If there’s anything we’ve learned, it’s pelvic floor health is a whole lot more than doing Kegel exercises. In fact, sometimes Kegels are the last thing you need. This week we look at pelvic floor health through the lens of Postural Restoration with pelvic floor physical therapist and Postural Restoration Certified (PRC) practitioner Hayley Kava, who talks us through anatomical and structural issues that can contribute to leaking, aches and pains, and even propensity to injuries that become more common in the menopause transition.

Hayley Kava PT, MPT, PRC is a pelvic floor physical therapist and Postural Restoration® Certified (PRC) provider. A former collegiate athlete and sports medicine physical therapist, Hayley was shocked at the lack of integrative education, information and support for pelvic floor specific concerns when she became a mother in 2017. In 2018, Hayley started her pelvic floor education to complement her PRI training and in 2020, she started her own business working exclusively with people with pelvic floor disorders, taking an “outside in” approach to pelvic health. Her mission in this work is to ensure that no person feels alone in dealing with pelvic floor problems. You can learn more about her and her work at hayleykavapt.com

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At 49, this week’s guest Sarah Max is the oldest rider in the Life Time Grand Prix, the biggest, hardest gravel and mountain bike race series on the planet. That was something Sarah didn’t always want to talk about. She didn’t want to be defined by her age and didn’t always love the attention it attracted. But she’s realized that while her age isn’t her “brand,” it is part of her story–and an important part that inspires others and helps them see their own potential. And it most certainly doesn’t get in her way, as she embraces the challenges and opportunities of the professional cycling life while also working full time as the Managing Editor at Morgan Stanley Research and being the mom of twin college-age girls.

Sarah Max’s professional cycling highlights include a 3rd place finish at 2019 Unbound (formerly DK200), 2nd place in the notoriously competitive Belgian Waffle Ride in Southern California in 2019 and 6th in 2023, 4th at Steamboat Gravel in 2022, and 13th overall in the Life Time Grand Prix series last year. She started her editorial career covering investing and personal finance as a staff writer for Money Magazine and, later, as a senior writer for CNNMoney. With the mountains calling, Sarah moved to Bend, Oregon where she worked as a contributing editor to Barron's and contributing writer to publications including Entrepreneur, The New York Times, Time Magazine, and The Wall Street Journal before taking her current job at Morgan Stanley.

Resources

https://www.lifetimegrandprix.com/

Register for Navigate Menopause Course - May 1-10, 2024 https://www.feistymenopause.com/navigate-menopause

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Join Level Up - Our Community for Active Women Navigating the Menopause Transition:

Join: https://www.feistymenopause.com/monthly-membership-1

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Support our Partners:

Lagoon Sleep: Go to LagoonSleep.com/hitplay and take the 2 minute sleep quiz to find your match, and then use the code HITPLAY for 15% off your first purchase

Hettas: Use code FEISTY20 for 20% off at https://hettas.com/

Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/

Tifosi Optics: Use code FM20 for 20% off at https://tifosioptics.com/

Women’s brains are finally getting the research attention they deserve! While we sort out the role hormones play in our current and future cognitive health, it’s important to remember that estrogen is just one player in a lifelong host of factors impacting your brain, including education, intellectual engagement, diet and nutrition, exercise and fitness, hearing loss, head injuries, sleep, stress levels, community, purpose, and much more! Hormones are part of the picture, but don’t outweigh everything else. There are many actions we can take to improve cognitive function and brain health, whether or not we also use hormone therapy. We dive into it all this week with neuroscientist Dr. Sarah McKay.

Dr. Sarah McKay is an Oxford University-educated neuroscientist and educator. She is the director of The Neuroscience Academy and author of The Women’s Brain Book: The Neuroscience of Health, Hormones and Happiness. Dr. McKay teaches coaches, therapists, teachers and other professionals how to thoughtfully apply insights and tools from neuroscience to their work. You can learn more about her and buy her book at drsarahmckay.com

Resources

Menopause impacts human brain structure, connectivity, energy metabolism, and amyloid‑beta deposition study here.

Systematic review and meta-analysis of the effects of menopause hormone therapy on risk of Alzheimer's disease and dementia study here.

Sex-specific associations of serum cortisol with brain biomarkers of Alzheimer’s risk study here.

Hormone Replacement Therapy Could Ward off Alzheimer’s Among At-Risk Women research here

Trends in Intracranial and Cerebral Volumes of Framingham Heart Study Participants Born 1930 to 1970 study here.

Register for Navigate Menopause Course - May 1-10, 2024 https://www.feistymenopause.com/navigate-menopause

Subscribe to the Feisty 40+ newsletter: https://feistymedia.ac-page.com/feisty-40-sign-up-page

Follow Us on Instagram:

Feisty Menopause: @feistymenopause

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Selene: @fitchick3

Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099

Join Level Up - Our Community for Active Women Navigating the Menopause Transition:

Join: https://www.feistymenopause.com/monthly-membership-1

Leave your questions for Selene:

https://www.speakpipe.com/hitplay

Get the Free Feisty Women's Guide to Lifting Heavy Sh*t:

https://www.feistymenopause.com/liftheavy

Support our Partners:

Lagoon Sleep: Go to LagoonSleep.com/hitplay and take the 2 minute sleep quiz to find your match, and then use the code HITPLAY for 15% off your first purchase

Hettas: Use code FEISTY20 for 20% off at https://hettas.com/

Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/

Tifosi Optics: Use code FM20 for 20% off at https://tifosioptics.com/