Barbells, Babies, and Bladders

Mbong Henry

What if getting stronger and healing your pelvic floor were the same goal, not a trade-off?

Hosted by Dr. Mbong Henry, runner, CrossFit mom, Oly weightlifter, mom of 3, and a doctor of physical therapy with 17 years of experience specializing in pelvic health in female athletes, this show sits at the intersection of strength training and women's health: pregnancy, postpartum recovery, perimenopause, and everything in between.

Whether you are a barbell athlete distracted about leaks on the platform, you are navigating leakage or prolapse with running, or you have thinking about getting into weightlifting, but you’ve got questions about how that works with a leaky pelvic floor after birth, this show brings - no shame, no choosing between your barbell, running shoes, and your bladder —Just evidence informed straight talk, real stories from the clinic, and practical tools to help you find your starting point.

Dr. Mbong also works as a women's health coach, helping active women move from feeling exhausted and overwhelmed to navigating their day with clarity and energy — building strength and resilience they'll enjoy for decades, not just do's and don'ts.

The big topics we cover during the twice monthly episodes: Pelvic health, Pregnancy exercise myths and facts, Postpartum return to CrossFit, running, Olympic weightlifting, Perimenopause and hormone health, bone health and your pelvic floor, health coaching, navigating your own training schedule and your kids sport schedules, ultra running, sports performance improvement, mental health during injury, and beyond.

Visit www.RadiancePT.com to learn more.

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8 episodes
fortnightly
Avg 18 min
English

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S1 · E8
Today · 30 min
08: Dr. Jennifer Cameron- Psychologist Shares The Mind–Body Connection in Medical Care
Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode! Key takeaways Support is a protective factor when health news is uncertain or frightening. Mind and body influence each other, so care often works best when it addresses both. Building a care team can be framed as acting on your values, not as getting sicker. Small, creative movement habits can fit even a very full season of life. About the guest Dr. Jennifer Cameron is a licensed psychologist in the Raleigh area. Her doctorate is in medical psychology. She supports people with acute and long-term medical issues and trauma, and she helps women advocate for themselves in medical settings. Connect with Dr. Cameron at Breyta Psychological Services, PA here Learn about Nov 11 & Nov 12, the Winter Running Reset Session here
#7
October 21 · 18 min
07: Lower Back and Pelvic Pain during Pregnancy—What your body is trying to tell you
Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode! 🎙Episode 07: Lower Back and Pelvic Pain during Pregnancy—What your body is trying to tell you Strong and active before pregnancy, but now your back and pelvis hurt? Dr. Mbong breaks down why pregnancy-related back and pelvic pain happens, what most people get wrong about it, and why pregnancy is your chance to train for motherhood, not just birth. In this episode: Why being fit before pregnancy doesn’t make you immune to pain How common back and pelvic pain really is (56–72% of pregnant women) The 3 myths: blaming hormones, blaming posture, and believing nothing can be done Why pain is about more than mechanics: stress, history and daily load all play a role The physical demands of motherhood no one prepares you for What a pregnancy pelvic PT assessment and treatment actually look like Why persistent pain deserves attention, not acceptance Resources: Free Guide: Click here for Birth Prep for Active Moms, free guide to help moms who want to maintain their fitness, understand what those changes in their body mean, and recognize where they can get the support they need. Work with Dr. Henry: www.radiancept.com
S1 · E6
October 7 · 25 min
06: Kelly Smedley, Mental Health Specialist, on Maternal Mental Health, self-care, and staying well through every stage
Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode! Interview with Mental Health Specialist- Kelly Smedley on maternal mental health, self-care, and staying well through every stage This conversation with Kelly Smedley, a board-certified psychiatric mental health clinical nurse specialist and founder of Waypoint Counseling and Maternal Wellness, focuses on the realities of maternal mental health across pregnancy, postpartum, perimenopause, and beyond. Kelly shares how her own lived experience shaped her work with women and moms, and why support, movement, and realistic expectations matter more than perfection. We discuss how to know when it is time to get help, how exercise can support mental health, and why modeling self-care can benefit both parents and children. Key topics Kelly shares her path into mental health nursing, starting right out of undergrad and building more than 26 years of experience across inpatient, emergency, and outpatient settings. She explains how her own postpartum anxiety, depression, and infant loss deepened her focus on maternal mental health and grief. We discuss how Waypoint Counseling and Maternal Wellness grew into a multidisciplinary practice serving women and moms across North Carolina through telehealth and in-person care. Kelly describes the range of support her practice offers, including therapy, medication management, and nutrition support. She talks about the difference between normal stress and when support becomes necessary, especially for moms who feel they need to “white-knuckle” everything. We discuss why talking to a therapist or clinician is often less about being in crisis and more about getting unbiased, unfiltered feedback. Connect with Kelly in North Carolina at Waypoint Counseling https://www.waypointcounselingnc.com/ Connect with Kelly on instagram: www.instagram.com/psychnursekelly Connect with Dr. Mbong Henry www.RadiancePT.com www.instagram.com/mbonghenry.dpt Resources: Free: Birth Prep for Active Moms Free: Postpartum Running Guide from Radiance PT
S1 · E5
September 23 · 16 min
05: PRs and Pee: Talking Pelvic Floors with Active Women
Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode! This episode offers a warm, approachable introduction to pelvic floor dysfunction—what it is, how it can show up, and why support should always be personalized. Dr. Mbong Henry of Radiance PT breaks down common symptoms, explains how different concerns can overlap, and shares a reassuring client story about rebuilding confidence through individualized care. Whether you’re experiencing leakage, pain, constipation, pressure, or changes in movement, this conversation is a reminder that you’re not alone—and that help is available. Together, we explore a whole-person approach that looks beyond symptoms and supports you in feeling more comfortable and confident in your body. Key topics Pelvic floor dysfunction is an umbrella term for several concerns, not one specific diagnosis. The four main areas discussed are bladder, bowel, pain, and prolapse. Bladder symptoms can include leakage, urgency, and frequent trips to the bathroom. Bowel symptoms may include constipation, accidental gas, and bowel leakage. Pain can affect intimacy, orgasm, the vulva, tailbone, low back, or pelvis. Pelvic floor concerns can affect people with male-presenting bodies as well. Prolapse may feel like heaviness or pressure in the pelvis. Symptoms often overlap, so care should be tailored to the individual. Mbong Henry emphasizes treating the whole person—not just one symptom. A client story highlights how personalized exercise and emotional support can help restore confidence in everyday activities. The conversation encourages listeners not to dismiss pelvic floor symptoms as something they simply have to live with. With the right support, people can reconnect with their bodies and return to the activities they enjoy. Connect with Dr. Mbong Henry www.RadiancePT.com www.instagram.com/mbonghenry.dpt Resources: Free: Birth Prep for Active Moms Free: Postpartum Running Guide from Radiance PT
#3
September 9 · 20 min
04: Erin Mena, CrossFit + Oly Weightlifting Coach on coaching & rebuilding strength after baby
Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode! Episode 04: Erin Mena, CrossFit and Oly Weightlifting Coach on coaching, postpartum training, and rebuilding strength after baby Erin Mena shares how she moved from a non-athletic background into CrossFit coaching, motherhood, and competitive weightlifting. The conversation centers on postpartum return to training, balancing motherhood with performance, and why recovery matters as much as the workout itself. Episode Takeaways 🎙️ "It's not about getting your body back — it's about getting yourself back." In this episode, Erin opens up about what really happens when you try to rebuild strength (and identity) postpartum. A few of the biggest takeaways: 1. Postpartum fitness isn't just physical — it's identity work. Getting back into the gym isn't only about rebuilding strength. For a lot of women, it's about reconnecting with who they were before motherhood reshaped everything. Erin shares how coaching again became a way to reclaim her own sense of self. 2. The slow comeback is the smart comeback. Rushing back to your old numbers is a setup for injury. Erin walks through why she stripped everything back to basics — strict pull-ups before kipping, lighter loads, single-limb work — and why that "step back" was actually the fastest way forward. 3. Recovery isn't optional — it's part of the program. Sleep, food, and stress aren't background noise to training; they're what makes training actually work. Erin gets real about what it took to fuel her body while breastfeeding and training hard at the same time. 4. You don't need perfect conditions — you need consistency. Erin's philosophy: have a non-negotiable minimum, not a perfect ideal. Whether it's training between clients or folding accessory work into a warm-up, she shows how "good enough, consistently" beats "perfect, occasionally." 🔥 A must-listen for any mom, athlete, or coach trying to figure out how to show up for training and for life. Connect with Erin at www.theFitlabstudios.com
S1 · E3
August 26 · 20 min
03: 99 Problems but Butt Pain ain't One - My journey as a Postpartum Runner
Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode! Episode 03: 99 Problems but Butt Pain ain't One - My journey as a Postpartum Runner How I Got Into Pelvic PT: My Postpartum Return to Running Story This episode is a personal, first-person story about pregnancy, postpartum recovery, and the long road back to running and fitness after having kids. Dr. Mbong shares how her own experience with pelvic pain, limited support, and unfinished postpartum recovery led her into pelvic floor physical therapy and a deeper commitment to helping active moms.If you’re navigating postpartum fitness, returning to running, or wondering whether pain and recovery have to be “just part of it,” this episode offers a realistic and encouraging perspective on what support can change. Key topics Dr. Mbong explains how her background as an already-active runner and gym-goer shaped her expectations for pregnancy and postpartum recovery. In this episode, she reflects on how little guidance existed at the time for postpartum return to running and how “just bounce back” was treated as normal advice. Dr.Mbong describes getting help from a runner-focused physical therapy colleague and later a pelvic floor PT, which helped her understand the role of pelvic floor tension and recovery capacity. Dr. Mbong shares the lesson that postpartum recovery is not only about exercise, but also sleep, nutrition, support, community, and asking for help. Connect with Dr. Mbong Henry www.RadiancePT.com www.instagram.com/mbonghenry.dpt Resources: Postpartum Mental Health Resources: https://postpartum.net/ Free: Postpartum Running Guide from Radiance PT Guidelines for Exercise in Pregnancy & Contraindications to Exercise
August 12 · 11 min
02: Getting Back to Exercise Postpartum
Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode! Here are brief episode notes for Episode 2: Episode 2: Getting Back to Exercise Postpartum Whether you're trying to conceive, currently pregnant, or postpartum and wondering why "cleared for exercise" doesn't feel like enough — this episode is for you. Dr. Mbong Henry breaks down why doing too much too soon is one of the biggest drivers of postpartum injury, what the research says about minimizing deconditioning during pregnancy, and the Canadian guidelines on safely rebuilding activity in your first year postpartum. Plus: a mindset shift for anyone stuck in a season of waiting — an injury, fertility challenges, morning sickness, or the newborn haze In this episode: Why exercising through pregnancy lowers your risk of gestational diabetes, preeclampsia, and C-section The "confirmation bias" trap that leads to postpartum injury The Canadian postpartum physical activity guidelines (120 min/week, 4 days) How exercise protects mental health, pelvic floor function, and long-term disease risk Resources: Free: Postpartum Running Guide from Radiance PT Guidelines for Exercise in Pregnancy & Contraindications to Exercise 2025 Canadian guidelines for physical activity, sedentary behaviour and sleep throughout the first year post partum
July 28 · 5 min
01: Why Barbells, Babies, and Bladders?
Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode! In this episode of 'Barbells, Babies, and Bladders', Dr. Mbong Henry introduces the intersection of women's health and fitness, focusing on pelvic floor issues that many women face during various life stages. She emphasizes the importance of a holistic approach to health, addressing the misconceptions surrounding strength training and pelvic floor health. The episode aims to empower women to understand their bodies better and to seek appropriate strategies for maintaining strength and fitness without compromising their health. Takeaways: Leaking during exercise is common but not normal. A whole system approach is necessary for pelvic floor issues. Women often feel they must choose between strength and health. Pelvic floor health is crucial for all women, not just postpartum. One in three women experience leakage with exercise. It's important to assess individual circumstances regarding leakage. Strength training can be safe and beneficial for pelvic floor health. Education on pelvic floor issues is often lacking in fitness culture. Women should not feel ashamed of pelvic floor concerns. The podcast aims to provide evidence-informed guidance for women.

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