Know Better | Do Better

What if leaking when you sneeze, painful intimacy, constipation, or even persistent hip pain were connected to muscles you've probably never given much thought to? And what if doing more Kegels isn't always the answer? For too long, women have been told that bladder leakage, pelvic discomfort, and other symptoms are simply part of motherhood, aging, or being a woman. But just because something is common doesn't mean you have to live with it!  This week, I'm joined by Dr. Christine Strader, Doctor of Physical Therapy, Orthopedic Certified Specialist, pelvic floor specialist, and founder of Be Your Best Physical Therapy. With more than 14 years of experience, Christine brings together advanced orthopedic expertise, specialized pelvic health care, and strength-based rehabilitation to help women and men overcome pain, restore function, and regain confidence in their bodies. Together, we're exploring the often-overlooked world of pelvic floor health and why understanding these muscles can make such a difference in how we move, feel, and function. And this conversation is personal! I've experienced Christine's care firsthand, and I was amazed to discover just how much our pelvic floor is connected to our abdominal muscles, hips, breathing, and even the stress we carry. From bladder leakage and painful intimacy to constipation, prolapse, C-section recovery, and chronic pain, Christine helps us understand why these symptoms deserve attention and what pelvic floor physical therapy can offer. IN THIS EPISODE, WE EXPLORE: * Why Kegels aren't always the answer for pelvic floor dysfunction * The difference between tight and weak pelvic floor muscles * How pelvic floor dysfunction can contribute to bladder leakage, constipation, hip pain, and painful intimacy * What an internal pelvic floor assessment can reveal * How pelvic floor physical therapy may help improve prolapse symptoms * Why C-section and hysterectomy scars may need attention long after surgery * The surprising connection between stress, breathing, the nervous system, and pelvic floor tension * Why strength training plays such an important role in long-term pelvic health * How pelvic floor physical therapy can benefit men, too! Whether you're navigating postpartum recovery, menopause, chronic discomfort, or simply want to better understand your body, this conversation may change the way you think about pelvic floor health. Because common doesn't have to mean inevitable, and there may be options you haven't explored! 👤 Christine Strader, PT, DPT, OCS, PCES, is a Doctor of Physical Therapy, Orthopedic Certified Specialist, and Pregnancy and Postpartum Corrective Exercise Specialist with over 14 years of clinical experience. As the founder of Be Your Best Physical Therapy in Temecula Valley, California, Christine brings together her background in orthopedic and sports rehabilitation with specialized pelvic floor therapy and strength training. A mother of three, Christine is passionate about closing the gaps in pelvic health education and providing personalized, compassionate care that helps people regain strength, restore function, and return to the activities they love. 🌿 Be Your Best Physical Therapy: https://www.beyourbestpt.com ✴️ Connect with Christine on Instagram     🔥 Own Your Wellness Revolution 🔥 Ready to ditch the status quo and reclaim your health?  Here's how to start: 🗓️ Snag a FREE 30-Minute Strategy Call Book your one-on-one with Autumn and map out your path to a stronger, freer you.  🌀 Shop Smarter, Live Cleaner Check out the 'Know Better | Do Better' Amazon Storefront for handpicked gear to fuel your healthy rebellion.  🛒 Grab the FREE Clean Swap Guide Download now and swap out the junk for healthier alternatives—no excuses.  📧  Join the 'Know Better | Do Better' Newsletter for exclusive guest drops, insider tips, and subscriber-only fire—hit subscribe!  🌟 Link Up with Autumn Stay in the loop and join the tribe:  Instagram  Facebook TikTok

