Ep. 57 - Pelvic Floor Health, Strength Training, and Pregnancy with Meryl Binder

Summary

Peeing your pants is not just "part of being a woman" and your deadlift, cough, or sneeze may be telling you exactly why. Health coach and strength specialist Meryl Binder breaks down the real reason so many women struggle with pelvic floor dysfunction and what to do before it starts stealing your lifts, confidence, and comfort.

Carmie and Dal get candid about the moments women are usually told to brush off: leakage under load, painful intercourse, constant UTIs, pelvic pressure, and that frustrating feeling that your body just isn’t moving the way it should. Meryl shares how pregnancy forced her to look deeper at her own symptoms, why she pursued pregnancy and postpartum athleticism training through Brianna Battles, and how pelvic floor therapy changed the way she thinks about bracing, breathing, and core engagement. You’ll discover:

• Why “just do Kegels” is often the wrong answer
• How too much tension can be just as problematic as weakness
• The difference between belly breathing and 360 degree breathing
• Why pressure management matters for deadlifts, coughing, sneezing, and laughter
• What to ask when looking for a pelvic floor therapist
• How pregnancy, postpartum, perimenopause, and years of holding tension all connect

Meryl explains why the pelvic floor is often overlooked, especially for high-achieving women, former athletes, and anyone told their symptoms are normal after kids or with age. She also shares what she’s doing now to stay strong through pregnancy while managing leakage, bracing smarter, and protecting her core system for the long haul. If you’ve ever been dismissed, embarrassed, or told to just live with it, this conversation is a must-listen. It’s equal parts validation, practical education, and a reminder that the cool shit is on the other side of doing something about it. Meryl Binder is a health coach and strength and conditioning coach at Wicked Iron Strength, with additional training in pregnancy and postpartum athleticism and pelvic floor function. She helps women train, breathe, and advocate for better care in every season of life.

Chapters

00:00 - No cliff notes, just letting the conversation flow

00:36 - Sleep deprivation, humor, and the morning check-in

04:41 - Introducing the show and why Meryl was invited on

05:25 - Why deadlifts, pressure, and peeing became the starting point

06:05 - Meryl’s background in coaching, athletics, and psychology

08:00 - How CrossFit and lifting changed her relationship with fitness

08:54 - Pregnancy, leakage, and finally seeking pelvic floor help

10:46 - Why pelvic floor dysfunction is common but still under-discussed

11:01 - Carmie’s experience being dismissed and finally getting referred

12:53 - What changed after Brianna Battles’ pregnancy and postpartum course

14:25 - Learning 360 breathing, expansion, and actual pelvic floor relaxation

15:19 - Why kegels are not the whole answer

16:20 - Coughing, sneezing, laughing, and everyday pressure problems

17:17 - Tension, stress, and why women hold it everywhere

18:24 - Why learning to relax can be more helpful than chasing a “solution”

19:22 - Lifting heavy while pregnant and handling outside judgment

21:43 - How Meryl deadlifts now with better core and pelvic floor engagement

23:36 - Why lifting becomes a workout before the workout

24:24 - Letting people help load and unload the bar

25:26 - Managing expectations for postpartum instead of clinging to one plan

26:25 - Breath connection work in the first weeks after birth

27:21 - Starting with “hug the baby” breathing and gradual core reconnection

29:20 - What Meryl looked for in pelvic floor therapy and how she found it

30:57 - What qualifications to look for in a pelvic floor therapist

32:21 - Signs it may be time to ask for pelvic floor support

33:26 - Why “too tight” can be a bigger issue than “too weak”

34:24 - Left-right imbalances, injuries, and pelvic floor connections

35:43 - What an internal pelvic floor assessment can look like

39:06 - Being told not to move laterally and why that advice was unsatisfying

40:53 - Acceptance versus complacency when bodies change

42:05 - Why women joke about symptoms instead of addressing them

44:48 - How being active and nourished supported Meryl’s pregnancy

45:46 - The biggest pregnancy win: pooping every day

48:03 - Fertility, lifestyle habits, and getting pregnant later in life

50:46 - Why having the basics in place makes postpartum easier

52:23 - The danger of postpartum “lose the weight” pressure

53:08 - It is never too late to start building better habits

54:40 - Breathing, body image, and unlearning suck-it-in culture

56:57 - Rib flare, fascia tightness, and why breath changes mechanics

58:39 - Simple breathing practice as a daily game changer

60:32 - Final takeaway: do something, even if it is just one deep breath

Connect with Meryl on IG @merylcbc

Check out @wickedironstrength here

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal