.

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Very much in tension between these kind of

two dichotomies of the pregnant postpartum

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body of, Hey, your body just did so much.

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It's doing Yes.

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Like you, you just grew an extra organ.

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Right.

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And then discarded it.

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Yeah.

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You threw a human.

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Yeah.

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And then pushed it out.

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. And now maybe you are also.

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Producing milk to keep that human alive.

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Like your body just went through

more in the last nine months than it

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has been through in its existence.

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Like so let's, let's give your body all

of the grace to recover, to feel weird,

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to look different than it used to because

it just did the most incredible thing.

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Like truly it has done

something awe inspiring.

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On the other side of that is also, Hey,

your body just did this really hard.

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Thing.

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You are so much stronger than,

than you realize, realize, yeah.

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Like you, you pushed this baby out or

you endured a major abdominal surgery.

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Surgery.

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Yes.

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Like you are so much stronger because

I think that a lot of women are afraid

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because they're afraid it's gonna hurt.

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They're afraid it's gonna,

they're gonna do something worse.

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And so reminding them of how strong they

are too and how resilient their body is.

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And so it really is kind of just.

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Finding the sweet spot between those

two sides of your body just went

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through so much, and we need to

give it time to recover and to build

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it back up, but also we can do it.

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You're strong.

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You're freaking strong.

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You're so freaking strong.

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Yes, you are.

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You can absolutely do this and

let us come alongside you and do

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this hard thing together because

I can see that you're doing it.

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It's working.

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Your body.

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It may not feel like it, but

I see those muscles in there.

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I can feel them firing.

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We just have to give them

some time and encourage them.

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We ended chatting about some common

myths and pet peeves that they hear

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all the time when working with clients.

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So Coach Sadie debunked one of

her biggest pet peeves in addition

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to where the world of postpartum

fitness has shifted to today.

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Myth number one, you're

ready to go at six weeks?

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Yeah, I, again, it is the

year: 2025

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Under this mindset, which it

really is just like, okay, cool,

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we still have a lot of work to do.

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You know?

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And that kind of gets me fired up.

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But we're in this mindset, oh, I

should be healed from this major

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physical trauma in six weeks.

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I've had two ACL recovery,

like reconstruction surgeries.

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Yeah.

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Six weeks I wish.

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Like it took me months.

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Oh my gosh.

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No kidding.

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Years to get that need to

do what it needs to do.

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And that was just.

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One 10.

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That was not this whole situation.

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Your whole body goes

through this literal trauma.

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Mm-hmm.

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It's not gonna take six weeks.

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It's taking up to two years, and

that is, we have skipped the minimum

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timeframe for women and just said,

Hey, it could take two years, you know?

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And truly for me, while that first

year was very, for both kids,

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it was very rebuilding, right?

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Like I was still going really light like

I was tempering my intensity, you know?

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I was building endurance back.

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It was at a year postpartum

where I was like, okay, cool.

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Let's turn it up a little

bit and then let's test out.

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And then I still got injured.

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You know, I still had a couple back

issues, you know, as a result of just

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super tightness and immobility because you

can't rotate anymore when you're pregnant.

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It's like, how?

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And that's another thing too, like

people don't think about that.

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And that's something we

incorporate in our program.

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Like we do a lot of rotational work now.

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Yeah.

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After I got injured,

'cause I was like, uh.

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Listen.

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Yeah.

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We should be able to do that, you know?

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Yeah.

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And, and so the myth of like this

random, arbitrary, you know, six

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weeks minimum timeframe Yeah.

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Is so silly.

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So that is one.

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But on the flip side, lately, I think

one of the, you know, more sent kind of,

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uh, encouragement from the PFPT world

is that you don't have to do nothing.

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Mm-hmm.

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Zero to six Totally.

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And I think that was for, at least

for me, like a long time, it was

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like, okay, zero to six rest.

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Yeah, rest for six weeks,

do nothing for six weeks.

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But it's like, oh, you know what?

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We can actually be doing

some pretty productive stuff.

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Mm-hmm.

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It's super gentle, but it's productive

and we're, we're kind of reconnecting

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that mind and muscle, you know, once

like bleeding stops and stitches aren't

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bothering you and things like that.

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Obviously we're gonna take some

time, but the, so the myth of like.

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If you're ready to go at six weeks and

then off of the myth that you don't, don't

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do anything, complete rest, you know?

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Yes.

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Yeah.

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Like there's a lot of good stuff out

there now that your world has been

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putting out that says, Hey, you know what?

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This is actually gonna be

really better for you long term.

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Let's get moving.

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You know?

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So those are two,

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We ended by chatting about their

experiences postpartum and how they

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help women truly feel more confident in

their body's postpartum, not only from a

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physical standpoint, but from a holistic

mind, body, and spirit perspective too.

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Our bodies are not, they were not

the same regardless if we had a baby.

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You're not the same at

25 as you are at 32.

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Like hormonal changes happen.

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And when you're pregnant,

literal frame changes happen.

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Your bones move like you're Well yeah.

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You can't lose weight off your bones.

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Yeah.

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It doesn't make sense.

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Yeah.

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And so it's like talking about that

stuff becomes a priority for me.

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'cause I'm just like, Hey girl.

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Your ribs expanded.

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That's why your bra doesn't fit anymore.

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And that's okay.

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Get a new bra, like get

clothes to fit you right now.

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And I think we actually lamented

over this with our second kids.

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'cause like I'm gonna kind of

squeeze back into my, I love it.

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You also that doing that.

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Yeah.

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Only clothes that fit me

right while I go through this.

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Right.

