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Licensed psychologist Dr. Jen McWaters, and wellness coach Kaitlin Reed, join forces to help women create an abundant life through holistic wellness practices, mindset shifts, and fostering a healthy relationship with food and their bodies. Join us as we take a deep dive and uncover the raw truth about mental health, nutrition, fitness, and beyond, offering insights and strategies for transformative growth.
Dr. Jen McWaters is a licensed psychologist and a holistic wellness coach for women. She is a Certified Integrative Mental Health Professional and is passionate about helping high-achieving women overcome their mental blocks, find freedom from anxiety, and create an abundant life inside and out. Find out more about her work at: awakeningholistichealth.com
Kaitlin Reed is a fitness, nutrition, and mental wellness coach on a mission to help women build the body and life they deserve and desire. She has BAs in Health Promotion and Wellness & Fitness Management, MA in Performance Psychology, currently pursuing her Ph.D. in Health Psychology. Her goal is to help women finally understand the science and strategy of nutrition and exercise so they can achieve their goals and live an empowered life. Head over to kaitlinreedwellness.com to learn more.
DISCLAIMER: This podcast is for educational purposes only and is not intended as medical advice. Please consult with your personal physician if you have any personal medical questions.
Welcome to the Counter Culture Health podcast. I'm doctor Jen McWaters. And I'm coach Caitlin Reed. We're here to help high achieving women overcome mental blocks, find freedom from anxiety, create an abundant life, and build the body and life that they deserve and desire.
Kaitlin:In this weekly podcast, we'll uncover the raw truth about mental health, nutrition, fitness, and beyond. Let's get to it.
Jen:Hey, guys. Welcome back to Counter Culture Health. We are so excited today to have a guest on our show, doctor Dawn Andalon. And let me read her bio to you guys, and then we'll let her introduce herself a little bit more. Doctor Dawn is a physical therapist, speaker, author, and cofounder of Level 4 PT and Pilates.
Jen:She is known as a leading women's health specialist in the San Diego area. And prior to living in Carlsbad, California, she worked at Nike WHQ in Portland, Oregon as a physical therapist and consultant. She's always enjoyed fitness and working with the active population as she was a former dancer and gymnast. Doctor Dawn has completed certification through Polestar Pilates, which she has implemented with elite and Olympic athletes, surfers, golf pros, and The Weeknd Warrior to enhance their chosen sport and for rehab with spinal injuries. She is highly trained in pelvic floor rehab, holds a manual therapy certification from the University of Saint Augustine, and has special training with the female athlete population.
Jen:Dawn also has a passion for women's health care, serving as an educator to bridge the gap between labor delivery and return to exercise, and educating postmenopausal women on how to stay healthy as they age. She has authored 3 books and has a top rated podcast called the Women's Health Happy Hour, as well as over 10,000 subscribers on her popular YouTube channel. She has served on the advisory board for Fit For Mom nationwide fitness company and has been hired to speak on stage at national conferences. So, doctor Dawn, welcome. We're so happy to have you here.
Dr. Dawn Andalon:Thank you. Excited to be here.
Jen:So let's jump in and tell us more about what makes what you do countercultural and maybe a little bit unexpected.
Dr. Dawn Andalon:Well, I think the model of, the business that my husband and I created created is a little bit out of the ordinary for a typical what you think of going to a physical therapy office. I've always used other modalities in health and fitness and really looking at what can amplify women's health care by helping with a variety of tools enabled to help them not just through physical therapy and the schooling I went to, but how we can bridge the gap with helping them feel better from the inside out and even referring out to other practitioners to really give a whole well rounded, long term results for all the clients that we see so we can help them throughout their life.
Jen:Love that. Thank you.
Kaitlin:Let's jump right into it. And can you tell us what the pelvic floor is and why it's so important?
Dr. Dawn Andalon:Well, your pelvic floor, it think about it like the muscles that support your bladder, your uterus, your rectum are female organs. Males have pelvic floors as well, And it really serves as helping the stability around the lower part of your body, and therefore, also, helps support sexual function, bowel and bladder function, and creates that bottom part of what we think of the core muscles. Your pelvic floor muscles are so important for any kind of activity that you do throughout the day and are really not talked about enough as being able to enhance how your body feels when you're going through a sport or activity.