What if the foods making you miserable in America were the very foods you could enjoy in Europe without a problem? For years, Bailey of Health Journey Through Food battled debilitating fatigue, joint pain, digestive issues, and a growing list of food sensitivities. At just 20 years old, she was taking 40 medications and supplements, searching for answers that never seemed to come. Then she went to Italy. Within six weeks, Bailey says her symptoms disappeared. She was eating bread, pasta, and pizza, foods she had struggled to tolerate back home. She even went from barely being able to exercise to running a 5K. But when she returned to America, the problems returned. What began as a personal health journey became a mission to investigate the differences between American and European food, from wheat varieties and farming practices to food production, ingredient sourcing, and water quality. Today, Bailey and her mom, Tiffany, are connecting American families with small Italian farmers and traditionally produced foods. In this episode, we explore: * The differences between American wheat, European flour, and traditional Italian farming * Why even products marketed as Italian may contain grain sourced from other countries * Bailey's journey from chronic illness to importing food directly from Italy * Practical ways families can become more informed about their food choices * Their mission to make traditionally produced Italian foods more accessible in America This is a powerful personal story about questioning assumptions, searching for answers, and refusing to accept that feeling unwell must be your normal. 🇮🇹🍋 Grab Bailey Approved Italian Food HERE. ✴️ Connect with Bailey on Instagram or TikTok ✈️ 🇮🇹 Reserve your Retreat to Italy   🔥 Own Your Wellness Revolution 🔥 Ready to ditch the status quo and reclaim your health?  Here's how to start: 🗓️ Snag a FREE 30-Minute Strategy Call Book your one-on-one with Autumn and map out your path to a stronger, freer you.  🌀 Shop Smarter, Live Cleaner Check out the 'Know Better | Do Better' Amazon Storefront for handpicked gear to fuel your healthy rebellion.  🛒 Grab the FREE Clean Swap Guide Download now and swap out the junk for healthier alternatives—no excuses.  📧  Join the 'Know Better | Do Better' Newsletter for exclusive guest drops, insider tips, and subscriber-only fire—hit subscribe!  🌟 Link Up with Autumn Stay in the loop and join the tribe:  Instagram  Facebook TikTok  

What if you're eating all the right foods… but still not giving your body the nutrients it needs? We've become a culture obsessed with what we REMOVE from our diets. Sugar. Gluten. Carbs. Processed foods. Sometimes entire food groups. But when did healthy eating become more about restriction than actual nourishment? Today, former celebrity chef and Pluck founder James Barry is back on the Know Better | Do Better Podcast to challenge one of the biggest misconceptions in modern nutrition: Just because you're eating clean doesn't necessarily mean you're well-nourished. After more than 20 years as a professional chef, cooking for celebrities like Tom Cruise, George Clooney, and Barbra Streisand, James shifted his mission toward helping everyday families rediscover the nutritional value of real, whole foods. And this conversation goes far beyond simply eating organ meats. We're questioning the illusion of healthy eating, the rise of restrictive diets, our obsession with isolated nutrients, and why some of the most nutrient-dense foods have practically disappeared from the modern American diet.  In this episode, we explore: * Why eating clean and eating nutrient-dense foods aren't always the same thing * How restrictive diets can unintentionally leave us undernourished * The forgotten nutritional value of organ meats, bone marrow, and whole-animal eating * Why the nutrients in real foods aren't always as predictable as nutrition labels suggest * Why our relationship with food has become so complicated * Practical, affordable ways to incorporate organ meats into everyday meals * How to make nutrient-dense eating sustainable for the entire family James also shares why he believes we've lost touch with our natural food instincts—and how returning to simple, nourishing foods might be less complicated than we've been led to believe.  🎧 Listen to the Everyday Ancestral Podcast HERE.  ✴️ Connect with James on Facebook, Instagram, YouTube, or X 🧂 Grab your PLUCK Seasoning HERE for 15% off.     🔥 Own Your Wellness Revolution 🔥 Ready to ditch the status quo and reclaim your health?  Here's how to start: 🗓️ Snag a FREE 30-Minute Strategy Call Book your one-on-one with Autumn and map out your path to a stronger, freer you.  🌀 Shop Smarter, Live Cleaner Check out the 'Know Better | Do Better' Amazon Storefront for handpicked gear to fuel your healthy rebellion.  🛒 Grab the FREE Clean Swap Guide Download now and swap out the junk for healthier alternatives—no excuses.  📧  Join the 'Know Better | Do Better' Newsletter for exclusive guest drops, insider tips, and subscriber-only fire—hit subscribe!  🌟 Link Up with Autumn Stay in the loop and join the tribe:  Instagram  Facebook TikTok