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That's such a small, silly

thing, but man, did it impact

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my brain in such a positive way?

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Body, you have have this random

body that doesn't exist anymore.

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You know?

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And, and she was great.

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25-year-old Sadie Body.

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Awesome.

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She did great.

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She's so much stronger now, you know?

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And we're different in a lot of ways,

but that again does not mean worse.

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Right.

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And I want people to like.

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Hear that, but also believe it.

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Mm-hmm.

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And, and take that into your fitness.

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You know, like, don't be bummed out

that you can't do the same things

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that you could do seven years ago.

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So much has happened since then, and

you could probably do it again later,

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but give yourself grace to do that.

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We also had Dr.

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Emily on who is a doctor of physical

therapy, specialized in male and female

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pelvic health, and a trained doula.

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We started off by chatting about a

topic many people wanna know about.

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A lot of people have questions on,

but a lot of people are too afraid

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to ask about, and that is the topic

of sex in our pelvic floor and what

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a healthy pelvic floor looks like

when it comes to sexual function.

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So in regards to sex, let's

just honestly bring it back to

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what is a normal pelvic floor?

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What should that look like?

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Um, and if you're booty

clenching, we should talk.

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Um, what I tell people is your diaphragm

or your breathing muscle, it sits right

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under where that rib cage area is, right?

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Like for the girlies, the

girly pops, or whoever, right?

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That sports bra line is kind

of right around where it sits.

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We wanna be able to breathe

360 degrees around it, right?

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Um, and if you don't, we might not

get, be getting full lengthening and

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excursion of the pelvic floor because

these guys kinda work in tune together.

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They work very dependently of each other.

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So if we're breathing well in

our diaphragm that sits here.

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The pelvic floor is going

to lengthen and drop down.

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I kind of imagine it like either

a trampoline or for me, I kind

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of imagine it like a jellyfish.

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Yeah.

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I tell people's love like a jellyfish.

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I haven't heard this.

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Yes.

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Okay.

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And I, I think about that and it has

really help people other ways is like,

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okay, when I'm able to get a full

inhale, I can feel like pelvic floor is

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like a flower blooming in slow motion.

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Mm-hmm.

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That's another thing that I tell people,

um, some of my clients that I work with.

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But in terms of that, right, if you have

a pelvis and you have this, then you have,

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you should have that healthy relationship.

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Right.

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In terms of sex, in terms of sex

health with a pelvic floor, we

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shouldn't be having like pain with sex.

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Doesn't matter about any of

the sizes of all the things.

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It shouldn't hurt for me,

that's the first part.

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We should also be able to achieve

climax or an orgasm that shouldn't be

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uncomfortable and it shouldn't be painful.

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Um, another thing is like,

are we able to like feel

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comfortable during sex after sex?

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Some people tell me, okay,

well sex isn't painful.

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But it's after I feel really sore after,

it's painful after, and I'm just aching.

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Yeah.

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Those are things that like for

me, that is not normal, right?

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Normal is I'm able to have

an orgasm comfortably.

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I'm able to be in different

positions without pain.

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There's no like tenderness or

discomfort at initial insertion or deep.

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Those are like big components

of what I think of a healthy

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pelvic floor with sex health.

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We also, of course, chatted

about what someone can do if they

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experience pain with sex or soreness

with sex, or have difficulty with

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penetration or tampon insertion.

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So Dr.

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Emily gave us a few tips and tricks and

mobility exercises and things that she

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works on with clients to help with this.

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, If we are in good pelvic floor

lengthening and then going back to

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resting place, no kegels necessary.

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A man or a woman or anybody in

general, any person with a pelvis.

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You are going to be able

to have good sex health.

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Like that's just, that's just it.

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It doesn't matter if you're have a

female or male anatomy, it's just

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everyone has a pelvic floor that has the

same type of functions that play with

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sex, health, swing tear, like bladder

bowel movements, and then just overall

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stability for the rest of your body above.

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Yeah.

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So a lot of it for me in the beginning

is like breath work and like you

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said, the reason to see a public floor

therapist for pain with sex, right?

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Because it's not normal.

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No matter how common it is.

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Common and normal are not the same, right?

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We know that a lot of people struggle

with dys, ppr, pain with sex.

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Um, but for me it's like

things that we can do maybe,

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okay, let's think about like.

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Child's pose, right?

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Your knees are out, um, and your

feet are in touching together.

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Sometimes for some people that

closes out the pelvic outlet

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or what I call the back door,

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. so I call this with my clients.

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We're closing the back door a little bit.

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Okay.

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Um, sometimes people say, stay in

this like booty compressed space.

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So what I sometimes have people

do is I actually will have them

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do the opposite of child's pose.

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So I'll have their knees come in and

their feet come out maybe a little wider.

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I can't go super wider.

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Else sits.

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I just can't go all the

way back with my hip.

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Me neither.

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Me neither.

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But like we're opening the back door.

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I tell people, okay, maybe we're doing

something that's similar to this, but

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I'm like, I want you to breathe into your

butt hole, like your butt hole's yawning.

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And it is the most visual thing.

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And everyone's like, oh

my God, I relax my butt.

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Yes.

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And I, I do this like every day.

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I literally heard one of my, um,

colleagues say this to their client.

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They're like, yeah, Emily says

this all the time, but like,

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gotta get those buttholes yawning.

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We gotta get the buttholes yawning.

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But like, part of that is

like, we need to relax.

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Holes.

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Mm-hmm.

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Your pelvic floor.

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Mm-hmm.

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Those muscles need to go.

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And so what I tell people

is, can you breathe down into

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your booty like it's yawning?

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So for me, there's something

as easy as breathing.

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: 00:14:11

Mm-hmm.

332

: 00:14:12

Getting that full 360.

333

: 00:14:14

Breath.

334

: 00:14:15

Right?

335

: 00:14:15

Not just breathing from the front.

336

: 00:14:17

'cause oftentimes I'll see people,

they're like, well, I belly breathe.

337

: 00:14:19

And I was like, but is your

diaphragm, is your rib cage expanding?

338

: 00:14:23

That's what helps your

pelvic floor lengthen.

339

: 00:14:26

Right.

340

: 00:14:26

But thinking about, okay, can I sit here?

341

: 00:14:28

Can I breathe my 360

degrees around my diaphragm?

342

: 00:14:31

And can I feel the slight word,

like downward push into the towel.

343

: 00:14:35

We're not pushing, but you should

feel some slight pressure, right?

344

: 00:14:39

I would say what I like to

do is focus on soft tissue

345

: 00:14:42

mobilization of the pelvic floor.

346

: 00:14:44

Love it.

347

: 00:14:44

Mm-hmm.

348

: 00:14:44

Um, and so that might be external

where it might look like one finger,

349

: 00:14:48

maybe like your thumb is internal.

350

: 00:14:49

Wash hands please.

351

: 00:14:51

Before you do this, but

like one finger's internal.

352

: 00:14:53

The other might be like around the tissue.

353

: 00:14:55

Like the labia.

354

: 00:14:56

Mm-hmm.

355

: 00:14:56

'cause there's muscles

around there, right?

356

: 00:14:57

And so we might be either holding

pressure, breathing, I know it sounds

357

: 00:15:01

crazy, breathing into that tissue,

getting that pelvic floor to relax.

358

: 00:15:05

But sometimes you're pregnant or

sometimes you're like, I don't

359

: 00:15:08

really wanna use my fingers.

360

: 00:15:09

Mm-hmm.

361

: 00:15:10

I might recommend a pelvic wand.

362

: 00:15:11

Yeah.

363

: 00:15:11

Um, so it's basically just

an extension of your finger.

364

: 00:15:14

Um, but I'll tell people, maybe you like,

preface your sex with this and a lot of

365

: 00:15:19

times your partners, or if you don't have

partner, just get the vibrational line.

366

: 00:15:23

Um, but like, if you have a

partner, usually these partners

367

: 00:15:26

really wanna help you with this.

368

: 00:15:27

They wanna be a part of that.

369

: 00:15:29

. And that's why I say use your

pelvic wand to your advantage.

370

: 00:15:31

I'm all about a good

orgasm and good sex health.

371

: 00:15:34

Yeah.

372

: 00:15:34

Okay.

373

: 00:15:34

Like I No pain with it.

374

: 00:15:35

And no pain with it too.

375

: 00:15:36

Yes.

376

: 00:15:37

Or getting your body to be

able to understand that like.

377

: 00:15:40

It is safe.

378

: 00:15:41

And I'm like, look, there's no TMI.

379

: 00:15:44

We wanna go to orgasm.

380

: 00:15:45

The interview with Dr.

381

: 00:15:46

Stacey was the one that helped inspire me

to actually create this podcast festival.

382

: 00:15:51

She covered creatine from an umbrella

standpoint and how it acts within

383

: 00:15:54

our bodies, but then she zoomed in a

little bit more on how creatine acts

384

: 00:15:58

within our female reproductive system.

385

: 00:16:00

Yeah, so it all comes down to

cells needing enough energy

386

: 00:16:04

to conduct their processes.

387

: 00:16:06

And so for skeletal muscle, obviously the.

388

: 00:16:08

Processes that are really important

are those contractile functions, and

389

: 00:16:12

there's a lot of creatin in skeletal

muscle cell because they have that

390

: 00:16:15

high energy capacity and the need to

do that for our reproductive tissues.

391

: 00:16:22

The easier way to think about it is.

392

: 00:16:24

The regeneration.

393

: 00:16:26

So if we think about the female

reproductive cycle, we have

394

: 00:16:30

follicles developing every month and

eventually releasing a mature cyte.

395

: 00:16:35

We have our functional layer of the

uterus growing and then shedding

396

: 00:16:40

away with the menstrual cycle.

397

: 00:16:42

And all of those processes are

super high energy demanding.

398

: 00:16:47

And so that is where

creatine comes into it.

399

: 00:16:50

So we've been able to show, and

others have shown the cells.

400

: 00:16:54

They just have a high energy capacity

because they're constantly turning over.

401

: 00:16:58

Do actually use creatine to help

balance that energy requirement.

402

: 00:17:04

So it's a little bit of a shift in the

thinking from what we traditionally

403

: 00:17:09

consider the role of creatine

where energy burst and contractile

404

: 00:17:13

function, it's more about tissue

regeneration and building and the energy

405

: 00:17:18

required to conduct those processes.

406

: 00:17:21

You're growing a whole new incredible

organ simultaneously, which is supporting

407

: 00:17:25

the development of that new little

person and conducting all of the major

408

: 00:17:30

organ systems, that being the placenta.

409

: 00:17:33

And so the sheer amount of tissue

development and generation that's

410

: 00:17:37

occurring through that process.

411

: 00:17:39

In what is relatively a short period of

time in that 40 weeks, yet high energy

412

: 00:17:44

demands and cells really require to

tap into all of their energy producing

413

: 00:17:51

systems, including creatine, metabolism.

414

: 00:17:54

One of my favorite parts was also

learning about her research and the up

415

: 00:17:57

and coming research of improving birth

outcomes for hypoxic events during

416

: 00:18:02

labor and delivery, utilizing creatine.