Jen:Can you say more too about what is pelvic floor physical therapy? Because a lot of us have been through PT for other things, like resetting one for my ankle. So what does pelvic floor PT entail then, given that it's in those intimate areas?
Dr. Dawn Andalon:Well, first of all, it's really taking a lot of the history of the client that we see. So many people come to us for embarrassing issues they might be having or issues related to bowel or bladder function, sexual function, things that are affecting their daily life, but they might not realize that we can be a solution to help them. And so when pelvic floor physical therapy comes into play, it's really looking at what symptoms they're having and also how to enhance, their whole body in accordance to your hips and your back. But you're affecting the pelvic floor muscles. It does entail, if you're going to an expert practitioner, they've been trained in how to do an internal assessment, not as invasive as going with the gynecologist, not as scary, but, being able to assess the muscles and seeing how we can address those, whether they're, tight and shortened or whether they're weak, whether they lack endurance, what's going on to affect how their body is feeling and what their symptoms are, and solving it.
Jen:That's great. And, also, just what you mentioned there, sometimes we think of them not being strong enough, but my understanding too is sometimes is they're too tight. Is that correct? Yeah.
Dr. Dawn Andalon:You can go either way. Yeah. And most women, they just think, like, the old school way of just do your kegel exercises, or that's what the doctor says. Go do your kegel exercises and tighten and tighten. But if the symptoms are still there, well, obviously, the strength is not the problem or the muscles can't activate the right way, so you need a different approach.
Jen:Yeah. That makes sense. And we often hear about pelvic floor when it comes to pregnancy and strengthening the floor after pregnancy, but who else can it impact, and why is that important? So what other groups of women?
Dr. Dawn Andalon:Yeah. Well, for the, the population that I feel is underserved and there is a lot more research coming out is, like, the perimenopause to menopausal stage where your hormones are shifting. It does affect there's been new research coming out. It does affect your musculoskeletal system, including the pelvic floor muscles, and women are breaking down with having more back pain or hip issues and also having more complaints of bladder leakage or painful intercourse. So in regards to the changes that happen in a female body from age 40 and up, that is so beneficial to see a pelvic floor physical therapist.
Dr. Dawn Andalon:I actually was on the phone with the woman that was telling me the stories about her mom who's 90 in a nursing home and the fact that, you know, she never had anything to do with seeing someone specifically to help her prolapse issue and now being incontinent and being able to transfer to the bathroom, like, all the things that happen as we age and as that generation is going through, the women younger now are learning there are a lot of things you can do to prevent that so you can have a better life when it comes to your later years in life.
Kaitlin:Yeah. So what are the signs and symptoms of pelvic floor issues? Or, like, how do you know that it's the pelvic floor and not a hip issue or a back issue? Or, you know, how do you really differentiate that?
Dr. Dawn Andalon:Yeah. I I think that's a good, question because we always start there. So it goes a lot with the history and say that someone is having leaking or they're having, anything related to bowel or bladder function or sectional function and the problem happens when they're being more active or they can't sleep through the night, like, when this starts affecting their daily life, then we definitely wanna go and assess the pelvic floor first. If it's more of an issue where they're starting to be active and they're getting that back pain or hip pain, well, it all goes into play because your muscles are all connected. So no matter what, if you're seeing a physical therapist and you're not getting better from a hip or back issue, then you it's it's so helpful to go see a pelvic floor therapist because they can go a little bit deeper into what's happening from the inside out with your muscles.
Dr. Dawn Andalon:And the symptoms might show something else, but if you're not addressing those, that's the whole inner part of your pelvis, and it's a support for your spine and support for your hips. So addressing those are gonna help a lot of other external issues as well. But common symptoms is, like I mentioned, are leaking. It's, being incontinent or having to run to the bathroom all the time or frequency, things that are interrupting your daily life, or it's, having pain internally, having pain with intercourse, prolapse, like having pressure or heaviness or feeling like that your insides are falling out, like having something that feels abnormal to you that you didn't experience before, and reading more into it, all of that is related to the pelvic floor. Mhmm.