For nearly 100 years, people facing cancer and chronic illness have turned to an intensive nutritional approach known as Gerson Therapy. But what exactly is it—and what does someone actually do on the protocol? Today I'm joined by Dr. Ryan Firchoff, a naturopathic physician at the Sedona Wellness Retreat in Arizona, a center built upon the legacy and traditions of Dr. Max Gerson. Dr. Ferchoff studied naturopathic medicine at Southwest College of Naturopathic Medicine and has pursued specialized training in naturopathic oncology, Gerson Therapy, mistletoe therapy, ozone and oxygen therapies, IV therapies, and other integrative approaches. His clinical experience has also included training at the Gerson Mexico Clinic, and today much of his work centers around supporting people facing cancer and other complex chronic conditions. And Gerson Therapy is far more intensive than drinking a green juice every morning. The traditional protocol incorporates things like freshly pressed organic juices, supplements and coffee enemas. At the retreat, guests may also participate in additional therapies while learning how to continue the Gerson lifestyle after returning home. Dr. Ryan walks us through the philosophy behind the therapy, what a typical day actually looks like, why someone may consume the equivalent of up to 20 pounds of produce in a day, and why commitment to the protocol can extend far beyond a few weeks. We also discuss: • The history and foundational principles of Gerson Therapy • Why it became associated with alternative cancer care • The 13-juice-a-day protocol • What patients actually eat • Why coffee enemas became part of Gerson Therapy • What Dr. Ryan reports observing in guests with cancer and other chronic illnesses • What happens during a stay at the Gerson Retreat ...and much more! Dr. Ryan also shares several patient experiences from the retreat, including changes he says have been documented through laboratory testing and medical imaging. Whether you've heard about Gerson Therapy for years or you're encountering it for the first time, this conversation gives you an inside look at what this intensive, nearly century-old approach actually involves.  ✴️ Find the Sedona Wellness Retreat on Facebook, YouTube or Instagram 📖 Grab your FREE guide for podcast listeners HERE.     🔥 Own Your Wellness Revolution 🔥 Ready to ditch the status quo and reclaim your health?  Here's how to start: 🗓️ Snag a FREE 30-Minute Strategy Call Book your one-on-one with Autumn and map out your path to a stronger, freer you.  🌀 Shop Smarter, Live Cleaner Check out the 'Know Better | Do Better' Amazon Storefront for handpicked gear to fuel your healthy rebellion.  🛒 Grab the FREE Clean Swap Guide Download now and swap out the junk for healthier alternatives—no excuses.  📧  Join the 'Know Better | Do Better' Newsletter for exclusive guest drops, insider tips, and subscriber-only fire—hit subscribe!  🌟 Link Up with Autumn Stay in the loop and join the tribe:  Instagram  Facebook TikTok      

What if some of the clues to what's happening in your body could actually be felt through a physician's hands? No lab report. No scan. No machine. Today, we're going into the fascinating world of traditional osteopathy with Dr. Christopher Brown—and this one is personal for me because I've been receiving this type of hands-on care for nearly a year. Traditional osteopathy traces its roots to physician Andrew Taylor Still in the 1800s and approaches the body in a remarkably detailed way. Through years of training and palpation, practitioners learn to evaluate anatomy, movement, restriction and other physical findings with their hands. Dr. Brown takes us into what that actually means. We talk about why an injury from years—or even decades—ago may still matter, what an osteopath is assessing when they place their hands on your body, and the relationships among the skull, spine, sacrum, fascia, nervous system and body fluids. We also explore cranial osteopathy, why stillness and sensory perception are so central to this work, and the profound philosophy underneath traditional osteopathy: looking for health rather than simply chasing symptoms. Dr. Brown also explains the important difference between having "DO" after a physician's name and finding a physician who actually practices traditional hands-on osteopathy. If you've ever wondered whether there is more information within the body than a blood test or scan can capture, this conversation will give you an entirely different lens through which to look at health. ✴️ Connect with Dr. Brown on YouTube, schedule an appt with him HERE, or find him at the New Biology Clinic     🔥 Own Your Wellness Revolution 🔥 Ready to ditch the status quo and reclaim your health?  Here's how to start: 🗓️ Snag a FREE 30-Minute Strategy Call Book your one-on-one with Autumn and map out your path to a stronger, freer you.  🌀 Shop Smarter, Live Cleaner Check out the 'Know Better | Do Better' Amazon Storefront for handpicked gear to fuel your healthy rebellion.  🛒 Grab the FREE Clean Swap Guide Download now and swap out the junk for healthier alternatives—no excuses.  📧  Join the 'Know Better | Do Better' Newsletter for exclusive guest drops, insider tips, and subscriber-only fire—hit subscribe!  🌟 Link Up with Autumn Stay in the loop and join the tribe:  Instagram  Facebook TikTok