417

: 00:18:05

So our focus has really been

looking at complications that

418

: 00:18:10

arise during labor and deliveries.

419

: 00:18:12

It's a really devastating

complication called birth asphyxia.

420

: 00:18:15

Thankfully, it's not.

421

: 00:18:16

Super common in countries like the US

and Australia in developing countries

422

: 00:18:21

where they don't have the level of

obstetric monitoring necessarily

423

: 00:18:24

during pregnancy are still quite high.

424

: 00:18:27

And basically it's a complication that

can arise, which causes a significant

425

: 00:18:32

drop in oxygen delivery to the fetus.

426

: 00:18:35

So that might be a cord being

compressed, the placenta coming

427

: 00:18:38

away a little bit too early.

428

: 00:18:40

Just a really long and strenuous

labor can really start to challenge

429

: 00:18:44

those energy reserves of the little

fetus and this oxygen deprivation.

430

: 00:18:50

It can be particularly

devastating for the fetal brain.

431

: 00:18:53

We can get brain injury that can.

432

: 00:18:56

Lead to the infant not surviving,

but also long term neurological

433

: 00:19:01

conditions such as cerebral palsy

and other neurological disadvantages.

434

: 00:19:06

And so we approached this as creatine

being a way of increasing the energy

435

: 00:19:12

whilst the oxygen levels were low.

436

: 00:19:14

And the cool thing about creatine was

that we could give mom a supplement.

437

: 00:19:20

See if we could get that into the

fetal brain and just have it sit

438

: 00:19:23

there in case a complication arises.

439

: 00:19:26

'cause this is the tricky thing about

birth complications, especially, you

440

: 00:19:30

know, you can have the most gloriously,

uncomplicated, boring pregnancy,

441

: 00:19:35

and then in those final minutes

have something really tragic happen.

442

: 00:19:39

And so.

443

: 00:19:40

The creatine could sit there as an

insurance policy, as a way that the

444

: 00:19:44

fetus can continue to produce energy.

445

: 00:19:47

If there's a complication

that arises where oxygen and

446

: 00:19:50

nutrient delivery is shut off.

447

: 00:19:53

And what we found through animal models

particularly is that if we do increase.

448

: 00:19:59

The fetal creatine levels, particularly

in the brain, but also in other

449

: 00:20:03

organs, and then subject the fetus

to oxygen deprivation at the time of

450

: 00:20:08

birth that the fetuses do much better.

451

: 00:20:11

We have higher survival rates across our

mouse, and we also use sheep quite often.

452

: 00:20:17

For pregnancy research we've looked

really intricately at of the brain.

453

: 00:20:22

The brain is doing much better at

maintaining those oxygen levels, and

454

: 00:20:26

then we don't see some of the key

complications associated with oxygen

455

: 00:20:31

deprivation in the fetuses as well.

456

: 00:20:33

So we see less seizures postnatally,

we see better behavioral outcomes.

457

: 00:20:39

And better survival, as I said.

458

: 00:20:40

So it's almost this idea of using

creatine as an insurance policy for

459

: 00:20:45

these complications that arrive.

460

: 00:20:47

I guess not too dissimilar to how

a lot of people use folate for the

461

: 00:20:51

potential development of spina bifida.

462

: 00:20:53

You know, there's not a huge

number of babies that will have

463

: 00:20:56

that complication, but we can

use a safe and simple nutritional

464

: 00:21:00

intervention to safeguard against it.

465

: 00:21:03

And our approach to using creatine

for the fetus has been similar

466

: 00:21:08

. there are certain pregnancy complications

which make the risk of those hypoxic

467

: 00:21:13

events during labor higher, but they

can occur through any pregnancy and.

468

: 00:21:18

In terms of what we've actually

been studying is we've just started

469

: 00:21:22

with a healthy pregnancy and then

a single acute hypoxic insult at

470

: 00:21:28

delivery as our starting point.

471

: 00:21:31

But we have done some really

interesting work looking at particularly

472

: 00:21:36

creatine in the placenta of.

473

: 00:21:38

Common pregnancy complications.

474

: 00:21:39

So your fetal growth restrictions,

your preeclampsia across the board.

475

: 00:21:44

We see in those sort of chronic

environments of hypoxia and

476

: 00:21:48

nutrient restriction that tissues

seem to try and endogenously

477

: 00:21:53

increase their creatine levels.

478

: 00:21:55

So the placenta with

FGR has higher creatine.

479

: 00:21:58

The preeclamptic placenta

has higher creatine.

480

: 00:22:02

When we studied labor in

women, so healthy labors.

481

: 00:22:06

We see some interesting associations

between the labor length and the

482

: 00:22:12

sort of energy intensity of the

labor and the amount of creatine

483

: 00:22:15

being delivered to the fetus.

484

: 00:22:17

We've got insights from some of

our studies to suggest that the

485

: 00:22:21

creatine might be more beneficial for

some pregnancies over others, but.

486

: 00:22:25

By just studying healthy pregnancies

and a direct insult, we can say,

487

: 00:22:29

okay, it could be potentially useful

for everybody, and if these other

488

: 00:22:33

complications arise, we would just assume

that they would also be beneficial.

489

: 00:22:37

We also chatted about creatine throughout

pregnancy and what the current research is

490

: 00:22:41

leading her to hypothesize about potential

dosing recommendations of creatine

491

: 00:22:46

during pregnancy, and her thoughts on the

future research of Creatine's potential

492

: 00:22:51

role in helping with miscarriages.

493

: 00:22:53

. We've kind of taken the position

of sort of focusing on the third

494

: 00:22:56

trimester in terms of understanding

what dose of creatine to take, and

495

: 00:23:01

we're just doing pharmacokinetics.

496

: 00:23:03

Studies in pregnant women at the moment.

497

: 00:23:06

We've just finished recruiting and

done a lot, all our measurements sent

498

: 00:23:09

the data away to our pharmacologists

to do all of the different dosing.

499

: 00:23:14

But at this stage, and it's not published

data yet, but interestingly, we see

500

: 00:23:19

that our pregnant women in the third

trimester actually handle a dose of

501

: 00:23:24

creatine in exactly the same way as.

502

: 00:23:27

Non-pregnant women.

503

: 00:23:29

So if they take five grams of creatine,

we see a peak in plasma creatine

504

: 00:23:33

around an hour and a half, two hours

later, and then it slowly tapers away

505

: 00:23:38

across the next eight to 10 hours.

506

: 00:23:40

So we actually thought that it would be

quite different in pregnancy because.

507

: 00:23:45

There's way more blood

flowing around your body.

508

: 00:23:48

You've got fetus taking up, creatine,

the placenta, taking up creatine,

509

: 00:23:52

changes in gut motility changes

in kidney excretion function.

510

: 00:23:56

But no.

511

: 00:23:57

So at the moment, it actually looks

like it's exactly the same, and we are

512

: 00:24:01

heading down the path of validating that.

513

: 00:24:03

But at this point, it looks like

the recommendation of creatine

514

: 00:24:07

doses in pregnancy will likely look

similar to actually what people.

515

: 00:24:12

Use currently for exercise performance

or cognitive benefits, so somewhere

516

: 00:24:17

between probably five and 15

grams a day in five gram doses.

517

: 00:24:23

, . It is interesting from our

pregnancy studies, so where we've

518

: 00:24:28

just looked at creatine levels,

we actually see that creatine's

519

: 00:24:31

really stable throughout pregnancy.

520

: 00:24:34

Um, but it actually plasma

levels in the mum sit around.

521

: 00:24:38

30% lower than what we see in

the non-pregnant population.

522

: 00:24:42

So we started our

measurements around 10 weeks.

523

: 00:24:46

So somewhere between that conceiving

and 10 week window, there seems

524

: 00:24:50

to be this rebalancing of maternal

plasma levels that we don't quite

525

: 00:24:55

understand at this point in time.

526

: 00:24:57

So that first window might actually

be a real opportunity to try and

527

: 00:25:01

increase creatine levels up again.

528

: 00:25:04

But that's just some new, exciting

data that we're still trying to.

529

: 00:25:08

How to progress it forward.

530

: 00:25:10

But yeah, at this stage it's looking

like standard supplementation, probably

531

: 00:25:15

across the whole pregnancy would

be what we would be recommending.

532

: 00:25:19

, It was a really consistent finding

that there is this drop off and so

533

: 00:25:23

that's just the body not having the

capacity to keep synthesis up and to

534

: 00:25:28

keep absorption up when you know there

are other places for the creatine

535

: 00:25:31

to go when you're pregnant, the, the

center, the fetus, that kind of thing.

536

: 00:25:36

Whether it's detrimental, whether

it's just a natural thing that

537

: 00:25:39

happens, we don't know, or whether if

there's complications in that first.

538

: 00:25:43

10 weeks, whether if you did have

more creatine available, some of

539

: 00:25:46

those complications might not occur,

is a super interesting question

540

: 00:25:51

that we'd like to get at too.

541

: 00:25:53

Obviously, knowing the number

of pregnancies that don't go

542

: 00:25:55

past that first 10 week period.

543

: 00:25:59

. And we do have a little bit of evidence,

I mean a lot of, um, miscarriages in that

544

: 00:26:03

first 10 weeks, which is super common,

like one in four, which I always like to

545

: 00:26:07

mention because I think a lot of women are

still not super familiar with how common.

546

: 00:26:13

Miscarriage is in that first particularly

six weeks, but six to 10 weeks.

547

: 00:26:18

And it's important to know that

if you are in that situation,

548

: 00:26:21

you are certainly not alone.

549

: 00:26:23

And as I said, one in four

pregnancies will end in that first

550

: 00:26:26

period of time, primarily because

there's something not quite right

551

: 00:26:30

genetically with the developing baby.

552

: 00:26:33

But we have seen some interesting

initial observations of changes in

553

: 00:26:39

the way in which the uterine lining.

554

: 00:26:41

Potentially makes creatine between

women who are fertile and women who

555

: 00:26:46

are experiencing primary infertility.

556

: 00:26:49

And that is that the women with primary

infertility actually look like they have

557

: 00:26:52

a higher capacity to take up creatine

in that luteal phase of the cycle.

558

: 00:26:58

So after ovulation, when.

559

: 00:27:01

The uterine tissue's really growing

up big and you've got the implanting

560

: 00:27:05

of the embryo and there's a lot

of processes going on there,

561

: 00:27:09

which are energy demanding there.

562

: 00:27:11

There might be something happening

with Crete metabolism there in women

563

: 00:27:16

who are struggling to conceive, and

that's definitely something that we're.

564

: 00:27:20

Following up at the moment.

565

: 00:27:22

And yeah, I'm really excited about

seeing what we can do because there

566

: 00:27:26

is a percentage of pregnancies that

are lost in that early period of

567

: 00:27:30

time that we just don't know why.

568

: 00:27:32

There's no clear understanding

from a genetic perspective why that

569

: 00:27:36

pregnancy wouldn't continue on.

