This pregnancy update episode is a candid chit-chat about my own pelvic floor concerns this pregnancy and the upcoming SPYP podcast changes for 2026. We talk openly about bladder leakage, stress incontinence with running, jumping, sneezing, coughing, laughing, and squatting, plus overactive bladder symptoms so many women experience during pregnancy and motherhood. If you’re a mom or pregnant woman navigating leaks during workouts or everyday life, this episode will help you feel seen and understood while learning what’s actually normal—and what’s not. I also share how these experiences shaped my online pelvic floor course, Stop Peeing Your Pants, created to help women regain confidence, control, and freedom without fear of leaks.
Look inside the Stop Peeing Your Pants Course!
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What a year it’s been! In this special 2025 recap episode, we’re celebrating our most-listened-to podcast episodes, favorite moments, and fun behind-the-scenes stats from the year. Thank you for being part of this incredible community and trusting us with your pelvic health, healing, and growth. We’re sharing what’s next for the podcast and R3 as we head into a new year together.
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Getting the sudden urge to pee the moment you’ve laid down at night is incredibly common for women, moms, and pregnant women — and in this episode, I explain the 3 biggest reasons why it happens. We dig into how fluid shifts, evening habits, and bladder hypersensitivity can trigger nighttime urgency, bladder leakage, stress incontinence, and overactive bladder symptoms. I also share simple strategies you can start today to calm your bladder, plus little tools that help — like my favorite compression socks: https://amzn.to/3LYnJ4g. If you’re ready for step-by-step support to finally stop leaking with running, jumping, sneezing, coughing, laughing, or squatting, check out my course Stop Peeing Your Pants.
Look inside the Stop Peeing Your Pants Course!
Follow us on Instagram! @stoppeeingyourpants
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Have you tried a pelvic floor wand?
This episode is for you, whether you've never heard of it or have used it for a long time!
It's time to break down how your pelvic floor tension is affecting your bladder leakage. I’m walking you through how to
This is your behind-the-scenes PT breakdown to help you feel confident, strong, and leak-free again.
Pelvic floor wand Amazon link Pelvic floor wand discount code Intimate Rose: Use code KRISTIN32 for a discount!
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Today I’m taking you behind the scenes with three of my patients who beat their bladder leakage and finally felt confident again with running, laughing, and lifting.
We break down what actually worked to address stress incontinence and rebuild pelvic floor coordination—without fear, shame, or guessing—and you’ll get the same behind-the-scenes PT advice for free. Their stories show that you’re not alone and that even the most frustrating leaking symptoms can improve with the right approach.
Because the Black Friday Sale is here early, you can get 70% OFF the Stop Peeing Your Pants course with code BLACKFRIDAY on the course page so you can start your own transformation today.
Get your discount on the Stop Peeing Your Pants Course!
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Tight hamstrings that never seem to loosen up? In this episode, I break down how chronically tight hamstrings can actually shift your pelvic posture — and why that matters for bladder leakage, stress incontinence, and overactive bladder.
You'll learn how sitting, standing, and everyday mom-life positions impact the way your pelvic floor fires (or doesn't).
And stay tuned to the end for a special Black Friday announcement!
Look inside the Stop Peeing Your Pants Course!
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In this episode, I’m sharing my 17-week pregnancy update and diving into one simple—but powerful—change in running that can make a big difference during pregnancy. We’ll talk about how running impacts your pelvic floor, why bladder leakage can happen even when you’re active and strong, and what adjustments can help you feel more supported and confident in your movement.
Whether you’re continuing your running routine or just trying to stay active throughout pregnancy, this episode will help you better understand your pelvic floor and learn strategies to reduce leaks and improve comfort on your runs.
Look inside the Stop Peeing Your Pants Course!
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I’m sharing the 8 things I’d tell you about peeing your pants—if I wasn’t afraid of hurting your feelings. In this episode, I break down the biggest myths about bladder leakage, pelvic floor health, and why so many women still struggle with leaks when running, jumping, sneezing, or laughing.
Whether you’re a new mom, pregnant, or years postpartum, I’ll help you finally understand what’s really going on with your body (and why it’s not your fault). If you’re ready to take control and stop planning your life around bathroom breaks, check out my Stop Peeing Your Pants course and start feeling confident again!
Look inside the Stop Peeing Your Pants Course!
Follow us on Instagram! @stoppeeingyourpants
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How do you make informed decisions about when to see your OB-GYN or urogynecologist for bladder leakage?
In this episode, I explain:
You’ll learn how to confidently choose the best path for your body—whether that’s medical treatment or pelvic floor rehab at home.
Ready to take control of your bladder and your confidence? Check out my online course “Stop Peeing Your Pants” or work with R3 Mobile PT for personalized, in-home pelvic floor support.
Look inside the Stop Peeing Your Pants Course!
Follow us on Instagram! @stoppeeingyourpants
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All pregnant mamas, this one is for you! Here are the 4 major muscle groups you need to strengthen to support your pelvic floor during pregnancy and beyond.