Jen:I have
Kaitlin:a little story for us. Yeah. I used to be a long distance runner.
Dr. Dawn Andalon:Mhmm.
Kaitlin:And then I got into strength training. Well, when I got in well, I started in CrossFit and then transitioned out of that and do more of like functional bodybuilding style. But when I was doing CrossFit, I, you know, doing double unders, I always peed myself doing squats. I always peed myself. I was like, this is not normal.
Kaitlin:You know, something is wrong. And so then in my mind is like just years of running and never strength training. Now I'm into strength training, a lot of load, a lot of pressure. I was like, my pelvic floor is very weak. So, you know, having to take measures to strengthen that so that I wasn't having incontinence while I was lifting and jumping.
Kaitlin:And it was like pretty alarming for me because I don't have children. So it's like, I don't have that. I I feel like I don't have that to use as like, you know, my pelvic floor is weak, but, you know, it's just years of never strength training and now, like, this was the result. So how can, just like strength training in general strengthen our pelvic floor and be helpful in that in that regard?
Dr. Dawn Andalon:Yeah. When it comes to weight lifting, it's like going back to the basics, and I know I've worked with a lot of CrossFitters or people that do, like, high load activities, but it's going back to the basics of learning breathing. And then when you're not breathing correctly, you're putting the wrong pressure downward, which affects your pelvic floor. So it's learning how to use your core correctly. It's learning how to use your breathing in sync with lifting, and it's learning, focusing on more isolated activities to do with the hip muscles, because you may think your glutes are strong or you may think your, hamstrings are strong, but when we break it down into movements, a a lot of weightlifters too, like, overuse or compensate by using the wrong muscles.
Dr. Dawn Andalon:So seeing someone that's gonna break down the movement and starting back from the foundations of that movement can really correct a lot of issues too.
Kaitlin:Yeah. That was very eye opening for me.
Dr. Dawn Andalon:Yeah. That's why we use Pilates because it's like going back to the basics and getting your brain to connect to your core in a different way. And a lot of, high level athletes are using these methods, but it may not it may seem too girly or it may seem like too simple, but, honestly, those are, like, the foundation to amplify whatever extra load they're able to do or how fast they can go. They're using Pilates based and some of those foundational types of, training methods in order to enhance their performance and prevent injury too.
Jen:Alright. So since we're talking about exercise, can you tell us more about that? Like, what are things people can do, at home? Obviously, we want them to also maybe seek out, someone like you, pelvic floor specialist, but I know you have a YouTube channel. So but what are things people might be able to do at home just to get started to strengthen their health?
Dr. Dawn Andalon:Yeah. I'm that's why I'm a huge believer in, like, adding in 10 minutes a day of, a combination of some basic core exercises. So looking for a mat Pilates routine, something on YouTube for 10 to 15 minutes a day, that if your most Pilates programs or instructors will sync breathing with the core movements, and I'm a huge believer in that. Some people just go straight for yoga, but, I think the stability that you get from learning Pilates based exercise is great for that carryover into helping reduce injury and feel better, really get your back feeling better, and and helping reduce any of those symptoms too because it's gonna address all the right muscles if you're guided through. So it doesn't take long.
Dr. Dawn Andalon:It's like I I have YouTube videos that are, like, 10 minutes a day, what you can do for your back, or 10 minutes a day, what you like, some basic Pilates exercises. And you don't need anything. You can get down on the floor and do them. So that would be where I'd start. For people that have, like, the Peloton app, there's actually some great basic Pilates, videos on there that I have given my clients to do because they have the app or, you know, there's there's a lot of resources out there.
Dr. Dawn Andalon:It's just knowing which ones to use. But I'm a I'm a big fan of mat Pilates in 10 minutes a day.
Kaitlin:That sounds so much more valuable.
Jen:Oh, sorry, Caitlin. I was just oh my god. That sounds so much easier. You know? Because I think, at least for me, before I learn more about this area, it just felt a little bit intimidating.
Jen:And it's like, what is that? What do I have to do? More work, but 10 minutes a day. And if it's Pilates, it's exercise anyway. Right?
Jen:So it really can be incorporated into some of the things you probably already do at home or at the gym. So I love that it's so you're making it sound so easy and simple.