570

: 00:27:39

Uh, the women are healthy, the men

are healthy, and so if there is

571

: 00:27:42

potentially an energy issue that

we could tackle with supplemental

572

: 00:27:46

creatine, that would be amazing.

573

: 00:27:48

She continues to say that the

recommendations would be similar in

574

: 00:27:51

the first and second trimesters too.

575

: 00:27:53

Given that the third trimester

is when a lot of that growth and

576

: 00:27:55

maturity within the baby happens,

577

: 00:27:58

we end on chatting about the baby's need

for creatine for appropriate development.

578

: 00:28:02

Dr.

579

: 00:28:03

Stacy shares.

580

: 00:28:04

Looking at creatine in the postpartum

period because anyone that's had a

581

: 00:28:08

baby or knows anyone that has a baby,

how quickly those babies grow after

582

: 00:28:13

they're born is like mind blowing.

583

: 00:28:17

And again, leaning back on that energy for

growth, energy, for regeneration mindset.

584

: 00:28:25

Obviously there needs to be creatine

to support those growing tissues

585

: 00:28:29

and even just for those tissues.

586

: 00:28:31

To have the creatine in

them as they get bigger.

587

: 00:28:34

So there's been a lot of research recently

looking at creatine in breast milk,

588

: 00:28:38

also looking at creatine in formula,

and basically we need to get our babies

589

: 00:28:44

a nutritional source of creatine.

590

: 00:28:46

Their bodies don't seem to have

the capacity to synthesize enough.

591

: 00:28:49

To sustain that huge amount of growth.

592

: 00:28:52

Breast milk definitely has creatine in it.

593

: 00:28:54

Highest levels are in the immediate

period postpartum, so in your

594

: 00:28:58

colostrum within those first couple

of weeks, then it fluctuates a little

595

: 00:29:02

bit and starts to taper out formula.

596

: 00:29:05

If it's cow's milk derived or animal

derived, there's creatine in there.

597

: 00:29:11

Soy-based formulas actually don't

have any creatine in them at

598

: 00:29:14

all, which is, um, a little bit

of a red flag for me personally.

599

: 00:29:18

Just knowing the need for creatine for

growth and development, perhaps if that's,

600

: 00:29:23

you know, the path you're taking, it

would be worth having a conversation with

601

: 00:29:26

your healthcare team about particular

nutrients, creatine as one example that.

602

: 00:29:32

Your baby might not be getting

that they otherwise need.

603

: 00:29:35

And yeah, there's still a

lot to unpack in that space.

604

: 00:29:39

But yeah, there's definitely a

need for creatine to support that

605

: 00:29:42

growth of the developing baby.

606

: 00:29:44

And we know from babies that

can't produce creatine in that

607

: 00:29:49

early postnatal period, so.

608

: 00:29:51

There are some babies that have a

genetic condition, which means that

609

: 00:29:54

their bodies can't make it so they're

solely reliant on nutritional, creatine.

610

: 00:29:59

Those babies are usually super healthy

and happy because they've had mom

611

: 00:30:03

giving them an exogenous source of

creatine for that whole period of time.

612

: 00:30:08

If you take away that exogenous source

and there's a soul reliance on, on the

613

: 00:30:12

body making it, those babies start to

get really sick and particularly show

614

: 00:30:16

deficits in in neurological capacity.

615

: 00:30:19

So again, indirect measure, but clear

evidence that creatine's important for

616

: 00:30:24

our bubs in that early growth period.

617

: 00:30:26

Postpartum.

618

: 00:30:27

Sina is an internationally board

certified lactation consultant

619

: 00:30:32

who shares some of her tips on

comparison for mothers who choose to

620

: 00:30:36

breastfeed but might get discouraged.

621

: 00:30:38

So.

622

: 00:30:39

I wanna touch on a really big one.

623

: 00:30:40

And so the big thing that I've been

hearing a lot from my clients lately

624

: 00:30:44

is this perceived low milk supply.

625

: 00:30:46

And I say, yes, some people truly do have

low milk supply for a variety of reasons,

626

: 00:30:51

but for most of the clients I work

with, they will get onto social media.

627

: 00:30:56

They will see these refrigerators

and freezers, chockfull of milk,

628

: 00:30:59

and they're like, well, I need

to have that before I go back to

629

: 00:31:02

work in 12 weeks or, or whatever.

630

: 00:31:04

But really you don't

need to have all of that.

631

: 00:31:07

The people that.

632

: 00:31:08

Show that out there, that's great for

them, but that's not often the reality

633

: 00:31:12

for most of the clients I work with.

634

: 00:31:14

I was a just enougher.

635

: 00:31:14

Mm-hmm.

636

: 00:31:15

Where I made everything my baby needed.

637

: 00:31:17

Maybe a little bit extra, but

certainly not, you know, the

638

: 00:31:20

thousands of ounces in the freezer.

639

: 00:31:22

But I also think that when it's

3:00 AM and we're scrolling through

640

: 00:31:25

Instagram and we see this, it's easy

to kind of get in our own heads and

641

: 00:31:30

be like, oh, this is a me thing.

642

: 00:31:31

I'm just not making enough for my baby.

643

: 00:31:33

I need to make more.

644

: 00:31:34

And then moms will start to often pump.

645

: 00:31:37

Extra, and then they may actually

give themselves an oversupply,

646

: 00:31:41

which is a blessing and a curse.

647

: 00:31:43

It's lovely to have lots of milk,

but then there's a whole host of

648

: 00:31:45

issues that can come along with it.

649

: 00:31:47

So I think milk supply is the

one that everybody worries about,

650

: 00:31:51

even if you've done this before.

651

: 00:31:53

And so it's one of those things

where it's sometimes it's like, well.