You’ll learn how these muscles work together to prevent bladder leaks, improve core strength, and help you move with confidence through every season of motherhood.
Ready to take the next step and finally stop peeing your pants? Check out my online course Stop Peeing Your Pants for step-by-step guidance you can do right from home.
Look inside the Stop Peeing Your Pants Course!
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Something big is happening around here — and I can’t wait to share it with you. In this episode, I open up about a new season of life, what it means for me personally and professionally, and how it’s shaping the conversations we’ll be having moving forward.
Tune in to hear all the details, reflections, and what’s next for the podcast (plus a few hints about what’s coming soon!).
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Unfortunately, I do love doing these things (as a pelvic floor PT).
Hopping on a fun trend of things as a pelvic floor pt that I unfortunately love doing. Did i do this right?
Favorite barefoot shoes (use R3MOBILEPT for a discount!)
Look inside the Stop Peeing Your Pants Course!
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Are you a mom or mom-to-be struggling with bladder leakage, stress incontinence, or overactive bladder?
In this episode, Dr. Cheyenna and I dive into how thyroid problems and hormonal changes directly impact your bladder health, from sneezing and laughing to running and squatting. We share practical, hormone-focused strategies to reduce leaks and restore confidence in your pelvic floor.
Listen to Part 1: Why Your Pelvic Floor Suffers Postpartum (And How Hormones Play A Role) with Cheyenna, DNP, FNP-C here.
Work with Dr. Cheyenna and her team at At Your Doorstep Med. & Concierge Care here.
Look inside the Stop Peeing Your Pants Course!
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If you’re a mom or pregnant woman struggling with bladder leakage, stress incontinence, or dribbling after you pee, this episode is for you. Dr. Kristin breaks down why postpartum dribbling happens and the exact questions she asks her patients to uncover the root cause. You’ll learn simple, practical strategies to finally stop leaking when you run, jump, sneeze, cough, laugh, squat, or deal with an overactive bladder.
Listen to Why Your Pelvic Floor Suffers Postparum (And How Hormones Play A Role) with Dr. Cheyenna here!
Look inside the Stop Peeing Your Pants Course!
Follow us on Instagram! @stoppeeingyourpants
Work with Dr. Kristin in person
Do you pee when you vomit, gag, or even brush your teeth? You’re not alone—and there’s a reason why it happens.
In this episode, I share the story of a patient who leaked urine every time she brushed her teeth and triggered her gag reflex. We’ll talk about why vomiting and gagging put so much pressure on the pelvic floor, and I’ll give you three practical tips you can start today to reduce bladder leakage.
If you’ve ever wondered “why do I pee when I gag or throw up?”—this episode is for you.
Look inside the Stop Peeing Your Pants Course!
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Ever wonder if a TENS unit could actually help with incontinence? In this episode, I share how I used a TENS machine alongside the bladder-brain retraining strategies from my Stop Peeing Your Pants course—and how that combo stopped my urge incontinence for good. My results were amazing, and I’ll walk you through exactly what worked for me.
I’m also breaking down the precise TTNS parameters I used: 20 Hz frequency, 200 μs pulse width, 20–30 minutes daily, and the intensity level that felt right for me. If you’ve been struggling with urgency or leaks and want a clear, practical way to try TENS therapy for yourself, this episode gives you the roadmap I wish I had when I started.
Look inside the Stop Peeing Your Pants Course!
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Ever typed something like “Why do I pee when I laugh?” into Google? You’re not alone! In this episode, I’m breaking down the top 5 most Googled questions women have about peeing their pants.
I’ll share my pelvic floor PT perspective on what those symptoms actually mean, why so many women experience them, and most importantly—what you can do about it. If you’ve ever felt embarrassed, confused, or just curious about bladder leaks, this conversation is for you.
Look inside the Stop Peeing Your Pants Course!
Follow us on Instagram! @stoppeeingyourpants
Work with Dr. Kristin in person!
Headed to Disney but worried about leaks getting in the way of your trip? In this episode, I’m sharing 4 simple but effective strategies to keep your bladder happy while you’re in the parks.
We’ll cover why you don’t want to answer every urge to pee, which Disney treats and drinks can irritate your bladder, how to stay hydrated without overdoing it, and the key supplements to pack so constipation doesn’t sneak up on you mid-vacation.
These are practical, pelvic floor–friendly tips you can use to enjoy Disney with less stress and more confidence.
Here are the supplements I recommend for travel:
Prebiotic + Probiotic in one: https://amzn.to/3UDgG1Z
Papaya enzyme: https://amzn.to/4591jTW
Dairy digestion help: https://amzn.to/41dZK5W
Look inside the Stop Peeing Your Pants Course!
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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.
Links from episode:
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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 Stop Peeing Your Pants Course!
Follow us on Instagram! @stoppeeingyourpants
Work with Dr. Kristin in person!