Informed Pregnancy Podcast · Independent Podcast Network | Informed Pregnancy

Redefining Fitness and the Perinatal Period with Dr. Carrie Pagliano

·37 min·3 clips

New research finds deadlifts and bench presses during pregnancy have no adverse fetal outcomes.

This episode features Dr. Carrie Pagliano, a pelvic health physical therapist and coach, returning to the podcast with host Dr. Elliot Berlin, a pregnancy-focused chiropractor. They discuss evolving approaches to fitness across pregnancy, postpartum, and perimenopause, moving beyond outdated restrictions. Dr. Pagliano explains that the field has shifted significantly in just two years, now emphasizing activity based on new data rather than fear. She cites a 2025 study by researcher Amy Malik on resistance training in pregnancy, which found no adverse fetal outcomes from lifts like deadlifts, squats, and bench presses. The conversation challenges the common warning against lying flat on one's back, noting that awake, time-limited exercise allows for bodily feedback. Dr. Pagliano mentions a project called "Growing with Garrett," featuring a former bodybuilder who performed deadlifts the day she went into labor. The discussion extends to running, referencing pregnant participants in recent U.S. Olympic marathon trials, and new data suggesting safe abdominal strengthening in pregnancy with support. A key insight is the move away from the arbitrary six-week postpartum checkup toward initial pelvic floor assessments at two to three weeks. Dr. Pagliano describes a broad spectrum of recovery, from an ultramarathon winner at six months postpartum to those needing slower, longer rehabilitation. She highlights the role of early screening for issues like incontinence, prolapse, or mental health, and the importance of coordinating with dietitians to prevent bone stress injuries. The 2025 Canadian postpartum exercise guidelines are noted for promoting activity's mental and physical benefits. Dr. Pagliano draws direct parallels between postpartum and perimenopause, noting both involve crashing estrogen levels and multi-system symptoms beyond hot flashes. She shares her personal experience of starting hormone therapy after tracking symptoms like night sweats and increased anxiety. She emphasizes that local topical vaginal estrogen can effectively address urinary symptoms linked to menopause by plumping urethral tissues. A recurring theme is the need to update older generations of women who missed current supportive practices due to past data gaps. The tone is educational and conversational, blending personal anecdotes with summaries of recent research and clinical practices. The style is supportive and empowering, focusing on individualized care and debunking pervasive myths. Listeners interested in evidence-based, proactive approaches to fitness during pregnancy and beyond will find this episode highly valuable. Those seeking a strictly narrative story or definitive, one-size-fits-all exercise prescriptions might find the nuanced, "it depends" clinical perspective less satisfying.

As heard by us

A practical look at postpartum recovery that centers earlier support and clearer movement guidance.

Dr. Elliot Berlin and Keri Pagliano focus on postpartum care that is still too often pushed aside: when recovery actually begins, what it should cover, and why a six-week check-in can be too blunt to catch real needs.

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Why you'd press play

When you want a clearer map back to movement after pregnancy.

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