652

: 00:31:56

We can, we're gonna have to

wait and see what your body

653

: 00:31:58

does once your baby is here.

654

: 00:31:59

But other times it can be very helpful

to work with somebody like me in

655

: 00:32:03

I-B-C-L-C prenatally to discuss health

history, to figure out if there's any

656

: 00:32:08

factors in play that could impact milk

supply, and then plan for those or

657

: 00:32:13

have contingency plans in place just.

658

: 00:32:15

If that happens, we'll know what's going

on, we'll know how to kind of hone in

659

: 00:32:19

the focus of our visits, all of that.

660

: 00:32:21

She also shares a way to beat that

comparison with some tips on what

661

: 00:32:24

to look for to know whether you are

producing enough so that you're not

662

: 00:32:28

constantly comparing yourself to the

moms on Instagram, posting their drastic

663

: 00:32:34

amounts of milk supply in their fridge.

664

: 00:32:36

So on day three, they should have

at least three wet diapers and

665

: 00:32:39

at least three dirty diapers.

666

: 00:32:41

And that's how we know that baby is

getting enough or that's kind of a rough.

667

: 00:32:44

Estimate to know that

baby is getting enough.

668

: 00:32:46

Sina also enlightens us on the diet A mom

should follow in order to know that her

669

: 00:32:50

baby is being fed in a super healthy way,

and she also shares objective measures

670

: 00:32:55

on protein intake and caloric intake.

671

: 00:32:57

That is a great question.

672

: 00:32:58

So that's a question I get a lot.

673

: 00:33:00

Is there a special diet

that I should be eating?

674

: 00:33:02

So ideally, yes, you do wanna have

extra protein in there, 25 grams higher

675

: 00:33:07

than somebody that's not lactating.

676

: 00:33:08

Mm-hmm.

677

: 00:33:09

So it's definitely important

to have extra protein.

678

: 00:33:11

In general.

679

: 00:33:12

You do need to consume about 500 extra

calories for the moms once they get their

680

: 00:33:17

clearance to go back and work out or to.

681

: 00:33:20

Whatever they wanna do.

682

: 00:33:21

We do talk about making sure that

you don't dip under: 1800

683

: 00:33:25

because at that point it could

potentially affect the nutritional

684

: 00:33:29

content of your milk and it could

potentially affect milk supply as well.

685

: 00:33:33

But in general, you can

eat whatever you want.

686

: 00:33:35

One of my favorite parts of the

episode was learning the science

687

: 00:33:38

behind breastfeeding, and when

it goes from endocrine and

688

: 00:33:41

hormonally driven to baby driven.

689

: 00:33:43

So I'm gonna get a little

sciencey and geeky on you.

690

: 00:33:46

Yes, I love.

691

: 00:33:46

Um, so for the first couple of

weeks of your baby's life, your milk

692

: 00:33:50

supply is all hormonally driven.

693

: 00:33:52

It's all endocrine driven

prolactin, which is the milk

694

: 00:33:54

making hormone that is sky high.

695

: 00:33:56

After a baby has been born in

the placenta has been delivered.

696

: 00:33:59

And then estrogen and progesterone

are pretty suppressed by prolactin,

697

: 00:34:03

prolactin and estrogen work in opposition.

698

: 00:34:05

So when one is high, the other is low.

699

: 00:34:07

However, as your milk volume

continues to regulate.

700

: 00:34:09

Throughout your breastfeeding journey.

701

: 00:34:11

It's one of those things where

it's important to know that at some

702

: 00:34:14

point your milk supply goes from

endocrine driven to baby driven.

703

: 00:34:18

So it's really important to make

sure that even in the early days

704

: 00:34:22

you are hitting eight feedings or

eight breast stimulations per day.

705

: 00:34:25

You're making sure that you are letting

a baby kind of drain one side fully

706

: 00:34:30

before moving them onto the other.

707

: 00:34:32

You're making sure that if your baby

gets a bottle for whatever reason, you're

708

: 00:34:35

pumping in place to create that demand.

709

: 00:34:37

And I would say at.

710

: 00:34:38

Around the four to six week mark really

flips from endocrine driven to demand

711

: 00:34:44

and supply driven, where if you are

creating those effective stimulations

712

: 00:34:47

throughout the day, your body should

continue to produce milk at the same rate.

713

: 00:34:52

And lastly, we covered male fertility

based on a lot of the research.

714

: 00:34:55

So some of my favorite, most

impactful stats that I learned about

715

: 00:34:59

when researching this episodes were

paternal body composition related

716

: 00:35:03

to being overweight and obese.

717

: 00:35:06

So overweight men, again,

that BMI of 25 to 29.9

718

: 00:35:10

are 11% more likely than their

normal weight counterparts to produce

719

: 00:35:14

low numbers of sperm and 39% more

likely to produce no sperm at all.

720

: 00:35:19

Obese men, again, that BMI of

30 or more are 42% more likely

721

: 00:35:24

to have a low sperm count, 81%

more likely to produce no sperm.

722

: 00:35:29

Paternal obesity actually leads

to decreased pregnancy rates.

723

: 00:35:33

An increase in.

724

: 00:35:34

Pregnancy loss in couples undergoing

things like IVF or assisted reproduction

725

: 00:35:39

in some way, and there's an increased

oxidative stress on the sperm, which

726

: 00:35:43

can lead to morphological changes.

727

: 00:35:46

This next one is hard to tease out.

728

: 00:35:48

They've done it in animal models, but

I figured I'd give you guys the stat.

729

: 00:35:52

Anyways.

730

: 00:35:53

Obese men are more likely

to parent obese children.

731

: 00:35:55

Again, humans, it's hard to separate

because there might be multiple

732

: 00:35:59

external environmental factors that

are leading to that, but in animal

733

: 00:36:03

models it's a lot easier to tease

out, and it has been shown that there

734

: 00:36:06

are changes in metabolic function,

in offspring, biased more towards a

735

: 00:36:11

negative impact on female offspring.

736

: 00:36:12

Actually.

737

: 00:36:13

When controlling for environmental

factors with paternal obesity, so in

738

: 00:36:19

the offspring, they have been able

to tease out all of the other factors

739

: 00:36:24

that might go into play and show that

paternal obesity can lead to negative

740

: 00:36:29

health outcomes and negative metabolic

function in the offspring with a more

741

: 00:36:33

negative bias towards female offspring.

742

: 00:36:36

With obese and overweight men and

controlled for a healthy BMI and a female,

743

: 00:36:42

there is a longer time to conception.

744

: 00:36:45

There's been a lot of research done

on how paternal factors can influence

745

: 00:36:49

preeclampsia, and preeclampsia is high

blood pressure during pregnancy in the

746

: 00:36:54

female, and it relates back to hypoxia

or decreased oxygen within the placenta.

747

: 00:37:00

I was also really interested to learn

more about the paternal health factors

748

: 00:37:05

that contribute to preeclampsia.

749

: 00:37:08

So there's a lot of factors from

the paternal site that can feed

750

: 00:37:12

into the maternal diagnosis and

the maternal signs of preeclampsia.

751

: 00:37:18

The chance of preeclampsia in the

female was significantly higher, and

752

: 00:37:21

with paternal obesity compared to

normal BMI, as paternal BMI increases,

753

: 00:37:27

the rate of preeclampsia increases.

754

: 00:37:30

13 to 19% of the development

of preeclampsia can be

755

: 00:37:33

attributed to the male.

756

: 00:37:35

So a lot of the time there are.

757

: 00:37:37

Male and female maternal and paternal

factors that go into this, but

758

: 00:37:41

they have been starting to try and

tease out, okay, if we control for

759

: 00:37:44

these factors in the mom, what is

coming from the paternal factors?

760

: 00:37:50

Of course, learning about the science

is one of my favorite parts, so learning

761

: 00:37:54

about some of the mechanisms that go

into affecting sperm quality, sperm

762

: 00:38:00

production, and sperm motility was also

one of my favorite parts of the episode,

763

: 00:38:05

especially how an increase in body fat

percentage scientifically actually affects

764

: 00:38:11

the sperm and the production of sperm.

765

: 00:38:13

So we'll start from a hormonal

perspective, but as body fat increases

766

: 00:38:17

leptin production rises and leptin

is the hormone associated with sat D.

767

: 00:38:23

So it tells us when we're full.

768

: 00:38:25

Leptin reduces testosterone production.

769

: 00:38:28

Fat cells can also reduce levels

of testosterone directly by turning

770

: 00:38:33

it into estrogen, so from both

standpoints, fat cells can themselves

771

: 00:38:39

directly affect testosterone, but

then it can also indirectly affect

772

: 00:38:43

testosterone due to the increased

levels of leptin within our systems.

773

: 00:38:47

Testosterone is needed for

spermatogenesis, which is

774

: 00:38:50

that production of sperm.

775

: 00:38:52

So if we put it all together, obese

men with higher levels of leptin

776

: 00:38:55

have lower testosterone levels, which

impairs sperm production, and the fat

777

: 00:39:00

cells themselves act as little bitty

transformers of testosterone into

778

: 00:39:05

estrogen, which again helps to lower

testosterone and impairs sperm production.

779

: 00:39:11

So that's a wrap on our Mama

Palooza Women's Health Focus podcast

780

: 00:39:15

Festival for the month of May.

781

: 00:39:17

I hope you guys enjoyed it.

782

: 00:39:18

I hope you learned so, so much.

783

: 00:39:20

I hope this compilation episode just

sort of reminds you of all that we

784

: 00:39:24

have learned, all that we have covered.

785

: 00:39:26

I hope you enjoyed it just

as much as I did and I.

786

: 00:39:30

am going to have to do

some of these again.

787

: 00:39:32

I would love to do it on separate topics

too, on, I know the month of May, the

788

: 00:39:36

month of mothers, it just seemed right.

789

: 00:39:38

But I do wanna do these podcast

festivals sort of throughout the

790

: 00:39:41

year just to sprinkle in this very

concentrated effort of topics and.

791

: 00:39:48

Genres, let's say throughout the years.

792

: 00:39:50

So let me know what other podcast

festivals you want to learn about

793

: 00:39:54

or other topics you wanna learn

about, because I have loved getting

794

: 00:39:57

to reach out to people to just.

795

: 00:40:00

Meet them, learn about what they're

doing, be educated by them, learn

796

: 00:40:04

their expertise, learn their research.

797

: 00:40:05

It's just been so much fun.

798

: 00:40:07

So I hope you guys got so much out of it.

799

: 00:40:09

I've enjoyed putting it on.

800

: 00:40:10

Thank you to all of those who've

listened, all of those who've shared.

801

: 00:40:13

This has been so much fun to see

how many new people this podcast

802

: 00:40:18

festival is reaching, because that's

my whole goal is to really share this

803

: 00:40:22

information on a broader platform.

804

: 00:40:24

So I hope you guys enjoyed.

805

: 00:40:26

This podcast festival.

806

: 00:40:28

Enjoy this compilation episode and

I'll see you guys again on the next

807

: 00:40:31

episode of Wellness Fixes the pod.