Dr. Dawn Andalon:Yeah. And so many of the women that we see, like, they may have one issue, but it's it always goes back to, like, they're not using their core muscles properly. So, we we use Pilates for every single client that we see be just because it's so foundational, and it really helps correct a lot of the bad, habits or patterns that people are are doing to create an issue with the pelvic floor.
Kaitlin:I was gonna ask, can you tell us or, you know, maybe some listeners that don't really know what Pilates is or have ever done Pilates. Can you tell us exactly what what it is and what that all entails?
Dr. Dawn Andalon:Yeah. It's a, a movement system developed by Joseph Pilates back in the day where he was working with, people that were coming out of the war and actually a, a movement system to help strengthen through he had a boxing and gymnast background, so it was all about, like like, posture and core strengthening. But then it's evolved over the years, and there's a lot of people that take the principles of what Joseph Pilates created, but evolved it. And it has shown, like, huge benefits in the rehab world with, helping with injuries with back pain and anything related to the hips and pelvis. And then, also, it's been in the dance community.
Dr. Dawn Andalon:Like, it stems back from New York City and being in the ballet dance community there. But focusing on the trunk muscles and the effect of breathing and how that affects your spinal alignment, your balance, your coordination, it really makes you use your brain a little bit more. So you do have to, it it's a mindful movement, but it can also it has evolved to be in the fitness community in an amplified way. I mean, there's all sorts of styles of Pilates. Some I'm not a huge fan of, but, if you go back to the basics of how it was created, it really was created as more of, like, a rehab and posture and healing method affecting core muscles and the midsection of your body.
Kaitlin:Mhmm. Yeah. I think now it's kind of turned into, like, this intense workout or,
Dr. Dawn Andalon:you know Pilates.
Kaitlin:Like Pilates or yeah. Yeah. So I'm glad you mentioned that.
Jen:Yeah. What's it called actually when it's it's not mat, but it's when you're on the machine? What's the is there a term for that?
Dr. Dawn Andalon:Well, there's the machine is the Pilates reformer.
Jen:That's right. Reformer. Yeah. So any pros and cons if people are thinking about going to Pilates, mat versus reformer classes? I know there's a lot of like, down the street, they're opening up, like, a club Pilates, like a whole class of reformer work essentially as a group.
Jen:So any thoughts on that as far as pros and cons for those different options?
Dr. Dawn Andalon:Oh, yeah. I've lost the thoughts on that. Please share. We wanna know. Yes.
Dr. Dawn Andalon:Well, I think if you are having any aches and pains, you need to go to a place that's gonna be more 1 on 1 and isolate into somebody that knows movement and can help pick apart what you might be doing wrong and really solve it before you jump into a class with 12 reformers. Those I mean, Pilates has evolved to become a very corporate thing and very fitness thing, so there's a a lot of differences when people think of what is Pilates. Obviously, our place is gonna be very boutique setting. Like, small groups, we see no more than 4 people in a class. Everyone, all the instructors get to know each person and what their body, can and can't do and the modifications.
Dr. Dawn Andalon:But if you are just going through a class and it's just all choreography and they're telling you, do this, do this, do this, and there's no corrections or there's no, I guess, feedback on how you can do something differently if you have some aches and pains, then that might not be the studio for you.
Jen:That's a good point. Yeah. So if you are dealing with an injury or an issue or something with your functioning, it really would be best to go to a specialist in that area, not just a gym. Essentially, that is just exercise, right, to really make sure you are going after what's functionally going on and how having someone really guide you in that correction. That makes so much sense.
Dr. Dawn Andalon:Yeah. Yeah. I mean, there's a whole variety. I mean, peep people are intimidated too by Pilates. So if we see a woman in her her fifties or sixties and she's like, sees the machines, and she's like, I can't do this.
Dr. Dawn Andalon:I'm like, no. I promise you can. You're coming to the right place, and you're gonna be guided as a beginner, but we are gonna challenge you in ways that you didn't even know you could do, but I promise you can do it. And the machines are very supportive. If you're using them in the right manner, I love using the Pilates Reformer, and I think when women, are on it, it takes pressure off your joints.
