If you're pregnant and planning a vaginal birth, I want you to know what an episiotomy is—and why I don't believe it should be treated as a normal part of birth. An episiotomy is a surgical incision made through the perineum—the tissue between the vaginal opening and anus—to make the vaginal opening larger during birth. For generations, women were told this was a routine way to "help" the baby out, prevent severe tearing, or protect the pelvic floor. But routine episiotomy is not supported by...

When clients ask me what prenatal vitamin to take, I recommend Needed Prenatal Multi because it provides methylated folate (not folic acid), active nutrient forms for better absorption, and clinically studied dosages of vitamin D3, choline, and zinc that supports neural tube development, maternal health, and fetal brain growth throughout pregnancy. Despite good intentions, many women are entering pregnancy—and moving through postpartum—already nutritionally depleted. Then, we ask their...

When you’re in a public restroom or worried about a dirty toilet seat, it’s tempting to hover instead of sitting. It feels “cleaner,” more hygienic. But that squatting-hover posture may be doing more damage than you realize — especially for your pelvic floor. Here’s what’s really going on — and why sitting, even on a public toilet, is the safer bet for your bladder, your flow, and your pelvic health. The Anatomy & Mechanics: What Happens When You Hover Muscle Activation & Tension Hovering...