Dr. Dawn Andalon:If they have bad knees or bad hips or they have any issues that would hold them back from doing, like, a traditional gym workout or a fitness class, that's where it's actually more beneficial to learn how to use the reformer too.
Jen:That makes sense. So kind of shifting gears, and this is more my area that I love is mental health. And and so this is kind of the interesting question we thought of, but how does, if at all, how does anxiety, depression, trauma impact the pelvic floor? Have you seen that play out with your clients where there's no mixture? Yeah.
Jen:So tell us about that.
Dr. Dawn Andalon:Definitely. There is such a neuromuscular connection with the pelvic floor, and the even the muscles in your neck, like women that are getting chronic headaches or having, any jaw related TMJ issues, we find that that area, along with the pelvic floor, very much have that connection. So when there's the carryover of having a lot of anxiety or underlying stress or past trauma, you're gonna hold that tension in those areas of your body. I've treated women that once their pelvic floor is functioning correctly, they're like, oh my gosh. My neck pain went away too.
Dr. Dawn Andalon:It goes hand in hand. So that's why we take such an extensive history when we see, women for their pelvic floor because it's not always, the musculoskeletal problem. There's usually some underlying thing behind it that they haven't unraveled. And, it's a very sensitive subject, but it also can be very emotional where women are coming in and telling us stories and crying, and, that is part of the healing process. And, therefore, their back pain can get better and their pelvic floor issue can get better.
Dr. Dawn Andalon:But I think it's it's so much of looking in the person from the inside out, and that's why our business model too. Like, we have to spend at least an hour with somebody because you're really unlocking a lot of things for them, not just spending 10 minutes treating the the muscle problem.
Jen:Yeah. You really do get what you pay for. Right? Because it Mhmm. Obviously cheaper to go through insurance and go through maybe traditional PT, but you may miss out on this holistic approach and lens, which is why I'm so glad we could have you on and why I love what you do is because you really do the full mind body approach and look at folks emotionally and physically.
Jen:Even, I know, have, I think, a naturopath on staff that you work with in your office, if I remember correctly. Like, you integrated so many pieces. The fact that someone can get PT and Pilates and just have someone look at their emotional health, I think that's so needed, and I think the consumers and clients are wanting that more and more. And I'm so glad that you are doing what you're doing and offering that to the women of San Diego and now beyond on YouTube.
Dr. Dawn Andalon:Thank you. Yes.
Kaitlin:Yeah. Yeah. Such a great, great topic. I know when I'm in the fitness space, so working with women's strength training, I'll like this is definitely something we are always addressing and working on. So thank you so much for coming and sharing your expertise in this and and the importance of it, especially going through, perimenopause and menopause where we might not think about that or make that connection.
Kaitlin:So where can people find you and learn more about you and and work with you?
Dr. Dawn Andalon:Yeah. I would say go to our website, level4pt.com. That's number 4. And then also, follow us on Instagram, level 4pt.orlevel4pt_pilates. We have a lot of helpful information on our website, free info.
Dr. Dawn Andalon:And then, from my YouTube channel, I do have a couple special programs, talking about hysterectomy recovery, Pilates exercise, like anything to do with the realm of women's health and wellness over the age of 40. There's a lot of great info on there too.
Kaitlin:Amazing. So everybody go to her YouTube channel and get your 10 minutes of pelvic floor exercises a day.
Dr. Dawn Andalon:Yes. Yes. You've inspired me on some new videos I should film too.
Kaitlin:I love it.
Jen:Thank you so much for being here. It's been such a pleasure. And again, we so appreciate you sharing your knowledge and your time with us today.
Dr. Dawn Andalon:Of course. Thank you.
Jen:Thanks for joining us on the Counter Culture Health podcast. To support this show, please rate, review, and share with your friends and family. If you wanna be reminded of new episodes, click the subscribe button on your preferred podcast player. You can find me, Jen at awaken.holistic.healthandatawakeningholistichealth.com.
Kaitlin:And me, Caitlin, at Caitlin Reed wellness and Caitlin Reed wellness.com. The content of the show is for educational and informational purposes only. As always, talk to your doctor and health team. See you next time.